KOMBU
Flavor: slightly sweet/umami, with notes of the sea
Volume: moderate–loud
What it is: sea vegetable (a type of edible kelp), used as a flavor enhancer
Techniques: deep-fry, pickle, roast, simmer, stew
Tips: Kombu breaks down indigestible sugars in beans. Soak and chop kombu before adding to salads and vegetable dishes. Use kombu and water to make vegetarian dashi (shojin dashi). Kombu adds richness to soup stocks.
Botanical relative: kelp
BEANS, e.g., adzuki, cannellini, dried, lima
carrots
cilantro
cream
daikon
DASHI
dips
eggplant
garlic
ginger
grains
JAPANESE CUISINE
kale
legumes
lemon
macrobiotic cuisine
millet
mirin
miso
MUSHROOMS, e.g., dried, oyster (e.g., smoked), shiitake
noodles, e.g., soba, udon
nori
oil, e.g., chili, sesame
onions
pumpkin seeds
radishes
rice, e.g., brown
sage
salads
sauces, esp. dipping sauces
scallions
sea vegetables, e.g., dulse, wakame
SOUPS, e.g., bean, onion
soy sauce
squash, e.g., kambocha
stews, e.g., root vegetable
STOCKS, e.g., Japanese, soup
tamari
thyme
tofu
vegetables, esp. root
vinegar, brown rice
wakame
Flavor Affinities
kombu + carrots + kale + miso + shiitake mushrooms
kombu + ginger + shiitake mushrooms
kombu + miso + onions + shiitake mushrooms
kombu + miso + shiitake mushrooms + tofu + wakame
“I had no clue how to create a vegan seafood dish. Creating vegan clam chowder was a by-product of having extra kombu broth around. We ended up adding some potatoes, smoked oyster mushrooms, and cashew cream to replace traditional cream, and it worked out great.”
—TAL RONNEN, CROSSROADS (LOS ANGELES)
KOREAN CUISINE
bean paste
CHILES and chili pepper flakes, chili paste, and chili powder
garlic
ginger
grilled dishes
kimchi
mustard
noodles, Asian, e.g., buckwheat
RICE, e.g., short- to medium-grain
scallions
sesame, e.g., oil, seeds
soups (served very hot)
soy bean paste
SOY SAUCE
sprouts, mung bean
stews (served very hot)
sugar
tofu
vegetables, e.g., cold/raw, pickled (e.g., kimchi), warm/steamed
vinegar
wine
Flavor Affinities
CHILI PEPPER PASTE + SOY SAUCE + SOYBEAN PASTE
KUMQUAT
Season: autumn–winter
Flavor: bitter/sweet/sour, with sweet edible skin and a juicy texture
Volume: moderate–loud
Nutritional profile: 81% carbs / 10% fats / 9% protein
Calories: 15 per kumquat (raw)
Techniques: candy, pickle, raw, stew
Botanical relatives: grapefruit, lemon, lime, orange
anise
apples, esp. green
apricots
arugula
avocado
baked goods, e.g., cakes, muffins
bananas
beets
blueberries
brandy
bulgur
butter
buttermilk
chili powder
Chinese cuisine
chocolate, e.g., dark, white
chutneys
cilantro
citrus
cloves
compotes
couscous
cranberries
currants
dates
figs
ginger
graham cracker, e.g., crust
grapefruit
honey
Japanese cuisine
jícama
lemon, e.g., juice
lemon curd
lime, e.g., juice
mangoes
marmalades
mint
mushrooms, e.g., shiitake
onions, red
ORANGE, e.g., juice
papaya
parsley
pepper, e.g., pink
pineapples
pistachios
preserves
puddings, e.g., bread
raisins
rhubarb
rum
salad dressings
salads, e.g., fruit, grain, green
sauces
smoothies
star fruit
strawberries
stuffings
sugar, e.g., brown
syrups
tangerine
vanilla
vinegar, wine
walnuts
Flavor Affinities
kumquat + avocado + beet + citrus
KUZU (aka KUDZU ROOT)
Flavor: neutral
Volume: very quiet
What it is: a root-based starch that serves as a thickening agent
Ratio: 1½ tablespoons kuzu per 1 cup cooking liquid for gravies, sauces; 2 tablespoons kuzu per 1 cup liquid for gelling liquids
Tip: Dissolve kuzu in a little cold water before adding to other ingredients.
Possible substitute: arrowroot
bay leaf
breadings
Chinese cuisine
dashi
desserts, e.g., kanten, puddings
gelled dishes
ginger
grains
gravies
Japanese cuisine
lemon
macrobiotic cuisine
maple
mirin
noodles, e.g., Asian
oil, sesame
onions
parsley
peaches
pears
pie fillings, e.g., fruit
plums
puddings
radishes
rice
SAUCES
scallions
sesame, e.g., seeds
shiso
soups
soy sauce
stews
stock, mushroom, e.g., shiitake
tamari
umeboshi plum
Flavor Affinities
kuzu + bay leaf + mushroom stock + onion + sesame oil + soy sauce
kuzu + gravies + sesame seeds + tamari
LAMB’S-QUARTER (aka QUELITE or WILD SPINACH; see also tips for GREENS, AMARANTH; and SPINACH)
Season: summer
Flavor: notes of asparagus, nuts (peanuts, walnuts), and/or spinach, with a soft texture
Volume: moderate–loud
Nutritional profile: 58% carbs / 24% protein / 18% fats
Calories: 60 per 1-cup serving (chopped, boiled)
Protein: 6 grams
Techniques: bake, sauté, steam (better cooked than raw)
Tips: Put in boiling water (never cold water, which sets the bitterness). Cooking brings out its nuttiness. Combine with miso or other, milder vegetables to quiet its flavor.
