When you juggle work, the family, and even more at the same time, cooking may not be your top priority. But with some easy recipes at hand, meal preparation can make life simpler and less stressful.
Here is an overview of eight easy vegetarian recipes that you can whip at home. Not only are they based on plants and simple to follow, but they have an absolutely delicious taste. You can approach vegetarian cuisine in no time.
Vegetarian regimes: what you need to know
By focusing on plant proteins, fresh products and generous whole grains – a vegetarian diet offers many health benefits while making a dynamic, satisfactory and durable nutritional diet.
Why are vegetarian diets so popular?
People choose to be vegetarians for a multitude of different reasons, including environmental sustainability, animal welfare, health problems, religion, and more (2). Today, it is easier than ever to go without meat with more basic products based on plants on shelves, more vegetarian dishes in restaurants and more reliable recipes at their fingertips.
If you worry about missing meatless nutrients, breathe – you won’t. “Vegetarians can absolutely meet all their nutrient needs,” explains Myfitnesspal Dietitian Katherine Basbaum. The key is to build meals around whole nutrients rich in nutrients such as beans, cereals, vegetables, nuts and seeds rather than leaning on ultra-suitable options that are poor in nutrients and rich in sugar and salt.
Vegetarian diets can actually be very beneficial if you eat at least whole food (1). In addition to the added fibers, the advantages include a range of:
- Vitamins
- Minerals
- Antioxidants (1)
Basbaum claims that these advantages can help reduce the risk of heart disease and manage blood sugar, blood pressure and weight (1).
How to facilitate vegetarian cuisine
Vegetarian cuisine does not need to be frightening or overwhelming. Here are some tips for saving time, money and energy:
- Do not be afraid of frozen foods. Frozen fruits and vegetables can be as nutritious as their frozen counterparts (3). In addition, most of the time, they are cheaper and precoe.
- Cook the big lots and freeze. If you often run out of time, you will want to cook larger lots and record the leftovers later.
- Prepare the vegetables in advance. You can do a mass washing and hatching session after going to the grocery store. This makes the daily cooking process a little easier.
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# 1: salad sandwich “chickpea tuna
Sometimes it’s fun to create a vegetarian version of a classic sandwich. This “tuna” salad sandwich imitates the taste and texture of your typical tuna sandwich. Full of chickpeas, celery and red onion, this dish serves 18 grams of fiber and 18 grams of protein while being low in saturated fats.
Everything you really need for this dish is a bowl and a spoon. Simply mix and sandwich your mixture between two slices of bread for a delicious hand lunch.
You can also spice things up with Dijon mustard, lemon juice, flavor, dill or everything you like.
Service: 1 | Size service: 1 sandwich
Nutrition (per portion): calories: 505, total fat: 17g, saturated fats: 2g; Monounsaturated fat: 3G; Cholesterol: 13.5 mg; Sodium: 962 mg; Carbohydrates: 78g; Fiber: 18G; Sugar: 20g; Protein: 18G
# 2: Switzerland with a beet in card, parmesan and chalet cheese
If you like eggs, it is for you. This simple buffered contains flavor, texture and a lot of protein. The earthy beacon adds a warm and slightly bitter contrast with creamy and tangy cheese, while the fluffy eggs bind it all together in a light but satisfactory dish.
Although this dish takes a little time to bake in the oven, the final product is really worth it. It’s good for the preparation of meals, so cut the square in squares and except for an easily microwave breakfast. It also works well as a centerpiece of salty brunch or a light dinner associated with a side salad.
SERE: 4 | Size service: 4 inch square piece
Nutrition (by portion): Calories: 284; Total gras: 13.6 g; Saturated fats: 8g; Monounsaturated fat: 4G; Cholesterol: 280 mg; Sodium: 350 mg; Carbohydrates: 9G; Food fiber: 1G; Sugar: 5G; Protein: 35g
# 3: vegetarian tamle pie
Here is a meatless vision of a classic Tex-Mex that you can probably concoct now. “Most ingredients are pantry and freezer staples that you can buy and keep at hand, which makes it easy to assemble when you wish,” explains Basbaum.
