TEFF
Flavor: slightly sweet, with notes of hazelnuts, malt, and/or molasses, and extremely tiny grains
Volume: quiet–moderate
What it is: whole grain
Gluten-free: yes
Nutritional profile: 80% carbs / 14% protein / 6% fat
Calories: 105 per 1-ounce serving (uncooked)
Protein: 4 grams
Techniques: dry-roast, sauté, simmer
Timing: Presoak; toast grains before cooking; cook about 15–20 minutes, covered.
Ratio: 1:4 (1 cup teff to 4 cups cooking liquid)
Tip: Due to its tiny size, teff is always a whole grain.
(North) African cuisine
allspice
baked goods, e.g., breads, cookies
casseroles
cayenne
CEREALS, hot breakfast
chives
cinnamon
dates
ETHIOPIAN CUISINE
grains, other larger, e.g., barley, millet, rice
gravies
INJERA
maple syrup
milk
nuts, e.g., pecans, walnuts
onions
pancakes
parsley
pilafs
raisins
scallions
soups
stews
stuffings
thyme
vegetables
Flavor Affinities
teff + maple syrup + milk
TEMPEH
[TEM-pay]
Flavor: slightly sweet/bitter, with earthy notes of mushrooms, nuts, smoke, and/or yeast, and a firm, chewy, meaty texture
Volume: moderate–loud
What it is: soybeans that have been fermented with a grain or grains (e.g., rice, barley, millet) and formed into cakes; weightier than tofu
Nutritional profile: 47% fats / 33% protein / 20% carbs
Calories: 160 per ½-cup serving
Protein: 15 grams
Techniques: bake (at 350°F about 30 minutes), braise, broil (4–5 minutes per side), fry, grate, grill (4–5 minutes per side), pan-fry (10 minutes), roast, sauté, steam, stir-fry (Note: Be sure to cook thoroughly.)
Tips: Steam for 10 minutes to calm tempeh’s bitterness. After steaming, make sure to properly marinate (at least 30 minutes) and season for optimal flavor.
Brands: Lightlife, Soyboy, Surata, WestSoy, Wildwood (Look for organic versions.)
agave nectar
“bacon,” tempeh
barbecue sauce
basil, Thai
bay leaf
beans, e.g., black, green, pinto
bell peppers, e.g., roasted
burritos
cabbage, e.g., green
carrots
casseroles
celery
celery root
chard
cheese, e.g., cheddar, Swiss
chiles, e.g., chipotle, jalapeño
CHILI, VEGETARIAN
chili pepper flakes
cilantro
cinnamon
COCONUT and COCONUT MILK
coriander
cumin
curries
curry powder and curries
fennel, e.g., pureed
five-spice powder
GARLIC
GINGER
grains, whole, e.g., millet
gravies, mushroom
greens, e.g., collard
hoisin sauce
honey
INDONESIAN CUISINE
kale
kebabs
kombu
lemon, e.g., juice
lemongrass
lettuce
lime, e.g., juice
liquid smoke
macrobiotic cuisine
maple syrup
mango
mirin
miso
molasses
mushrooms, e.g., porcini, portobello, shiitake
mustard
noodles, e.g., soba
OILS, e.g., canola, OLIVE, peanut, safflower, sesame, sunflower
onions, e.g., red, yellow
orange
oregano
paprika, e.g., smoked, sweet
parsley
pastas
PEANUTS and PEANUT SAUCE
peas
RICE, e.g., brown or jasmine
salad dressing, e.g., Russian, Thousand Island
salads, e.g., “chicken” (e.g., + carrots + celery + mayonnaise), taco
salt, sea
SANDWICHES, e.g., “Reuben,” TBLT, wraps
sauces, e.g., pasta
sauerkraut
scallions
scrambles, tempeh
sesame, e.g., oil, paste, seeds
shallots
“sloppy Joes”
smoke, liquid
soups
SOY SAUCE
sriracha sauce
star anise
stews, e.g., vegetable
stir-fries
stock, vegetable
sugar, e.g., brown
sweet potatoes
tacos
TAMARI
tamarind
thyme
tomatoes, tomato paste, and tomato sauce
umeboshi plum sauce
veggie burgers
vinegar, e.g., apple cider, balsamic, brown rice, Chinese black, rice
wine, e.g., dry red or white
Worcestershire sauce, vegan
Flavor Affinities
tempeh + avocado + black beans + mushrooms + tortillas
tempeh + avocado + burrito or chili or tacos + chipotle chiles + tomatoes
