If you juggle work, family and more at once, cooking may not be your top priority. But with a few simple recipes on the fingertips, the preparation of the meal can make life easier and less stressful.
Here is a summary of eight simple vegetarian recipes that you can open at home. Not only are they vegetable and easy to follow, they also taste absolutely tasty. You can tackle vegetarian cuisine in no time.
Vegetarian diets: What you should know
With the focus on herbal proteins, fresh products and hearty whole grain products-a vegetarian diet offers many health benefits and makes nutritious eating foods alive, satisfactory and sustainable.
Why are vegetarian diets so popular?
People choose to be a vegetarian – including the sustainability of ecological sustainability, animal welfare, health problems, religion and more (more (more (more2). Today it is easier than ever to make meatless with more staple foods on a vegetable basis in shelves, more vegetarian dishes in restaurants and more trustworthy recipes on your fingertips.
If you are worried about missing nutrients without meat, breathe in – you won’t do it. “Vegetarians can meet all nutrient needs absolutely,” says Myfitnespal Dietician Katherine Basbaum. The key is to build meals to build nutrient-rich whole foods such as beans, grain, vegetables, nuts and seeds instead of relying on ultra-processed options that are low in nutrients and high in sugar and salt.
Vegetarian diets can actually be very advantageous if they eat minimally processed full -scale food (1). In addition to additional fibers, the advantages include a number of:
- Vitamins
- Minerals
- Antioxidants (1)))
According to the basbaum, these advantages can help reduce the risk of heart disease and to get with blood sugar, blood pressure and weight (weight (weight1).
How to make vegetarian cooking easier
Vegetarian cuisine 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 vegetables can be just as nutritious as their frozen counterparts (3). They are also cheaper and preceded by a lot of time.
- Cook and freeze big batches. If you are often short, you want to cook larger batches and save remains for later.
- Prepare vegetables in advance. You can carry out a mass washing and hacking meeting after you have gone to the grocery store. This makes the daily cooking a little easier.
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8 simple vegetarian recipes
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#1: Cohnpea “Thunfisch” salad -Sandwich
Sometimes it is fun to create a vegetarian attitude of a classic sandwich. This chickpea -thunfish salad -Sandwich adds the taste and texture of your typical tuna -sandwich. With chickpeas, celery and red onions, this dish serves 18 grams of fiber and 18 grams of protein and is also with saturated fat.
Everything you really need for this dish is a bowl and a spoon. Just mix everything and sandwich your mix between two bread slices for a delicious handheld lunch.
You can also spice up the things with Dijon mustard, lemon juice, relish, dill or everything you like.
Serves: 1 | Serving size: 1 sandwich
Nutrition (per serving): calories: 505, total fat: 17g, saturated fat: 2G; Monus unsaturated fat: 3G; Cholesterol: 13.5 mg; Sodium: 962 mg; Carbohydrates: 78g; Fiber: 18g; Sugar: 20g; Protein: 18g
#2: Swiss chard, parmesan and cottage cheese soufflé
If you like eggs, this is for you. This simple soufflé packs taste, texture and a lot of protein. The earthy Swiss deficiency gives the creamy, spicy cottage cheese a hearty, slightly bitter contrast, while fluffy eggs tie everything together into a light but satisfactory carbohydrate bowl.
Although this dish takes some time to bake in the oven, the end product is absolutely worth it. It is good for preparing meals. So cut the soufflé into squares and save for a easily too microphined breakfast. It also works well as a hearty brunch heart or a light dinner with a side salad.
Serves: 4 | Serving size: 4-inch square piece
Nutrition (per serving): Calories: 284; Total fat: 13.6 g; Saturated fat: 8g; Monus unsaturated fat: 4G; Cholesterol: 280 mg; Sodium: 350 mg; Carbohydrate: 9g; Food fiber: 1G; Sugar: 5G; Protein: 35g
#3: Vegetarian tabale cake
Here is a meatless version of a Tex-Mex classic, which you can probably open now. “Most ingredients are pantry and freezer homes that you can buy and have at hand, and simply makes it easier to put together whenever you want,” says Basbaum.
This Timalen cake is ideal for a hearty but healthy dinner. It will definitely satisfy all Tex-Mex or Bean-Forward hot hungry that you have.
Serves: 6 | Serving size: 1 1/2 cups (185 g)
Nutrition (per serving): Calories: 356; Total fat: 11g; Saturated fat: 3G; Monus unsaturated fat: 6g; Cholesterol: 42 mg; Sodium: 660 mg; Carbohydrate: 51g; Food fiber: 7g; Sugar: 6g; Protein: 15g
#4: Jackfrucht -enchiladas
These Enchiladas continue the Mexican food theme and use a lesser known fruit to create a delicious, hearty meal. This dish also offers a homemade, healthier alternative to the Enchilada sauce-skip bought in the shop the excess sodium and preservatives.
