Asian flavors lend a flair to vegetarian cooking. The cuisines of Asia tend to feature vegetables, rice and condiments above meat, which is often used more as flavoring than as a main ingredient. Many vegetarians fill their cupboards with Asian ingredients and count Asian vegetarian dishes among their favorites.
Vegetarian Tradition
Asian cuisine draws from the traditional cooking of dozens of countries and regions, each of them featuring particular blendings of spices, ingredients and cooking methods. Many people in India, China, Thailand, Korea and other Asian countries are vegetarian for religious reasons. For others, vegetarian cooking is a matter of economics: Local vegetables are less expensive than meat.
Proteins
Tofu, bean curd, is a major source of protein in Asian dishes. This versatile ingredient takes on different characteristics depending on its preparation. Bland by nature, it easily absorbs flavors from spices and sauces. Deep-fried, it develops a crisp, thin crust that gives way to a smooth, milky interior. Asian cooks saute tofu, stir-fry it, add it to soup or toss it with spices, oils and vegetables. Some recipes call for slicing firm tofu and broiling the slices like steaks as a meat substitute. Legumes, especially black beans, lentils, nuts and peas, also provide high-quality protein.
Regional Styles
Although ingredients such as beans and nuts are found in cuisine throughout Asia, others are specific to regions. This is especially true of spice blends, like five spice powder, a typically Chinese blend that usually includes star anise, cinnamon, pepper, cloves and fennel, or curry blends, typical of Indian cooking. Korean recipes often include pickled vegetables such as kimchi. The Sichuan region of China features the spicy flavors of chili peppers, garlic and sichuan pepper amplified by sesame paste and ginger. In many regions of India, the major ingredients include potatoes and lentils, uncommon in most other Asian regional cuisines.
Finding Ingredients
You'll find many ingredients at any large supermarket.
Look for bok choy, coriander leaves, also called cilantro, fresh ginger and garlic in the produce department.
Stock your spice cabinet with ingredients such as black pepper, sesame seeds, turmeric, cumin, garlic and soy sauce.
For tofu, check the package labeling to be sure you're buying the style of tofu your recipe calls for. Firm tofu is good for slicing and stir-frying, for instance, but soft tofu will fall apart and is better suited for sauces.
Keep your larder stocked with lentils, beans, peas and rice. You can buy other common Asian ingredients packed in water and canned. You'll often find bamboo shoots and water chestnuts in the international foods aisle of your supermarket.
Expert Insight
Balance is an important part of menu planning in Asian cuisine. In Indian cooking, for instance, if you serve vegetables in a pungent sauce, you should serve the dish alongside a cool dish such as fruit chutney or cucumber-yogurt raita. Rice, noodles and pancakes serve the same purpose in Chinese cooking. When planning an Asian vegetarian meal, balance spicy dishes with cool accompaniments and mild dishes with pungent ones.
References
- "Quick & Easy Asian Vegetarian Recipes: Nutritious and Delicious Alternatives"; Periplus Editors; 2007
- "Indian Cooking"; Periplus Editors; 2007
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