tempeh + black beans + orange
tempeh + caraway seeds + cumin
tempeh + chiles + cilantro
tempeh + chiles + citrus (e.g., lemon, orange)
tempeh + chiles + coconut + ginger + lemongrass + peanuts
tempeh + chiles + ginger + lemon + soy sauce
tempeh + cilantro + scallions + sesame seeds
tempeh + cilantro + tomatoes
tempeh + coconut milk + collard greens + curry + sweet potato
tempeh + coriander + cumin + ginger
TEMPEH + GARLIC + GINGER + SOY SAUCE
tempeh + garlic + lemon + parsley + shallots + white wine
tempeh + garlic + onion + tamari + vinegar
tempeh + garlic + orange + soy sauce
tempeh + lemon + mushrooms + shallots
tempeh + maple syrup + mustard
tempeh + Russian dressing + sauerkraut + Swiss cheese + sandwiches
“Tofu, tempeh, and seitan are the holy trinity of vegetarianism.… Tempeh is my favorite because it has the most nutrients.”
—BART POTENZA, COFOUNDER, CANDLE 79 (NEW YORK CITY)
“I prefer soy tempeh in the summertime, because it pairs well with lighter flavors like citrus, lemon, and white wine. When the weather cools down in the fall, I prefer multigrain tempeh because its earthier flavor pairs better with the season’s richer flavors of mushrooms and spices like cinnamon. I really like Surata [brand] tempeh’s texture and flavor.”
—MAKINI HOWELL, PLUM BISTRO (SEATTLE)
“I prefer tempeh to tofu or seitan because it is heartier and stands up to flavorful sauces like mole the best.”
—ANGEL RAMOS, CANDLE 79 (NEW YORK CITY)
THAI CHILI PASTE, VEGETARIAN
What it is: dried Thai chiles + galangal + garlic + kaffir lime leaf + lemongrass + salt + shallots + soybean oil + sugar (e.g., palm) + tamarind
THAI CUISINE
Tips: Authentic Thai cuisine strives for a balance of hot, salty, sour, and sweet. Be aware that Thai fish sauce is such a prevalent seasoning that it is sometimes part of “vegetarian” dishes at Thai restaurants.
bamboo shoots
bananas
BASIL, THAI
bell peppers
CHILES, e.g., serrano, THAI
chili paste, esp. Thai
chili powder
chili sauce
cilantro
COCONUT and COCONUT MILK
coriander
cumin
CURRIES
CURRY PASTE, THAI
eggplant, Asian
garlic
ginger
herbs, fresh
Kaffir lime leaves
lime
mangoes, e.g., green
mint
noodles, e.g., Asian, rice
pad thai
papaya, e.g., green
peanuts
pineapple
relishes
rice, e.g., jasmine
salads
salt
soups
soy sauce
spices
squash, winter
sugar
tamarind
tofu
turmeric
vegetables
THANKSGIVING
“If you ask people what they love about Thanksgiving food, the answer is usually what we think of as the ‘sides.’ It’s all about the herbs and spices; the sage in the stuffing and the ginger in the squash; the thyme in the gravy and the pepper in the potatoes. There are so many ways to build satisfying flavors for the holiday table. I love a nice centerpiece of course, perhaps a pot pie or a lentil roast, but I think that making sure that all of the familiar flavors are present is the most important part of the holiday table.”
—ISA CHANDRA MOSKOWITZ, AUTHOR OF ISA DOES IT AND VEGANOMICON
THICKENING AGENTS
When you can’t or don’t want to rely on butter and cream to thicken dishes, consider these options:
agar-agar (although this works better as a gelatin substitute)
arrowroot powder
cornstarch
kudzu root (aka kuzu)
THYME
Season: summer
Flavor: bitter/sweet; aromatic, with earthy/pungent notes of caraway, cloves, flowers, herbs, lemon, mint, orange, and/or pine
Volume: moderate–loud
Tips: Opt for fresh rather than dried thyme. Add at the end of the cooking process to retain flavor. Lemon thyme has more citrus notes than regular thyme.
