Plant Based Cooking for the Classroom

Teaching Culinary Arts Students about Plant-Based Cooking

Many culinary trends come and go in the culinary arts and restaurant industry. One special diet that doesn’t seem to be going anywhere is plant-based foods. There are a lot of health benefits to eating a plant-based diet. Packed with essential nutrients, fruits, vegetables, grains, and legumes contribute to heart health by reducing cholesterol levels and lowering the risk of heart disease.

The fiber content aids in digestion and weight management, while the abundance of vitamins and minerals enhances overall immune function. Studies also suggest that a plant-based diet may lower the risk of chronic conditions like type 2 diabetes and certain cancers.

Beyond physical health, the anti-inflammatory properties of plant-based foods contribute to improved joint and digestive health. Embracing a plant-based lifestyle not only supports individual well-being but also aligns with sustainable and ethical choices, making it a holistic approach to health.

Teaching culinary and FACS students about plant-based or vegan recipes is an excellent opportunity to help them understand an alternative diet that they may encounter having to accommodate, either if they work in the food service industry or if they are cooking for friends or family members.

According to the Alliance for Science, approximately 10% of Americans abstain from meat consumption. A 2021 survey by One Poll revealed that nearly half of Americans prefer plant-based meals over meat, and within the age group of 24 to 39, 54% identify as flexitarians.

Plant-Based Recipes for the Classroom

Hummus

Ingredients:

• 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
• 1/4 cup fresh lemon juice (about 1 large lemon)
• 1/4 cup well-stirred tahini
• 1 small garlic clove, minced
• 2 tablespoons extra-virgin olive oil, plus more for serving
• 1/2 teaspoon ground cumin
• Salt to taste
• 2 to 3 tablespoons water
• Dash of paprika for serving

Instructions:

1. In a food processor, combine the chickpeas, lemon juice, tahini, minced garlic, olive oil, cumin, and a pinch of salt.
2. Process until smooth, scraping down the sides of the bowl as needed.
3. With the food processor running, gradually add 2 to 3 tablespoons of water until the hummus reaches your desired consistency.
4. Taste and adjust the seasoning, adding more salt or lemon juice if needed.
5. Serve with pita bread cut into triangles or baby carrots.

Check out our Plant-Based Cuisine Lesson, which includes a slideshow, guided notes, questions, and recipes that will help you introduce common plant-based ingredients and alternatives to animal products. It also helps students gain cooking skills and review the cooking methods necessary to choose healthier meal options. ​

Teaching about Vegan or plant-based eating is a great way to teach about fresh produce that is seasonal, as well as cooking with whole foods. You can incorporate regional foods for you in your region to make delicious recipes that your students will love. For instance, in the Fall, we have a lot of basil in the garden, so pesto is a great option for a plant-based meal, and it is a great way to do some batch cooking because we make a lot of pesto ahead of time and store them in quart containers in the freezer and take them out for an easy meal. 

Sun-Dried Tomato Pesto Pasta

For the Sun-Dried Tomato Pesto:

• 1 cup sun-dried tomatoes (packed in oil), drained
• 1/2 cup fresh basil leaves
• 1/4 cup pine nuts
• 2 cloves garlic
• 1/2 cup nutritional yeast
• 1/2 cup extra-virgin olive oil
• Salt and pepper to taste

For the Pasta:

• 12 oz (340g) of your favorite pasta (spaghetti, fettuccine, or penne)
• Cherry tomatoes, halved (optional, for garnish)
• Fresh basil leaves, chopped (optional, for garnish)

Instructions:

1. Cook the pasta according to the package instructions until al dente. Drain and set aside.
2. In a food processor, combine sun-dried tomatoes, basil, pine nuts, garlic, and nutritional yeast. Pulse until well combined.
3. While the food processor is running, slowly add the olive oil until you achieve a smooth pesto consistency. Season with salt and pepper to taste.
4. Toss the cooked pasta with the sun-dried tomato pesto until well coated.
5. Garnish with halved cherry tomatoes and chopped fresh basil, if desired.

Teaching students about alternative protein sources is a great way to educate them about the fact that beef, chicken, and seafood are not the only sources of protein! Here is a list of some plant-based protein foods:

1. Legumes:
   • Lentils
   • Chickpeas
   • Black beans
   • Kidney beans
2. Tofu and Tempeh:
   • Tofu
   • Tempeh
3. Edamame:
   • Young, green soybeans
4. Quinoa:
   • A complete protein source
5. Nuts and Seeds:
   • Almonds
   • Peanuts
   • Chia seeds
   • Flaxseeds
   • Hemp seeds
   • Pumpkin seeds
   • Sunflower seeds
6. Whole Grains:
   • Brown rice
   • Oats
   • Barley
   • Bulgur
   • Whole wheat
7. Vegetables:
   • Broccoli
   • Spinach
   • Brussels sprouts
   • Asparagus
   • Artichokes
8. Soy Products:
   • Soy milk
   • Soy yogurt

​There are some tricks to preparing tofu, including pressing it until the moisture is removed. If done correctly, it is delicious and absorbs the flavor you add to the dish. 

Tofu Scramble

Ingredients:

• 1 block (14 oz) firm or extra-firm tofu, pressed and crumbled
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 teaspoon turmeric powder (for color)
• 1/2 teaspoon cumin powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Optional toppings: chopped tomatoes, spinach, nutritional yeast, avocado

Instructions:

1. Press the tofu to remove excess water. Crumble the tofu using your hands or a fork.
2. In a large skillet, heat olive oil over medium heat. Add chopped onions and garlic, and sauté until softened.
3. Add diced bell pepper to the skillet and cook for a few more minutes until it begins to soften.
4. Add the crumbled tofu to the skillet, mixing well with the vegetables.
5. Sprinkle turmeric powder, cumin powder, paprika, salt, and pepper over the tofu mixture. Stir until the tofu is evenly coated with the spices.
6. Cook the tofu scramble for about 5-7 minutes, stirring occasionally, until it is heated through and slightly crispy.
7. Adjust seasoning to taste and add any optional toppings you prefer.

Serve the tofu scramble hot, either on its own or with toast, tortillas, or as a filling for breakfast burritos. Customize with your favorite toppings and enjoy your easy and delicious vegan tofu scramble!

Introducing plant-based recipes to high school culinary arts classes not only broadens the students’ culinary repertoire but also helps them understand nutrition and sustainability. By teaching the versatility and flavors of plant-based ingredients, students can develop valuable skills that align with evolving dietary preferences and health-conscious choices.

Encouraging experimentation with diverse plant-based dishes empowers the next generation of chefs to create delicious, wholesome meals that cater to different dietary preferences, contributing to a more inclusive and environmentally conscious culinary landscape. As they embark on their culinary journeys, these students are not just learning recipes; they are embracing a culinary philosophy that promotes health, creativity, and mindful consumption.