Tonight's edition of What's For Dinner? is another presentation in response to a request from a Kossack. This one is interested in going vegetarian but needs quick meals that are reasonably kid-friendly. She also has specific food likes and dislikes that I've tried to work around. Please keep these facts in mind as you read, and understand that your definitions and needs may vary. Please note, too, that I called the diary "A Guide to Going Vegetarian," not "The Guide."
Let's start with the ground rules within which I am working tonight.
Update is here.
For the purpose of this diary, "vegetarian" is defined as one who:
- does not eat meat (beef, pork, chicken, lamb)
- but does eat dairy products, cheese, and eggs
- and may eat fish or shellfish.
Yes, there are other definitions of vegetarian, ranging from strict "no animal products of any kind" to "no fish or meat allowed although dairy and eggs are okay." I'd rather not argue which is correct; let's just agree that for tonight, this is the definition we will work with. I will also request that we don't argue over which particular flavor of vegetarian is "real" or "true" or "best." People have different reasons for following the path they choose, and their reasons may not coincide with yours.
The easiest way to start going vegetarian is to investigate various meat subsitutes and simply use one of those instead of chicken or beef in familiar recipes. In addition to tofu and grain-based products such as Gardenburgers, there are several major contenders:
- Seitan: A very meat-like, hearty-textured product made from wheat gluten and flavored to resemble chicken or beef (the "beef" flavor is usually labeled "traditional style.") Comes packed in broth in a small tub and can be found in the refrigerated case of the health food store, usually near the tofu. Works well in stews and other dishes with chunky vegetables and relatively thick sauces; not so good in thin, brothy soups. Not suitable for people with wheat allergies.
- Textured Vegetable Protein: A low-fat, low-sodium, high-protein, dehydrated product made from defatted soybean flour. When rehydrated, use in place of ground beef in chili, tacos, or spaghetti sauces. Since it has little flavor of its own and doesn't hold together without a binder, it doesn't work as well for meat loaf or meatballs.
- Quorn: A high-protein meat substitute made from an edible fungus. Quorn can be manufactured to closely resemble chicken, beef, or even hot dogs -- Quorn "chicken nuggets" even fooled my carnivorous son. It is in my opinion the most successful meat mimic, but beware -- about 25% of people, especially those with preexisting allergies to mold or fungus, have adverse reactions to eating it.
- Tempeh: A firm-textured product made from fermented whole soybeans. I have never used it and can't vouch for its taste or texture.
Since my husband and son still eat meat, I don't use any of these substitutes in my cooking. I make my own meals based on vegetables; the occasional dish that requires meat will use fish or shellfish, and every now and then I'll use free-range chicken as a flavoring agent rather than the centerpiece.
The first problem I had in moving toward vegetarian eating was that frankly, a diet of vegetable dishes left me feeling unsatisfied. Even though I wasn't one of those people who had been used to a Giant Hunk o' Meat every night, eating something like green beans and rice pilaf didn't feel like enough for dinner. I had to rearrange my thinking -- instead of two or three "side dishes" on the plate, I had to come up with "meatless main dish" plus a side dish or two to fool my brain until I adjusted to the new way of eating.
Instead of giving specific recipes here, I'm going to offer some main dish options -- just a blueprint to get you started thinking about how you can create something you and your family will love.
Frittata
A frittata is basically an open-faced omelet: stick-to-your-ribs, familiar peasanty food. Delicious and versatile.
To make four servings:
- 2 tablespoons butter
- 8 eggs
- 3 tablespoons milk
- 1/4 cup grated Parmesan cheese
- a variety of chopped vegetables such as cooked potatoes, beans, broccoli, asparagus, or peas; fresh tomatoes, green onions sliced thin, mushrooms; frozen spinach thawed and water squeezed out.
- salt and pepper to taste
- Preheat oven to 400°.
- Melt the butter in an ovenproof skillet (cast iron works really well) over medium-high heat. Swirl the butter around to coat the entire skillet, including sides. Stir together the remaining ingredients and pour into skillet. Cook without stirring until the eggs begin to set around the edges (about 1 - 2 minutes).
- Transfer the skillet with contents to the oven and bake at 400° until the frittata is puffed and the center is set, about 15 minutes.