Botanical relatives: basil, lavender, marjoram, mint, oregano, rosemary, sage, summer savory
Possible substitute: oregano
apples
basil
baked goods, e.g., biscotti, biscuits, cookies
bay leaf
beans, dried, e.g., black, kidney, pinto
beans, green
beets
bell peppers
BOUQUETS GARNIS
bread puddings, savory
breads
Brussels sprouts
Caribbean cuisine
Cajun cuisine
carrots
casseroles
chard
CHEESE, e.g., blue, cheddar, fresh, goat, ricotta
chives
chowders
CITRUS, e.g., lemon, orange
corn
Creole cuisine
eggplant
eggs, e.g., omelets
European cuisines
fennel
French cuisine
garlic
gratins
Greek cuisine
greens, salad, e.g., mesclun
gumbos
herbes de Provence
Italian cuisine
Jamaican cuisine, e.g., jerk dishes
leeks
LEMON
lettuce, e.g., romaine
lovage
marjoram
Mediterranean cuisines
Middle Eastern cuisines
MUSHROOMS and wild
mushrooms, e.g., cremini
mustard
oil, olive
ONIONS
orange, e.g., zest
oregano
parsley
pastas
pears
peas
peas, split
pepper, black
polenta
potatoes
quinoa
rosemary
salad dressings, e.g., vinaigrettes
salads, e.g., pasta
sauces, e.g., barbecue, cheese, cream, pasta, red wine, tomato
savory
sesame seeds
SOUPS, e.g., broths, chowders, creamy, gumbos, vegetable
spinach
squash, summer and winter, e.g., butternut, delicata
STEWS, e.g., mushroom, vegetable
stocks, vegetable
stuffings
sumac
tofu
TOMATOES and tomato sauce
vegetables, e.g., root, winter
zucchini
Flavor Affinities
thyme + garlic + lemon + olive oil
thyme + goat cheese + olive oil
thyme + onions + spinach
thyme + sesame seeds + sumac (za’atar)
TOFU—IN GENERAL
[TOH-foo]
Flavor: neutral, ranging from delicate to firm in texture
Volume: quiet
What it is: bean curd made from soybeans
Nutritional profile: 50% fats / 38% protein / 12% carbs (raw, firm)
Calories: 185 per ½-cup serving (raw, firm)
Protein: 20 grams (raw, firm)
Techniques: bake (at 350°F for 15 minutes per side), blanch (esp. before long simmering), boil (10 minutes), braise, broil, crumble, cube, freeze (after defrosting, chewiness is enhanced), fry, grill (4–5 minutes per side), marinate, pan-sear, puree, roast, sauté, slice, simmer (20 minutes), stir-fry, tempura-fry, toast
Tips: Its flavor neutrality is a boon, as tofu readily absorbs the flavors with which it is cooked. Tofu is solidified using nigari or lemon juice, so flavors that pair well with lemon often work beautifully. Rinse tofu in cold water before using, and drain well to better allow tofu to absorb seasonings. You can press out the excess water from tofu by using paper towels and heavy books or cans, but frequent tofu cooks might consider investing in a tofu press (e.g., TofuXpress).
