How to Cook for a Vegetarian

So you live with a veg-head and it's your night to cook. Don't panic. Cooking for a vegetarian is easy with modern grocery stores, vegetarian cookbooks and recipes, and meat alternatives at your fingertips. Tie on an apron and remember these rules, and you'll be a vegetarian chef extraordinaire in no time.

Difficulty: Moderate

Instructions

1. Use a vegetarian cookbook and strictly vegetarian recipes (or vegan). It is always better to use a recipe that was originally vegetarian, rather than altering it. Even if you drop the meat, less obvious ingredients in a recipe can make it non-vegetarian.

2. Shop for ingredients at farmers' markets, natural food stores or co-ops. Most regular grocers are very veg-friendly, but more specialized stores (such as organic grocers or a locally-owned food stops) will be sure to have vegetarian items in stock.

3. Read carefully. An overwhelming number of recipes have chicken or beef stock, gelatin or other foods that vegetarians do not eat. Read all the way to the end of the ingredient list if you are preparing a meal with many different items.

4. Find out what kind of vegetarian you are cooking for. Some vegetarians eat no meat but do occasionally consume fish. Others eat no meat or fish but do consume eggs. Some vegetarians do not eat dairy (which usually qualifies them as vegans).

5. Separate platters, dishes or utensils that have been used to cook meat or meat products. The vast majority of vegetarians will not eat food that has been contaminated by meat juice from a knife or a reused plate.

6. Be creative. Vegetarians are not very limited by their meat-free status these days. Breads, grains, vegetables, fruits--there's no end to what you can whip up. Don't think of cooking for a vegetarian as a challenge; think of it as an opportunity.

Tips & Warnings

• People don't like to make a big deal about being vegetarian. Cook a dish for a vegetarian that you would eat, like pasta or vegetable stir fry. Every once in a while you can go crazy and make tofu platters or meatless meat loaf.
• Tofu is a very popular food for vegetarians. Known as the culinary chameleon, tofu takes on the flavor of whatever modifiers you are using, whether it's teriyaki sauce, barbeque sauce or a handful of spices. It can be grilled, baked, sauteed, fried or eaten raw.
• Meat alternatives are easy to find in grocery stores and loved by vegetarians. Unfortunately, they are expensive. Bacon, lunch meat, hamburger and chicken patties--all of these favorites are available in meat-free form.
• Don't confuse "veggie lovers" or "veggie" with vegetarian. Many foods say they are for veggie lovers, but this does not mean they are made for a vegetarian! For example, there are two kinds of vegetable soup on the market. One is just plain vegetable soup, which usually contains chicken stock. The other is vegetarian's vegetable soup, which is free of meat products.

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[dragonbabies]

on 1/5/2009 My daughter does not like to eat meat and i need to learn some ways to cook tofu that is both healthy and tasty...does anyone have some good recipes they could share with me??

[ricoco1]

on 11/10/2008 Well intentioned but so naive! (I'm a vegetarian myself)

[Robbia]

on 10/26/2008 I LOVE vegetarian cooking, but the problem I have is that it takes sooooo much work to prepare foods. I work and don't always feel like chopping, slicing, dicing, etc. Not to mention shopping for the ingredients.

[esmy]

on 10/5/2008 My dear friends,

I have been a vegetarian right from my childhood, yes of course I have tried meat, but just don't like it at all, I do not eat any fish either,and almost no eggs except in cakes. I must say I feel pretty well and almost never have to go to the doctor to the rare exception of one yearly regular visit. So the idea that meat is necessary for proteins is just bullshit for me.

[KKibble]

on 10/2/2008 Tomahawk must hast a hacket through his brain. Not sure where he gets his info from but this is just not true. As with ALL diets, variety ensures that you get what you need and vegetarians don't have to worry about an excess of saturated fat (if they don't eat dairy or eggs) making them WAY healthier than carnivors. Vegetarians eat lots of protein-rich foods including legumes (beans, peas) and grains (quinoa - a complet protein.) By the way all foods contain proteins. For more info and great recipes check out: www.compassionatecooks.com.