11,000 B.C.

About 1.5 million years ago, early humans obtained almost all their dietary needs from
Wild grains grow in the Near East.
meat. Climate patterns marked the disappearance of the mastodon and the mammoth, the
main sources of meat, forcing humans to find food that provided protein and fat. It was not
long before humans began to use legumes and grains for a significant source of protein
7000 B.C.
and a viable alternative to meat. Tens of thousands of years ago, people gathered
The Greeks cultivate lentils and other legumes. beans in Central Asia, southeastern Afghanistan, and the Himalayan foothills.
People in ancient India, Egypt, the Middle East, and Central Asia sowed lentils.
According to Chinese legend, cultivation of soy beans began in the fifteenth
22 B.C. century B.C. The Chinese have grown rice since 4000 B.C., and people
The Japanese ferment soy beans to make soy sauce and miso paste. in present-day Mexico ate maize (corn) prior to that. Today much
of the world still relies on legumes and grains as a major
source of protein. In the United States, consumers
A.D. 1904 increasingly choose plant-based foods to meet
Peanut butter is introduced as a health food for the elderly. some or all of the body’s protein needs.

1999
The U.S. Food and Drug Administration recommends that Americans eat
soy protein to reduce the risk of coronary heart disease.
 Why People Choose
KEY TERMS
protein alternatives
satiety
isoflavones
tempeh
seitan
textured soy protein
Alternative Sources of Protein
tofu The human body needs protein to carry out basic functions and sustain life.Animal
silken tofu products such as meat,milk,cheese,and eggs are major sources of protein.Plants such as
soy-based analogs legumes and grains contain high levels of protein,too.Some people choose to replace some
mutual supplementation
legumes
or all of the animal proteins in their diet with these plant-based protein alternatives.The
grains decision to choose protein alternatives can be related to health,the environment,or religious
mycoprotein traditions and ethics.
Health In the United States, most people have adequate access to protein. In fact, a major problem
in developed countries is the overconsumption of protein.
• Many high-protein foods, such as meat, eggs, and dairy products, contain high levels of saturated
fat, a known contributor to heart disease and cancer. Researchers now believe that regardless
of fat content, animal protein may raise blood cholesterol. Diets high in animal
protein may also contribute to bone loss as well as to kidney and liver problems.
• Plant proteins pose few health risks when consumed in moderation. Most alternative sources
of protein are naturally low in saturated fats. Some high-protein plants, such as soy beans, may
even lower blood cholesterol. Protein alternatives offer foods that are rich in fiber and lower in
calories than comparable meals based on animal protein. Soy, rice, and nut milks and soy and
rice cheese provide options for people who are lactose intolerant.
Environment Some people choose protein alternatives because raising plant proteins takes less
of a toll on the environment than raising livestock does.
• Livestock are high on the food chain. It takes ten pounds of grain to produce a pound of beef,
but only one pound of grain to produce a loaf of bread. Growing food crops such as legumes
and grains requires less land, energy, and water than producing meat and milk products.
• Large feedlots and factory-style animal farms create huge quantities of waste, which can pollute
the surrounding soil and water. Fishing also has environmental impacts. Overfishing threatens
457
certain fish species. Nonfood fish and other aquatic animals can be injured or killed during the
harvest of some food fish.
Religious traditions and ethics Religious traditions and ethics influence some people’s deci-
sion to use other sources of protein. Some religious faiths forbid the consumption of particular
animal products, such as pork or shellfish, and others ban all meats or animal products.
• Buddhist philosophy requires followers to abstain from eating animal products, including
those from cattle, horses, dogs, monkeys, and chickens.
• Jewish and Muslim dietary laws define pork and other animal products as being unclean and
thus unfit for consumption.
• Some people choose to eat other sources of protein because of the manner in which animals
are slaughtered for food. Some believe that it is wrong to consume any products, even those
such as milk, cheese, eggs, or honey, taken from live animals.
Nutritional Considerations
Researchers evaluate the quality of a food’s
protein by looking at its digestibility and its
balance of amino acids. Proteins are classi-
fied as either complete or incomplete. A
complete protein contains all the essential
amino acids needed by the human body.
An incomplete protein contains some
essential amino acids, but not all.
Combining two or more incomplete but
complementary proteins allows the body to
obtain complete protein. Soy beans provide
complete protein. The other legumes and
grains that make up protein alternatives
provide incomplete protein.
Alternative sources of protein offer the
body more than just protein.They contribute
Tempeh
vitamins, minerals, fat, carbohydrates, and Tempeh is a chunky,tender cake made from whole soy beans that have been fermented.
fiber to the diet. Because of their high
In addition to soy beans,tempeh sometimes contains other grains,such as rice or millet.
dietary fiber, some protein alternatives,
most notably legumes, cause a feeling of Tempeh has a flavor described as smoky,yeasty,or nutty.
fullness, or satiety, sooner than animal
protein sources do. Legumes also satisfy
hunger longer than some other food
Nutritional Information
sources. Both of these characteristics can Tempeh is an excellent source of cholesterol-free protein that is naturally low in saturated fat.
be powerful aids in controlling weight. Tempeh is also rich in dietary fiber. One 3-ounce serving contributes more than one-fourth of
The health benefits of eating foods with the adult daily requirement for dietary fiber. Soy beans, the principal ingredient in tempeh, are
soy protein are impressive. The U.S. Food rich in isoflavones. In addition, the fermentation process used in making tempeh helps reduce
and Drug Administration recommends the compounds that make legumes hard for some people to digest.
that Americans include soy foods in the
diet in order to reduce the risk of coronary Tempeh is a traditional food of Indonesia, where people eat an average of
heart disease. Soy has been shown to 860 grams (nearly two pounds) of tempeh per month. Traditional Indonesian
reduce blood levels of bad (LDL) cholesterol
tempeh is fermented in bright green banana leaves. The finished tempeh
and reduce plaque buildup in the arteries.
Soy is also a rich source of isoflavones. cakes are sold still wrapped in banana leaves. A 225-gram piece of tempeh
Isoflavones are phytochemicals, a group of (slightly less than half a pound) sells for under a quarter in Indonesia.
plant compounds that may help reduce the
risk of certain diseases, particularly cancer.
Purchasing, Handling, and Storing Tempeh
Tempeh is available fresh or frozen. Frozen tempeh can be stored for months without loss of
quality. After it has thawed, keep tempeh in the refrigerator, where it will stay fresh for about
ten days. Tempeh should have a fragrant, musty odor. The only visible mold should be that
from the white tempeh culture. Tempeh cakes should not feel slimy.