Brands: The Bridge (Middletown, CT), Fresh Tofu (Allentown, PA), Island Spring (Vashon Island, WA)
Asian cuisines
asparagus
avocado
basil
beans, e.g., black, green, pinto
bell peppers, e.g., red
black bean paste, e.g., fermented
bok choy
“bowls,” e.g., grains/veggies/dressings
broccoli and broccoli rabe
burdock root
cabbage, e.g., Chinese, napa
carrots
cashews
celery
chard
“cheesecakes”
chiles, e.g., ancho, chipotle; chili paste and chili pepper flakes
chili, vegetarian
Chinese cuisine
cilantro
cinnamon
coconut and coconut milk
cornmeal, e.g., to crust
cumin
curries
curry powder
daikon
dashi
desserts, e.g., creamy
dill
dips
dressings
eggplant
five-spice powder
GARLIC
GINGER
grains, whole, e.g., millet
greens, e.g., Asian, collard
hiziki
hoisin
honey
Japanese cuisine
kale
kebabs
Korean cuisine
leeks
LEMON, e.g., juice, zest
lemongrass
lime, e.g., juice, zest
maple syrup
mayonnaise and Vegenaise
mint
mirin
MISO
MUSHROOMS, e.g., SHIITAKE
mustard
NOODLES, esp. Asian, e.g., buckwheat, rice, soba, udon
nori
oil, e.g., olive, peanut, sesame
onions, e.g., green, red, spring, yellow
orange, e.g., juice, zest
pad thai
PEANUTS and PEANUT SAUCE
pepper, black
plum sauce
pumpkin and pumpkin seeds
quinoa
RICE, e.g., black, brown
rosemary
salad dressings
salads, e.g., green, mock egg, vegetable
salt, sea
sandwiches
satays
sauces, e.g., peanut
scallions
sea vegetables, e.g., dulse, hiziki
scrambles, tofu
SESAME, e.g., oil, sauce, seeds
shiso
skewers
snap peas
snow peas
soups, e.g., “creamy,” miso
SOY SAUCE
SPINACH
spreads, e.g., pureed tofu
spring rolls
squash, e.g., butternut, kabocha
star anise
STIR-FRIES
stock, e.g., vegetable
sugar, e.g., brown
TAMARI
Thai cuisine
tomatoes
umeboshi plum sauce
veggie burgers
VINEGAR, e.g., balsamic, brown rice, Chinese black, rice, umeboshi
walnuts
watercress
wine
zucchini
Flavor Affinities
tofu + asparagus + cashews + shiitake mushrooms
tofu + asparagus + sesame
tofu + avocado + brown/sushi rice + nori
tofu + balsamic vinegar + basil + lemon + soy sauce
tofu + black bean paste + mushrooms
tofu + black beans + tomatoes + zucchini
tofu + bok choy + garlic + sesame
tofu + butter + lemon + white wine
tofu + butternut squash + curry + peas
tofu + celery + dill + mock egg salad + pickle + red onions + Vegenaise
tofu + chiles + garlic + ginger
tofu + cilantro + garlic + mushrooms + peanuts + soy sauce
tofu + coconut milk + curry + peanuts
tofu + coconut milk + ginger + lemongrass
tofu + daikon + ginger + mirin + soy sauce
tofu + garlic + ginger + honey + mustard + soy sauce
TOFU + GARLIC + GINGER + RICE VINEGAR + SESAME OIL + SOY SAUCE
tofu + garlic + herbs + miso + onions
tofu + garlic + kebabs + lemon + rosemary
tofu + garlic + lemon + soy sauce
tofu + garlic + mint
tofu + garlic + mushrooms + spinach
tofu + ginger + honey + peanut butter + sesame oil
tofu + ginger + miso
tofu + ginger + orange
tofu + ginger + parsley + soy sauce
tofu + ginger + peanuts
tofu + ginger + rice + soy
tofu + ginger + scallions + tamari
tofu + herbs (e.g., mint, parsley, rosemary) + lemon
tofu + kale + miso + sesame seeds + walnuts
tofu + kombu + miso + shiitake mushrooms + wakame
tofu + lemon + miso + parsley + sesame
tofu + maple syrup + tamari
tofu + miso + shiitake mushrooms + shiso + soy sauce
tofu + mushroom + spinach
tofu + pumpkin + tomatoes
tofu + pumpkin seeds + tortillas
tofu + snap peas + soba noodles
TOFU, FIRM or EXTRA-FIRM
Flavor: neutral, with a texture that is denser and heartier than silken, yet moister than super-firm tofu
Volume: quiet
Nutritional profile: 54% fat / 38% protein / 8% carbs
Calories: 85 per 
-block serving (extra-firm)
Protein: 9 grams (extra-firm)
Techniques: bake, crumble, deep-fry, fry, grate (esp. extra-firm), grill, marinate, pan-fry, roast, sauté, scramble, stir-fry
Tips: Marinate overnight or for as long as several days. For a chewier texture, freeze firm or extra-firm tofu for 24+ hours, then thaw, and squeeze out water in tofu before marinating; the texture can approximate that of ground beef or chicken in dishes such as vegetarian chili or tacos. Crumble and season (e.g., with basil, garlic, lemon juice, nutritional yeast, oregano, salt) extra-firm tofu to make a vegan ricotta cheese substitute that can be used in pastas and on pizzas.
