Almost Vegetarian, for those of us that are decreasing animal proteins in our diet. You don’t have to be a full-on Vegetarian in order to reduce meat in your diet and enjoy the health and environmental benefits of eating vegetarian meals. Whether you only eliminate meat one day a week (such as Meatless Mondays), or you rarely eat meat, find tips, recipes, and restaurant meal ideas here.
A couple years ago, I encountered multiple articles where
doctors recommend that we eat an “80% vegetarian diet”.This means while enjoying animal protein from
time to time, we should get away from meat-driven meals.Animal proteins are the source of
cholesterol, and are more difficult to digest than plant-based foods.So I decided to learn more about vegetarian
and vegan cooking.
I saw American Idol Ruben Studdard on The Wendy Williams
Show a couple years ago, after he had recently embraced a vegan lifestyle.His remark that he still enjoyed Soul Food
and Southern Comfort Food intrigued me.I set out to find recipes for vegan versions of classics like fried fish
and fried chicken.Most use “imitation
meat” products like seitan, tempeh, and tofu.I gathered a small collection of recipes that seemed to have merit.
I found a recipe for “Southern Fried Tofu” from theBookOfYum blog.I don’t think it tasted
anything like fried chicken, but I did enjoy it.The recipe calls for nutritional yeast with
seasonings as a coating for the tofu.The
originator of the recipe loved this fried tofu so much that her family took
nutritional yeast with them to Japan when they moved there, so they could
continue to enjoy Southern Fried Tofu.Her family ate this over mashed potatoes or with sautéed greens.
1 lb firm tofu
Cooking oil such as olive oil
cup brown rice flour, sorghum or white rice flour
cup low-fat non dairy milk (dairy works too)
Tbsp lemon juice or vinegar
¾ cups nutritional yeast (Fluffy yellow flakes.At “health food stores” this is in the bulk
Most recipes for frying, baking or “barbecuing” tofu specify
to press the tofu first.This makes for
a more dense texture.It’s really easy
but can be intimidating when you first read it.I have step by step photos for this in my blog post, How to Press Tofu.Alternatively, some sources recommend slicing
and freezing the tofu.This changes the
texture too.Thaw the tofu and use in
Flour Coating, Dipping Liquid, and Seasoning Mix
1- Pour flour into a small shallow dish or pan, like a wide
soup bowl or small pie plate.
2- Pour milk substitute in another shallow dish.Add acid (lemon juice or vinegar) to make
3- Measure nutritional yeast flakes into a third shallow
dish.Add seasoning spices and stir to
combine.Don’t let it stop you if you
don’t have or don’t like all of these spices.Use what you have.
4- Line up your dishes in order:Plate with tofu, flour dish, dipping liquid,
then seasoned coating mix, then frying pan.
Dip, Coat Again, and Fry
1- Place tofu triangles or rectangles in flour one or two at
a time.Turn to coat both sides.
2- Place floured tofu in liquid.Turn to coat both sides.
3- Place tofu in seasoned nutritional yeast flakes.Turn to coat both sides.
4- Place battered tofu in preheated oil in a skillet.
5- Minimize turning to prevent losing coating.Fry 2-3 minutes on each side.Remove tofu to drain on paper towel.Take another towel and pat tops to absorb
The recipe originator said the seasoning mix was more than
enough for two batches of tofu.I went
ahead and cut the recipe in half.I
still had plenty of the nutritional yeast mixture.There would probably be enough for another
small package of tofu.
I read recently that the nutritional yeast gives dishes a
cheesy flavor.I think that’s fair to
say.The finished product actually
reminded me of my Parmesan Chicken.
I was initially reluctant about tofu because I am a bit
fussy about food texture.I found that I
haven’t minded the texture at all in the things I’ve tried so far!I think the pressing helps.With the Southern Fried Tofu, I liked the
texture best after it had cooled off a bit.
I became interested in vegan and vegetarian cooking a few years
ago when I saw Ruben Studdard, 2nd season American Idol winner on
The Wendy Williams Show.He revealed he
had embraced a vegan lifestyle.This was
intriguing to me!How can you satisfy
your cravings for classic comfort foods?!
Interested in decreasing my meat consumption, I started
researching recipes, and among other things, targeted chili.I found a couple recipes that I thought would
be worth a try, and ultimately decided on “Really Good Vegan Chili” fromVegWeb.It’s a hit at my house.No one ever complains about having it, and no
one cares that it doesn’t have meat.
