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The next time you’re missing an ingredient in a recipe, don’t panic. Many recipes are flexible and will still come out delicious when you improvise. Plus, many non-vegetarian recipes can be tweaked to create a new veg version.
MAKE IT MEATLESS
Meat: Beans, cheese, seitan (wheat meat), tempeh (cultured soybeans), textured vegetable protein (TVP), tofu
Meat/seafood stocks:Vegetable stock, water in which beans, pasta, or vegetables have been cooked, vegetable bouillon cubes, miso (fermented soybean paste) diluted with water
Seasoned or smoked meats: Flavored soy meat substitutes, crumbled tofu seasoned with fennel, parsley, and garlic, canned chipotle chiles, roasted vegetables, toasted nuts, smoked tofu, smoked cheeses
Gelatin: Agar-agar (powder or flakes), arrowroot (powder), guar gum (made from seeds), xanthan gum (made from corn), kudzu powder
MAKE IT VEGAN
Buttermilk: Clabbered soymilk (1 cup soymilk mixed with 2 tsp. lemon juice or white vinegar)
Cheese: Soy- and nut-_base_d cheeses
Cheese or ricotta cheese: Crumbled tofu
Eggs: Ener-G Egg Replacer, 1 mashed banana or 1/4 cup applesauce per egg (best for baked goods); 1 Tbs. agar flakes whisked into 1 Tbs. water and chilled for 5 minutes (for an egg white substitute), 1 Tbs. ground flaxseeds simmered in 3 Tbs. boiling water for 2 minutes
Mayonnaise: Soy-_base_d mayonnaise
Milk: Nut milk, rice milk, soymilk
MAKE IT LOW-FAT
Creamy soups and sauces: Nonfat strained yogurt, soymilk, puréed roasted vegetables, cooking rice in soup then puréeing it
Oil in baked goods: Applesauce, puréed bananas, puréed cooked prunes
Oil for sautéing: Vegetable stock, wine, vinegar
Salad dressing: Vinegar or citrus juice thickened with puréed roasted red peppers, carrots, onions, or garlic
Sour cream: Strained nonfat yogurt
White sauce: Puréed white beans
MAKE IT ALLERGEN-FREE
Butter: Clarified butter (milk solids have been removed), olive oil, sesame oil
Chocolate: Carob
Cows’ milk: Goats’ milk, soymilk, rice milk, nut milk
Cows’ milk cheese: Goat cheese, sheep cheese, soy cheese, nut cheese
Eggs: Ener-G Egg Replacer, 1 mashed banana or 1/4 cup applesauce per egg (best for baked goods); 1 Tbs. agar flakes whisked into 1 Tbs. water and chilled for 5 minutes (for an egg white substitute), 1 Tbs. ground flaxseeds simmered in 3 Tbs. boiling water for 2 minutes
Peanuts: Almonds
Wheat flour (for baking): Flours made from barley, buckwheat, corn, kamut, oats, rice, rye, spelt
Wheat pasta: Pasta made from corn, spelt, kamut, quinoa, rice
MAKE IT ALCOHOL-FREE
Red wine: Pomegranate juice or 1/2 cup water with 2 tsp. balsamic vinegar
White wine: Vegetable stock, apple juice, carrot juice
Wine or beer: Non-alcoholic wine or beer
www.vegetariantimes.com/resources/ingredient_sub_list
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