So, You Want to Become a Vegetarian
By Marci Lutsky
I hear from people all the time who want to eat less meat or eliminate meat all together but don’t know where to start. Several years ago, my husband decided to cut out meat. He wanted to try it out and fast forward five years, he still does not eat meat. Was it a hard transition? Not really. When people ask for advice on becoming a vegetarian I always suggest that they try incorporating certain ingredients into their diet to take the place of meat.
Beans are one of my favorite ingredients for getting protein into my diet. If dried beans are intimidating, start with canned beans. Just make sure to rinse them thoroughly. Beans are a great source of protein and go well in salads, soups and quesadillas. My kids love black beans while I favor garbanzo and cannellini. Experiment with different ones and you will be sure to find a bean you like. Beans, especially dried beans, are very inexpensive and can go a long way.
While lentils are beans, I feel that they deserve their own mention. I could make anything out of lentils (and do!). Replace the ground beef in your favorite taco recipe with cooked lentils and your family will love it. Are you a big fan of sloppy joe’s? Give lentils a try instead. Add them to your favorite chili recipe in place of ground meat. They are so versatile!
Tofu and tempeh, both made from soybeans, are tasty meat substitutes. If you have ever stood in front of the tofu section staring at the different varieties, here are the basics. Extra-firm and firm tofu works really well for baking or sautéing. Extra-firm is my go-to tofu for stir-fry. It is best to drain the excess liquid from firm tofu by wrapping it in a paper towel and letting it sit with a heavy object on top for about 10 minutes (like a cookbook). If I want something to take the place of ricotta when I’m cooking for vegan friends, I always go with silken. It is also a great addition to smoothies. Tempeh has recently become a favorite because it holds it shape really well. I experimented with apricot glazed tempeh meatballs last month and they quickly became a family favorite. These are going on my Thanksgiving menu.
I love using mushrooms as vegetable meat substitute. Missing cheesesteaks? Make a mushroom cheesesteak! Use all of the same seasonings but just swap out the meat for mushrooms. Mushrooms have a very earthy taste and can be filling. Cauliflower is another vegetable that is very versatile as a meat substitute. Make buffalo cauliflower bites and you won’t even miss the chicken wings.
If you are used to a meat and potatoes diet, there are many ways to still feel like you are eating meat, without actually doing it. Love meatballs? Try broccoli meatballs or eggplant meatballs. Can’t live without a juicy burger? Try a beet burger or bean burger.
Being a vegetarian doesn’t mean missing out. It’s just a healthier and kinder way of eating. Enjoy this recipe for Apricot Glazed Tempeh Meatballs but also be sure to check out my blog for other vegetarian main dish options. What are some of your favorite ingredients to cook with in place of meat? I would love to hear from you!
Apricot Glazed Tempeh Meatballs
Ingredients
olive oil
1 garlic clove, minced
1 small yellow onion, diced
2 8 oz packages tempeh
1 teaspoon chili powder
1 teaspoon ground ginger
1 teaspoon salt, divided
1/2 teaspoon pepper
1 egg, lightly beaten
2 cups apricot preserves
1 cup barbecue sauce
juice of half a lime
1/2 teaspoon garlic powder
Instructions
Preheat oven to 350. Heat oil in skillet over medium heat. Sauté garlic and onion until softened, about five minutes. Remove from heat.
Break up tempeh and add to food processor. Pulse a few times to break down into smaller pieces. To food processor add onion & garlic mixture, egg, chili powder, ground ginger, 1/2 teaspoon salt and pepper. Pulse to combine. Should feel sticky.
In a small saucepan add apricot preserves, barbecue sauce, lime juice, 1/2 teaspoon salt and garlic powder. Heat over low heat for a few minutes, until combined. Set aside.
Heat oil in skillet over medium heat. Form tempeh mixture into balls using your hands. Add to skillet. Cook for about 5 minutes, trying to brown on a couple of sides.
Add meatballs to baking dish coated in cooking spray. Pour half of apricot mixture on top of meatballs. Cook for 15 minutes. Pour remaining sauce on top after meatballs come out of oven and enjoy!
Marci Lutsky is a food blogger at Vegging at the Shore, www.veggingattheshore.com and can be reached at veggingattheshore@gmail.com.