Botanical relatives: chard, epazote, spinach
Possible substitutes: amaranth greens, spinach
almonds
asparagus
avocado
beans, e.g., Anasazi, pinto
casseroles
cayenne
celery root
cheese, e.g., goat, Monterey Jack, Muenster, Parmesan
chiles, e.g., jalapeño
chives
cilantro
cream
crema, Mexican
eggs, e.g., omelets, quiches, scrambled
freekeh
GARLIC
herbs
leeks
lemon
miso, esp. light
mushrooms, e.g., morel
mustard, e.g., Dijon
nutmeg
nuts
oil, e.g., nut, olive, sesame
olives, e.g., kalamata
onions
orange
pastas
pea shoots
peas
pestos
potatoes
pumpkin
purees
SALADS
sauces
scallions
soups
sour cream
squash, e.g., butternut
stews
stir-fries
tomatoes
tortillas, e.g., corn
vegetables, milder
vinaigrette
walnuts
Flavor Affinities
lamb’s-quarter + chipotle chiles + cilantro + garlic + tomatoes + tortillas
lamb’s-quarter + eggs + mushrooms + potatoes
lamb’s-quarter + garlic + olive oil
LAMB’S LETTUCE (see LETTUCE, LAMB’S)
LAND CRESS (aka GARDEN CRESS; see also WATERCRESS)
Flavor: mild (esp. in winter) to hot (esp. in summer), with notes of arugula, horseradish, mustard, pepper, and/or watercress, and a crunchy texture
Volume: quiet–loud
Nutritional profile: 62% carbs / 20% protein / 18% fats
Calories: 20 per 1-cup serving (raw)
Protein: 1 gram
Techniques: cooked, raw
Botanical relative: mustard
Possible substitute: watercress
beets
butter
carrots
cauliflower
celery
dashi
eggs, e.g., hard-boiled
endive
lemon, e.g., juice
Mediterranean cuisines
noodles, Asian, e.g., somen
peas
pizzas
potatoes
sake
SALADS, e.g., green, vegetable
sandwiches
soups, e.g., creamy, potato
soy sauce
spinach
vinegar
LAVENDER
Flavor: bitter/sour/sweet; very aromatic, with pungent notes of flowers, herbs, lemon, and/or woods
Volume: loud
Techniques: fresh, cook, infuse
Botanical relatives: basil, marjoram, mint, oregano, rosemary, sage, summer savory, thyme
Possible substitute: caraway seeds
apricots
arugula
BAKED GOODS, e.g., biscotti, cakes, cookies, scones, shortbread
basil
BERRIES, e.g., blackberries, blueberries, raspberries, strawberries
butter
candies
caraway seeds
carrots
cheese, e.g., blue, fromage blanc, goat, Gorgonzola
cherries
cinnamon
citrus, e.g., juice
coconut
corn
cream, crème fraîche, and ice cream
custards
desserts
drinks, e.g., lemonade
figs
French cuisine, esp. Provençal
fruit and fruit preserves
guava
herbes de Provence
HONEY
ICE CREAMS
LEMON, e.g., zest
lemonades
mayonnaise
Mediterranean cuisines
mint
nectarines
oil, e.g., nut, olive, walnut
oranges
peaches
plums
potatoes
pumpkin seeds
rhubarb
rice
rosemary
saffron
salad dressings
salads, e.g., fruit
sauces
savory
soups
stews
sugar, e.g., powdered
syrups
teas, herbal
thyme
tofu
vanilla
vinegar, e.g., white wine
walnuts
watercress
yogurt
Flavor Affinities
lavender + butter + rosemary
lavender + blue cheese + figs + honey
“I like to dry my herbs from fresh while still green and run them through a coffee grinder to make a seasoning salt—for example, dried rosemary with salt, or dried lavender with sugar.”
—DIANE FORLEY, FLOURISH BAKING COMPANY (SCARSDALE, NY)
LEEKS
Season: autumn–spring
Flavor: slightly sweet, with notes of onions
Volume: quiet
Nutritional profile: 89% carbs / 7% protein / 4% fats
Calories: 55 per 1-cup serving (raw)
Protein: 1 gram
Techniques: boil, braise, fry, grill, pressure-cook (2–4 minutes), roast, sauté, steam (5–6 minutes), stew, stir-fry (2–3 minutes)
Tips: Very, very carefully rinse away all dirt or sand between leek layers with cold water. Add early in the cooking process. Do not overcook (or brown), or leeks become bitter.
Botanical relatives: asparagus, chives, garlic, onions, shallots
artichokes
artichokes, Jerusalem
asparagus
barley
basil
bay leaf
BEANS, e.g., cannellini, fava, flageolet, green, white
beets
bell peppers, e.g., red, esp. roasted
bread crumbs/croutons, e.g., whole-grain
butter
cabbage
capers
carrots
casseroles
celery
CHEESE, e.g., blue, cheddar, feta, GOAT, Gorgonzola, GRUYÈRE, halloumi, mozzarella, PARMESAN, ricotta, sheep’s milk
chervil
chestnuts
chives
coconut milk
cream and crème fraîche
custards and flans
dill
EGGS, e.g., fried, frittatas, hard-boiled, omelets, quiches, scrambled, soufflés
FENNEL
garlic, e.g., green, scapes, spring
ginger
gratins
kale
LEMON, e.g., juice, zest
lentils, e.g., green
lovage
mint
mushrooms, e.g., oyster, shiitake, wild
mustard, e.g., Dijon
OIL, e.g., hazelnut, nut, olive, peanut, walnut
olives, e.g., black, kalamata
onions, e.g., green, white
oranges
oregano
PARSLEY
pasta, e.g., fettuccine, gnocchi
peas
pepper, e.g., black, white
pesto
pizzas
POTATOES
pumpkin and pumpkin seeds
quinoa
rice, e.g., Arborio, brown
risotto
romesco sauce
rosemary
saffron
salad dressings, e.g., mustard vinaigrette
salads
salt, e.g., kosher, sea
sauces, e.g., cheese
scallions
shallots
sorrel
SOUPS, e.g., barley, Jerusalem artichoke, lentil, potato, vichyssoise
soy sauce
spinach
squash, e.g., butternut
stews
stir-fries
STOCKS, VEGETABLE
tarragon
tarts, e.g., cheese, potato
thyme
tofu, e.g., scrambles
tomatoes and tomato sauce
turnips
vinegar, e.g., white wine
walnuts
watercress
wheat berries
WINE, e.g., dry red, white
yogurt
zucchini
Flavor Affinities
leeks + blue cheese + thyme
leeks + butternut squash + thyme
leeks + carrots + celery + onions
leeks + celery + onions + potatoes + stock
leeks (+ cream) + Dijon mustard + garlic + thyme + white wine
leeks + eggs + Gruyère cheese + quiche
leeks + fennel + Gorgonzola cheese
leeks + fennel + lemon + thyme
leeks + feta cheese + garlic + nutmeg + ricotta + spinach
leeks + garlic + lemon
leeks + lemon + mustard
leeks + onions + tomatoes
leeks + potatoes + watercress
LEGUMES (see also specific BEANS, CHICKPEAS, LENTILS, PEANUTS, PEAS, and SOYBEANS)
Tip: Many chefs are experimenting with smoking legumes to enhance their “meatiness.”
LEMONGRASS
Flavor: sour/sweet, with notes of citrus (e.g., lemon or lemon zest) and/or flowers
Volume: quiet–moderate/loud
What it is: Southeast Asian grass used as a flavoring
Techniques: puree, simmer
Tips: Use fresh. Remove whole stalks after cooking and before serving. Otherwise, puree or slice these fibrous stalks very, very thinly.
