When someone admits to being a vegetarian, he is often met with disgusted faces and accusations of having a bland, salad and tofu-only diet. While many vegetarians do enjoy the occasional salad, and yes, even tofu, this does not mean a vegetarian must suffer through life eating only the dullest and blandest foods. With a few simple cooking tips, your vegetarian meals will be the envy of every steak-loving dinner guest.
Layer Flavors
Layering your flavors is key to creating delectable vegetarian dishes according to Chef William Rutherford. Rutherford says that each action taken while cooking adds depth to the finished result. For instance, roasting all of your vegetables before creating a vegetarian stock or soup will create a savory flavor similar to chicken stock. It is also important to season every meal properly. If using dry herbs, add the seasoning at the beginning of the cooking process to allow them to fully release their flavors. If you plan to use fresh herbs, turn off the heat when you are finished cooking and add the herbs when the meal is still hot letting the reserved heat cook the herbs. If you add fresh herbs too soon the meal may become bitter.
Caramelize
Many vegetarian meals start by browning onion and garlic instead of meat. To get the best flavor it is important to caramelize the onions. To do this, simply cook the onion and garlic with a splash of oil until the onion turns amber-colored or brown, and residue is all over the pan. At this point, de-glaze the pan by adding a splash of wine or lemon juice. Once you add the liquid, scrape the residue off the pan and into your mix. Before adding more ingredients, ensure that the wine has completely cooked-off by smelling the mixture, checking for an alcohol smell. Now build your sauce, soup or gravy over this foundation. The result is a richer, more satisfying meal than your typical vegetarian sauce or soup.
Substitute
Substitutions are commonplace in vegetarian cuisine. Nowadays, substitutions are easier than ever. Soy burger crumbles, rice "meatballs", vegetarian sausages, the possibilities are becoming endless. However, these highly processed and sodium-rich options are not for everyone. For a vegetarian who often craves meat, consider substituting mushrooms for items like burgers and steaks. Mushrooms, like beef, fall into the umami category of flavors, meaning a mushroom has very meat-like qualities according to the author of "The Flexitarian Diet," Dawn Jackson Blatner. Tofu is another tasty option when prepared properly. Before adding tofu to a meal, dice it and pan-sear it with a little oil. Slightly brown every side of each piece. This creates a much more flavorful and texturally interesting finished product.
Grill It
Grilling is often the best option for people eating a vegetarian diet for health reasons. This is due to the grill's ability to make anything taste meaty. Zucchini, corn, veggie burgers and hot dogs are all popular choices. However, Chef Rutherford suggests taking vegetarian grilling one step further by imitating popular meaty treats. Drizzle a small amount of olive oil onto a piece of vegetarian bacon, to attract a flame and grill the bacon, a soy burger and some onion. You will transform your once boring veggie burger into a succulent bacon burger in minutes.
References
- National Public Radio: Vegetarian Dietitian
- William Rutherford, M.Ed., LPC; Rutherford Education Group; Coeur'd Alene, Idaho
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