- Remove from oven, slide onto plate, and cut into four wedges to serve.
Pizzas
We have a great Lebanese grocery nearby which makes fresh pitas in both plain and whole wheat. I use a small whole wheat pita, about 7" in diameter, for each person. (If you can find only large ones, cut them in half to make each pita serve two.)
- Preheat oven to 400°.
- Brush each pita with olive oil and spread about two tablespoons of tomato sauce over the top. I like to use the smoked tomato sauce that I made last summer, but the plain stuff that comes in the little can works great. Sprinkle with fresh or dried basil. Top with your favorite veggies -- eggplant, sliced yellow squash, mushrooms, olives, onions, or what have you -- pile 'em high! -- and sprinkle with mozarella cheese.
- Bake at 400° about 12 minutes, or until cheese is melted. Cut into wedges and serve.
Pasta with Sauce and Vegetables
My favorite variation of this is a blue cheese sauce with broccoli, or in the spring, fresh asparagus. If you also eat fish, here's a great sauce that uses tuna and anchovies for a very different, intriguing taste:
Tonnato Sauce for Pasta
- 1 can (6 ounces) solid light tuna packed in oil, drained
- 1 container (6 ounces) plain yogurt
- 1/2 cup flat-leaf parsley, loosely packed
- 4 anchovy fillets, drained
- 1 tablespoon lemon juice
- 1 tablespoon capers or chopped olives
- 1 teaspoon Dijon mustard
- 1/2 teaspoon freshly ground pepper
- Put all the ingredients in a food processor and purée until smooth, about 30 seconds. Taste; adjust seasonings, if necessary. Serve over cooked pasta along with a steamed vegetable.
And here's one favorite recipe that I make at least once a month. It makes six good-size servings; this plus a steamed vegetable or two is satisfying and delicious. I never feel deprived when this is on my plate. The only downside is that you should plan to make this on the weekend; from start to finish, it takes about two hours.
Cheesy Barley Bean Bake
Adapted from a recipe by the National Barley Foods Council
- 2 cups cooked pearl barley, cooking directions below
- 1 can (15 ounces) pinto beans
- 1 can (15 ounces) chickpeas (garbanzo beans)
- 1-1/2 cups grated sharp Cheddar cheese, divided
- 1/2 cup non-fat milk
- 1 egg, beaten
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dry mustard
- 1/2 teaspoon salt
- To cook barley: Place 3 cups water and 1/2 teaspoon salt in medium saucepan. Bring to boil. Add 1 cup pearl barley. Return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 2-1/2 to 3 cups.
- Preheat oven to 350° F. Spray an ovenproof casserole dish with cooking spray. Combine cooked barley with beans, chickpeas, 1 cup grated cheese and remaining ingredients. Spread in prepared baking pan. Top with remaining 1/2 cup grated cheese. Bake 45 to 50 minutes or until cooked through. Let stand 5 to 10 minutes before serving. Makes 6 servings.
When I decided to move toward vegetarian eating, my main stumbling block was flavorful stock. Much of my cooking and almost all my soups are based either on chicken or beef stock, and the vegetable stock recipes I'd tried simply didn't have the depth of flavor I'd come to expect in meat stocks. Not to mention that many of them were based on potatoes or other root vegetables, which resulted in a starchy, almost sweet broth that jangled on my tongue and never worked in anything I needed it for.
After some trial and error and dinking around with published recipes, I finally came up with this one which works well anywhere you need a fairly sturdy, flavorful, yet clear stock.
Robust Basic Vegetable Stock
- 1 tablespoon olive oil
- 1 medium onion, peeled and cut into chunks
- 4 - 6 garlic cloves, lightly smashed and papery peel removed
- 1 large carrot, scrubbed, cut into 1" chunks, chunks cut in half*
- 3 ribs celery, scrubbed and cut in half
- water to cover (about 8 - 10 cups)
- 2 tablespoons tamari sauce
- pinch of dried oregano
- 1/4 cup nutritional yeast
This is a good place to use that honkin' huge carrot that's too big and pithy to cook by itself.
- In a Dutch oven, heat the olive oil over medium-high heat. Add the onion chunks and turn heat to medium-low. Cook the onion, stirring frequently, until it softens and turns golden, about 15 minutes.