Possible substitute: lemon zest
bamboo shoots
basil, Thai
Cambodian cuisine
carrots
chiles, e.g., fresh, green, red
chili paste
cilantro
coconut and COCONUT MILK
coriander
corn
CURRIES, esp. Thai
desserts
eggplant
galangal
garlic
ginger
grains
Indonesian cuisine
Kaffir lime leaf
lemon, e.g., juice, zest
lime, e.g., juice, zest
lotus root
Malaysian cuisine
mushrooms, e.g., shiitake
noodle dishes
oil, sesame
onions, e.g., yellow
pho, vegetarian
pineapple
rice, e.g., brown
salad dressings
salads, e.g., tomato
sauces
scallions
shallots
SOUPS, e.g., Asian or fruit
SOUTHEAST ASIAN CUISINES
soy sauce
stews
stir-fries
stocks, vegetable
sugar, e.g., palm
tamari
tamarind
teas
THAI CUISINE
tofu
tomatoes
turmeric
VIETNAMESE CUISINE
vinegar, rice
yogurt
Flavor Affinities
lemongrass + chiles + garlic + ginger + shallots
lemongrass + coconut + lime + pineapple + yogurt
lemongrass + coconut + lychee + mango + mint + papaya + pineapple + salads
lemongrass + coconut milk + palm sugar
lemongrass + garlic + ginger
LEMONS
Flavor: sour, with floral notes
Volume: moderate–loud
What they are: citrus fruit
Nutritional profile: 63% carbs / 24% protein / 13% fat
Calories: 20 per medium lemon (raw, with peel)
Protein: 1 gram
Tip: Use both the juice (for vitamin C) and the zest (for limonin and limonene).
Botanical relatives: grapefruit, kumquat, lime, orange
aioli
almonds
amaranth
artichokes
arugula
asparagus
avocados
baked goods, e.g., biscuits, cakes, cookies, quick breads, scones
basil
beans, e.g., fava, green
beets
bell peppers, red
BERRIES, e.g., blackberries, BLUEBERRIES, gooseberries, raspberries, strawberries
broccoli
butter
capers
cardamom
carrots
cauliflower
cheese, e.g., cream, goat, pecorino, ricotta
cheesecake
chickpeas
chives
chocolate
COCONUT
coriander
corn
couscous
cream
cucumbers
cumin
currants
desserts, e.g., cheesecake, puddings
dill
drinks, e.g., cocktails, lemonade
edamame
eggplant
eggs
fennel
flax, e.g., oil, seeds
GARLIC
GINGER
grains, whole, e.g., barley, bulgur
Greek cuisine
gremolatas
guavas
hazelnuts
herbs
HONEY
kale
lavender
leeks
lemon curd
lentils, e.g., red
lime
mango
maple syrup
marinades
mascarpone
milk, almond
mint
miso
mushrooms, e.g., portobello
mustard, e.g., Dijon
noodles
nuts, e.g., hazelnuts
OIL, OLIVE
olives, e.g., green
onions
orange, e.g., juice, zest
*OREGANO
pancakes
papaya
paprika
parsley
parsnips
pastas, e.g., linguini, orzo, spaghetti
peaches
pears
peas
pecans
pepper, black
pistachios
plantains
poppy seeds
potatoes
radicchio
radishes
rice
rice, wild
risottos
rosemary
saffron
SALAD DRESSINGS, e.g., lemon “vinaigrette”
sauces
shallots
soups, e.g., avgolemono, lentil
squash, e.g., summer
sugar, e.g., brown sugar snap peas
tabbouleh
tahini
tarragon
teas
thyme
tofu
tomatoes
vanilla
vinegar, e.g., champagne, rice, sherry, wine
wasabi
wine, e.g., dry white
yogurt
za’atar
zucchini
Flavor Affinities
lemon + almond + coconut
lemon + apples + honey + romaine + salads
lemon + arugula + Parmesan cheese
lemon + asparagus + black pepper + pasta
lemon + asparagus + lemon + pecans + rice
lemon + basil + mint
lemon + blueberries + honey + ricotta
lemon + blueberries + yogurt
lemon + capers + sauces + white wine
lemon + cauliflower + tahini
lemon + coconut + strawberries
lemon + cream + sauces + tarragon
lemon + garlic + mustard + olive oil + oregano + vinegar
lemon + garlic + oregano
LEMON + GARLIC + PARSLEY
lemon + green beans + parsley
lemon + mint + zucchini
lemon + risotto + thyme + zucchini
“Lemon juice is one of the most important ingredients I use as a raw chef. In addition to being a seasoning, it is a tenderizer that gives vegetables pliability.”
—AMI BEACH, G-ZEN (BRANFORD, CT)
LEMONS, MEYER
Season: autumn–spring
Flavor: sour/sweet, with notes of lemon and orange
Volume: moderate–loud (but quieter than regular lemons)
almonds
arugula
asparagus
baked goods, e.g., cakes, cookies, muffins, scones, tarts
bananas
berries, e.g., blackberries, blueberries, raspberries
beverages, e.g., cocktails
celery
cheese, e.g., blue, ricotta
cheesecake
citrus, e.g., grapefruit, lemon, lime
coconut
compotes
cream
custards
dates
desserts, e.g., puddings
fennel
fruit, e.g., dried, other
ginger
grains, e.g., bulgur
grapefruit
honey
ice creams
lemon
lime
maple syrup
mint
mousses
onions, e.g., Maui, sweet
orange, e.g., juice
pastas
pine nuts
pineapple
pistachios
poppy seeds
risottos
salad dressings
salads, e.g., grain, green, vegetable
sauces, e.g., butter
shallots
sugar, e.g., brown
tarragon
thyme
tomatoes, cherry
vanilla
vegetables, e.g., root, steamed
zucchini
Flavor Affinities
Meyer lemon + almond + vanilla
Meyer lemon + ginger + vanilla
Meyer lemon + parsley + shallots + thyme
Meyer lemon + pine nuts + sugar
“I love Meyer lemon, which adds such nice acidity to dishes. It’s especially great with asparagus, sweet Maui onions, or zucchini. I even grill them.”
