Everyday Vegetarian Kitchen
The Everyday Vegetarian Kitchen
The recipes in this book may be vegetarian but they’re not just for vegetarians. They’re for anyone who wants to eat more vegetables and less meat—or for those who just want to eat really good food that happens to be meat free. You’ll find varied dishes bursting with wonderful colors, textures, and flavors.
Here are some tips for making amazing meatless meals:
1. Make More Meals at Home
Vegetarian options at many fast-casual and fast-food restaurants are often limited and aren’t always healthy. Instead, cook at home more often. It gives you the freedom to try new recipes while also controlling the ingredients that you consume. The result will be more nutritious, satisfying meals.
2. Try New Foods
One of the best parts about eating differently is trying foods that are new to you or that you may have overlooked previously. So, if you want to eat less meat or just explore vegetarianism a bit more, use it as an opportunity to taste new cuisines (Ethiopian, Thai, Indian, to name a few) or try that unfamiliar vegetable in the produce section. You’ll bring new flavors and textures to mealtime, and that always keeps things interesting.
3. Eat Seasonally
The simple truth is that food tastes better when it’s in season. Nothing compares to a perfectly ripe fruit or vegetable at the peak of its season—think of juicy peaches and bright tomatoes in summer, sweet peas in spring, crisp apples in the fall, and comforting root vegetables in winter. Another perk is that in-season fruits and vegetables don’t require much work to make them taste amazing. There are times, however, when a dish doesn’t hinge on using fresh produce; then you can visit the frozen-food aisle for many vegetables, such as peas and corn, which retain their nutrients and much of their sweet nature.
4. Use Whole Grains More Often
Beyond the fact that whole grains offer a host of good-for-you nutrients, they’re also a tasty way to expand your culinary horizons. Many whole grains are much more widely available than they used to be, making it easy to try something new. If your grocery store has bulk bins, purchase the exact amount of whole grains you need; that way you’re not committing to a whole package that you may or may not use.
Why are whole grains so good for you? Here’s the story: All grains start out as whole grains, which means that they still contain the germ, endosperm, and bran. The bran is full of fiber, which keeps you full, while the germ and endosperm contain beneficial antioxidants, vitamins, minerals, and other healthful compounds. Processing, however, can remove one or more of these components, making refined grains less healthful.
Protein – Whether you’ve decided to go meatless on occasion or become a vegetarian full time, you need to keep nutrition on the front burner. Protein helps build and maintain your body, fight off disease, and keep energy levels high so you can stay alert all day. You can easily meet your daily protein needs (on average 46g for women, 56g for men) with a vegetarian diet, and you don’t have to get it all from cheese. A variety of plant-based foods can get you there: beans, lentils, nuts, rice, and soy products like tofu and tempeh. On the following page are the numbers for a handful of these high-protein, meat-free foods.
Eggs | 6g per egg
Eggs are ideal for any meal, particularly those you need to get on the table quickly. You can start your day with them; they’ll give you an a.m. boost and fuel you until lunch. If you need a meal that’s portable, make hard-boiled eggs ahead and toss them into salads or enjoy alone. Omelets and quiche are also great for dinner, as are poached or sunny-side-up eggs served on top of a wide variety of dishes—you’ll find a number of recipes in this book that do just that.
Cottage Cheese | 12g per ½ cup
Cottage cheese is a versatile snack option. It’s affordable, comes in reduced-fat versions, and also contains calcium. It often makes appearances in lasagna, but you can mix it into a variety of dishes to add creaminess, or use it as a substitute for ricotta cheese or sour cream, or eat it as you would yogurt topped with fruit and honey.
Pumpkin Seeds | 8g per 1 ounce
Also known as pepitas, roasted pumpkin seeds are a convenient grab-and-go snack or crunchy topping for salads and soups. While they’re available year-round in stores, you can roast fresh seeds at home in the fall, when pumpkins are in season. Nuts and seeds can be high in calories so be mindful of your serving sizes.
