Turn Almost Any Recipe into a Vegetarian Recipe
By David & Martha Cox 03/08/2010Each month, tens of thousands of people turn to Google in search of vegetarian lasagna recipes. Thousands more look for vegetarian chili, vegetarian soup, and countless other “vegetarian” dishes. I’m here to tell you that turning a recipe into a vegetarian-friendly meal is almost as easy as putting the word “vegetarian” in front of it.
Wait, is that really possible? Yes. It certainly is with lasagna, spaghetti, chili, soup, and many of the other recipes we discuss here at Cook on a Shoestring, and–with a touch of creativity and forethought–can be accomplished with virtually any recipe (perhaps with the exception of roast beef, barbecue, and a few other meals that consist of almost nothing but meat). So without further ado, let’s explain some of the methods I use when converting my favorite meals into vegetarian recipes.
Method 1: Substitute Fresh or Frozen Vegetables for Meat
Sure, meat imparts a flavor to certain meals, but oftentimes it’s presence is as much about giving a recipe structure and substance as it is about giving it taste. Martha’s parents are vegetarians, and almost every week we make two lasagnas: One with ground turkey for us, and one with vegetables for them. We follow the very same steps to prepare their lasagna outlined in our Lasagna and Garlic Bread recipe, but instead of browning ground turkey, we just lightly saute a bag of frozen vegetables; we’ve also used canned corn and beans instead of frozen veggies when there weren’t enough vegetables in the freezer to get the job done. Once the veggies are defrosted and lightly sauteed (or stir-fried–it’s all semantics), we mix them with a jar of spaghetti sauce, season them as desired, and use them to make vegetarian lasagna (and take it from me: it tastes great!).
We do the very same thing with spaghetti; for vegetarian chili, we just use a variety of canned beans and appropriate seasonings. Chicken and rice easily becomes broccoli and rice, and taco soup tastes just fine without the ground turkey.
Method 2: Substitute Tofu or Beans for Meat
Again, many recipes that call for meat are in reality simply calling for something that has texture and substance. If you need something smaller than the vegetables from Method 1 (or if you just want to change things up a little), consider using a drained can of beans or some chopped tofu. Certain types of beans are almost exclusively texture (i.e. they have little or no discernible taste), and could easily be added to many recipes with little difference to the meal’s outcome–plus they’re an excellent source of protein, which is something you’ll want on a vegetarian diet.
The same holds true for tofu. You could easily make vegetarian versions of paprika hendl, spaghetti, lasagna, chili, and almost any other recipe here at Cook on a Shoestring simply by switching out the meat for tofu or beans. It really is that simple!
Method 3: Leave the Meat Out Altogether
Sometimes–particularly when I’m feeling lazy–I just leave the meat out of my spaghetti with meat sauce recipe. I make up for the absence of meat by trying to thicken the sauce a little or add a dash of extra seasoning. That’s all.
The same could be done with lasagna: You might want to pile on a little extra cheese to give the thing some substance, but otherwise, the meat is not an absolute must.
Conclusion
Going the vegetarian route–whether it’s a commitment you’ve made or simply something you do every once in a while–has plenty of health benefits. You’ll eat less fat and grease, and you’ll get some good vitamins and nutrients out of your recipes. I personally do not eat vegetarian meals all the time, but I routinely cook for family members who do, and I have to say: It really is not very difficult once you start applying a little thought and creativity to the situation.
Got a suggestion for converting a popular recipe into a vegetarian dish? Let me hear from you! Leave us a comment below, and maybe Martha and I will try your suggestion in the next week or two.
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