—JOSIAH CITRIN, MÉLISSE (SANTA MONICA)
LEMONS, PRESERVED
Flavor: salty/sour/umami, with citrus notes
Volume: moderate–loud
Tip: Either blanch in boiling water for a few seconds or rinse to quiet the flavor.
apricots, e.g., dried, fresh
arugula
barley, e.g., pearl
beans, e.g., green, white
bell peppers, e.g., green, red
cardamom
carrots
chickpeas
chiles, e.g., red
cinnamon
cloves
couscous, e.g., Israeli
cucumbers
eggplant
fennel
garlic
ginger
grains
legumes, e.g., chickpeas, lentils
lemon, fresh, e.g., juice
lentils
mint
MOROCCAN CUISINE
nigella seeds
olives, e.g., black, green
onions
parsley
pastas
pine nuts
potatoes
relishes
rice
risottos
saffron
salad dressings
salads, e.g., green, pasta, potato
soups, e.g., lentil
spinach
squash, e.g., butternut
stews
stock, vegetable
tagines, e.g., root vegetable
tofu, e.g., extra-firm
tomatoes
turnips
Flavor Affinities
preserved lemons + black olives + garlic + parsley
preserved lemons + butternut squash + chickpeas
preserved lemons + carrots + cumin + salads
preserved lemons + fennel + green olives
LEMON THYME
Flavor: sour, with notes of flowers, lemon, and thyme
Volume: quieter–louder
Tip: Lemon thyme is quieter than regular thyme.
asparagus
basil
bay leaf
beets
beverages
carrots
chives
eggs
fennel
figs
fruits
ginger
mint
mushrooms
orange
parsley
potatoes
rice
salad dressings
salads, e.g., fruit, green
sauces
spinach
stuffings
tofu
turnips
vegetables, esp. spring
LEMON VERBENA
Flavor: sour, with notes of flowers, fruit (e.g., lemon, lime), and/or herbs
Volume: loud
almonds
apricots
baked goods, e.g., cakes, shortbread
berries, e.g., blueberries, raspberries, strawberries
beverages, e.g., fruity, iced teas, lassis
cherries
compotes
custards, flans, and panna cottas
European cuisines
fruits
honey
ice creams
lemon, e.g., juice
lime, e.g., juice
marinades
mayonnaise
mint
mushrooms
nectarines
peaches
puddings
raspberries
salads, e.g., fruit, green
sauces, e.g., crème anglaise
sorbets
strawberries
sugar
tamarind
teas, e.g., green, herbal
vanilla
waters, mineral
zucchini
LENTILS—IN GENERAL (see also specific LENTILS)
Season: autumn–winter
Flavor: sweet, with astringent/earthy notes, and textures ranging from firm to mushy when cooked
Volume: moderate
What they are: legumes
Nutritional profile: 70% carbs / 27% protein / 3% fats
Calories: 230 per 1-cup serving (boiled)
Protein: 18 grams
Techniques: boil, simmer (always cook thoroughly)
Timing: Cook until tender, typically less than 30 minutes.
Ratio: 1:2½ (1 cup lentils to 2½ cups cooking liquid, e.g., water)
Tips: Rinse well, and remove any pebbles or small stones before cooking. Unlike other legumes, lentils require no presoaking. Don’t salt the cooking water, which can slow the cooking process. As a general rule, the darker the lentil, the louder the flavor and the firmer the texture.
Botanical relatives: beans, lentils, peanuts, peas
apples and apple juice
artichokes
arugula
asparagus
barley
basil
bay leaf
beans, green
beer
beets
BELL PEPPERS, e.g., red, roasted
buckwheat
bulgur
butter
cabbage
capers
cardamom
CARROTS
cashews
casseroles
cauliflower
cayenne
celery
celery root
CHARD, e.g., Swiss
CHEESE, e.g., feta, GOAT (esp. fresh), Gorgonzola, Parmesan
chickpeas
chiles, e.g., ancho or green, or serrano, and chili powder
chili, vegetarian
chives
cilantro
cinnamon
cloves
coconut
coriander
cream
cucumbers
CUMIN
curry powder, curry spices, and CURRIES
DALS, i.e., Indian stewed lentils
dill
dips
eggplant
eggs, e.g., hard-boiled
escarole
European cuisines
fennel
French cuisine, esp. French lentils
frisée
garam masala
GARLIC
ghee
GINGER
gratins
greens
hazelnuts
herbs
“hummus”
Indian cuisine
Italian cuisine
kale
leeks
LEMON, e.g., juice, zest
lemon, preserved
lime
loaves, e.g., mock meatloaf
marjoram
Mediterranean cuisines
Middle Eastern cuisines
mint
mujadara
mushrooms
MUSTARD (e.g., Dijon) and mustard seeds (e.g., black)
nutmeg
OIL, e.g., canola, coconut, OLIVE, peanut, sunflower, walnut
ONIONS, e.g., green, red, white, yellow
orange, e.g., juice, zest
oregano
palm, hearts of
paprika
PARSLEY
pasta, e.g., macaroni, spaghetti
pâtés
pepper, e.g., black, white
pilafs
pine nuts
potatoes
purees
quinoa
RICE, e.g., basmati, brown, wild
rosemary
SALADS, e.g., lentil, vegetable
salt, e.g., kosher, sea
sauces
scallions
shallots
sorrel
soups
soy sauce or tamari
SPINACH
squash, e.g., butternut
STEWS
STOCK, VEGETABLE
sunflower seeds
sweet potatoes
tabbouleh
tacos (season lentils with taco spices)
tagines
tamarind
tarragon
THYME
TOMATOES and sun-dried
tomatoes
turmeric
vegetables, esp. root or winter
veggie burgers, e.g., with rice
VINEGAR, e.g., red wine, rice wine, sherry, wine
wakame
walnuts
watercress
yogurt, e.g., low-fat or sheep’s milk
zucchini
Flavor Affinities
lentils + beets + goat cheese
lentils + bell peppers + mushrooms
lentils + brown rice + onions + spinach
lentils + carrots + celery + Dijon mustard + leeks
lentils + cayenne + cinnamon + coriander + cumin
lentils + celery + tomatoes + zucchini
lentils + chiles + mint
lentils + cilantro + garlic + lemon
lentils + cilantro + sweet potatoes + yogurt
lentils + cinnamon + orange + spinach
lentils + coconut + lime
lentils + coriander + cumin + ginger
lentils + cumin + garlic
lentils + cumin + turmeric
lentils + curry powder + garlic + ginger + lemon
lentils + curry powder + yogurt
lentils + Dijon mustard + lemon juice
lentils + frisée + goat cheese + onions
lentils + garlic + lemon + parsley + sun-dried tomatoes
lentils + garlic + mint
lentils + garlic + olive oil + salt
lentils + grains(e.g., quinoa) + herbs (e.g., basil, dill, mint, parsley) + lemon
lentils + leeks + pasta + spinach
lentils + olive oil + onions + rice
lentils + dals + onions + tomatoes
lentils + spinach + yogurt
“I love cooking lentils until they’re soft, then combining them with vegetables—especially onions and mushrooms, but also things like broccoli—and pressing the mixture into a loaf pan and baking it for 40 minutes. After it’s cool, I’ll slice it and serve it with mashed potatoes and gravy.”
