How to make any meal vegetarian and healthy!
Whether you’re new to vegetarian cooking or you’re a seasoned veggie, these vegetarian cooking tips and hacks are real game-changers. If you have not yet checked out my amazing vegetarian and vegan recipes you can find lots here that I am sure you will love.
I’ve covered all sorts of culinary tricks that will save you money, brighten up dull plates and inject new flavours and textures. So if you’re ready to learn some new cooking hacks for vegetarians, keep on reading!
Vegetarian Proteins
When it comes to vegetarian cooking, many people find it difficult to get their protein fix in a way that satisfies their cravings for certain flavours and textures. Fortunately, I have a few vegetarian cooking hacks that will help keep the protein portion of your vegetarian meals exciting and flavoursome.
For vegetarians and vegans, getting enough protein might seem tricky, but it’s definitely doable! With so many plant-based options available, you can easily meet your daily protein needs without relying on meat. Plus, plant proteins often come with added benefits like fibre, vitamins, and minerals. This makes them not only tasty but also super nutritious.
Some plant-based proteins are as powerful as their meat counterparts. That means you can enjoy a variety of delicious foods while staying healthy. Let’s explore some top-notch vegetarian and vegan protein sources to easily make a meal vegetarian!
Legumes
Legumes are like the superheroes of the plant-based world. They’re packed with protein and come in many shapes and sizes. Beans, lentils, and chickpeas are just a few examples. Not only do they provide protein, but they also give you plenty of fibre, which helps keep you feeling full.
Chickpeas, also known as garbanzo beans, are incredibly versatile. You can toss them into salads, roast them for a crunchy snack, or blend them into creamy hummus. Lentils come in different varieties like green, red, and brown, and they’re perfect for soups, stews, or even burgers.
Beans, on the other hand, are a colourful bunch. Black beans, kidney beans, and navy beans each have their unique flavours and textures. They’re great for making hearty chilli, filling burritos, or adding to your favourite soups.
Nuts and Seeds
Seeds and nuts may be small, but they’re mighty when it comes to protein. Almonds, walnuts, and peanuts are just a few examples of these tasty treasures. Not only are they protein-packed, but they also provide healthy fats which are good for your heart.
Almonds are a popular choice, and for good reason. They’re delicious on their own, sprinkled over salads, or blended into creamy almond butter. Walnuts are rich in omega-3 fatty acids, making them a fantastic addition to your diet. You can toss them into your morning porridge or enjoy them as a snack.
Peanuts, technically legumes, are a classic favourite. Peanut butter is a staple in many households, and it’s a great way to add a protein boost to your meals or snacks. Spread it on wholegrain bread, blend it into smoothies, or enjoy a spoonful straight from the jar.
Grains
Grains aren’t just for carbs; they can be great sources of protein too! Quinoa, often called a “supergrain,” is packed with protein and contains all the essential amino acids your body needs.
Quinoa is incredibly versatile and can be used in salads, stir-fries, or even as a base for a breakfast bowl. Plus, it’s gluten-free, making it suitable for those with dietary restrictions.
Other grains like amaranth, bulgur, and farro also offer a protein boost. Amaranth is a tiny grain with a nutty flavour that’s great for porridge or baked goods. Bulgur is a Middle Eastern staple often used in tabbouleh salads, while farro adds a chewy texture to soups and stews. These grains are not only filling but also incredibly nutritious.
Dairy-Free Milks
If you’re looking for dairy-free options, there’s a whole world of plant-based milk and yoghurt waiting for you. Soy milk, almond milk, and oat milk are just a few examples of dairy alternatives that provide protein.
Soy milk is one of the highest protein plant-based milks available. It’s perfect for adding to your morning coffee, pouring over cereal, or using in baking recipes. Almond milk is a creamy alternative with a slightly nutty flavour, great for smoothies or enjoying on its own.
Plant-based yoghurt made from soy or coconut is another excellent source of protein. It’s a delicious and creamy snack that can be topped with fruits, nuts, or granola for added goodness.
Tofu and Tempeh
Tofu and tempeh can take on any flavour you choose. Made from soybeans, these plant-based proteins are not only rich in protein but also incredibly versatile.
Tofu comes in different textures, from soft silken tofu to firm blocks. It can be scrambled like eggs, grilled for sandwiches, or blended into smoothies for added creaminess. Tempeh, on the other hand, is made from fermented soybeans and has a nutty flavour. It’s perfect for stir-fries, sandwiches, or marinating for a savoury dish.
Both tofu and tempeh are excellent sources of plant-based protein, and they absorb flavours beautifully. They are great to make a meal vegetarian and substitute for chicken in a recipe.
Seitan The Wheat Protein
Seitan, also known as wheat meat or wheat gluten, is a protein-rich food made from wheat protein. It’s got a chewy texture that makes it a favourite among those looking for a meat-like experience. If you’re after a protein-packed option that’s versatile and satisfying, seitan is worth exploring.
Seitan’s ability to mimic the texture of meat makes it a popular choice for plant-based burgers, sausages, and stir-fries. It’s like a blank canvas that can be flavoured and cooked in countless ways. From BBQ skewers to savoury stews it has many uses.
One thing to note, though, is that seitan isn’t suitable for those with gluten sensitivities or celiac disease. But for others, it’s a fantastic option to explore.
Spirulina The Superfood
Spirulina is a nutrient-dense algae that’s packed with protein. It’s often sold in powder or tablet form and is known for its vibrant green colour.
While spirulina might not be the star of your main course, it can be a great addition to smoothies, juices, and even salad dressings. It boosts your protein intake and provides a dose of vitamins and minerals.