- Add the garlic and cook another 2 - 3 minutes. Do not allow the garlic to brown, even a little.
- Add the carrot chunks, celery, water, tamari sauce, and oregano. Stir thoroughly and bring to a boil. Turn the heat down and simmer, uncovered, until the vegetables are very soft (about an hour).
- Remove from heat and allow to cool. Remove and discard the solids.
- Stir in the nutritional yeast with a whisk and taste the stock. Adjust seasoning with salt or pepper if needed.
- Refrigerate or freeze; stock keeps up to 2 months in freezer or about 5 days in refrigerator.
Note: For a lighter-colored and -flavored stock, omit the tamari sauce and nutritional yeast.
Use this stock to make
da Vinci's Chickpea and Pasta Soup
I'm not sure why this is called "da Vinci's" soup, unless it's because it's a work of art!
- 6 cups Robust Vegetable Stock
- 8 ounces wide egg noodles or pappardelle pasta
- 2 cans chickpeas, rinsed and drained
- salt and pepper to taste
- 2 tablespoons finely chopped fresh parsley
- In a large saucepan, heat stock to boiling. Add noodles and cook according to package directions. Do not drain.
- Add chickpeas and parsley and stir well. Taste and correct seasonings. Serve hot with crusty bread.
Serves 4.
If you buy only one cookbook for vegetarian cooking, make it Crescent Dragonwagon's Passionate Vegetarian. This encyclopedia weighs in at 1120 pages and more than 1000 recipes ranging from soup to dessert. CD also includes a wealth of tips and tricks, bold flavor combinations, and recipes suitable for strict vegans as well as various flavors of vegetarian. Highly recommended.
For Mediterranean tastes, I offer two titles: Vegetarian Times Cooks Mediterranean, and From the Tables of Lebanon: Traditional Vegetarian Cuisine. The Vegetarian Times book is larger and has a greater variety of recipes, but I'm personally partial to Lebanese food. The second title contains a number of simple, easy recipes such as a tahini-sauced spaghetti with eggplant that I am itching to try as soon as eggplant season arrives again. I will definitely vouch for the Loobye, Romano-style green beans cooked with tomatoes and garlic. Yum!
These next two books are not completely vegetarian -- both include recipes using meat -- but the veg dishes are good enough that I think them entirely worthy of a place on my bookshelf. Michele Urvater's Monday to Friday Pasta offers a wealth of pasta sauce and vegetable combination ideas, kid friendly and suitable for weeknight cooking. You could cook for a month and not repeat any of her offerings. And for the nights when it has to be quick and easy, check out Mark Bittman's The Minimalist Cooks Dinner. Slightly more than half of the book is vegetarian, and all the dishes can be completed start to finish in 30 - 45 minutes. Bittman has an amazing way of making a complete, filling and satisfying dish from simple ingredients like olive oil, garlic, and cauliflower. It's one of my newest go-to books when it's late in the day, my energy is low, and I can't think of anything in particular I want to have for dinner.
I moved to this semi-vegetarian way of eating just before Christmas, and I'm happy to report that I've lost 12 pounds since then. Over the holidays. Eating cheese and pasta and satisfying soups. This is a way of eating that feels absolutely right to me, and I can stick with it the rest of my life. I feel great!
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UPDATE January 28, 2007: I pride myself on clarity of writing style, but I see from the comments that I was unintentionally confusing in this diary. I tend to write from a personal perspective -- "This is what works for me" -- because I don't believe in saying to other people "You must do this or that in order to (fill in the blank)."
So even though I do not claim to be vegetarian, and I included what I thought were adequate disclaimers that I was writing for another person and was using a certain definition of foods which were acceptable under her restrictions, several people thought that I was advocating my personal "vegetarian" diet that included chicken and felt it necessary to point out that I was wrong.
For the record, I do not. I call myself "semi-vegetarian" because I do eat fish and shellfish and very occasionally chicken. The person for whom I was writing this diary is a vegetarian (although not vegan) and requested some help in planning vegetarian main dishes.
I chose not to argue the issue last night, but I do think it necessary to attempt to clarify my position.
I regret the confusion.