Substitutions to Use in Vegetarian Recipes - dummies

Substitutions to Use in Vegetarian Recipes

By Suzanne Havala

Part of Vegetarian Cooking For Dummies Cheat Sheet

Just because you’re cooking vegetarian and leaving meat and meat products out of your menus doesn’t mean you have to get rid of your old recipes. You can use the following lists to adapt nonvegetarian recipes to vegetarian versions.

You may have to experiment a couple of times to find the right substitute for a particular recipe, so have patience!

Look through your recipe files or flag the pages of favorite recipes in your nonvegetarian cookbooks to get started. Mark the changes you’d like to try with a pencil. Erase and make adjustments as needed until you get the recipe to come out just the way you like it. You’ll be surprised to see how easy it can be to create great-tasting vegetarian foods out of traditional nonvegetarian recipes.

Substitutes for One Whole Egg
In baked goods: In burgers, loaves, and casseroles:
1/2 small ripe banana, mashed 2 or 3 tablespoons quick-cooking rolled oats or cooked
1/4 cup applesauce, canned pumpkin or squash, or pureed
2 or 3 tablespoons mashed potatoes, mashed sweet potatoes, or
instant potato flakes
1/4 cup tofu blended with the liquid ingredients in the
2 or 3 tablespoons fine breadcrumbs, cracker meal, or matzo
1 1/2 teaspoons commercial egg replacer, such as Ener-G brand,
mixed with 2 tablespoons water
2 or 3 tablespoons flour — whole-wheat, unbleached white,
or oat
1 heaping tablespoon soy flour or bean flour mixed with 1
tablespoon water
2 or 3 tablespoons arrowroot starch, potato starch, cornstarch,
or Ener-G Egg Replacer mixed with 2 tablespoons water
2 tablespoons cornstarch beaten with 2 tablespoons water 2 or 3 tablespoons tomato paste
1 tablespoon finely ground flaxseeds whipped with 1/4 cup
1/4 cup tofu blended with 1 tablespoon flour
Substitutes for Meat
Textured vegetable protein (TVP) to replace ground meat
Bulgur wheat to replace ground meat
Tofu, tempeh, or seitan
Meatless hotdogs, veggie burger patties, meatless sausages, or
bacon alternatives
Beans — rehydrated, canned, or dried flakes
Substitutes for Dairy
Instead of cow’s milk:
Soy, rice, oat, or potato milk or a soy/rice milk blend
Pureed potato with vegetable broth or pureed soft tofu in cream
Instead of dairy cheese:
Soy- or nut-based cheese alternatives
Tofu mashed with a few teaspoons of lemon juice to replace
ricotta cheese or cottage cheese in recipes for lasagne and stuffed

You can use soy yogurt (plain or flavored) instead of dairy yogurt and sour cream, and soy margarine or vegetable oil instead of butter.