—PAM BROWN, GARDEN CAFÉ (WOODSTOCK, NY)
“Yellow and red lentils are the lightest in texture and flavor, while black lentils are the heaviest and strongest in flavor. Green lentils fall in-between.”
—HEMANT MATHUR, TULSI (NEW YORK CITY)
LENTILS, BLACK (aka BELUGA)
Flavor: earthy notes of nuts, with a chewy yet soft texture
Volume: quiet–moderate
Tip: Black lentils hold their shape when cooked.
Techniques: boil, braise
Timing: Boil until tender, about 20–30 minutes.
Ratio: 1:2¼ (1 cup lentils to 2¼ cups water)
bay leaf
bell peppers
bread crumbs
butter
carrots
celery
cilantro
coriander
cream
cumin
dill
eggplant
Indian cuisine, esp. northern
Middle Eastern cuisines
oil, olive
onions
pasta
purslane
rice
SALADS, e.g., lentil, vegetable
soups, e.g., lentil, winter
South Asian cuisines
stock, e.g., vegetable
stuffed bell peppers or stuffed eggplant
sweet potatoes
thyme
vegetables
walnuts
wine, e.g., red
yogurt
“I learned how to make black lentils when I cooked for two years at Bucara in Delhi, which is one of the best Indian restaurants in the world. After soaking them overnight and draining them, we would slow-boil them over low heat for two hours before seasoning them with ginger, garlic paste, tomato puree, salt, chili powder, unsalted butter, and heavy cream. They were so rich and delicious that we’d make 50 or 60 pounds of them every day to serve 300 guests! I still make them the same way today.”
—HEMANT MATHUR, TULSI (NEW YORK CITY)
LENTILS, BROWN
Flavor: earthy notes of nuts and/or pepper, with a soft texture (when cooked)
Volume: moderate–loud
Techniques: boil, mash, puree, simmer
Timing: Boil until tender, about 20–60 minutes.
Ratio: 1:3 (1 cup lentils to 3 cups water)
Tip: Use when a soft (or even mushy) texture is desired.
avocados
bell peppers
celery seeds
couscous
dals
eggplant
loaves
oil, olive
onions
pâtés
patties
purees
rice
salads
scallions
SOUPS, e.g., winter
South Asian cuisines
soy sauce
stews
stuffed vegetables, e.g., bell peppers, eggplant
tamari
veggie burgers
walnuts
Flavor Affinities
brown lentils + olive oil + onions + scallions + tamari + walnuts
LENTILS, CHICKPEA
“I’ll use chickpea lentils to make chickpea flour, which I use instead of cornstarch to bind ingredients. I use chickpea flour in my Indian vegetable fritters.”
—HEMANT MATHUR, TULSI (NEW YORK CITY)
LENTILS, FRENCH
Volume: quiet–moderate
Techniques: braise, marinate
Timing: Boil until tender, about 20–45 minutes.
Ratio: 1:2½ (1 cup lentils to 2½ cups water or stock)
Tip: Use French green lentils when you want lentils that will hold their shape.
bay leaf
beer
bell peppers, e.g., red, yellow
carrots
cayenne
celery
celery root
chard
cheese, e.g., feta, goat, ricotta salata
chili pepper flakes
cilantro
couscous
croutons, whole-grain
cumin
dals
French cuisine
garlic
gravies
kale
leeks
lemon, e.g., juice
mint
mustard, e.g., Dijon
oil, olive
ONIONS, e.g., red, Spanish, yellow
paprika
parsley
pastas
pepper, black
radishes
rice, long-grain white
rosemary
sage
SALADS, e.g., lentil
sauces
SOUPS, e.g., lentil, minestrone, winter
South Asian cuisines
stuffed vegetables, e.g., bell peppers, eggplant
tarragon
thyme
tomatoes and tomato paste
vinegar, e.g., balsamic, red wine, sherry
wine, e.g., dry red
yogurt
Flavor Affinities
French lentils + carrots + celery + onions
French lentils + cumin + lemon
French lentils + garlic + greens
French lentils + garlic + lemon + mint + olive oil + spinach
French lentils + mustard + vinegar
French lentils + tarragon + thyme
LENTILS, GREEN
Flavor: earthy notes of meat and/or nuts, with a firm texture
Volume: moderate–loud (for lentils)
Techniques: simmer
Timing: Cook green lentils about 20–45 minutes.
Ratio: 1:2½ (1 cup lentils to 2½ cups water)
Tip: These are good in salads, as they keep their firm texture.
baked dishes
bay leaf
beets
bell peppers, red, e.g., roasted
carrots
celery
chard, Swiss
cheese, e.g., feta, goat, ricotta salata
chili pepper flakes
cilantro
coriander
cucumbers
cumin
curries
curry powder
dals
dill
eggs, hard-boiled
garlic
grains
greens
Indian cuisine
leeks
lemon, e.g., juice
Middle Eastern cuisines
mint
mushrooms, shiitake
mustard
nettles
North American cuisines
oil, e.g., olive, sunflower
olives, e.g., kalamata
onions
parsley
pasta
pâtés
pepper, e.g., black
rice, e.g., brown
SALADS, e.g., green, lentil
salt, sea
scallions
sorrel
SOUPS, e.g., lentil
South American cuisines
spinach
stews
stock, vegetable
tarragon
thyme
tomatoes
turmeric
yogurt
zucchini
“I love green lentils, because they have the same flavor as the gungo peas I grew up with in Jamaica. They’re great with [coconut] rice, or in lentil-thyme soup.”
—SHAWAIN WHYTE, CAFÉ BLOSSOM (NEW YORK CITY)
LENTILS, RED
Flavor: slightly sweet, with earthy notes of split peas, and a soft, mushy texture when cooked
Volume: quiet–moderate
Techniques: boil, puree, simmer, stew
Timing: Cook red lentils until tender, about 10–30 minutes.
