Vegetarian Food Recipe

All about healthy food - vegetarian and vegan recipes.

Tuesday, April 25, 2006

The secret of cooking a vegetarian meal...

The goal of keeping a well-stocked vegetarian pantry is to keep plenty of key ingredients on hand, enabling you to whip up a variety of healthy and satisfying meals at any time. Your grocery list will, of course, vary depending on the size of your household and your favorite foods, but you’ll always need a combination of both main ingredients and flavor enhancing spices and cooking essentials.

Beside these basics needed for cooking, you’ll probably want to stock up on some foods to grab on the go, such as whole grain breads, veggie burgers, soy or dairy cheese, vegetarian deli slices, condiments, breakfast cereal, salad dressing, fresh fruit and snacks such as popcorn, pretzels and chips and salsa.

Dry and Canned Goods
Pasta and rice are familiar foods that can be prepared in countless different ways. Stock up on brown rice instead of white for an added nutritional boost.

  • Pasta, noodles
  • Beans, chickpeas, lentils (canned or dry)
  • Rice or other whole grains such as quinoa, millet, and barley
  • TVP (textured vegetable protein)
  • Canned tomatoes

Baking Needs
I recommend using egg replacer in baked goods even if you’re not vegan, as it keeps well and is much more convenient, healthy and cost effective than eggs. If you’re trying to cut out refined sugar, a liquid sweetener such as agave nectar or brown rice syrup is essential.

  • Flour
  • Sugar
  • Liquid sweetener
  • Egg replacer
  • Baking powder, baking soda
  • Vanilla
  • Cocoa powder or chocolate chips

Cooking Essentials

  • Soy sauce
  • Miso
  • Tahini
  • Stir fry sauces
  • Soy margarine
  • Vegetable broth (canned or powdered)
  • Soy milk
  • Olive oil, sesame oil
  • Balsamic vinegar, rice vinegar
  • Peanut butter or other nut butter
  • Nutritional yeast

Spices are really what create the difference between basic dishes and exotic ethnic cuisines. Not all flavors are for everyone, however, so experiment to see which spices and combinations you like to use the most and which you could do without. Here’s a few of the more commonly used spices that you may want to have on hand.

  • Basil
  • Black Pepper
  • Cayenne
  • Chili powder
  • Cinnamon
  • Cumin (ground or seeds)
  • Curry
  • Garlic powder
  • Ginger powder
  • Onion powder
  • Oregano
  • Parsley
  • Red pepper flakes
  • Salt

Perishables Photo_artichoke

Fresh vegetables

  • Tofu
  • Tempeh or seitan
  • Onions
  • Garlic
  • Lemons or lemon juice


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