How to Vegetarianize Almost Any Recipe
Every once in a while we all crave an old recipe that we enjoyed before we converted to a vegetarian diet. It might be something simple, like a tuna salad sandwich, or something more complex, like beef bourguignon. Simple or complex, you can recreate some of those flavors and textures with the right protein and flavor swaps.
For example, you could use crumbled tempeh instead of ground beef. Then, pick the best flavor swaps, like seaweed to create a faux seafood broth.
If you’re ready to start experimenting in the kitchen, I’ve listed below the most common swaps used to create vegetarianized recipes.
Step 1: Select Your Vegetarian Protein Swap
|ANIMAL PROTEIN||REPLACE WITH|
|Beef||Seitan; portobello mushrooms|
|Ground Beef||Tempeh; mushrooms and lentils|
|Flaky fish||Firm tofu, frozen and shredded|
|Bacon||Tempeh sliced thin|
Step 2: Choose Your Flavor Swaps
|Beef||Soy sauce and mushrooms; dark miso; or a combination of all three. (Works great for meatloaf, sloppy Joes, meatballs, etc.)|
|Beef Broth||Dashi; miso; molasses and sherry vinegar|
|Seafood||Seaweed (either nori or kelp); Old Bay Seasonings (excellent combined with kelp and lemon); capers|
|Fish stock and broth||Light or sweet miso broth; vegetable stock and sea kelp; seaweed and mushroom stems|
|Bacon (smoky flavors)||Soy sauce and vegetarian Worchestershire sauce or steak sauce; liquid smoke|
Keep in mind that vegetarianized recipes won’t taste exactly like the original, but some of the textures and flavors will come through like the original and scratch that craving.
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© 2021 Living Well Health Coach
Disclaimer: The information on this site is for information purposes only. It is not intended to replace your healthcare professional or provide diagnosis or treatment.