Ratio: 1:2 (1 cup red lentils to 2 cups water)
Tip: Red lentils cook quickly, even without presoaking.
asafoetida powder
arugula
avocado
basil
bay leaf
beets
bell peppers, e.g., green or red
bread, e.g., pita
broccoli
bulgur
burdock
cardamom
CARROTS
cashews, e.g., raw
cauliflower
cayenne
celery
chard, e.g., feta, Swiss
chickpeas
CHILES, e.g., Indian, jalapeño, serrano, Thai; and chili pepper flakes / chili powder
CILANTRO
cinnamon
coconut milk
coriander
corn
croquettes
cucumbers
CUMIN
CURRY LEAVES, PASTE, or POWDER, and CURRIES
dals
dill
eggplant
fennel seeds
fenugreek seeds
GARLIC
ghee
ginger
greens, e.g., amaranth, mustard
hummus
INDIAN CUISINE
Italian cuisine
kibbe
kombu
Lebanese cuisine
leeks
LEMON, e.g., juice, zest
lettuce, e.g., romaine
lime, e.g., juice
loaves
mango
marjoram
milk, coconut
mint
miso
mushrooms
MUSTARD, e.g., Dijon, mustard powder, and mustard seeds
OIL, canola, OLIVE, sesame
olives, e.g., black
ONIONS, e.g., red, white, yellow
orange
oregano
paprika, e.g., sweet
PARSLEY
pasta, e.g., fettuccine, orecchiette
pâtés, vegetarian, e.g., lentil, nut
patties
pepper, black
pilafs
pistachios
pomegranates and pomegranate molasses
potatoes, e.g., red, sweet, white
purees
RICE, e.g., basmati, black, brown
rosemary
salads
salt, sea
sauces, e.g., “Bolognese”
scallions
seeds, sunflower
shallots
SOUPS, e.g., harira, lentil, Mulligatawny, pureed, winter
spinach
spreads
squash, winter, e.g., butternut
stews
STOCK, vegetable
sweet potatoes
tamarind
thyme
TOMATOES and TOMATO PASTE
turmeric
veggie burgers
vinegar, e.g., cider, umeboshi, wine
wheat berries
wine, e.g., white
yogurt
Flavor Affinities
red lentils + avocado + cilantro + lemon
red lentils + brown rice + scallions
red lentils + carrots + celery + garlic + parsley + pasta + tomatoes
red lentils + carrots + leeks
red lentils + cilantro + curry powder + yogurt
red lentils + cinnamon + coriander + cumin
red lentils + coconut + garlic + ginger
red lentils + coriander + cumin
red lentils + garlic + onions
red lentils + lemon + pasta + rosemary
“Red lentils are my favorite lentils. I love their flavor, which is both lentil-y and unique at the same time. And I love how they break down to reach such a creamy texture. I like to cook them Egyptian-style with potatoes, then puree them, seasoning them with cumin, salt, and pepper before finishing them with a squeeze of lemon.”
—PAM BROWN, GARDEN CAFÉ (WOODSTOCK, NY)
“Red lentils are very light. You can combine several different kinds of lentils—such as black, green, yellow, and chickpea lentils—and cook them together for a variety of colors and textures.”
—HEMANT MATHUR, TULSI (NEW YORK CITY)
LENTILS, YELLOW
Flavor: creamy in texture
Volume: quiet–moderate
asafoetida powder
chili powder
cumin
dals
Indian cuisine
oil, e.g., canola
onions
rice, e.g., basmati
salt
turmeric
“Yellow lentils are very light—they are also fast-cooking, with a soft, creamy texture. They can be simply boiled and seasoned with turmeric, chili powder, and salt. Or you can temper asafoetida powder by sautéing it in oil and adding cumin and onion to season the lentils.”
—HEMANT MATHUR, TULSI (NEW YORK CITY)
LETTUCES—IN GENERAL OR MIXED (see also specific LETTUCES, e.g., LETTUCE, BUTTER; LETTUCE, ROMAINE)
Season: spring–autumn
Flavor: slightly sweet/bitter
Volume: quiet–loud (depending on the type)
What it is: generic term for salad greens
Techniques: best served raw
Tips: Nutritionally, opt for butter, romaine, and other green and red lettuces. Beware fat-laden salad dressings. Consider using crisp whole lettuce leaves, in lieu of taco shells, for wrapping around fillings.
Botanical relatives: artichokes, chamomile, chicory, dandelion greens, endive, radicchio, salsify, tarragon
arugula
avocado
carrots
cashews
celery
CHEESE, e.g., blue, feta, Parmesan, pecorino
citrus, e.g., juice
cucumbers
eggs
fennel
garlic
ginger
greens, e.g., baby, other, salad
jícama
leeks
lemon, e.g., juice
lettuce wraps, e.g., around vegetables, firm tofu, etc.
mint
mushrooms, e.g., shiitake
mustard
OIL, e.g., hazelnut, nut, olive, peanut, walnut
olives, Greek
onions, e.g., spring
pears
peas
pepper, black
pine nuts
pomegranate seeds
radishes
rice
SALAD DRESSINGS, e.g., vinaigrettes
SALADS
salt
scallions
shallots
soups, e.g., lettuce, pea
tofu
tomatoes
vinaigrettes
vinegar, e.g., balsamic, cider, red wine
walnuts
“Not all salad is lettuce, but all lettuce is salad—so don’t cook it.”
—SIGN AT THE UNION SQUARE GREENMARKET IN NEW YORK CITY
LETTUCE, BIBB (aka LETTUCE, BUTTER; see LETTUCE, BUTTER)
LETTUCE, BOSTON (aka LETTUCE, BUTTER; see LETTUCE, BUTTER)
LETTUCE, BUTTER (aka BIBB or BOSTON LETTUCE)
Flavor: sweet, with notes of butter, and a tender, slightly crunchy texture
Volume: quiet
Nutritional profile: 61% carbs / 25% protein / 14% fats
Protein: 1 gram
Techniques: braise, grill, raw, sauté
almonds
apples, e.g., green
avocado
basil
beans, e.g., black
bell peppers, e.g., red, roasted
bulgur, e.g., fine-grain
buttermilk
carrots
cauliflower
cayenne
celery
celery root
chayote
cheese, e.g., asiago, blue, feta, goat, Gorgonzola, Parmesan
chervil
chickpeas
chiles, e.g., red; chili paste and chili pepper flakes
chives
cilantro
cranberries, e.g., dried
crème fraîche
cucumbers
cumin
dill
eggs, soft-cooked
fennel
frisée
garlic
ginger
grapefruit
hazelnuts
herbs, delicate, e.g., chervil, chives, parsley, tarragon
honey
jícama
LEMON, e.g., juice, zest
lettuce wraps, e.g., around firm tofu, vegetables, etc.