Production Methods
To make tempeh, soy beans are cooked and dehulled. Then the beans are inoculated with the
mycelium of Rhizopus mold. The beans ferment for 18 to 24 hours and form a compact cake.

Culinary Applications
Tempeh has a chewy consistency. It can be grilled or used in soups, casseroles, or chili. Sliced,
fried tempeh has a texture and flavor similar to that of southern-fried chicken. Form tempeh
into burgers, or steam and purée it for use in dressings and spreads.
 Seitan Purchasing, Handling, and
Storing Seitan
Seitan is a protein alternative made from wheat gluten.Sometimes called wheat Commercially prepared seitan is packed in
marinades or broth in refrigerated tubs
meat,seitan has a firm,chewy,and meatlike texture.Russian and Southeast Asian
or vacuum packs. It is also sold as foil- or
farmers,vegetarian monks of China,and Mormons are some of the groups of people plastic-wrapped cakes. Seitan cutlets,
who have traditionally relied upon seitan as a significant source of protein.Seitan slices, burgers, and strips are available
fresh or frozen. Fresh seitan in broth, when
has a mild,almost neutral taste and absorbs other flavors well. refrigerated, retains its freshness for about
one week. Frozen, individually wrapped
Nutritional Information slices or cutlets retain their quality for
about one month. Thaw frozen seitan in the
Seitan is naturally low in sodium and fat and high in protein. One ounce (30 grams) of raw refrigerator before using.
gluten contains 7.5 grams of protein. The starch and bran from the wheat are washed out during
the production of seitan. Its exact nutritional content varies depending on the ingredients Production Methods
added during processing. Flavoring ingredients added to commercially prepared seitan can
The traditional method for making seitan is
contain a great deal of sodium. One 3-1/2-ounce serving (100 grams) contains 118 calories,
to combine water and flour or wheat gluten
18% protein, and less than 1% fat.
to form thick dough. Knead the dough, and 459
if using flour, rinse the dough repeatedly in
water to remove the wheat starch and bran.

F i g u r e 2 3 - 1 After the dough reaches the desired consis-
Seitan may be
used as a meat tency, slowly simmer it in broth. Packaged
replacement wheat gluten eliminates the need for rinsing.
in sautés and
stir-fries.
Culinary Applications
Because seitan is fully cooked, add it to
cooked dishes at the last minute so that it
retains its texture and flavor. Seitan easily
absorbs flavors, making it a welcome addi-
tion to stews or soups. Seitan can replace
meat in stir-fried or sautéed foods. See
Figure 23-1.Baking, braising, or deep-frying
are other methods for cooking seitan.
Textured Soy Protein
Textured soy protein is a bland-tasting,processed,dehydrated soy
bean protein made from soy bean flour or soy protein concentrate.
Rehydrated textured soy protein has a texture similar to that of
ground beef and functions as a meat extender or as a replacement
for ground meat,poultry,or fish.Textured soy protein is sometimes
called TVP®,textured vegetable protein,or TSP®,textured soy protein.
Both TVP® and TSP® are proprietary names for products created by Archer
Daniels Midland and PMS Foods,respectively.