basil
bell peppers, e.g., green, red
Bragg Liquid Aminos
brochettes
“cheesecakes”
chiles, e.g., jalapeño; and chili pepper sauce
cilantro
coconut milk
curries
“frittatas”
GARLIC
greens, e.g., bitter, watercress
hoisin sauce
honey
lemon, e.g., juice
maple syrup
marjoram
“meatballs”
mushrooms, e.g., porcini or shiitake
mustard, e.g., Dijon
nutritional yeast
OIL, e.g., grapeseed, olive, sesame
onions, e.g., red
orange, e.g., zest
oregano
parsley
pepper, black
rice, e.g., brown, long-grain, wild
“ricotta,” tofu
rosemary
salads, e.g., “egg,” green
salt, e.g., sea
sandwiches
sauces, e.g., barbecue, peanut
scallions
“scrambles”
sesame seeds, e.g., black, white
shallots
SOY SAUCE
spinach
steaks, tofu
stir-fries
stock, e.g., vegetable
sugar, e.g., brown
tamari
thyme
tomatoes, e.g., cherry
vegetables, e.g., broccoli, eggplant, zucchini
vinegar, e.g., apple cider, brown rice, red wine, sherry
watercress
Flavor Affinities
(extra-)firm tofu + basil + cashews + garlic + lemon + olive oil
(extra-)firm tofu + basil + garlic + lemon + nutritional yeast + olive oil
(extra-)firm tofu + bell peppers + brochettes + mushrooms + onions
(extra-)firm tofu + capers + lemon + watercress
(extra-)firm tofu + hoisin sauce + sesame oil + sesame seeds + soy sauce
(extra-)firm tofu + honey + soy sauce
(extra-)firm tofu + lemon + sesame oil + soy sauce
“I like extra-firm tofu with tapenade and tomatoes. If you put extra-firm tofu through your food processor, it will come out the texture of ricotta cheese, and you can use it that way in lasagnas and other pasta dishes.”
—FERNANDA CAPOBIANCO, VEGAN DIVAS (NEW YORK CITY)
TOFU, FROZEN
Tips: Freezing firm or extra-firm tofu changes its texture. Once thawed and cooked, it has a chewy, meaty texture. Cubed, it approximates the texture of meat. Crumbled, it approximates the texture of ground beef.
casseroles
pastas
pizzas
sauces, e.g., tomato
stews
TOFU, JAPANESE
Tip: Use when you’re looking for the softest texture.
TOFU, SCRAMBLED
Tips: Substitute crumbled firm or extra-firm tofu for scrambled eggs as a base to mix in vegetables and seasonings, e.g., avocados, bell peppers, black beans, cilantro, garlic, mushrooms, onions, parsley, scallions, spinach, tempeh bacon, tomatoes, or vegan sausage. Achieve the yellow hue of scrambled eggs via nutritional yeast or turmeric.
TOFU, SILKEN
Flavor: slightly sweet, with a creamy, moist, smooth, custard-like texture
Volume: quiet
Tips: Puree into sauces and soups to give them a creamy texture. Blend silken tofu with agave nectar and/or maple syrup plus vanilla for a vegan topping to enjoy on French toast, pancakes, or waffles—or on desserts. Do not substitute silken for regular tofu, or vice versa; use the type specified by the particular recipe.
