Start with foods you already make
Plant-based cooking is often easiest when you change one ingredient instead of rebuilding an entire meal. These seven swaps work in many everyday dishes.
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1. Lentils or mushrooms for ground meat
Cooked lentils add body to tacos, pasta sauce and stuffed vegetables. Finely chopped mushrooms add a savory texture and can be used alone or with lentils.
2. Unsweetened plant milk for dairy milk
Oat, soy and almond beverages can work in cereals, sauces and baking. Choose an unsweetened variety for savory recipes.
3. Flax mixture for egg in many baked goods
For recipes where egg mainly binds ingredients, one tablespoon ground flaxseed mixed with about three tablespoons water can be useful. Let it thicken before adding it.
4. Mashed avocado or hummus for creamy spreads
Both add richness to sandwiches and wraps without requiring dairy-based spreads.
5. Nutritional yeast for a savory finish
A small sprinkle can add a nutty, savory character to pasta, vegetables and popcorn.
6. Vegetable broth for some cooking oil
When sautéing onions or vegetables, small splashes of broth can keep food moving in the pan. Oil can still be used when its flavor or cooking properties matter.
7. Beans for part of the meat in soups and chili
Beans are inexpensive, filling and easy to keep in the pantry. Start by replacing part of the meat, or use several varieties for an all-plant version.
Make it practical
Pick one swap that fits a meal you already enjoy. A gradual approach makes it easier to learn which flavors and textures work best for you.