Cyr - The Buddhist Chefs Vegan Comfort Cooking: Easy, Feel-Good Recipes for Every Day

Legumes have many benefitsin terms of nutrition, price, and environmentand because theyre an excellent source of vegetable protein, fiber, iron, and vitamins, they are central to a balanced diet. On store shelves, you can find legumes in cans (already cooked) or dried. Use whichever you prefer, just be sure to soak dried legumes first. When you first start adding more fiber-rich lentils and beans to your diet, your body might need a bit of time to adjust. MISO is a fermented paste made from fermenting soybeans with rice or other grains. Hailing from Japan, it has a salty and earthy flavor that adds depth to many dishes, including soups, broths, or marinades.

The longer the fermentation, the darker in color and more flavorful it becomes. So, at your local grocery store, youll find it comes in many colors, including white, yellow, and red. Any miso paste will do for these recipes. TEMPEH is a vegetable protein made from whole soybeans, which gives it even more protein and fiber than tofu. Tempeh is fermented and has a more compact texture. It also has a more complex flavor full of umami, the famous fifth fundamental taste (in addition to sweet, sour, salty, and bitter).

Tempeh is originally from Indonesia, where it is a staple used in many dishes, fresh or dried. Its very high in antioxidants and isoflavones, contains various B vitamins, and has natural antibiotic properties due to the mold used to ferment it. Tempeh also has lots of fiber, amino acids, high-quality protein, calcium, and essential fatty acids, and it is very low in fat. TEXTURED VEGETABLE PROTEIN (TVP) is a dietary protein made from soy flour. When you rehydrate it, it can be a vegan substitute for ground meat. TOFU is probably the protein that most people associate with a plant-based diet.

It is made from soybean milk. Rich in protein and calcium and low in fat, tofu is very versatile and has a fairly neutral taste, which allows it to absorb the flavor of whatever you season it with. For savory dishes, I suggest getting the firmest tofu you can find. The labeling can be confusing, so verify the tofu by touch. Firm or extra-firm tofu should have the firmness of mozzarella cheese.

Why is it in the plant-based dairy sources section of this book? Because it adds a cheesy flavor. You can find it in stores in flake form. Dont confuse this with bakers yeast or brewers yeast! PLANT MILKS are milks made from cereals and grains. I like to use soy milk, but you can substitute your favorite plant milk (almond, cashew, etc.) in most of the recipes in this book. Make sure to always use unsweetened varieties. VEGAN MAYONNAISE is a substitute for regular mayonnaise that doesnt contain eggs.