Nutritional Information
Textured soy protein made from soy flour contains about 50% protein as well as dietary fiber
and carbohydrates. One ounce (30 grams) contains approximately 80 calories, 12 grams of
protein, and no fat. Textured soy protein made from soy protein concentrate contains about
70% protein.

Purchasing, Handling, and Storing Textured Soy Protein

The forms of dehydrated textured soy protein include flakes, granules, and chunks, either
plain or flavored. Flavored varieties may contain salt, flavorings, and other additives.
Dehydrated textured soy protein is sold in bags or in bulk and can be stored in airtight
containers for several months. After it is rehydrated, textured soy protein must be kept
refrigerated and used within a few days.

Production Methods
Textured soy protein production involves refining and defatting soy bean flour and then running
the flour through an extrusion machine that shapes the textured soy protein into many different
forms and sizes. Rehydrate textured soy protein in boiling water before use. One pound (450 g) of
dry product yields approximately three pounds (1,360 g) of rehydrated textured soy protein.
It is not necessary to rehydrate textured soy protein before adding it to soups or sauces, pro-
vided that the recipe contains enough liquid.

Culinary Applications
Hydrated textured soy protein has a chewy, fibrous, meatlike texture suitable for stews, soups,
and sauces. Because it is naturally bland, textured soy protein absorbs the flavor of the marinade
or sauce in which it cooks. Textured soy protein frequently replaces some or all of the meat in
chili, spaghetti sauce, or tacos. It can also be formed into loaves or patties and then baked or
fried. Many commercial meat analogs contain textured soy protein.
Tofu
Tofu,also called soy bean curd,is a soft,cheeselike food made from soy milk that has
been heated and curdled with a coagulant.Tofu has a bland taste and easily absorbs the
flavors of other ingredients with which it cooks.

Nutritional Information
Tofu is a source of high-quality protein and B vitamins. It is low in sodium and relatively low
in calories. Tofu made with calcium salts can be a good source of calcium. Nutritional counts
depend on the variety of tofu, but in general, the firmer the tofu, the higher the protein, fat,
and calorie count. A 1/2-cup serving of firm, water-packed tofu has 97 calories, 10 grams of
protein, and 5.6 grams of fat.

Purchasing, Handling, and Storing Tofu

There are two main types of tofu sold in the United States: water-packed and silken. Water-
packed tofu has a solid, dense texture that holds its shape well in cooked dishes. Water-packed
tofu comes in firm and extra-firm consistencies. Although Chinese- and Japanese-style tofus
differ, both are classified as water-packed. Chinese tofu is denser and coarser than Japanese
tofu.Japanese tofu has a softer consistency,less protein,and fewer calories than does Chinese tofu.
Silken tofu is made using a different process from that for water-packed tofu and has a
consistency that is much softer, like flan or custard. Silken tofu is sold fresh in
tubs or packed in aseptic bricks. It can be purchased in extra-firm, firm, soft,
and reduced-fat varieties.
Except for tofu packed in aseptic bricks, tofu must be received and stored
cold. Refrigerate aseptic bricks after opening them.Water-packed tofu should be
rinsed, covered with fresh water, and refrigerated. Change the water daily, and use
the tofu within one week. Silken tofu need not be covered with water, but it should
be refrigerated and used within three days of opening. It is possible to freeze tofu
for up to five months to extend its shelf life. Freezing tofu changes its texture—a
plus if a product should have a chewy, meatlike texture. Tofu is also available in
smoked, fermented, marinated, and pickled varieties. Pressed tofu, a Chinese spe-
cialty, is tofu with even more of the water removed, which results in a meaty, chewy
texture. Spices or other flavors and coloring are sometimes added to pressed tofu.

Production Methods
Tofu is made from whole soy beans that have been soaked and ground and then
boiled and filtered to produce soy milk. The warm soy milk is then curdled with
461
the addition of calcium sulphate or with nigari, lye that remains after the pro-
duction of sea salt. Curds are separated from the whey and then
pressed to squeeze out most of the remaining liquid.

Culinary Applications
Tofu can form the basis of a main
course, or it can enrich other dishes. Tofu
can be reshaped and formed into cakes or
loaves, deep-fried or grilled as an appetizer,
tossed with vegetables in a stir-fry, or cubed
and added to soups and casseroles. Puréed silken
tofu can be used in dips, cream sauces, and desserts.
Soy-based Analogs
Soy-based analogs are soy products formulated to simulate the taste,texture,and
cooking characteristics of animal products.The two main categories of analogs are
dairy items and meat and fish products.

