WELCOME to Five Weeks of Flexitarian Eating! In this series of posts we’re going to explore ways to help you reduce the amount of meat in your diet.
Have you been thinking about reducing the amount of meat you eat? Perhaps you’d like to improve the quality of the meat you eat, but your budget limits the amount you can consume. Or maybe you feel the need to eat more plant foods, like me.
What do flexitarians eat?
The simple answer is whatever we want! Humans have adapted to a wide range of diets. Flexitarians choose to put emphasis on plant forward eating.
The nice thing about flexitarian eating is that it’s so…well, flexible. You get to choose your level of commitment to eating in the semi-vegetarian way. Want to go meatless one day a week? That’s wonderful! Want to include eggs and dairy products? That’s great, too! Do you have food allergies? With planning and knowledge, those can also be worked around. The only thing required is the desire to practice flexitarian eating.
That’s what this series is all about. I hope to get you thinking beyond meat and potatoes towards increasing the diversity in your diet. For Week One, I want you to start thinking about beans as the main component of a meal instead of a side dish.
If you’ve read my blog for any length of time you know I love to eat beans and legumes. They are perfect for substituting into recipes in place of meat. This is especially true for recipes like casseroles where the meat is only part of the whole. It’s a good idea to have some ready to eat beans on hand. Beans can be purchased in cans or jars and stored in the pantry until you need them. You’ll find more variety among dried beans (as shown in the photo). They can be cooked in batches and frozen in one or two cup portions.
There is a little controversy over how to prepare dried beans, peas and chickpeas. I normally soak mine overnight and change the water before cooking them. Some people add a little vinegar or lemon juice to the soaking liquid. Soaking is said to destroy the phytic acid, an enzyme inhibitor which protects the beans from digestion. If you eat a balanced diet, phytic acid isnβt a concern, as pointed of by Dr. Weil.
Some folks donβt bother with soaking, especially when cooking beans in a slow cooker or pressure cooker. Dried lentils and split peas donβt need to be soaked, but should at least be rinsed and picked through before cooking.
How to substitute beans for meat in a recipe
The easiest thing to do is substitute serving for serving. For example, a pound of chicken is equal to four 4 ounce servings. In general you’d use about 2 cups of cooked beans which is equivalent to four 1/2 cup servings of beans. For me, that’s a 15 ounce can of rinsed and drained beans.
Here’s an example of how to make the substitution. Awhile back I posted a Skillet Chicken Cacciatore recipe. This week, I made it using white kidney beans (also called cannelini beans). I didn’t have to make any other changes. The original recipe was served over polenta, but we served our bean filled version over spaghetti and it was absolutely delicious.
Lentils make a great hamburger substitute, as in this meatless Lentil Loaf.
For loaves and burgers you’ll want to use a binder, like egg (there are egg substitutes, too. We’ll talk about them later…baby steps!) Often times you’ll also want another vegetable like shredded carrots, zucchini or mushrooms to help keep everything moist. When substituting lentils for ground beef, using sloppy joes as an example, just season the lentils as you would season the meat. It can really be that simple.
Your Week 1 Assignment
Plan a meal where some sort of bean or legume is the star of the plate. I recommend something simple like a casserole or skillet meal. You can substitute the beans for meat or choose a recipe that is already “beancentric.” I’ll link a few below. If you’re not a bean fan, make any meatless meal that appeals to you. Then, tell me about your meal in the comments. Did you have any difficulties? How was it? If you follow me on Lydia’s Flexitarian Kitchen’s Facebook Page you can even share a photo!
You can check out this page with an assortment of recipes featuring beans and lentils for more ideas on how to use them in place of meat.
Note: I’m updating this series which was originally published in 2014. Eventually I’ll update the photos, too π
See these links for the rest of the series:
Week 1: Beans
Week 2: Let’s Talk Tofu
Week 3: Grains and Greens
Week 4: Dairy or No?
Week 5: Going Full Flexitarian
Etta
Saute 3-4… or 5-6…cloves of minced garlic in 2-3 tablespoons of olive oil until soft and fragrant. Add two cans of drained ( not rinsed) canellini beans. Heat for five or six minutes until everything is hot…Then throw in a big bag of fresh spinach. Cover and cook until spinach is cooked. Salt and pepper to taste.Stir and enjoy.
LydiaF
Thank you, Etta! What an easy and flavorful recipe. I’ll bet it would be good with some chopped tomatoes, too!
Etta
Haven’t tried that ! But a big slice of homemade French or Italian bread is great for sopping up. When I spend all day baking ( bread included) this is my go-to dinner. One pan, one lid, one bowl, one fork and one glass…..Can’t forget the wine….a rich, dark red. Oh, yum!
KalleyC
I love this idea of substituting meat with beans. I so want to do this with my family, and I think this is a great way to go! Thank you! {Dropping in from Content in the meantime blog linkup}
LydiaF
Good luck! Thanks for stopping by and taking the time to comment π
Christina
Hi Lydia! I’m super excited to follow this series. I always want to include more vegetables in our diet and organic meat is more expensive so I’ve decided to cut back on the amount of it I use. My 8 year old daughter is also wanting to eat less and less meat so I need to make sure I’m getting lots of nutrition into all of my family. We’ve become flexitarian without realizing that is what we were doing. I would love to learn how to be more intentional about it. Even my carnivore teenager is becoming more accepting of meatless meals.
LydiaF
Thanks Christina. I hope the series is helpful π
The DIY Homegirl
Great idea for a series! I tried being vegetarian years ago and gave up out of laziness. But I did resolve to eat meat only once a day (whereas before it was at 2, even 3 meals), which has worked very well for me. Always looking for new ideas for those meatless meals. Thanks for sharing!
LydiaF
That’s pretty much what I do too, although sometimes a couple days have gone by and I’ll realize I haven’t had any meat. Have you read Mark Bittman’s book VB6 (Vegan Before 6PM). It’s totally do able, even if some days you’re Vegetarian Before 6 haha.
DesignedByBH
I LOVE beans. I feel like I get cravings for the things that my body needs more of nutritionally. I rarely crave meat (though I like a good steak sometimes), but often crave beans. Long story short, I like the post!
Thanks for sharing on the Daily Blog Boost today! π
LydiaF
I know what you mean about the cravings! While I often crave sugar (I try to ignore that), there are times when I literally feel veggie starved, especially when travelling. Thanks for taking the time to post π
John
We’re huge into pulses and legumes, too. Although we still eat plenty of meat! Love the idea of this series – it’ll be fun! Happy New Year!
LydiaF
I’m having fun writing it. Thanks for dropping by, John. Happy New Year to you and Mrs KR π
EMily
super fun! Pinning! I haven’t eaten meat for almost 20 years… when I tell people this many can’t imagine what I do actually eat ;o) to me, its super easy… looking forward to your great ideas! Emily
LydiaF
I’m often surprised to realize that several days have gone by without any meat although there’s almost always something with dairy or eggs. Thanks for taking the time to comment π