Brand: Mori-Nu Silken Tofu
agave nectar
cheesecake
desserts
dips
dressings, e.g., creamy
maple syrup
“mayonnaise”
mousses
pastas, e.g., lasagna
puddings
raitas
salad dressings
sauces, esp. creamy, e.g., alfredo
smoothies
soups, e.g., creamy, potato
“sour cream”
vanilla
TOFU SKIN (aka YUBA)
Flavor: slightly sweet, with notes of custard, meat, and/or nuts, with a chewy, tender, custard-like/noodle-like texture
Volume: quiet
What it is: soymilk skin
Techniques: red-braise, sauté (for crispness)
avocado
cabbage, e.g., napa
carrots
chiles, e.g., dried red, and chili pepper flakes
cilantro
cinnamon
cloves
coconut milk
curry powder and spices
dashi
ginger
Japanese cuisine
lemongrass
mirin
miso
mushrooms, e.g., shiitake
mustard
mock “seafood” salad
oil, e.g., sesame
onions
orange, e.g., zest
rice, e.g., sushi
salt
sauces, e.g., dipping, peanut
scallions
sesame, e.g., oil, seeds
shiso
soups, e.g., curry
soy sauce
soybeans, black
star anise
stir-fries
stock, e.g., dashi, mushroom, vegetable
sushi and rolls
Thai chili paste
tofu skin “noodles,” sliced long and served with dipping sauce
Vietnamese cuisine
vinegar, e.g., rice wine
wasabi
wine, rice, e.g., sake
zucchini
Flavor Affinities
tofu skin + chiles + orange zest + salt + sesame seeds
tofu skin + rice + soy sauce + wasabi
TOFU, SMOKED
Flavor: slightly salty, with notes of bacon, ham, and/or smoke, and a firm, meaty texture
Volume: quieter (slightly smoked)–louder (strongly smoked)
Calories: 170 per 100-gram serving
Protein: 25 grams
Techniques: fry, grill
Tips: Substitute for bacon, paneer (in Indian cuisine), smoked meat, or tuna in dishes. If smoking it yourself, use extra-firm tofu.
almonds
apples and apple cider
arame
artichokes
asparagus
avocado
basil
beans, e.g., black or kidney
beets
bell peppers
breads, whole-grain
cabbage
carrots
cauliflower
cayenne
chard
cilantro
citrus, e.g., lemon, lime, orange
coconut
corn
cucumbers
daikon
dips, e.g., spinach
edamame
eggplant, e.g., Japanese
garlic
grains, e.g., rye berries
greens, e.g., Asian, mustard, salad
Kaffir lime
kale
lentils
lettuce, e.g., romaine
lime
mint
mirin
miso, e.g., white
mushrooms, e.g., enoki, oyster, portobello, shiitake
noodles, Asian, e.g., rice, soba, udon
oil, e.g., olive, sesame
onions, e.g., red
PAD THAI
parsley
pastas, e.g., carbonara
pears
pesto
quinoa
rice, e.g., basmati, jasmine, wild
salads, e.g., Asian, cobb, mushroom, noodle, pasta, spinach
sandwiches, e.g., AvocadoLT, “BLT”
scallions
sesame, e.g., oil, sauce, seeds
snow peas
soups, e.g., corn, lentil, miso, vegetable
soy sauce
spinach
spring rolls
sprouts, e.g., daikon radish
squash, winter, e.g., butternut
stews
stir-fries
stock, vegetable
sugar snap peas
thyme
tomatoes
tomatoes, sun-dried
veggie burgers
vinegar, balsamic
walnuts
watercress
Flavor Affinities
smoked tofu + almonds + avocado + romaine + salads + tomatoes
smoked tofu + balsamic vinegar + mushrooms + olive oil + spinach
smoked tofu + basil + butternut squash + miso + soba noodles
smoked tofu + basil + pesto + sun-dried tomatoes
smoked tofu + beans + garlic + onions
smoked tofu + bread + edamame + red onions + watercress
smoked tofu + pasta + spinach
“Tofu is so versatile! You can use it as a savory element to make a mousse or a veggie burger. If you marinate it, you can use it like a cheese and add it to salads. I add soy milk and silken tofu to polenta, then serve it with broccoli rabe. I like to marinate tofu with turmeric or with raw onion, sherry vinegar, red or green pepper, and soy sauce. Easiest of all is marinating a whole block of tofu in miso, then baking it for 20 minutes—it comes out with such a great flavor, and is even better with some brown rice and broccoli rabe.”
—FERNANDA CAPOBIANCO, VEGAN DIVAS (NEW YORK CITY)
“Island Spring is the Cadillac of tofu. It takes time to develop a great product, and theirs is dense and flavorful and absorbs other flavors well.… I like to grill my tofu before marinating it, because citrus tears apart the fiber and makes it impossible to char afterward. Marinating grilled tofu pushes the flavor of the char and the marinade into the tofu.”
—MAKINI HOWELL, PLUM BISTRO (SEATTLE)
“Our spin on tuna with wasabi is spicy grilled tofu taken in a Korean direction with gochujang, which is the paste used in bibambap. The gochujang is a little sharp, so we add bean paste for a sweet balance that is turned into a glaze to finish the tofu.”