Dairy Items
Soy milk serves as the replacement for milk, cheese, and yogurt.
Milk Soy milk is made from soy beans that have been soaked, ground fine,
boiled, and strained. It contains no lactose or casein, so it is suitable for
those who cannot tolerate cow’s milk. Soy milk offers more protein than
cow’s milk and is a good source of B vitamins. It is cholesterol-free and
low in fat and sodium. Forms of soy milk include powder that must be
reconstituted in water, ready-to-use liquid in quart and half-gallon containers,
and liquid in aseptic packaging. Soy milk can be fortified with calcium, vitamin
D, and vitamin B-12 and flavored with vanilla, chocolate, or strawberry. It is also
available in whole, low-fat, and nonfat forms. Unopened aseptic packages of
soy milk remain usable when stored at room temperature for several months.
Keep soy milk powder in closed containers in the refrigerator or freezer.
Refrigerate opened containers of soy milk, and use them within five days.
Soy milk can substitute for cow’s milk in most recipes. Soy milk’s thick,
rich texture makes it especially suitable for sauces and soups. However,
high heat and acidic ingredients such as wine or lemon juice can cause soy
milk to curdle.
Cheese Soy cheese is made from soy milk with the possible addition of
casein, a milk protein. Soy cheese comes in full-fat, low-fat, and nonfat
versions of cheeses such as cheddar, mozzarella, Parmesan, and cream
cheese. Serve soy cheese chilled or at room temperature. Most soy cheese
melts well when heated.
Yogurt Soy yogurt is made from soy milk to which live bacteria are added. Its
flavor and consistency are similar to those of cow’s milk yogurt, and it can be used
in the same way. Both plain and fruit-flavored soy yogurts are available. Use soy
yogurt within approximately one week of purchase.

Meat and Fish Products

Meat and fish analogs simulate various kinds of meat and fish products. Soy beans or soy
bean-based products, such as textured soy bean protein or tofu, form the basis of analogs,
with the addition of other ingredients.Wheat or other grains are common ingredients in meat
analogs. Some meat analogs also contain eggs, flavorings, and additives. Fat and sodium
counts vary widely among products and manufacturers; some meat analogs are available in
fat-free forms.
Meat analogs are available fresh, frozen, canned, or dried. It is usually possible to prepare
and serve meat and fish analogs in the same manner as the meat or fish they replace.
Chicken Analog chicken products include nuggets and patties.
Burgers Analog burgers, preformed into patties, look and taste like beef hamburgers.
Sausage Analog sausage is produced as preformed links or patties. Sausage crumbles also
are available.
Bacon Analog breakfast strips have the shape and coloring of bacon.
Deli meats Analog cold cuts resemble sliced, deli-style cold cut meats.
Fish Analog fish products are formed into nuggets, strips, and breaded fillets.
 Legumes and Grains
With the exception of soy beans,most legumes and grains lack one or more essential
a amino acids.Mutual supplementation is the strategy of eating two protein-rich foods
that,when combined,contain all of the essential amino acids.For example,many
legumes supply adequate amounts of the amino acids isoleucine and lysine but lack
methionine and tryptophan.Grains have the opposite strengths and weaknesses.Eating
legumes and grains together provides the body with all the essential amino acids it
needs.Recent studies show that it is beneficial to eat complementary proteins in the
same dish or at the same meal for the body to get the energy and protein needed.
b

Variety of Legumes
Legumes come in a seemingly endless variety of colors,
shapes, and sizes.

Black-Eyed Pea a

Garbanzo Bean b

Dried Yellow Pea c

c f Azuki Bean d

Black Bean e

Fava Bean f

Lentil g

Peanut h

Sugar Snap Pea i

Edamame j
d

463

g
 Variety of Grains b
Grains offer a wealth of possibilities for adding protein to
a meal.
a Barley

b Wheat Berries
c Brown Rice

d Long-Grain Rice
e Kasha
a
f Steel-Cut Oats

g Cornmeal

h Pasta

g
d

Legumes
There are numerous varieties of legumes.
All legumes have seed pods that split when
ripe. Lentils, peanuts, peas, beans, and soy
beans are among the most popular
legumes. Because legumes are packed with
protein, carbohydrates, vitamin B, and
minerals, fresh and dried legumes are a
dietary staple for much of the world and
supply 8% of the world’s total protein. See
the chart on the previous page.
See Chapter 27: Vegetables and
Legumes for more information
on legumes.
Grains
Grains make up the primary source of pro-
tein and calories for most of the world’s
population. Grains are the seeds from edi-
ble cereal plants such as barley, corn, oats,
rice, and wheat. Although grains supply
incomplete protein, many of the world’s
grain-eating cultures combine grains and
legumes in traditional dishes. Rice and
beans is a staple dish in Mexico and Central
America, the Caribbean, and parts of h
Europe. Asian cuisine combines rice and
soy beans.
See Chapter 26: Pasta and Grains
for more information on grains.
c

Using Vegetables
and Grains as
Meat Alternatives
Because people enjoy the texture,appearance,and culinary applications of meat
so much,the food industry has developed vegetable and grain products that mimic
meat’s characteristics.