Beans | 6-10g per ½ cup, depending on the bean
Black beans, kidney beans, lentils, chickpeas, great Northern, and pinto beans are all delicious choices for low-fat, fiber-filled protein. You can use dried or canned beans. Dried beans allow you to control the sodium and additives that go into the dish, but take longer to prepare. If you use canned, you can choose an unsalted variety to keep sodium in check.
Greek Yogurt | 14g per 6-ounce container
Greek yogurt packs as much as double the protein of regular yogurt. It’s also thick, filling, tart, and less sweet than some regular varieties, all while staying in the low-calorie range. It’s delicious on its own, with fruit or honey, or as a substitute for sour cream.
Peanut Butter | 4g per tablespoon
No matter if you prefer crunchy or creamy, this childhood favorite is still a great way to add protein to your meals. Spread it on toast, stir it into oatmeal, add it to smoothies and baked goods, and use it in a classic PB&J. Or, keep some stashed with some whole-wheat crackers when you need a snack.
Nuts | 4-7g per 1 ounce, depending on the nut
Nuts offer a lot in their tiny package, including protein and healthy fats. They’re calorically dense (about 160 to 190 calories per ounce depending on the type), so keeping an eye on the portion size is key. Have them for a snack by themselves or as a topping for salads, vegetables, or main dishes.
Quinoa | 8g per 1 cup cooked
This whole grain is not only high in protein, but also a good source of fiber and iron. Some varieties of quinoa take only 20 minutes or less to cook. You can use it as a base for salads or in place of rice, or stir it into soups and stews.
Tofu | 8g per 4 ounces
Neutral-tasting tofu is known for absorbing flavor from other ingredients, which makes it adaptable and versatile. Different varieties (silken to super firm) work best in different applications: Silken tofu works well in blended foods like smoothies and puddings while firmer varieties work better in stir-fries or when grilled or crumbled. It’s important to note that the firmer the tofu, the more difficult it is to infuse with flavor.
Tempeh | 16g per 3 ounces
Fermented soybeans packed into cakes, this tofu counterpart is not only an anti-inflammatory but also a great source of plant-based protein. The whole bean is used (making it less processed than tofu), and it has a nutty, slightly sour, savory flavor. Fermentation reduces the amount of phytic acid, a substance found in soy that prevents your body from absorbing good-for-you nutrients. Another reason we love tempeh: It packs 9g fiber (a third of your daily needs) into just 3 ounces.
Vegetarian Cheese – If you’re a new vegetarian, take note: Not all cheeses are vegetarian. Traditional animal-based rennet is an enzyme derived from the stomach lining of calves, lambs, or goats. It’s added to cheeses such as Parmesan, Gorgonzola, and Grana Padano to help the proteins in the milk separate into curds and the liquid to separate as whey. The curds are then processed and matured to make a variety of cheeses.
By law, some cheeses must be made with animal rennet in order to be called by that name. For example, “Parmigiano-Reggiano” has to be made using traditional methods, which includes using calf rennet. However, there is vegetable rennet that’s made from either fungal or bacterial sources or from genetically modified microorganisms that’s used in a number of cheeses. These include Parmesan-style cheeses and variations of others that are suitable for vegetarians; we use them often in this book.
Here are some cheeses that contain animal rennet:
Parmigiano-Reggiano
Pecorino
Grana Padano
Gorgonzola
Gruyère
Manchego
Emmenthaler
Mimolette
Camembert
Boucheron
Vacherin
Asiago
Vegans – In this book, we’ve used a broad interpretation of vegetarianism, which includes eggs and dairy products. For those who follow a vegan diet, which means no animal products of any kind including eggs, milk, cheese, yogurt, other dairy products, and honey, we’ve identified recipes that meet this criteria with this icon: 
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Vegetarian Pantry – To create delicious meals at home, the first step is having a solid pantry and fridge loaded with the staples that you use often. The following is our list. These kitchen staples are the basis of many recipes in this book. They’re versatile ingredients that deliver big flavor in a healthy way. But, consider this a starting point and feel free to add and subtract from it based on your preferences and the dishes you like to prepare.