—RICH LANDAU AND KATE JACOBY, VEDGE (PHILADELPHIA)
“We season Wildwood organic sprouted tofu for our Ranchero Skillet with chipotle powder, curry powder, nutritional yeast, salt, and turmeric.” (pictured on here)
—CASSIE TOLMAN, POMEGRANATE CAFÉ (PHOENIX)
“I make my own smoked tofu after marinating tofu in tamari, sesame oil, and agave [nectar] and baking it. It doesn’t need more than 45 to 60 minutes in the smoker. I’ve added smoked tofu to spinach salad with orange-miso dressing.”
—ERIC TUCKER, MILLENNIUM (SAN FRANCISCO)
TOFU, SOFT
Tips: Soft tofu is halfway between firm and silken tofu. Crumble to use.
“cottage cheese”
“cream cheese”
dips
pastas, e.g., lasagna, manicotti
“ricotta”
salad dressings
sauces
scrambles
smoothies
soups
TOFU, SUPER-FIRM
Flavor: neutral, with a very dense, meaty texture akin to that of chicken, crab, or fish
Techniques: bake, fry, grate, grill, marinate, roast, shred, simmer, smoke
Calories: 100 per one 80-gram serving
Protein: 10 grams
Tips: Often labeled “high protein” tofu. Opt for this version when there’s no time for pressing, as it requires only draining.
Brands: Wildwood
“chicken nuggets”
“crabcakes”
“jerky”
kebobs
ma po tofu, vegetarian
“panir” in Indian dishes, e.g., curries, tikka masalas
“quiches”
smoked tofu
stir-fries
TOMATILLOS
[toh-mah-TEE-yohz]
Season: spring–summer
Flavor: sour/sweet, with notes of fruits (e.g., lemons, plums), herbs, and green tomatoes
Volume: moderate–loud
Nutritional profile: 66% carbs / 27% fats / 7% protein
Calories: 20 per ½-cup serving (diced, raw)
Protein: 1 gram
Techniques: grill, puree, raw
Tip: Balance their sourness with salt and sweetness.
Botanical relatives: bell peppers, chiles, eggplant, gooseberries (which share a similar husk), potatoes, tomatoes
AVOCADOS
basil
bell peppers, e.g., green
chilaquiles
CHILES, e.g., ancho, chipotle, green, guajillo, jalapeño, poblano, serrano
CILANTRO
corn
cucumbers
cumin
eggs and egg dishes, e.g., huevos rancheros
enchiladas
epazote
GARLIC
guacamole
jícama
lettuce, e.g., romaine
LIME, e.g., juice
mangoes
Mexican cuisine
mint
oil, olive
ONIONS, e.g., red, white, yellow
oregano
polenta
posole
pumpkin seeds
quinoa
salad dressings
salads
SALSAS, e.g., green, esp. salsa verde
salt, sea
sauces, e.g., enchilada
scallions
soups, e.g., cold, green gazpacho
Southwestern (U.S.) cuisine
stock, vegetable
tacos
Tex-Mex cuisine
thyme
tomatoes, e.g., cherry
tortillas, e.g., corn
vinegar, e.g., red wine
Flavor Affinities
tomatillos + avocados + lime
tomatillos + avocados + pumpkin seeds
tomatillos + bell peppers + chiles + onions
TOMATILLOS + CHILES (e.g., jalapeños) + CILANTRO + onions
TOMATILLOS + CHILES + CILANTRO + garlic + red onions + vinegar
tomatillos + chiles + cilantro + mango
tomatillos + chiles + corn + lime
tomatillos + chiles + lime + mint
tomatillos + cilantro + garlic + green bell peppers + onions
tomatillos + cilantro + garlic + lime + olive oil
tomatillos + cilantro + lime
tomatillos + jalapeños + lime + onions
TOMATOES, TOMATO JUICE, TOMATO PASTE, and TOMATO SAUCE
Season: summer–autumn
Flavor: sweet/sour
Volume: moderate
What they are: technically a fruit; generally considered a vegetable nutritionally
Nutritional profile: 79% carbs / 12% protein / 9% fats
Calories: 35 per 1-cup serving (chopped, raw)
Protein: 2 grams
Techniques: bake, broil, confit, fry, grill, juice, puree, raw, roast, sauté, stew, stuff, sun-dry
Botanical relatives: bell peppers, chiles, eggplant, gooseberries, potatoes, tomatillos
Brands: When fresh tomatoes are out of season or when you otherwise need them, look for Muir Glen (fire-roasted) or San Marzano canned tomatoes.
