Dante Carrillo
Many people are interested in reducing their meat consumption, but struggle with the changes that a vegetarian diet imposes on their lives. The good news is that there are plenty of ways to cook for vegetarians and meat-eaters at the same time without having to make two separate meals. This approach can be especially useful for those who are cooking for a mixed-diet family or who are looking to transition to a plant-based diet themselves.
| Characteristics | Values |
|---|---|
| Variety of food options | Dal, lentils, beans, Kraut, noodles, rice, spices, spinach, fruits, paprika, basil, chives, etc. |
| Understanding the impact of meat consumption | Meat industry contributes to air pollution, deforestation, and land degradation |
| Gradual transition | Start with a 30-day challenge or incorporate more plant-based meals gradually |
| Use of vegetable broth | Adds flavor to whole grains, gravies, and mashed potatoes |
| Sneak in vegetables | Use steamed cauliflower in mashed potatoes, add leafy greens to smoothies |
| Meat alternatives | Tofu, seitan, or plant-based meat substitutes |
| Flexible recipes | Adaptable for vegetarians and meat-eaters, e.g., tacos, pizzas, sandwiches, burgers |
| Hearty and satisfying meals | Vegetarian meals can be savory and flavorful, focusing on umami |
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What You'll Learn
Using vegetable broth to add flavour
A great way to add flavour to vegetarian meals is to use vegetable broth. This can be used as a base for soups, stews, risottos, braises, and many other dishes. Making a well-balanced, flavourful vegetable broth at home is easy and can be done by simmering a handful of vegetables, herbs, and spices with water.
There are three vegetables that are considered essential for a highly aromatic vegetable broth: carrots, onions, and celery. In addition to these, you can add potatoes, mushrooms, bell peppers, turnips, zucchini, parsnips, leeks, corn, tomatoes, chile, and even a Parmesan cheese rind for extra saltiness. If you're looking for a richer broth, you can cook it for longer to reduce the liquid and create a more concentrated flavour.
For meat lovers, vegetable broth can be used to add an extra layer of flavour to vegetarian meals. For example, when cooking whole grains, using vegetable broth instead of water can make the dish more appealing to those who are used to meat-based meals. You can also blend vegetable broth with a roux to make a gravy, which is a great way to add flavour to a variety of dishes.
- Preheat the oven to 450 degrees Fahrenheit (230 degrees Celsius).
- Place onions, tomatoes, carrots, bell peppers, and turnips in a large roasting pan. You can also add other vegetables of your choice, such as zucchini, parsnips, or leeks.
- Drizzle the vegetables with olive oil and toss to coat.
- Roast in the oven, stirring every 15 minutes, until the vegetables are tender and the onions are caramelized, which should take around an hour.
- Strain the broth into a large bowl, reserving the vegetables for another use if desired.
- Let the broth cool to room temperature before storing it in the refrigerator or freezer.
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Blending in veggies
One way to do this is to use vegetable broth instead of water when cooking whole grains. This adds an extra layer of flavour and can make a dish more appealing to meat lovers. For example, when making mashed potatoes, try using half steamed cauliflower and half potatoes. This way, the meat lover in your life still gets the smooth and creamy texture of mashed potatoes, while also getting a serving of vegetables.
Another way to blend in veggies is to add leafy greens to smoothies. This is a great way to ensure your meat lover is getting their daily dose of vegetables without them even realising it! You can also try making grilled summer vegetable sandwiches with pesto. The pesto adds a burst of flavour, and you can offer meat as an optional extra on the side.
If you're making a dish like tacos or burritos, you can easily blend in veggies by adding refried beans and greens. You can even make grilled tofu tacos with sweet onion slaw, and grill up some chicken at the same time for the meat lovers. That way, everyone can assemble their tacos with their preferred fillings.
By blending in veggies, you can make the transition to a vegetarian diet more appealing and accessible to meat lovers. It's all about finding creative ways to incorporate vegetables into dishes, so they become a tasty and satisfying part of the meal, rather than an afterthought.
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Meat substitutes
Vegetarian Proteins
Firstly, it's important to know that there are many vegetarian-friendly proteins that can be used in place of meat. Beans, lentils, and tofu are excellent sources of protein and can be prepared in a variety of ways to mimic the texture and taste of meat. For example, tofu can be quick-seared and smoky-seasoned to create a delicious alternative to bacon in BLT sandwiches.
Umami-Rich Foods
Umami is the taste sensation that gives food a savoury, complex, and deeply flavorful profile. Traditionally, this sensation is often associated with meat-based dishes. However, plant-based foods can also deliver umami flavours, making vegetarian meals more appealing to meat lovers. Whole grains cooked in vegetable broth can add an extra layer of flavour to a dish. Additionally, incorporating ingredients like mushrooms, tomatoes, and soy sauce can enhance the umami taste in vegetarian meals.
Meat Alternatives
There are numerous meat alternatives available in the market that closely resemble the taste and texture of meat. For instance, "Quron" has been praised as a meat substitute that provides a similar "bite" to meat. These alternatives can be used in dishes like burgers, tacos, and sandwiches, making it easier for meat lovers to transition to a vegetarian diet.
Creative Cooking
Getting creative in the kitchen can make vegetarian meals more exciting and satisfying for meat lovers. For example, grilled summer vegetable sandwiches with pesto can be a tasty option, and sometimes even preferred over the meaty version. Vegetarian pho, Tuscan bean stew, and roasted vegetable teriyaki bowls are other delicious options that can be easily adapted to suit both vegetarians and meat-eaters.
