How to Cook Everything Vegetarian

Want to reduce or eliminate meat, dairy and poultry from your diet, but don’t want to give up your favorite foods? I’ll show you how, with a few readily available substitutes, you can enjoy some popular dishes in a vegetarian version. This is only an introduction to the wide spectrum of vegetarian variations of favorite meals. There is a difference between vegetarian and vegan cooking - this article will only cover vegetarian cooking.

Instructions

Steps to Vegetarian Cooking

Step 1

Make a list of your favorite foods that include meat, poultry or dairy. Suggestions could include lasagna, tacos, cheeseburgers, hot dogs, steak, chicken nuggets. Then write down the main ingredients in those foods - list separately what you are replacing (i.e., ground meat, cheese, chicken, steak).

Step 2

Take your list to a supermarket, and go to the produce section. Look for a section near the packaged produce that includes other packaged items such as “Smart Ground,” “Tofu Pups” and similar names. In that section you should find vegetarian versions of ingredients such as ground meat (“Smart Ground”), hot dogs (“Tofu Pups”), chicken nuggets, and “veggie cheese” or sliced ‘cheese.’ You may also find vegetarian versions of “deli meats” for sandwiches. If you are unable to locate these items in the produce section, ask a store employee where these items are kept.

Step 3

Check the frozen foods section. In the packaged meals section, look for vegetarian alternatives for burgers, steaks and chicken dishes - including prepackaged varieties for stir fries or ethnic foods. Look for packaging that says “meatless” or “veggie” - these products are often made from “textured vegetable protein,” which is a primary ingredient in many vegetarian convenience foods. You should find vegetarian brands such as Boca, Morningstar Farms, and similar brands.

Step 4

Choose the vegetarian alternatives that correspond with your favorite foods. Pick a few to try, and make sure you have the rest of the ingredients needed for your recipes.

Step 5

Cook the vegetarian alternatives as you would the regular version - check the package instructions on preparation, as you generally won’t have to cook it as long or take as many precautions as you do with raw meat or poultry. “Smart Ground,” for instance, cooks quickly, seasons easily, and is ready in just minutes -- as opposed to using raw ground meat which takes longer to cook and requires more preparation.

Step 6

To make “chicken” nuggets without using the veggie convenience version, purchase a pound of extra firm tofu (tofu can usually be found in the produce section with other packaged foods). After draining and pressing it between towels (to expel excess water), slice the tofu into cubes (nugget-size pieces), soak in your favorite marinade, and coat with seasoned bread crumbs as you would with cubed chicken. Cook in a deep fryer or pan-fry with some vegetable oil or olive oil, frying each side until golden-brown and crispy. Tofu cooks quickly (without the salmonella concerns), and it soaks up the flavor of the condiments and any marinades used.

Step 7

To prepare a vegetarian version of classic lasagna - go back to the produce department and pick up the following items: textured vegetable protein, vegetarian sausage links or a round, a package of extra soft tofu, and nutritional yeast (has a “cheesy” flavor, for blending with tofu). The “TVP” (textured vegetable protein) can be found in brands such as Smart Ground or MorningStar Farms products, which can be found in the produce section and/or the freezer section of packaged convenience foods. Use the TVP as ground meat, the veggie sausage as sausage (if you like sausage in your lasagna), and blend the extra soft tofu with the nutritional yeast (or blend the tofu with soy milk for a different flavor and texture) to replace the cheese. Prepare the rest of the dish as you normally would - and enjoy!