lovage
mint
miso, e.g., light
mushrooms
mustard, e.g., Dijon
OIL, e.g., OLIVE, sesame
olives, e.g., black
onions, e.g., green, red
oranges and blood oranges
parsley
parsnips
pecans
pepper, black
persimmons
pistachios
pomegranate seeds
quinoa
radicchio
radishes
SALADS, e.g., green, tomato
sandwiches
scallions
seeds, e.g., pumpkin, sesame
shallots
squash, e.g., butternut
sugar snap peas
tangerines
tarragon
thyme
tofu, e.g., extra-firm
tomatoes and sun-dried tomatoes
vinaigrette, e.g., shallot
VINEGAR, e.g., balsamic, champagne, cider, red wine, sherry, white wine
walnuts
wraps, lettuce
yogurt
Flavor Affinities
butter lettuce + almonds + jícama + orange
butter lettuce + avocado + grapefruit + pecans + radicchio
butter lettuce + chiles + orange + pecans
butter lettuce + fennel + grapefruit
butter lettuce + figs + goat cheese + tarragon
butter lettuce + Gorgonzola cheese + hazelnuts + lemon + olives
LETTUCE, LAMB’S (aka CORN SALAD or MÂCHE)
Season: spring–summer
Flavor: sweet, with buttery, floral, fruity, and/or nutty notes, and a soft texture
Volume: very quiet–quiet
Techniques: raw, steam
almonds
apples, e.g., green
artichokes
arugula
basil
BEETS, e.g., roasted
celery
cheese, e.g., goat, Parmesan, ricotta salata
chervil
chives
citrus
eggs, e.g., poached
endive
fennel and fennel seeds
frisée
garlic
greens, other salad, e.g., mesclun
jícama
lemon, e.g., juice, zest
lettuce, Bibb
mint
mustard
oils, e.g., nut, olive, peanut, walnut
olives
orange, e.g., juice, zest
pears
pepper
radicchio
radishes
SALADS
salt
sandwiches
shallots
tarragon
tomatoes
vinaigrette
vinegar, e.g., balsamic, champagne, Pedro Ximénez sherry, sherry, wine
walnuts
yogurt
LETTUCE, ROMAINE
Season: spring–autumn
Flavor: bitter/slightly sweet, with a crisp, crunchy texture
Volume: quiet
Nutritional profile: 67% carbs / 18% protein / 15% fats
Calories: 10 per 1-cup serving (raw, shredded)
Protein: 1 gram
Techniques: braise, grill, raw, sauté
Tips: To add a note of the sea in Caesar salads, try nori strips, or for a pungent salty note, try capers.
almonds, e.g., sliced
apples
AVOCADO
basil
beans, black
beets
bell peppers, e.g., green, red
bread, e.g., croutons
buttermilk
capers
carrots
cayenne
celery
CHEESE, e.g., blue, feta, Gorgonzola, Monterey Jack, mozzarella, PARMESAN, queso fresco, Stilton
“cheese,” nut, e.g., pinenut, pumpkin seed–macadamia “Parmesan”
chervil
chickpeas
chiles, e.g., jalapeño, serrano
chives
cilantro
corn, corn chips, and corn tortillas
croutons, e.g., whole-grain
CUCUMBERS
dill
eggs, e.g., boiled, hard-boiled, yolks
frisée
GARLIC
ginger
grapefruit
jícama
leeks
LEMON, e.g., juice, zest
lime, e.g., juice, zest
lovage
mangoes
mayonnaise, e.g., vegan
miso, e.g., barley, white
mushrooms, e.g., shiitake
MUSTARD, e.g., creamy Dijon, powdered
nori
OIL, e.g., canola, OLIVE, sesame, vegetable
olives, e.g., kalamata, niçoise
ONIONS, e.g., green, red
oranges
parsley
pears
pecans
pepper, e.g., black, white
pistachios
pomegranates
potatoes, esp. new
raisins
salad dressings, e.g., Caesar, vinaigrette, yogurt
SALADS, e.g., CAESAR, chopped, Greek, green
salt, e.g., kosher, sea
sandwiches
scallions
seeds, e.g., pumpkin, sesame, sunflower
shallots
shiso
soy sauce
sprouts
tahini
tamari
tarragon
tempeh
thyme
tofu, e.g., silken, smoked, soft
TOMATOES and sun-dried tomatoes
umeboshi paste
VINEGAR, e.g., balsamic, champagne, cider, red wine, rice wine, sherry, tarragon, white balsamic
walnuts
watercress
Worcestershire sauce, vegetarian
yogurt
Flavor Affinities
romaine + almonds + avocado + carrots + smoked tofu + tomatoes
romaine + apples + celery + lime + raisins + walnuts
romaine + avocado + lime
romaine + avocado + pumpkin seeds
romaine + blue cheese + pears + walnuts
romaine + carrots + cucumbers + dill + feta cheese
romaine + chickpeas + cucumbers + feta cheese + olives + red onions + tomatoes
romaine + dill + garlic + lemon + scallions
romaine + dill + olive oil + red wine vinegar + scallions
romaine + Dijon mustard + lemon + olive oil + scallions
romaine + feta cheese + tomatoes
romaine + garlic + lemon
romaine + Gorgonzola cheese + walnuts
romaine + lemon + Parmesan cheese
romaine + pears + sherry vinegar + walnuts
“Our popular ‘raw taco’ substitutes a leaf of romaine for a taco shell, and is filled with sprouted and pureed walnuts that have been seasoned with jalapeño, cilantro, bell peppers, and cayenne and served with guacamole, cashew ‘Parmesan’ cheese, and fresh scallions.”
—AMI BEACH, G-ZEN (BRANFORD, CT)
LIMES (e.g., JUICE, ZEST)
Flavor: bitter/sour/sweet, and a very juicy texture
Volume: moderate
Nutritional profile: 86% carbs / 8% protein / 6% fat
Calories: 20 per lime
Botanical relatives: grapefruit, kumquat, lemon, orange
Tip: Grind dried limes to make a powder that can be sprinkled on dishes like a spice.