Customisable Meals
Opt for meals that can be easily customised to cater to both vegetarians and meat-eaters. For instance, mini pizzas, sandwiches, and tacos allow for individual servings and customisations. You can have vegetarian options with tofu, beans, or vegetables, while also offering meat toppings like pepperoni, chicken, or bacon on the side for those who want them.
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Hearty vegetarian meals
If you're looking to feed a meat lover a vegetarian meal, there are a few things to keep in mind. Firstly, it's important to create meals that are hearty and satisfying, with complex and deeply flavorful notes. This can be achieved by using ingredients that provide a sense of fullness and heartiness, such as legumes, grains, and vegetables.
One way to create a hearty vegetarian meal is to use meat substitutes or plant-based proteins. For example, tofu, tempeh, and seitan are great alternatives to meat as they can provide a similar texture and savoury taste. You can also use vegetables like eggplant, zucchini, or mushrooms as meat substitutes in dishes like lasagne or shepherd's pie.
Another tip is to incorporate umami flavours, which are often associated with meat-based dishes. This can be achieved by using ingredients like vegetable broth, soy sauce, or tomatoes. For example, a bowl of rice or grain with a hearty vegetable stew and a generous sprinkle of nutritional yeast can be a delicious and satisfying meal.
- Shakshuka: A traditional breakfast dish that also works well for dinner. It's a one-pan dish with vegetables, feta, and store-bought gnocchi, and can be served with pickled onions for a pop of flavour.
- Chilli: A hearty and spicy dish that can be made with beans, vegetables, and Greek yoghurt, served with cornbread or tortilla chips.
- Lasagne: A classic dish that can be made vegetarian by using vegetables like zucchini, eggplant, or spinach instead of meat, and layering with tomato sauce and cheese.
- Shepherd's Pie: A comforting dish that can be made with Indian spices and vegetables, or with a base of lentils or other legumes.
- Grain bowls: Bowls with rice, quinoa, or other grains, topped with roasted vegetables, tofu, and a tasty sauce, are a great way to create a hearty and satisfying meal.
- Salads: While salads may not seem like the most hearty option, they can be made more substantial by adding grains like farro or quinoa, roasted vegetables, and a protein source like tofu, eggs, or beans.
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Vegetarian meals with meat options
If you're looking to cook vegetarian meals that meat lovers will enjoy, there are plenty of options to choose from. Here are some ideas for vegetarian meals with meat options that will satisfy both vegetarians and meat-eaters alike:
Cheesy Baked Tortellini
This dish is a favourite among many. You can prepare it as a lacto-ovo vegetarian meal with optional ground beef on the side. This way, both vegetarians and meat lovers can enjoy it according to their preferences.
Acorn Squash, Beet, and Sweet Potato Chili
This vegan chili is a delicious option for vegetarians. For meat lovers, you can easily add some beef to make it a hearty and satisfying meal. It's a great way to cater to different dietary needs without making separate meals.
Thai Green Curry Noodle Soup
A fast, easy, and comforting soup with Thai flavours, rice noodles, and a choice of protein. For vegetarians, tofu is a great option, while meat eaters can add chicken to their bowl. This dish is a fantastic example of how a few simple adjustments can make a meal suitable for both vegetarians and meat lovers.
Lentil Bolognese
Lentils and mushrooms are delicious alternatives to ground beef in this hearty bolognese sauce. It's a tasty and satisfying option for those looking for a meat-free meal. For meat lovers, you can serve it with a side of grilled chicken or sausage to add that meaty flavour they crave.
Pizza
Pizza is a fantastic option for catering to both vegetarians and meat lovers. You can offer various toppings, such as vegetables, mushrooms, olives, and even meat substitutes for vegetarians. For meat lovers, options like pepperoni, chicken, or bacon can be added. This way, everyone can create their own perfect pizza.
Salads and Stir-fries
Salads and stir-fries are highly customisable and perfect for catering to different dietary needs. Offer a variety of vegetarian proteins like beans, cheese, chickpeas, and nuts. For meat lovers, add tinned tuna, chicken, or bacon to satisfy their meat cravings. This way, everyone can build their own meal according to their preferences.
Remember, when cooking for vegetarians and meat-eaters, it's essential to use separate utensils and cookware to avoid cross-contamination. With a bit of creativity and flexibility, you can easily create delicious vegetarian meals with meat options that will leave everyone feeling satisfied.
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Frequently asked questions
There are plenty of ways to cook for vegetarians and meat-eaters at the same time without having to make two entirely separate meals. For example, you can cook a vegetarian meal for everyone and add meat for the meat-eaters, such as with tacos or sandwiches.
Some easy recipes that can be adapted for vegetarians and meat-eaters include tacos, sandwiches, pizzas, burgers, stews, and soups.
To make vegetarian meals more appealing to meat lovers, try adding umami flavors that are typically associated with meat-based dishes. For example, use vegetable broth instead of water when cooking whole grains or add leafy greens to smoothies.
If you're a meat lover considering transitioning to a plant-based diet, start by reducing your meat consumption gradually. Try going vegetarian for a month and see how you feel. You can also experiment with meat substitutes like tofu or seitan, and focus on adding more plant-based variety to your diet, such as lentils, beans, noodles, rice, and vegetables.