This is my adaptation of the original recipe, having
prepared it several times now.It’s a
lot the same, but a lot different, know what I mean?I’ll give my ingredients and instructions, and
comment on variations at the end.
Vegan Friendly Chili
1 medium yellow onion, diced
3 Tbsp coconut oil or olive oil
1 cup each of 5 varieties of dried beans and peas, such
kidney beans pinto beans black beans pink beans black eyed peas navy beans great northern beans garbanzo beans lima beans
1 large can of tomato juice (about 1 quart)
1 can diced tomatoes
8 oz baby bella mushrooms, quartered (optional)
2 Tbsp molasses
1 Tbsp each:chili
powder, Lawry’s garlic powder with parsley, Lawry’s seasoned salt
1 tsp each:cumin,
coriander, and cardamom
1/8 tsp each:cayenne
pepper, nutmeg, allspice, cinnamon, and smoky sweet red pepper flakes
1- Soak beans and peas 8 hours or overnight.
2- Pour tomato juice and diced tomatoes into a 4 to 6 quart
Dutch oven pot.Use immersion blender if
desired to break tomatoes into smaller pieces.
3- Add beans and peas.
4- Add seasonings and 1 Tbsp of oil and stir.Cover and simmer on low, stirring
occasionally.Allow chili to simmer
about 90 minutes.
5- Heat 2 Tbsp oil in a skillet.Add chopped onions and sauté.Transfer onions to Dutch oven.
6- Sauté mushrooms.Transfer
to Dutch oven.Stir.
7- Allow chili to simmer another 30 minutes, or until beans
and peas are soft.
with rice or macaroni; cornbread, vegan cheese, raw onions.
Personal Perspectives on the Recipe
The original recipe used 4 veggie burgers, broken into
pieces in the skillet.I used the
crumbles, my first experience with “texturized vegetable protein” (TVP).I didn’t know how well it would hold up, so
added it after my chili had been simmering almost an hour.I just poured it directly from the bag into
the chili. Truthfully, I was not crazy about the texture.
The second time we had this chili, I browned the crumbles
(TVP) first, and added them near the end of the cook time.I liked the texture better, having browned it
a bit in the skillet.The last time we
made the chili, we skipped the TVP altogether.I have some reservations about the “fake meats” since many have
ingredients that look engineered in a lab.Many have soy components, and I’m not convinced soy is great for
you.Sally Fallon says even the Japanese
eat it sparingly.
Sally Fallon speaks on reservations about soy
Each time I made the chili, I used different beans based on
what I had.I have made the chili with
canned beans, but try to minimized use of canned goods.Dr. Oz recently proclaimed that traces of BPAhave been found in virtually all canned foods that his team tested.It is relatively easy to use dried beans
instead of canned.You could soak and
cook your dried beans ahead of time.
The originator of the recipe used tomato paste and a large
can of tomatoes.I used tomato juice and
a smaller can of diced tomatoes.I’ve
found tomato products in glass jars at HEB Central Market.The originator used white mushrooms but I
prefer baby portabellas.My sister
doesn’t like mushrooms, but quartered mushrooms are easy enough to pick
out.Sometimes I leave them out
however.All minor differences from the
BPA in Food Cans
The original recipe also uses broccoli tips, finely
cut.I’m not sure if this is for texture
or for nutrients.I like broccoli, but
it’s not a chili ingredient to me.I
have left it out after the first time.I
usually add 1 to 2 cups of pureed carrots to tomato-based recipes to boost the
The original recipe calls for ½ cup unsalted sunflower
seeds.I assume this is for texture,
though I didn’t particularly care for the contrast.My brother and sister liked them though.
The original recipe was a bit vague on spices.In the text it said “whatever seasoning
appeals, like pepper, salt, crushed red chili peppers, dulse sea weed.Lots of garlic powder is always good.”I was inspired by the medicinal properties of
spices, particularly classic Indian spices.I think I hit on a great combination this last time, which is the list
of spices I listed above.The chili
tasted heavenly, especially after two days in the frig!
Dulse and other seaweeds are excellent sources of B vitamins
and trace minerals.I have dulse seaweed
powder, but have gotten out of the habit of using it.It smells fishy if you sniff it directly, but
does not make the food taste fishy.I’d
say for this chili recipe, you could easily add a tablespoon of dulse
powder.Anytime you use dulse in a
recipe, cut back on the salt in the recipe.