A vegetarian diet is one which does not allow for the consumption of any beef, pork, chicken, turkey or any other meats. Some types of vegetarians eat fish, although most don't. Additionally, there are certain types of vegetarians who avoid dairy and eggs. The vegetarian diet can be very healthy, when planned thoroughly so that there are enough nutrients. Some people think vegetarian diets don't contain enough protein, but there are plenty of high-protein vegetarian cooking substitutes available.
Tofu for Chicken
Tofu is a fermented soybean product which looks like a white, soft block. It makes an excellent replacement for meats like chicken, since it takes the flavor of whatever foods and seasonings that it is cooked with. According to the website VegCooking.com, tofu was first used in China as early as 200 B.C. These days, it can replace chicken in recipes like pasta dishes, salads and sandwiches. Tofu tastes best when marinated for at least 30 minutes in sauce such as soy sauce before cooking. It can then be grilled, baked or sautéed.
Seitan for Beef
Seitan is a meat substitute that many Americans are not aware of. Even some vegetarians don't know what seitan is, yet it makes an excellent replacement for beef, thanks to its firm and chewy texture. VegCooking.com states that seitan is also called wheat gluten, and it is the protein-rich portion of the wheat kernel. It is available in many health food stores and can replace beef to make vegetarian tacos and burritos or Asian stir-fry dishes.
Beans in Chili
Beans are great for vegetarians and non-vegetarians alike since they are rich in protein, vitamins, minerals and fiber. Instead of eating beef chili, a vegetarian substitute would be to take out the meat and simply add a greater amount and variety of beans. For example, kidney beans, white beans, black beans and even lentils can be used in vegetarian chili.
Textured Vegetable Protein for Ground Meat
Textured vegetable protein (TVP) is a dehydrated product made from soy flour. It lasts in the cupboard for months at a time and can be re-hydrated by adding equal parts of water just before using. The MotherNature.com website states that TVP is an excellent replacement for ground meats in casseroles, tacos and other recipes. TVP only has 80 calories per ounce, and is rich in dietary protein and iron, just like ground meat.
Member Comments