When you juggle work, family and more in one go, cooking may not be your top priority. But with a few simple recipes within reach, meal preparation can make life easier and less stressful.
Here is an overview of eight simple vegetarian recipes that you can make at home. They are not only vegetable and easy to follow, they taste absolutely delicious. You can tackle vegetarian cooking in no time.
Vegetarian diets: what you need to know
With its focus on vegetable proteins, fresh products and sturdy full grains, a vegetarian diet has many health benefits and makes nutritious food lively, satisfactory and sustainable.
Why are vegetarian diets so popular?
People choose to be vegetarian for a large number of different reasons – including environmentalness, animal welfare, health problems, religion and more (more (more (2). Nowadays it is easier than ever to become meatless with more vegetable staples on shelves, more vegetarian dishes in restaurants and more reliable recipes within reach.
If you are worried about missing nutrients without meat, breathe a breath – not you. “Vegetarians can absolutely meet all their needs for nutrients,” says MyfitnessPal Dietitian Katherine Basbaum. The key is building meals around nutrient-tight entire foods such as beans, grains, vegetables, nuts and seeds instead of leaning on ultra-processed options that are nutrients and have a lot of sugar and salt.
Vegetarian diets can actually be very useful if you process at least, eat whole foods (1). In addition to added fibers, the benefits include a series of:
- Vitamins
- Minerals
- Antioxidants (1))
Basbaum says that these benefits can help reduce the risk of heart disease and to manage blood sugar, blood pressure and weight (1).
How to make vegetarian cooking easier
Vegetarian cooking does not have to be scary or overwhelming. Here are a few tips to save time, money and energy:
- Don’t be afraid of frozen food. Frozen Fruit and Fruit can be just as nutritious as their frozen counterparts (3). Moreover, they are often cheaper and pre -cut.
- Cook large batches and freezing. If you often fall short, you want to cook larger batches and save leftovers for later.
- Prepare Prep Vegetables in advance. You can make a massive laundry and cutting session after you went to the supermarket. This makes the daily cooking process a bit easier.
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8 simple vegetarian recipes
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#1: Chickpeas “Tuna” Salad Sandwich
Sometimes it is nice to create a vegetarian view of a classic sandwich. These chickpeas “tuna” salad sandwich imitates the taste and texture of your typical tunaandwich. Full of chickpeas, celery and red onion, this dish serves 18 grams of fiber and 18 grams of proteins while containing little saturated fat.
The only thing you really need for this dish is a bowl and spoon. Just mix everything together and sandwich your mixture between two slices of bread for a delicious portable lunch.
You can also give things a bit with Dijon mustard, lemon juice, sauce, dill or whatever you want.
Serves: 1 | Serving size: 1 sandwich
Nutrition (per portion): calories: 505, total fat: 17 g, saturated fat: 2g; Latigly saturated fat: 3G; Cholesterol: 13.5 mg; Sodium: 962 mg; Carbohydrates: 78g; Fiber: 18g; Sugar: 20g; Protein: 18g
#2: Swiss Chard, Parmesan cheese and cottage cheese soufflé
If you like eggs, it is for you. This simple soufflé is in taste, texture and lots of proteins. The earthly Swiss chard adds a sturdy, somewhat bitter contrast to the creamy, spicy cottage cheese, while downy eggs bind it all together in a light but satisfying low-carb dish.
Although this dish takes some time to bake in the oven, the end product is definitely worth it. It is good for meal preparation, so cut the soufflé in squares and save for an easy to microwaved breakfast. It also works well as a savory brunch congregation or a light dinner combined with a salad.
Serves: 4 | Serve size: 4-inch square piece
Nutrition (per portion): calories: 284; Total fat: 13.6 g; Saturated fat: 8g; Latigly saturated fat: 4G; Cholesterol: 280 mg; Sodium: 350 mg; Carbohydrate: 9g; Dietary fiber: 1G; Sugar: 5g; Protein: 35 g
#3: Vegetarian tamal cake
Here is a meatless version of a TEX-MEX classic that you can probably save now. “Most ingredients are pantry and freezer staples that you can buy and keep it at hand, making it easy to put together whenever you want,” says Basbaum.
This tamal cake is great for a sturdy but healthy dinner. It will certainly meet all Tex-Mex or Bean-Forward desires that you have.