almonds
apples
apricots
arugula
AVOCADOS
baked goods, e.g., pies, tarts
bananas
basil
bell peppers
berries, e.g., blackberries,
strawberries
beverages, e.g., limeade, margaritas, mojitos
broccoli
caramel
carrots
cheese, e.g., cotija
CHILES, e.g., chipotle, jalapeño, serrano; and chili powder
CILANTRO
COCONUT and COCONUT MILK
coriander
corn
cucumbers
cumin
drinks, e.g., margaritas
fruits, esp. tropical
garlic
ginger
graham crackers
grapes
guacamole
guavas
hoisin
honey
Indian cuisine
jícama
lemon
lemongrass
lettuces, e.g., romaine
lychees
mangoes
marinades
mayonnaise
melon, e.g., honeydew
Mexican cuisine
mint
mushrooms
mustard powder
noodles, e.g., Asian, rice
nuts, e.g., macadamia
oil, e.g., grapeseed, olive, sunflower seed
onions
orange
Pacific Rim cuisines
papayas
peanuts
pears
pies
pomegranates
puddings, e.g., rice
quinoa
raspberries
rice
rosemary
rum
salad dressings
salads, e.g., fruit
salsas
sauces, e.g., ponzu
scallions
sesame, e.g., oil
shallots
soups, e.g., noodle, Thai
Southeast Asian cuisines
soy sauce
squash, butternut
sugar, e.g., brown
tapioca
tarragon
tarts
tequila
Thai cuisine
tofu
tomatillos
tomatoes
Vietnamese cuisine
vinegar, e.g., champagne, rice, sherry
watermelon
yogurt
LIQUID SMOKE
Flavor: notes of meat and/or smoke
Volume: moderate–loud
What it is: condensed smoke in water—not an artificial ingredient; comes in various flavors, e.g., apple, hickory, mesquite, pecan
baked beans
beans, e.g., black, navy, red
cabbage
casseroles
chili, vegetarian
dips
eggs
gravies
greens, e.g., collard, mustard
mushrooms
oil, olive
potatoes
sauces, e.g., barbecue
seitan
soups, e.g., bean, split pea
soy sauce
stews
stock, vegetable
tempeh, e.g., tempeh bacon or
sausage
tofu
veggie burgers
Flavor Affinities
liquid smoke + olive oil + soy sauce + vegetable stock
LOTUS ROOT
Season: summer–winter
Flavor: slightly sweet, with earthy notes of artichoke, jícama, or water chestnut, and a crunchy texture (similar to water chestnuts)
Volume: quiet
Nutritional profile: 89% carbs / 10% protein / 1% fat
Protein: 2 grams
Techniques: bake, boil, candy, fry, grate, pickle, raw, roast, simmer, steam, stew, stir-fry
Botanical relative: water lilies
avocado
bean sprouts
beans, e.g., long
bell peppers
broccoli
cherries
chiles, e.g., jalapeño, and chili pepper flakes
Chinese cuisine
chips
cilantro
citrus
cloves
compotes, e.g., fruit
cucumbers
curries
fennel seeds
garlic
ginger
Indian cuisine
Japanese cuisine
leeks
LEMON, e.g., juice
lemongrass
lettuce, e.g., butter
lime, e.g., juice
lychees
macrobiotic cuisine
mangoes
miso
mushrooms, esp. Asian
noodles, Asian, e.g., rice
oil, e.g., olive, vegetable
okra
onions, e.g., spring
orange
pickles
pumpkin
radishes
rice, e.g., sweet
rice, fried
saffron
salads
salt, sea
sesame oil
snow peas
SOUPS, e.g., Asian
Southeast Asian cuisine
soy sauce
stews
STIR-FRIES
stock, vegetable
sugar
sugar snap peas
sunchokes
tamari
tempura
tofu
turmeric
vegetables, root
vinegar, e.g., rice, white wine
water chestnuts
watercress
wine, rice
Flavor Affinities
lotus root + ginger + lemon
lotus root + lemongrass + lime
LOVAGE
Season: spring–autumn
Flavor: sour, with musky notes of anise, basil, celery, lemon, parsley, pine, and/or yeast
Volume: moderate–loud
What it is: herb
Tips: Serve its hollow stem as a straw in a Bloody Mary or in tomato soup. Its seeds can be used like celery seeds.
Botanical relative and possible substitute: parsley
apples
baked goods, e.g., breads, pastries
beans, e.g., dried, green
bell peppers
British cuisine
bruschetta
butter
caraway seeds
carrots
casseroles
celery
chard
cheese, e.g., cream, Parmesan
chervil
chiles
chives
corn
cucumbers
dill
eggs, e.g., frittatas, hard-boiled
fennel
French cuisine
garlic and garlic scapes
greens
Italian cuisine
leeks
lemon, e.g., juice
lettuce
marjoram
mint
mushrooms
mustard
nettles, stinging
oil, olive
onions, e.g., sweet
oregano
parsley
pesto
pine nuts
POTATOES, e.g., mashed
radishes
rice
SALADS, e.g., carrot, egg, green
sandwiches, e.g., tea
sauces, e.g., tomato
sorrel
SOUPS, e.g., lentil, tomato
spinach
stews
stock, vegetable
stuffings
sugar snap peas
“tabbouleh”
tarragon
thyme
tomatoes and tomato juice
turnips
vegetables, esp. root
vinegar
zucchini
LUNCH and DINNER
When you can’t think of what to make for lunch or dinner, start here for ideas:
burritos, e.g., with beans, rice, and vegetables on whole-grain tortillas
casseroles, e.g., chilaquiles (baked tortilla chip casserole)
chili, vegetarian
crepes, vegetable, e.g., asparagus
Crock-Pot dishes
curries, e.g., Indian, Thai
eggs, e.g., frittatas, quiches
enchiladas
fajitas
falafel, e.g., on whole-grain pita, with cucumber, hummus, tomato
farrottos (farro made in the style of risotto), e.g., with vegetables
kebabs, e.g., mushrooms and vegetables
lasagna, e.g., with spinach, other vegetables, [tofu] ricotta, and tomato sauce
lettuce wraps, e.g., around grains, vegetables
mushrooms, e.g., portobello “steaks,” with mashed potatoes and gravy
noodles, e.g., Asian, with sesame sauce and vegetables
pastas, e.g., whole-grain, with creamy (e.g., cashew-based) sauce or tomato sauce, and vegetables
pilafs, e.g., wild rice
pizzas, e.g., whole-grain, with tomato sauce and vegetables (and optional cheese)
polentas, e.g., with mushrooms and/ or vegetables (and optional cheese)
risottos, e.g., with vegetables (and optional cheese)
salads, e.g., bean, “Caesar,” chickpea, fruit, grain, green, pasta, potato, spinach, tofu (e.g., “tuna”), vegetable
sandwiches, e.g., on whole-grain bread, pita, or tortilla; with cheese, nut butter, or tofu and/ or fruits (e.g., apples, bananas) or vegetables (e.g., avocado, bell peppers, onions, tomatoes); or a classic veg “Reuben”
seitan, e.g., with a sauce, a starch (e.g., grains, potatoes), and vegetables
soups, e.g., legume (e.g., bean, lentil, pea), mushroom, or vegetable
spaghetti and “wheatballs,” with tomato sauce
spaghetti squash “pasta,” e.g., with tomato sauce
stews, e.g., grain, legume, vegetable
stir-fries, e.g., with brown rice, tofu, and/or vegetables
stuffed (e.g., with grains) vegetables, e.g., bell peppers, cabbage, eggplant, mushrooms, squash, tomatoes, zucchini
sushi, e.g., nori rolls
tacos, e.g., whole-grain tortillas with beans, rice, salsa, vegetables
tempeh, e.g., with a sauce and vegetables
tofu, e.g., grilled, with a sauce, rice, and vegetables
tostadas
vegetables, e.g., steamed
veggie burgers
wheat berry “risotto,” e.g., with vegetables (and optional cheese)
wraps