If you’re new to the world of vegan cooking or just looking to expand your plant-based repertoire, consider adding nutritional yeast to your pantry. Not only does it offer numerous health benefits, but it’s also a fantastic way to add depth and richness to savory vegan dishes.
What is Nutritional Yeast?
Nutritional yeast is a deactivated yeast, meaning it is grown and then killed. It is usually sold in flakes and has a nutty, savory, and slightly sweet flavor. It’s often used as a vegan cheese substitute because of its umami-rich taste.
Some people confuse nutritional yeast with brewer’s yeast, which is used in the fermentation of alcoholic beverages. However, they are not the same. Nutritional yeast is grown specifically for its nutritional properties, whereas brewer’s yeast is grown for its ability to ferment alcohol.
Health Benefits of Nutritional Yeast
Nutritional yeast is packed with vitamins and minerals, making it a superfood for vegans. One serving (about 1 tablespoon or 7 grams) has:
- 4 grams of protein
- 1 gram of fiber
- 20% of your daily requirement of iron
- 10% of your daily requirement of zinc
- 10 micrograms of B12 (if fortified)
It’s low in calories and has no sugars or sodium, making it a great addition to savory dishes.
Adding Nutritional Yeast to Vegan Recipes
Nutritional yeast has a cheesy, savory taste that makes it a perfect substitute for cheese in vegan cooking. It also adds a meaty umami flavor that can enhance savory dishes.
You can use nutritional yeast in many ways, including:
- Sauces and dips
- Seasonings and toppings
- Cheese alternatives
For example, you can use nutritional yeast to make:
- Cashew-based sauces
- Vegan cheese sauce alternatives
- Dips and spreads
You can also sprinkle it on roasted vegetables or use it as a coating for “fried” foods like tofu. It’s also great as a topping for salads, soups, and grain bowls.
One of the most popular vegan dishes that uses nutritional yeast is mac and cheese. Simply make a creamy, cheesy sauce using nutritional yeast and cashews, and toss it with cooked macaroni. You can also bake it for an extra layer of flavor.
Another delicious way to use nutritional yeast is by making a nutritional yeast-crusted tofu or tempeh. Simply coat the tofu or tempeh in a mixture of nutritional yeast, breadcrumbs, and seasonings, and then pan-fry it. The nutritional yeast will create a crispy, flavorful coating that’s sure to satisfy.
You can also blend nutritional yeast with nuts, herbs, and olive oil to make a nutritional yeast-infused pesto. Toss it with pasta or use it as a spread.
Seasoning with Nutritional Yeast
When seasoning with nutritional yeast, start with a small amount and gradually add more until you reach your desired flavor intensity. You can also combine it with other spices and herbs to enhance the flavors.
Experiment with different brands and types of nutritional yeast to find the one that best suits your taste preferences.
Storing Nutritional Yeast
Nutritional yeast should be stored in an airtight container in a cool, dark place, such as the pantry. Avoid storing it in the refrigerator or freezer, as the cold temperatures can affect the flavor and texture.
When stored properly, nutritional yeast has a long shelf life, so you can keep it on hand for whenever the craving for a cheesy, savory dish strikes.
Nutritional yeast is a deactivated yeast that is often sold in flakes and has a nutty, savory, and slightly sweet flavor. It’s often used as a vegan cheese substitute due to its umami-rich taste.
2. Health Benefits of Nutritional Yeast
Nutritional yeast is packed with vitamins and minerals, making it a superfood for vegans. One serving (about 1 tablespoon or 7 grams) has 4 grams of protein, 1 gram of fiber, 20% of your daily requirement of iron, 10% of your daily requirement of zinc, and 10 micrograms of B12 (if fortified). It’s low in calories and has no sugars or sodium.
3. Adding Nutritional Yeast to Vegan Recipes
Nutritional yeast can be used in many ways, including sauces and dips, seasonings and toppings, and cheese alternatives. It’s great for making savory dishes like cashew-based sauces, vegan cheese sauce alternatives, dips and spreads, and cheesy dishes like mac and cheese. You can also sprinkle it on roasted vegetables or use it as a coating for “fried” foods.
One of the most popular vegan dishes that uses nutritional yeast is mac and cheese. Simply make a creamy, cheesy sauce using nutritional yeast and cashews, and toss it with cooked macaroni. You can also bake it for an extra layer of flavor.
Another delicious way to use nutritional yeast is by making a nutritional yeast-crusted tofu or tempeh. Simply coat the tofu or tempeh in a mixture of nutritional yeast, breadcrumbs, and seasonings, and then pan-fry it. The nutritional yeast will create a crispy, flavorful coating that’s sure to satisfy.
You can also blend nutritional yeast with nuts, herbs, and olive oil to make a nutritional yeast-infused pesto. Toss it with pasta or use it as a spread.
4. Mastering the Art of Nutritional Yeast Seasoning
When seasoning with nutritional yeast, start with a small amount and gradually add more until you reach your desired flavor intensity. You can also combine it with other spices and herbs to enhance the flavors.
Experiment with different brands and types of nutritional yeast to find the one that best suits your taste preferences.
5. Storing Nutritional Yeast
Nutritional yeast should be stored in an airtight container in a cool, dark place, such as the pantry. Avoid storing it in the refrigerator or freezer, as the cold temperatures can affect the flavor and texture. When stored properly, nutritional yeast has a long shelf life.