Vegan Ingredient Substitution Chart

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Ingredient Substitution Chart
MEAT SUBSTITUTES
EGG SUBSTITUTES
One egg is equal to:
Legumes, beans, peas, and lentils are an all-natural,
high-fiber protein source that can easily be used as the
1/4 cup silken tofu blended
main course or in place of meat in recipes.
1/2 mashed banana
Vegetarian burgers, made from a variety of plant foods
1/4 cup applesauce or pureed fruit
including vegetables, grains, and soy, provide a meat-
1/2 cup soy or rice yogurt
like taste and texture and can substitute for ground meat.
1 1/2 tsp. of Ener-G Foods Egg Replacer +
2 tbsp. lukewarm water
Tempeh, made from fermented soybeans, has a distinct
flavor and meaty texture that can be used in place of
1 tbsp. ground flaxseed meal + 3 tbsp. water + 1 tbsp.
ground meat and works well in curries, chilis, and
oil + 1 tsp. baking powder + 1 tsp. potato
stir-fries.
or cornstarch
Seitan, made from wheat gluten, is well-suited for
1/4 cup mashed white potatoes or sweet potatoes
shaping into roasts or for replacing strips or chunks of
2 tbsp. potato starch, cornstarch, or arrowroot
meat in recipes such as fajitas, stews, or stir-fries.
2-3 tbsp. tomato paste
Portobello mushrooms have a savory flavor for filling
1/4 cup cooked oats
a meat layer in a dish or as “burgers” at your next
2-3 tbsp. bread crumbs
barbecue, especially after marinating in low-fat dressing
and then grilling or heating in a frying pan.
2-3 tbsp. flour
1 tsp. baking powder
Tofu, a curd made from soybeans, is mild in taste and
easily absorbs the flavor of any recipe. Soft tofu works
well in soups, sauces, and desserts, and firmer varieties
DAIRY ALTERNATIVES
work well in stir-fries and other recipes requiring tofu
to hold its shape. For a denser texture, freeze tofu,
Milk: Equal portion of almond, oat, soy-, hazelnut, or
thaw, and squeeze out excess water before using it in
rice milk.
your recipe.
Creams: Almond milk (or any nut milk), soymilk,
Textured vegetable protein (TVP), made of defatted
coconut milk, mashed potato, pureed garbanzo beans,
soybeans, provides a substitute for ground meat.
pureed tofu, soy sour cream, soy whipping cream, or
soy creamer.
OIL ALTERNATIVES
Parmesan cheese: Nutritional yeast, garlic powder, and/
or chopped walnuts or almonds.
Sautéing: Water or vegetable broth.
Cheese: Soy-, rice-, nut-based cheese alternatives, or
Baking: Applesauce, or low-fat liquids such as plant
nutritional yeast.
milk or water.
Butter: Dairy-free non-hydrogenated margarine for
cooking, baking, or spreading. Some good brands
include Earth Balance and Spectrum.
Ricotta cheese: Firm tofu, drained, and crumbled.
Physicians Committee for Responsible Medicine •

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