Combine these enchiladas with a simple Pico de Gallo or a quick cut of lime to lighten your taste.
Serves: 4 | Serving size: 2 enchiladas
Nutrition (per serving): Calories: 372; Total fat: 21g; Saturated fat: 5G; Monus unsaturated fat: 7g; Cholesterol: 15 mg; Sodium: 698 mg; Carbohydrate: 37g; Food fiber: 12G; Sugar: 11g; Protein: 11g
About the expert
Katherine Basbaum, MS, RD is food data curator at myfitnespal. She received her master in nutritional communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutritionist for cardiology patients.
#5: Mushroom Stroganoff
“Stroganoff is traditionally a very rich dish that contains many calories and fat, but this vegetarian version offers you a hearty service for a very moderate amount of calories,” says Basbaum. Mushrooms are rich in B vitamins, vitamin D, potassium and more (more (4) – Pack of this stroganoff with many nutrients.
Try this dish with a side salad for dinner or for lunch alone. In any case, you will definitely be satisfied and happy.
Serves: 4 | Serving size: approx. 1 1/2 cups
Nutrition (per serving): calories: 351; Total fat: 15g; Saturated fat: 6g; Monus unsaturated fat: 5G; Cholesterol: 66 mg; Sodium: 466 mg; Carbohydrate: 50g; Food fiber: 5G; Sugar: 4G; Protein 13g
Nutrition bonus: potassium: 347 mg; Iron: 15%; Vitamin A: 12%; Vitamin C: 6%; Calcium: 11%
#6: Kohl and onion noodle ball
This healthier view of a Hanukka basic food really has everything. From pasta and cabbage to Greek yogurt and eggs, this ball covers any food base.
By using low -fat Greek yogurt instead of cream cheese or sour cream, this traditionally fat dish becomes healthier, but still has the same creamy, calming taste that we know and love. You definitely don’t need a vacation as an excuse to devour this dish.
Serves: 9 | Serving size: approx. 1 cup
Nutrition (per serving): calories: 236; Total fat: 11g; Saturated fat: 2G; Monus unsaturated fat: 5G; Cholesterol: 23 mg; Sodium: 293 mg; Carbohydrate: 26g; Food fiber: 5G; Sugar: 8g; Protein 10g
Nutrition bonus: potassium: 314 mg; Iron: 8%; Vitamin A: 6%; Vitamin C: 51%; Calcium: 9%
#7: Vegetarian country Benedict
This vegetarian mashup of eggs Benedict and cookies with sauce can take more time and effort, but if you organize a brunch, it is the perfect dish. This recipe contains what basbaum describes as one of the “secrets for cooking with lower fat”: pureed beans that act as a combination agent for the cookies.
Try this dish with a side salad fruit or add arugula instead of spinach. Regardless of this, this dish will definitely satisfy a hungry quantity.
Serves: 8 | Serving size: 1 biscuit, 1/4 cup/55 g scratch egg, 1/3 cup/80 ml sauce
Nutrition (per serving): Calories: 333; Total fat: 16g; Saturated fat: 8g; Monus unsaturated fat: 3G; Cholesterol: 214 mg; Sodium: 667 mg; Carbohydrate: 34g; Food fiber: 6g; Sugar: 4G; Protein: 15g
#8: Spring onion Frittata
Here is another delicious breakfast recipe. Basbaum says that the inclusion of citrus fruits and many fresh herbs in this Frittata enables them to reduce sodium without affecting the taste.
Load with vitamins A and C from kale, this Frittata serves 28 grams of protein. If you have leftovers, do not hesitate to heat it and eat it as it is, or try roasted multigrain bread for a kind of bruschetta.
Serves: 4 | Serving size: 1/4 frittata
Nutrition (per serving): Calories: 388; Total fat: 26g; Saturated fat: 8g; Monus unsaturated fat: 5G; Cholesterol: 568 mg; Sodium: 616 mg; Carbohydrate: 14g; Food fiber: 3G; Sugar: 2G; Protein 28g
The end result
Everything is possible with a vegetarian diet. With a little time and effort, you can easily transform basic ingredients into a delicious meal.
Let Myfitnespal Help achieve your goals and at the same time optimize your meals with better vegetarian dishes. Whatever you long for, we have covered you, even if you eat vegetarians!
The contribution 8 simple vegetarian recipes appeared first Myfitnespal Blog.