almonds
artichokes
arugula
asparagus
avocados
barley
*BASIL
bay leaf
BEANS, e.g., black, borlotti, cannellini, cranberry, dried, fava, green, kidney, mung, pinto, red, white
beets
BELL PEPPERS, e.g., green, red, esp. roasted
breads (e.g., focaccia) and bread crumbs
bruschetta
butter
capers
caraway seeds
casseroles
cauliflower
cayenne
celery and celery seeds
chard, e.g., Swiss
CHEESE, e.g., blue, Cabrales, cheddar, cottage, FETA, GOAT, Gorgonzola, Gruyère, MOZZARELLA, PARMESAN, pecorino, ricotta, ricotta salata
chervil
chickpeas
CHILES, e.g., jalapeño; chili pepper flakes and chili pepper sauce
chili, vegetarian
CHIVES
chutneys
cilantro
cinnamon
coriander
corn
couscous
cream
CUCUMBERS
cumin
curries
dill
EGGPLANT
eggs, e.g., frittatas, omelets
enchiladas
fennel
French cuisine
GARLIC
gazpacho
ginger
grains, whole, e.g., barley, bulgur, farro
gratins
greens, e.g., baby, salad
gumbos
Italian cuisine
leeks
legumes
lemon, e.g., juice
lemon thyme
lentils
lettuce, e.g., romaine
lime
lovage
marjoram
Mexican cuisine
mint
mushrooms, e.g., porcini or portobello
nutmeg
OIL, OLIVE
olives, e.g., black, green
ONIONS, e.g., red, sweet, yellow
orange and orange juice
OREGANO
paprika, e.g., hot, smoked, sweet
PARSLEY, flat-leaf
parsnips
PASTAS
pepper, e.g., black, white
pesto
pizza
polenta
pumpkin
purees
quinoa
ratatouille
relishes
rice, e.g., black, brown
risottos
rosemary
saffron
sage
salad dressings, e.g., vinaigrettes
SALADS, e.g., bean, bread (e.g., panzanella), grain, green, spinach, tomato
salsas, e.g., pico de gallo
salt, e.g., kosher, sea, smoked
sandwiches
SAUCES, e.g., marinara, pasta, pizza, tomato
savory
scallions
seitan
shallots
shiso
snap peas
SOUPS, e.g gazpacho, tomato, vegetable
sour cream
soy sauce
Spanish cuisine
spinach
squash, e.g., summer
stews
stocks, e.g., vegetable
sugar (just a pinch)
tabbouleh
tamari
tamarind
tarragon
tarts
THYME
tofu
tomatoes, stuffed, e.g., with rice
turmeric
VINEGAR, e.g., balsamic, red wine, rice, sherry, or wine
watermelon
wheat berries
Worcestershire sauce, vegan
yogurt
ZUCCHINI
Flavor Affinities
tomatoes + avocados + chiles + cilantro + garlic + scallions + vinegar
tomatoes + balsamic vinegar + basil + garlic + olive oil + sauces
tomatoes + balsamic vinegar + basil + mozzarella
tomatoes + basil + cashews + goat cheese + olive oil + watermelon
TOMATOES + BASIL + MOZZARELLA CHEESE
tomatoes + basil + olive oil
tomatoes + basil + Parmesan cheese
tomatoes + bell peppers + cucumbers + olive oil + onions + vinegar
tomatoes + chiles + cilantro + garlic + lime + onions
tomatoes + chiles + garlic + oil + onions + salsas + salt
tomatoes + chipotle chiles + cilantro + lime
tomatoes + cucumbers + garlic + green bell peppers
tomatoes + feta cheese + marjoram
tomatoes + garlic + oregano
tomatoes + lemon + mint
tomatoes + pesto + pine nuts + ricotta
tomatoes + sesame oil + shiso + tofu