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 those flavors and textures with the right 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.
To get you started, the tables below list all the most common swaps to created your vegetarianized recipes.
|Animal Protein||Replace With|
|Beef||Seitan; portobello mushrooms|
|Ground Beef||Tempeh; mushrooms and lentils|
|Tuna salad||Chickpeas, tempeh or combination|
|Crab Cakes||Chickpeas, tempeh or combination|
|Flaky fish||Firm tofu, frozen and shredded|
|Bacon||Tempeh sliced thin|
|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|
Just keep in mind that vegetarianized recipes won't taste exactly like the original, although some can come surprisingly close.
If you're not quite ready to experiment and create your own, here are some recipes that use the flavor swaps above.
Vegetarian Meat Loaf: This recipe is one of my all-time favorites. It takes a little time to make, but the flavor is spot-on.
Vegetarian Crab Cakes: There's a lot of prepping for this recipe, but it's well worth it. I think the flavor is as close as you can get to the real thing.
Mock Tuna Salad: Once in a while I get in the mood for an old-fashioned tuna salad sandwich with a side of potato chips. This recipe hits the spot every time.
There are some things you can do to reduce the number and level of chemical pesticides in your produce. This is the most effective.
Use these flavor and protein swaps to revamp, or vegetarianize, almost any recipe.
Want to know how to prepare the best tofu? In this article you will learn all the basics, including the different types, and how to choose the right one; how to prepare it; and how to cook tofu for pe…