Meat Alternatives and Texture

The taste and mouth feel of meat influence some people to choose protein alternatives with
meatlike properties. For instance, the large, dark brown portobello mushroom not only looks
like a hamburger but also has a similarly dense, chewy texture. A grilled portobello sandwich
is a common vegetarian dish. Portobello mushrooms are also grilled or sautéed and served as 465
an entrée. In February 2002, Quorn Foods, Inc. introduced to the United States new products
made from mycoprotein, fermented fungi. It contains all nine essential amino acids, is cho-
lesterol free, and is low in fat, especially saturated fat. Its texture is similar to that of chicken
breast, and it can be transformed into products resembling ground beef, chicken nuggets,
patties, cutlets, and chicken tenders.

Formed Vegetable Items

Some vegetables are ground and formed into patties or other shapes for use as meat alterna-
tives. Veggie burgers, meant to imitate the appearance and texture of hamburgers, can be
made from a variety of ingredients, including grains; legumes, such as soy beans; and fresh
vegetables, such as shredded carrots, green beans, peppers, and zucchini. Vegetable pâté
recipes that resemble meat loaf products contain nuts, vegetables, and a grain binder.
However, not all veggie burgers are free from animal products. Eggs may form the binding
ingredient in veggie burgers. Cheese or meat-based natural flavors may be added for flavor
or enrichment.
Seitan Piccata
Ingredients U.S. Standard Metric
Herb Crust
Flour, unbleached, all-purpose 2 c. 350 g
Polenta or cornmeal 1/2 c. 175 g
Thyme, dried 2 1/2 tsp. 13 ml
Basil, dried 2 1/2 tsp. 13 ml
Oregano, dried 2 1/2 tsp. 13 ml
Paprika 2 tsp. 10 ml
White pepper, freshly ground 1 1/4 tsp. 6 ml
Soy Milk Mixture
Soy milk 1 1/2 c. 360 ml
Dijon mustard 3 1/2 tsp. 17.5 ml

COOKING TECHNIQUES
Seitan, ten 4-oz. (115-g) portions 2 1/2 lbs. 1.14 kg
Sautéing:
Piccata Sauce 1. Heat the sauté pan to the
Lemons, washed 9 each 9 each appropriate temperature.
Garlic, minced 1 Tbsp. 15 g 2. Evenly brown the food product.
Fresh lemon juice 10 oz. 300 ml 3. For a sauce, pour off any excess
Nonalcoholic wine or dry white wine 10 oz. 300 ml oil, reheat, and deglaze.
Orange juice 10 oz. 300 ml Simmering:
Honey 4 oz. 120 ml 1. Place the prepared product in
Nutritional yeast 1 1/2 Tbsp. 22 ml an appropriately sized pot.
2. Bring the product to a boil, and
White pepper, freshly ground 3/4 tsp. 4 ml
then reduce the heat to allow
Sea salt 3/4 tsp. 4 ml the product to barely boil.
Arrowroot 1 1/2 Tbsp. 22 ml 3. Cook until desired doneness
Water, cold 2 1/2 oz. 75 ml is achieved.
Capers, drained 1 1/2 Tbsp. 22 g NUTRITION
Salt TT TT
Nutrition Facts
Yield: Serves 10
Canola oil as needed as needed Serving Size: 6 oz. (170 g)
Lemon slices, thinly sliced 10 slices 10 slices Amount Per Serving
Calories 570
Basil, fresh, washed, dried, finely chopped 1/2 oz. 15 ml
Total Fat 9 g
Chives, fresh, washed 20 each 20 each Sodium 310 mg
Total Carbohydrate 69 g
Method of Preparation Protein 52 g