Serves: 6 | Serving size: 1 1/2 cups (185 g)
Nutrition (per portion): calories: 356; Total fat: 11g; Saturated fat: 3G; With monounsaturated fat: 6g; Cholesterol: 42mg; Sodium: 660 mg; Carbohydrate: 51g; Dietary fiber: 7G; Sugar: 6g; Protein: 15g
#4: Jackfruit Enchiladas
Continue with the Mexican food theme, make good use of a lesser -known fruit to create a tasty, savory meal. This dish also offers a homemade, healthier alternative for Enchilada sauce-skip purchased in the store, the surplus sodium and preservatives.
Combine this Enchiladas with a simple Pico de Gallo or a fast dash of lime to brighten up their taste.
Serves: 4 | Serve size: 2 Enchiladas
Nutrition (per portion): calories: 372; Total fat: 21g; Saturated fat: 5g; With monounsaturated fat: 7G; Cholesterol: 15 mg; Sodium: 698 mg; Carbohydrate: 37g; Dietary fiber: 12g; Sugar: 11g; Protein: 11g
About the expert
Katherine Basbaum, MS, RD Is Food Data Curator at MyfitnessPal. She received her masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
#5: Mushroom stroganoff
“Stroganoff is traditionally a very rich dish that packs a lot of calories and fat, but this vegetarian version gives you a warm portion for a very moderate amount of calories,” says Basbaum. Mushrooms are rich in B vitamins, vitamin D, potassium and more (4) —Packing this stroganoff with many nutrients.
Try this dish with a salad for dinner, or only for a microwave lunch. Anyway, you will certainly be satisfied and happy.
Serves: 4 | Serving size: about 1 1/2 cups
Nutrition (per portion): calories: 351; Total fat: 15 g; Saturated fat: 6g; Monounsaturated fat: 5g; Cholesterol: 66mg; Sodium: 466mg; Carbohydrate: 50g; Dietary fiber: 5G; Sugar: 4G; Protein 13g
Food bonus: potassium: 347 mg; Iron: 15%; Vitamin A: 12%; Vitamin C: 6%; Calcium: 11%
#6: Cabbage and onion noodle Kugel
This healthier look at a Hanukkah -not really has it all. From noodles and cabbage to Greek yogurt and eggs, this kugel covers every food cupboard.
By using low-fat Greek yogurt instead of cream cheese or sour cream-this traditional greasy dish is made healthier, but still has the same creamy, reassuring taste that we know and that we love. You absolutely do not need a holiday as an excuse to devour this dish.
Serves: 9 | Serving size: about 1 cup
Nutrition (per portion): calories: 236; Total fat: 11g; Saturated fat: 2g; Monounsaturated fat: 5g; Cholesterol: 23mg; Sodium: 293 mg; Carbohydrate: 26g; Dietary fiber: 5G; Sugar: 8g; Protein 10g
Food bonus: potassium: 314 mg; Iron: 8%; Vitamin A: 6%; Vitamin C: 51%; Calcium: 9%
#7: Vegetarian Land Benedict
This vegetarian mashup from eggs Benedict and cookies with gravy can take more time and effort, but if you host a brunch, this is the perfect dish. This recipe includes what basbaum calls one of the “secrets to lower fat”: pureed beans that act as a combination agent for the cookies.
Try this dish with a salad of fruit or add arugula instead of spinach. Anyway, this dish will certainly satisfy a hungry crowd.
Serves: 8 | Serving size: 1 cookie, 1/4 cup/55 g stirring eggs, 1/3 cup/80 ml gravy
Nutrition (per portion): Calories: 333; Total fat: 16g; Saturated fat: 8g; Latigly saturated fat: 3G; Cholesterol: 214mg; Sodium: 667 mg; Carbohydrate: 34g; Diet fibers: 6G; Sugar: 4G; Protein: 15g
#8: Spring -ui frittata
Here is a delicious breakfast recipe. Basbaum says that recording citrus and many fresh herbs in this frittata lets you cut back on sodium without sacrificing taste.
This frittata is loaded with vitamins A and C of kale and serves 28 grams of proteins. If you have leftovers, you feel free to reheat and eat as it is, or cut it in and try it on toasted multi -crown bread for a kind of bruschetta.
Serves: 4 | Serving size: 1/4 frittata
Nutrition (per portion): Calories: 388; Total fat: 26g; Saturated fat: 8g; Monounsaturated fat: 5g; Cholesterol: 568 mg; Sodium: 616 mg; Carbohydrate: 14g; Diet fibers: 3G; Sugar: 2g; Protein 28g
The Bottom Line
Everything is possible when following a vegetarian diet. With a little bit of time and effort, you can easily convert basic ingredients into a delicious meal.
To leave Myfitnesspal Help you achieve your goals while optimizing your meals with better vegetarian dishes. Whatever you feel like, we have covered you even while you eat vegetarian food!
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