Meat-free dishes can be just as hearty and filling as those made with meat.
Some recipes that have meat as a main or secondary ingredient can be modified to include no meat in the final dish. Methods for replacing meat in recipes can range from as simple as removing the meat altogether, or finding replacement ingredients to make up for the lost texture and bulk of the meat. For some meat substitutions, you may need to experiment with different options to find the consistency and flavor you are seeking. Add this to my Recipe Box.
Instructions
1. Remove all meat from a recipe. This simple alteration will work best for dishes that have plenty of other ingredients to impart flavor. For example, chili made with both beans and meat can be transformed into a meat-free version by leaving out the meat. Other recipes that will work with a simple omission of meat include vegetable soup, pizza or grilled vegetable-and-steak salad.
2. Replace the meat in equal portions with tofu, which is made from soy. If you're making beef stir-fry, for example, substitute sliced tofu in place of beef strips and follow the recipe according to the directions. The cooking time for tofu is less than that for beef, as the tofu does not need to be cooked through, but only seasoned and heated.
3. Add chopped mushrooms, such as shitake, cremini or button, in place of meat in recipes calling for ground beef. Use 1 cup of chopped or coarsely diced mushrooms to replace every 1 cup of ground beef. Saute and season the mushrooms as you would the beef. Learn the distinct flavors of different mushrooms so that you can pair flavors with dishes. For example, shitake mushrooms have a meaty texture and earthy flavor, while button mushrooms are less flavorful and creamier in texture.
4. Use extra vegetables in recipes when you remove the meat. Change the consistency of a meat-free vegetable soup or stew by adding extra vegetables to bulk up the dish. If a stew turns out too thin when the meat is removed, stir in 1 tsp. of corn starch at a time until the stew reaches the proper thickness.
5. Add cooked lentils, beans or other legumes to dishes to add extra fiber, protein and richness. Use cooked brown lentils for soups, black beans for rice-based dishes, lima beans for casserole dishes with multiple ingredients, edamame for salads and kidney beans for chilis and stews.
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