1. Gather all the ingredients and equipment.

2. In a shallow bowl, combine all the dry ingredients for the herb crust.
3. In another bowl, combine the soy milk and mustard.
4. Dip seitan slices into the soy milk mixture, then dredge with the crust mixture, dip again in the
soymilk mixture, and dredge once again in the crust mixture. Place on a sheet pan lined with
parchment paper.
5. Peel 3 of the lemons for the sauce. Using a paring knife, clean off all the white pith, leaving just the
yellow rind. Cut the skin (pith and rind) off the remaining lemons, and section them. Remove the
seeds as you go, and discard the skins.
6. Combine the cleaned lemon peels, lemon sections, and the listed sauce ingredients from garlic to
sea salt in a saucepot. Heat to a simmer.
7. Dissolve the arrowroot in the cold water, and thicken the sauce with this mixture. Simmer for
5 more minutes. Strain, add capers to strained sauce, and reheat to a simmer; taste and adjust
salt and pepper as needed. Hold in a bain-marie at 140°F (60°C) or higher until service.
8. In a large nonstick sauté pan or skillet, sauté the breaded seitan, in batches, in the canola oil over
medium-high heat until lightly browned, about 2 to 3 minutes per side. Hold warm at 140°F (60°C) or
higher on a platter.
9. Serve 4 oz. (115 g) of seitan with 3 oz. (90 ml) of sauce on preheated plates garnished with lemon,
chopped basil, and two chives each.
Vegetable Walnut
and Pine Nut Pâté
Ingredients U.S. Standard Metric Chef’s Notes
Onions, peeled, To toast the nuts: Place on a sheet
cut macédoine 1 c. 225 g pan in a 350°F (177°C) oven for
Carrots, peeled, 4–5 minutes. Stir and check after
3 minutes. Keep the nuts at the
cut macédoine 1 c. 225 g
edge of the pan from burning.
Celery, washed,
cut macédoine 1 c. 225 g COOKING TECHNIQUES

Olive oil 1 Tbsp. 15 ml Sautéing:

Black pepper pinch pinch 1. Heat the sauté pan to the
Garlic, peeled and minced 1 tsp. 5g appropriate temperature.
2. Evenly brown the food product.
Scallions, cut brunoise 1/2 cup 115 g
3. For a sauce, pour off any excess
Red wine vinegar 2 tsp. 10 ml oil, reheat, and deglaze.
Soy sauce 1 Tbsp. 15 g
GLOSSARY
Dijon mustard 1 Tbsp. 15 ml
Sea salt 1/4 tsp. 1.25 ml Macédoine: 1/4
(6 mm) dice
Liquid smoke 3 drops 3 drops NUTRITION
Vegetable stock 1/4 c. 60 ml
Walnuts, toasted, Nutrition Facts
Yield: Serves 10
chopped (see Chef ’s Notes) 2/3 c. 170 g Serving Size: 3 oz. (85 g)
Pine nuts, toasted, Amount Per Serving
chopped (see Chef ’s Notes) 1/3 c. 85 g Calories 130
Total Fat 10 g
Sodium 230 mg
Method of Preparation Total Carbohydrate 8 g
1. Gather all the ingredients and equipment. Protein 4 g

2. Sauté the onions, carrots, and celery in olive oil over medium heat for
5 minutes.
3. Add the pepper, garlic, and scallions, and sauté for 5 minutes more. Turn
the heat to low, and add all remaining ingredients, except for the stock and
nuts. Continue sautéing for 5 additional minutes.
4. Turn the ingredients into a food processor. Deglaze the pan with the
vegetable stock, and pour into the food processor. Process the mixture
to a smooth pâté. Chill the pâté before serving.
5. Garnish the pâté with the nuts, and serve with crackers, flat breads, 467
chutney, or crudités.
Smoked Tempeh and
Potato Sausages
Ingredients U.S. Standard Metric
COOKING TECHNIQUES
Smoked tempeh,
marinated, finely
Shallow-Frying:
1. Heat the cooking medium
crumbled 8 oz. 225 g
to the proper temperature.
Russet potato 1 each 1 each 2. Cook the food product
Scallions, finely chopped 3 each 3 each throughout.
Flour, unbleached 1/4 c. 55 g 3. Season, and serve hot.
Sage, dried 1 tsp. 5 ml
NUTRITION
Thyme, dried 1/2 tsp. 2.5 ml
Nutmeg, ground 1/4 tsp. 1.25 ml Nutrition Facts
Yield: Serves 10
Black pepper, ground 1/2 tsp. 2.5 ml Serving Size: 2 oz. (55 g)
Chipotle pepper 1 tsp. 5 ml Amount Per Serving

Tamari soy sauce 2 tsp. 10 ml Calories 90

Total Fat 4 g
Sea salt TT TT Sodium 390 mg
Canola oil (optional) 2 Tbsp. 30 ml Total Carbohydrate 9 g
Protein 4 g

