Vegetarian Protein: Beyond Tofu

The biggest misconception about vegetarian cooking is that it's just meat with something missing. The best vegetarian cooking doesn't try to replicate meat — it celebrates the genuine appeal of plant-based ingredients, which have textures, flavors, and cooking properties all their own.

Tofu (All Forms)

Tofu is worth knowing well — it comes in dramatically different textures that suit different applications:

• Silken tofu: Smooth, custard-like — blend into smooth sauces, desserts, soups. Never fry.
• Soft tofu: Delicate — use in soups (miso soup, sundubu jjigae)
• Firm tofu: Slice and pan-fry, bake, or crumble. Press out water for better results.
• Extra-firm tofu: Best for stir-frying, grilling, marinating — holds its shape

The pressing trick: Wrap firm tofu in a towel and press for 20-30 minutes. Removing water allows it to absorb marinades and fry crisper.

The freezing trick: Freeze tofu, then thaw. The ice creates an open, spongy texture that absorbs marinades dramatically better and crisps up more easily.

Tempeh

Tempeh is fermented whole soybeans pressed into a firm cake. Unlike tofu, it has a nutty, earthy flavor all its own. Higher in protein than tofu, and the fermentation makes it easier to digest.

How to use it: Slice thin and pan-fry until golden and crisp. Marinate in soy sauce and maple syrup. Crumble into tacos or bolognese. Cube and braise. Tempeh is more forgiving than tofu — it won't fall apart.

Pulses: The Unsung Heroes

Lentils, chickpeas, black beans, kidney beans, and peas are among the most complete plant proteins and some of the most versatile ingredients in any cuisine:

• Lentils: Red lentils melt into creamy dals in 20 minutes. Brown/green lentils hold their shape for salads and soups. Black (beluga) lentils are dramatic and luxurious.
• Chickpeas: Roast until crispy for snacking; blend into hummus; simmer with tomato and spices for chana masala; toss into salads.
• Black beans: The backbone of Latin American cooking — tacos, burritos, soups, rice dishes.
• White beans (cannellini, navy): Blend into dips or soups; braise with olive oil and sage; add to minestrone.

Seitan (Wheat Gluten)

Made from vital wheat gluten, seitan has the chewiest, "meatiest" texture of all plant proteins. It can be sliced thin like deli meat, torn into chunks for stews, or formed into roasts. Very high in protein.

Best for: Anyone who misses the texture of meat. Braised seitan in red wine sauce, seitan "steaks," shredded seitan tacos.

Not for: Anyone with gluten intolerance or celiac disease.

Eggs and Dairy (For Vegetarians)

• Eggs: 6g protein each, incredibly versatile — frittatas, shakshuka, egg-fried rice, omelets stuffed with vegetables
• Greek yogurt: High protein, works in both sweet and savory applications. Marinades, dressings, breakfast bowls, tzatziki.
• Ricotta and cottage cheese: Both high in protein, mild in flavor, versatile. Stuffed shells, lasagna, folded into frittatas, eaten with honey and fruit.

Nuts and Seeds

Not complete proteins but valuable contributors: walnuts, almonds, pumpkin seeds, hemp seeds (a complete protein), chia seeds (complete protein). Add to oatmeal, salads, and grain bowls for texture and nutrition.