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If you’re new to this whole Vegetarian/Vegan thing, you will quickly find that there is a whole world of foods out there that you’ve probably never even heard of before! Hopefully this list will help decipher some of the recipes you find and encourage you to try some delicious new ones!

Bok Choy
Often used in Chinese foods (I often use it in stir frys), it can also be used in soups and pastas, or used raw in salads, or it can be a side dish all on its own. Bok Choy looks like a cross between celery and spinach, but tastes like neither. I love the taste, but you’ll have to try it for yourself! Bok Choy is low in calories (only 10 calories per 1/2 cup) and low in sodium, high in calcium and vitamins C and A.  Try Sesame-Shiitake Bok Choy or Stir-Fried Bok Choy with Ginger and Garlic.
 

Couscous
Made from semolina wheat, I believe couscous is considered a pasta, but I think of it more like rice.  It makes a fantastic side dish or a bed for mixed veggies.

Nutritional Yeast
Often used to make vegan cheese dishes (like mac & cheese, or cheese dip) and sometimes sprinkled over items like garlic bread or popcorn. This is a type of yeast that is yellow in color and actually has a cheese-like flavor. Nutritional Yeast is the only reliablevegan source of vitamin B12, so adding a spoonful to some pasta sauce or sprinkling it over your green beans every once in a while is a good idea. You will find Nutritional Yeast at health food stores (or Whole Foods in the nutritional supplements section). It will not be with the baking yeast. Try Vegan Cheesy Macaroni Casserole or Vegan Cheese Dip
 

Orzo
A pasta that happens to be shaped like rice (it’s not rice, it’s pasta). 

Quinoa (pronounced “keen-wah”)
Though its not technically a grain (it is a seed from a leafy plant), quinoa can be substituted for grains in cooking (like rice or cous-cous).  Quinoa is rich in protein, iron, potassium, a good source of fiber, and is easily digested.  There are 4 colors of quinoa: yellow, red, brown, and black.  It is cooked similar to rice: 1 part quinoa to 2 parts water, bring to a boil, reduce heat and simmer for about 15 mins. 
 

Seitan (pronounced “Say-tan,” yes, like the devil, also called “wheat gluten”)
A mock meat made from wheat that is high in protein.  Seitan is used to make many popular mock meats like Tofurkey.  Check out these seitan recipes.
 

Tempeh (pronounced “tem-pay”)
A soy protein, like tofu but with a much thicker texture and more flavor.  I simply cook tempeh in a marinade (like teriyaki sauce) and eat it in a loaf, but it can be eaten in a sandwich, wrap, salad, stir fry, and there are tons of tempeh recipes.  As one of my (meat-eating) co-workers said, “If McDonald’s sold tempeh burgers, people would be like, ‘This stuff is good!’ ”

Tempeh is a complete protein food that contains all the essential amino acids. It is very nutritive and contains many health promoting phytochemicals such as isoflavones and soy saponins. The soy protein and isoflavones have many health benefits. Isoflavones strengthen bones, help to ease menopause symptoms, reduce risk of coronary hearth disease and some cancers. Tempeh maintains all the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process.
 

Tofu
Also called “bean curd” because it is created by curdling soy bean milk and pressing the curdles into blocks.  Tofu does not have much flavor on its own, but it takes on the flavor of whatever it is cooked in. It is often used in stir-frys, but also serves as a vegan substitute for eggs in baked goods or a ricotta cheese substitute in Italian staples.  There are so many tofu recipes.
 

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