Method of Preparation
1. Gather all the ingredients and equipment.
2. In a large bowl, combine all the ingredients except the oil, and mix well.
3. Form the mixture into ten 1/2
(1.27 cm) thick patties. In a large sauté pan
or skillet, cook in oil over medium heat on both sides until browned. Or,
cook in a dry nonstick pan and use cooking spray.
4. Serve warm.
Quick Sloppy Joes
Ingredients U.S. Standard Metric COOKING TECHNIQUES
Onion, small, chopped 1 each 1 each Sautéing:
Oil, vegetable 2 tsp. 10 ml 1. Heat the sauté pan to the
Tempeh, grated 16 oz. 454 g appropriate temperature. 469
Paprika 2 tsp. 10 ml 2. Evenly brown the food product.
Chili powder 2 tsp. 10 ml 3. For a sauce, pour off any excess
Garlic powder 1/2 tsp. 2.5 ml oil, reheat, and deglaze.
Honey 1 tsp. 5 ml NUTRITION
Molasses 1 tsp. 5 ml
Salt 1/4 tsp. 1.25 ml
Nutrition Facts
Yield: Serves 10
Tomato paste 6 oz. 180 ml Serving Size: 4 oz. (115 g)
Amount Per Serving
Vegetable stock or water 2 c. 500 ml
Calories 120
Total Fat 6 g
Method of Preparation Sodium 85 mg
Total Carbohydrate 10 g
1. Gather all the ingredients and equipment. Protein 9 g
2. Sauté onion in oil in a large sauté pan over medium heat for 2 minutes.
Add tempeh, and sauté 5 minutes longer.
3. Reduce heat, add remaining ingredients, and simmer 5 minutes.
Serve warm.
Open-Faced “ Burgers”
Ingredients U.S. Standard Metric COOKING TECHNIQUES
Millet, uncooked 1 c. 240 ml Mixing:
Quinoa, uncooked 1/2 c. 120 ml 1. Follow the proper mixing proce-
Water or vegetable stock 3 c. 720 ml dure: creaming, blending, whip-
Salt 1 tsp. 5g ping, or combination.
Olive oil 2 Tbsp. 30 ml Baking:
Onion, diced brunoise 1 1/2 c. 350 g 1. Preheat the oven.
Carrots, shredded 1 c. 250 g 2. Place the food product on the
appropriate rack.
Celery, diced brunoise 1/2 c. 115 g
Garlic, medium size, NUTRITION
minced 1 clove 1 clove
Nutrition Facts
Oregano, dried 1/2 tsp. 2.5 ml Yield: Serves 10
Serving Size: 15 oz. (430 g)
Thyme, dried 1/2 tsp. 2.5 ml
Amount Per Serving
Sunflower seeds, Calories 420
toasted and ground 1 1/2 c. 360 ml Total Fat 15 g
Whole wheat flour 1/4 c. 50 g Sodium 390 mg
Rice vinegar 2 Tbsp. 30 ml Total Carbohydrate 61 g
Protein 14 g
Tamari or reduced-
sodium soy sauce 2 Tbsp. 30 ml
Green pepper,
diced brunoise 1/4 c. 50 g
Portabella mushrooms,
stemmed, wiped clean 10 each 10 each
Onions, large, sliced 2 each 2 each
Red pepper purée 1 c. 240 ml
Tomatoes, large, sliced 3 each 3 each
Arugula, washed 10 oz. 285 g

Method of Preparation
1. Gather all the ingredients and equipment.
2. In a fine-meshed sieve, rinse millet and quinoa under cold running water
until water runs clear. In medium saucepan, combine millet, quinoa, water
(or vegetable stock), and salt. Bring to a boil over medium-high heat. Stir,
cover, and return to a rapid boil. Reduce heat to low, and simmer covered
until liquid has been absorbed and steam holes appear, about 20 minutes.
3. Meanwhile, in large nonstick skillet, heat 1 tablespoon (15 ml) of oil over
medium-low heat. Add onions and cook about 5 minutes until translucent.
Stir in carrots, celery, garlic, oregano, and thyme. Continue cooking for 10
minutes, stirring occasionally.
4. Preheat oven to 350°F (177°C). With the remaining oil, lightly oil a large
sheet pan. In a large bowl, combine millet mixture, sautéed vegetables,
ground sunflower seeds, flour, vinegar, tamari, and green pepper. Mix well.
Use 1/2 cup (112 g) of the mixture, firmly packed, for each patty, and form
into ten round or oval patties. Place on prepared sheet pan, and bake until
lightly browned, about 30 minutes.
5. Broil or grill the portabella mushroom caps and the onion slices.
6. To serve, spoon 2 Tbsp. (30 ml) of red pepper purée onto a preheated
plate. Top each with a broiled mushroom, a burger, a broiled onion, and
tomato slice. Ring plates with 1 oz. (28 g) of arugula, and serve hot.
Lentil Loaf
Ingredients U.S. Standard Metric
Lentils, cooked 1 c. 225 g
Tomato, concassé 1/2 c. 115 g
Zucchini or yellow
squash, washed,
diced brunoise 1/2 c. 115 g
Green onions and tops,
trimmed, diced brunoise 1/4 c. 60 ml COOKING TECHNIQUES