Citrus: Lemons and limes (juice and rind) provide flavor and depth without added salt in sweet and savory dishes. Adding citrus to a dish has a similar effect to adding vinegar, but it’s less tangy in flavor. Store whole citrus in the refrigerator for longer life.
Garlic: Stirring in fresh garlic at the beginning of cooking transforms vegetables, pasta sauces, marinades, soups, and more with no added calories. Aromatic garlic adds complexity to ingredients and livens otherwise plain dishes. Store unused minced garlic in the refrigerator.
Greens: Convenient, nutritious, and low-calorie, greens of all varieties are a must. Romaine or mesclun lettuces are good choices, but we love the versatility of leafy greens such as spinach, kale, Swiss chard, bok choy, and arugula. Keep one or two of your favorite types on hand each week to use for salads and sandwich toppings or to mix into stir fries, pastas, frittatas, or whole-grain based dishes.
Nuts and Nut Butters: Nuts and nut butters (such as peanut or almond butters) are great sources of protein (see here), but also provide a lot of flavor in an array of dishes. Nuts can be toasted and used as a topping or stirred into any number of dishes for added crunch, while nut butters can be the basis of a host of sauces that are flavorful and satiating.
Canned Basics: Although canned vegetables are higher in sodium than fresh, having a few on hand can significantly speed up meal prep when needed. Canned black beans, chickpeas, kidney beans, and cannellini beans are high-quality, inexpensive sources of fiber and protein that can be tossed in salads and soups, made into dips, and more. You can drain and rinse beans to cut the sodium by 40 percent or purchase unsalted varieties which have significantly less sodium than salted versions. Canned tomatoes can form the base of many recipes and there are lots of options to choose from—diced, crushed, whole. Look for unsalted varieties and use them in soups, sauces, egg dishes, pastas, and more.
Heart-Healthy Oils: Olive oil and canola oil are essentials for sautéing and roasting, using in salad dressings, and more. Both are high in heart-healthy unsaturated fats and low in artery-clogging saturated fats. Canola oil is a more neutral-flavored oil, while olive oil will lend a more assertive flavor.
Vinegars: Use vinegar to add tanginess or to brighten the flavor of salad dressings, marinades, sauces, pastas, and even soups. Vinegars are strong, so add them to dishes in small amounts and taste to decide if you need more. Many of the recipes in this book use red wine vinegar, balsamic vinegar, rice vinegar, or cider vinegar.
Greek Yogurt: In addition to the protein boost, Greek yogurt’s creamy, rich texture makes it the perfect healthy replacement for sour cream or mayo in recipes. Stir in honey, nuts, or dried fruit for a quick snack, spoon over baked potatoes, or use as a dip or spread. Choose plain, fat-free or 2% Greek yogurt to save fat and calories.
Frozen Fruits and Vegetables: When fresh fruits and vegetables aren’t in season or convenient, opt for frozen. Not only does freezing retain most of the nutrients, but frozen produce can be an easy way to reduce food waste since you can use only what you need in recipes. Choose packages that don’t have added sauces or seasonings to keep sodium, fat, and calories in check—you can season them as they cook to suit the dish you are making. Use frozen berries, mango, or pineapple in smoothies; add frozen edamame, broccoli, peppers, and a wide range of other vegetables to stir-fries and sautés for an instant boost of color, flavor, and nutrients.
Quick-Cooking Whole Grains: Ready in as little as 10 minutes, quinoa, old-fashioned oats, instant brown rice, and whole-grain pastas can quickly become the center or side dish to any meal. Filled with essential vitamins, minerals, and antioxidants, the fiber in whole grains can also help you stay full longer after meals. Serve alone or toss with veggies, beans, toasted nuts, fresh herbs, or dried fruit.