Adding a teaspoon of spirulina to your morning smoothie can give you an energising start to the day. Its earthy flavour pairs well with fruit and greens, creating a nutritious and delicious concoction that’s both refreshing and satisfying.
Edamame
Edamame, or young soybeans, are a delicious and protein-packed snack that’s perfect for munching on the go. They’re often served steamed and lightly salted, making them a tasty and nutritious treat.
In addition to being a fantastic snack, edamame can be added to salads, stir-fries, or grain bowls for a protein boost. Their vibrant green colour and slightly sweet flavour make them fit well in any dish.
Edamame is rich in protein, fibre, and essential nutrients, they’re easy to prepare and enjoy whenever hunger strikes.
Nutritional Yeast
Nutritional yeast might not sound glamorous, but it’s like a hidden gem in the world of plant-based proteins. It’s a deactivated yeast that’s often sprinkled on foods to add a cheesy and savoury flavour.
Nutritional yeast is a versatile ingredient that can be used to make vegan cheese sauces, season popcorn, or sprinkle over pasta dishes. It’s like a flavour enhancer that adds a delicious umami kick to your meals.
In addition to its savoury flavour, nutritional yeast is a good source of protein and B vitamins, especially B12. It’s a great way to add a cheesy touch to your dishes while boosting your protein intake.
How to use Tofu
Tofu can be bland, so it’s always best to season it and pair it with big, bold flavours. Fortunately, it’s also incredibly versatile and can be marinated, fried and even turned into noodles.
When you marinate tofu, don’t use oil. Tofu is full of water and using oil in your marinades will just result in a big slick of oil and less flavour being absorbed by the tofu. Use extra stock, soy sauce, vinegar or lemon juice instead. Try this recipe.
Pan-frying tofu can cause tofu to stick together, so coating the piece in cornflour or semolina helps prevent it from sticking to the pan and to the other pieces. It also makes the tofu lovely and crispy.
Freezing tofu makes it chewier, firmer and spongier.
Using Lentils, Beans and Pulses
Packing your food full of lentils, beans and pulses is one of the best vegetarian cooking hacks around.
Use lentils to bulk out or replace the ‘mince’ in dishes such as chilli con Carne and spaghetti bolognese. You can also use mixed beans to bulk out dishes.
Packing your food full of beans is a great way to add extra flavour, protein and texture. You can make food go a lot further by simply adding some mixed beans.
Grated carrot is another healthy way to bulk out meals and make your sauces go further. Use when making pasta sauces and chillies.
Try this red lentil soup for an easy way to use lentils.
Making recipes with Quorn
It is really easy to adapt recipes to use Quorn, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken or mince.
Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.
Using fruit and vegetables well in a vegetarian diet
Invest in a spiralizer to turn courgettes into noodles. You can turn all sorts of other veggies into noodles too, such as carrots, squashes and sweet potatoes. You can even make the perfect curly fries using potatoes, some oil and your favourite spices.
Cauliflower is the king of all vegetables when it comes to vegetarian cooking hacks. It can be used to replace all sorts of foods to create low-carb meals (such as cauliflower rice) and even marinated to make Cauliflower steaks.
If you’re missing the texture of meat, pierce an aubergine and roast it over the flame of a gas hob, then seal in a bag or box to steam. After a while, you’ll be able to shred the aubergine with a fork. It makes a great meat substitute for many meals.
Jackfruit can be bought tinned or fresh and is perfect for meals that use pulled meat, such as vegetarian pulled pork.
Bananas can be mashed up and frozen to produce healthy, delicious ice cream. Never let a bruised banana go in the bin ever again!
Peel potatoes easily by scoring around the centre and then boiling them whole for 15 minutes. Remove with tongs and plunge into cold water – iced water is best. The skins will come right off, no more wasted time peeling spuds!
Seasoning and herbs in vegetarian cooking
Growing your own herbs using a kitchen windowsill herb garden is a great way to get an endless supply of fresh herbs for your vegetarian meals.
Quick and easy sauces, such as hummus, pack huge flavours and can be used to bring a little extra something to your vegetarian meals.
Garlic can be tricky to peel, so instead of fiddling around with individual cloves, put it in a jar and shake. The skins will come off and the cloves will be ready to cook with.
Store Cupboard vegetarian essentials
Get a ready-filled spice rack and experiment with flavours. Simple meals can become so much more with a sprinkle or two of the right spices.
Get yourself some speciality oil dispensers and start to explore the rich, varied flavours of different cooking oils. Sesame, chilli and coconut oils are all popular, flavourful oils perfect for cooking and garnishing. You can also infuse your own oils.
If you are looking for an alternative to Worcestershire sauce then I highly recommend Hendersons relish! Lots of tips to use it here.
General Vegetarian Cooking Tips
You can buy lentils in cans, or buy dried split lentils – buying split lentils is cheaper and you can just throw them in while your sauces cook. They take about 20 minutes to go soft so are a great quick way to make a meal vegetarian.
It works out cheaper to buy dried beans, however, these need soaking for quite some time. Instead of waiting, boil them in a pan for an hour and they’ll be ready to use. This is a great vegetarian cooking hack when you’ve forgotten to soak them overnight. If you have a pressure cooker they can also be done quickly in there!
More tips with veggies!
Some vegetables can be regrown when you’ve finished with them. Spring onion ends (with the root) can be placed in water and within a few days, you’ll have a whole new spring onion to use.
No steamer? No problem. Pour a few cm of water into the bottom of a large pan, create a base from tin foil that exceeds the level of water and place a heatproof plate on top. Place your veggies on the plate and pop the lid on for perfectly steamed vegetables.
Give gherkin brine a new life by boiling and then pouring over green beans, cucumber, radish or onions to create a whole new jar of pickles.