Carrots, peeled, washed, Baking:

and diced brunoise 1/4 c. 115 g 1. Preheat the oven.
Garlic, peeled, and 2. Place the food product on the
finely chopped 3 cloves 3 cloves appropriate rack.
Bread crumbs, NUTRITION
unseasoned 1/4 c. 115 g
Cumin, ground 1/2–3/4 tsp. 4 ml Nutrition Facts
Yield: Serves 10
Ketchup 1/8 c. 30 ml Serving Size: 3 oz. (85 g)
Salt TT TT Amount Per Serving
Calories 80
Black pepper, ground TT TT
Total Fat 1 g
Egg white 1 each 1 each
Olive oil, cooking spray as needed as needed
Sodium 340 mg
Total Carbohydrate 15 g 471
Protein 4 g
Tomato Topping
Tomato paste 1/4 c. 60 ml
Ketchup 1/4 c. 60 ml

Method of Preparation
1. Gather all the ingredients and equipment.
2. Process the lentils in the food processor, or mash with a fork until finely
chopped, but not smooth. (Some whole lentils should still be visible). Mix
in tomato, zucchini, green onions, carrots, garlic, bread crumbs, cumin,
and ketchup. Season to taste with salt and pepper. Mix in egg white.
3. Spray loaf pan with cooking spray. Spread lentil mixture evenly in pan.
4. Combine ingredients for tomato topping, and spread mixture evenly
over top.
5. Bake at 350°F (177°C) until center is firm, approximately 35 minutes.
Tomato topping should be well caramelized.
6. Loosen the loaf around the edge with a knife. Invert onto a platter, and
slice into 3-oz. (85-g) portions.
Broccoli
with “Cheese” Sauce
Ingredients U.S. Standard Metric COOKING TECHNIQUES
Potato, peeled and
roughly chopped 3/4 c. 170 g
Boiling (At sea level):
1. Bring the cooking liquid to a
Water 2 c. 500 ml rapid boil.
Vegetable stock 2 c. 500 ml 2. Stir the contents, and cook the
Cornstarch 1/3 c. 75 g food product throughout.
Lemon juice, fresh 1/4 c. 60 ml 3. Serve hot.
Pimiento, canned, Simmering:
roughly chopped 7 oz. 205 g 1. Place the prepared product in
Nutritional yeast 1/2 c. 115 g an appropriately sized pot.
Onion powder 1 tsp. 5 ml 2. Bring the product to a boil, and
Salt (optional) 1 tsp. 5 ml then reduce the heat to allow
the product to barely boil.
Broccoli, florets 3 lbs. 1.4 kg
3. Cook until desired doneness
is achieved.
Method of Preparation NUTRITION
1. Gather all the ingredients and equipment.
2. Place the potato in a saucepan with 1 cup (240 ml) of the water and 1 cup Nutrition Facts
Yield: Serves 10
(240 ml) of the stock. Bring to a boil, and cook until tender, approximately Serving Size: 7 oz. (205 g)
15 minutes. Place potato along with its cooking liquid into blender or food Amount Per Serving

processor, and process until smooth; add more water and vegetable stock if Calories 90
Total Fat 0.5 g
purée is too thick.
Sodium 55 mg
3. Dissolve the cornstarch in the lemon juice. Total Carbohydrate 17 g
Protein 7 g
4. Place potato purée along with the cornstarch and lemon juice, pimiento,
yeast, onion powder, and salt into saucepan, and cook mixture over medium
heat, stirring constantly until thickened, about 5–6 minutes. Correct consistency
with leftover water and vegetable stock as needed; boil both first.
5. Meanwhile, steam the broccoli until tender, about 8 minutes. Drain well.
6. Place the drained broccoli in a bowl, and pour the sauce over it, mixing gently.
Scrambled Tofu
Ingredients U.S. Standard Metric COOKING TECHNIQUES
Onion, peeled, Sautéing:
diced macédoine 8 oz. 225 g 1. Heat the sauté pan to the
Sweet bell peppers, appropriate temperature.
washed, seeded, 2. Evenly brown the food product.
diced macédoine 8 oz. 225 g 3. For a sauce, pour off any excess
Garlic, peeled, oil, reheat, and deglaze.
minced 2 cloves 2 cloves
NUTRITION
Olive oil 1 Tbsp. 15 ml
Tofu, extra firm, Nutrition Facts
diced macédoine 8 oz. 225 g Yield: Serves 10
Serving Size: 4 oz. (115 g)
Tofu, soft, mashed 8 oz. 225 g Amount Per Serving
Nutritional yeast 4 Tbsp. 60 g Calories 70
Tumeric 1/4 tsp. 2g Total Fat 3 g
Sodium 130 mg
Soy sauce 2 Tbsp. 30 ml Total Carbohydrate 7 g
Tomato, washed, Protein 6 g
chopped 8 oz. 225 g

Method of Preparation
1. Gather all the ingredients and equipment.
2. Sauté the onion, bell pepper, and garlic in the oil until soft.
3. Add the tofu, nutritional yeast, turmeric,
and soy sauce. Simmer until heated.
4. Add chopped tomato, and serve.

473