This tamale pie is ideal for a hearty but healthy dinner. This will certainly satisfy all the Tex-Mex or beans you have.
SERE: 6 | Size service: 1 1/2 cups (185g)
Nutrition (by portion): Calories: 356; FAT Total: 11g; Saturated fats: 3g; Monounsaturated fat: 6g; Cholesterol: 42 mg; Sodium: 660 mg; Carbohydrates: 51g; Food fiber: 7G; Sugar: 6g; Protein: 15g
# 4: Enchiladas jackfruit
Continuing the theme of Mexican food, these enchiladas make good use of a less known fruit to create a delicious salty meal. This dish also provides a homemade and healthier alternative to Enchilada sauce bought in store – separate excess sodium and preservatives.
Combine these enchiladas with a simple gallo pico or a quick lemon pressure to brighten up their flavor.
SERE: 4 | Size service: 2 enchiladas
Nutrition (per portion): Calories: 372; Total gras: 21G; Saturated fats: 5g; Monounsaturated fat: 7g; Cholesterol: 15 mg; Sodium: 698 mg; Carbohydrates: 37g; Food fiber: 12G; Sugar: 11g; Protein: 11g
About the expert
Katherine Basbaum, MS, RD is preservative of food data at MyFitnessPal. She obtained her master’s degree in nutritional communication from the Friedman School of Nutrition Science & Policy from Tufts University and completed her dietary internship in Uva Health, where she also works as a nutrition advisor for patients in cardiology.
# 5: Mushroom StroGanoff
“Stroganoff is traditionally a very rich dish which contains a lot of calories and fat, but this vegetarian version gives you a generous tightening for a very moderate quantity of calories”, explains Basbaum. Mushrooms are rich in B vitamins, vitamin D, potassium and more (4) – counting this stroGanoff with many nutrients.
Try this dish with a side salad for dinner, or alone for a microwave lunch. Anyway, you will certainly be satisfied and happy.
SERE: 4 | Size service: approximately 1 1/2 cup
Nutrition (by portion): Calories: 351; Total fat: 15g; Saturated fats: 6g; Monounsaturated fat: 5g; Cholesterol: 66 mg; Sodium: 466 mg; Carbohydrates: 50g; Food fiber: 5G; Sugar: 4G; Protein 13G
Nutritional bonus: potassium: 347 mg; Iron: 15%; Vitamin A: 12%; Vitamin C: 6%; Calcium: 11%
# 6: Cabbage and noodles with Kugel onion
This healthier approach on an essential Hanukka really has everything. Noodles and cabbage with Greek yogurt and eggs, this Kugel covers each food base.
Using low -fat Greek yogurt instead of cream cheese or sure cream – this traditionally fatty dish is made healthier, but always has the same creamy and comforting flavor that we know and love. You certainly do not need a vacation as an excuse to devour this dish.
SERE: 9 | Size service: about 1 cup
Nutrition (by portion): Calories: 236; FAT Total: 11g; Saturated fat: 2G; Monounsaturated fat: 5g; Cholesterol: 23 mg; Sodium: 293 mg; Carbohydrates: 26g; Food fiber: 5G; Sugar: 8G; Protein 10g
Nutritional bonus: potassium: 314 mg; Iron: 8%; Vitamin A: 6%; Vitamin C: 51%; Calcium: 9%
# 7: Benedict vegetarian country
This vegetarian benedict and cookie vegetarian mashup with sauce can take more time and effort, but if you host a brunch, it’s the perfect dish. This recipe understands what Basbaum calls one of the “lower cooking secrets”: puree beans, which act as an agent combining for cookies.
Try this dish with a side fruit salad or add the arugula instead of the spinach. Anyway, this dish will certainly satisfy a hungry crowd.
SERE: 8 | Size service: 1 cookie, 1/4 cup / 55 g of scrambled egg, 1/3 cup / 80 ml of sauce
Nutrition (by portion): Calories: 333; Total gras: 16G; Saturated fats: 8g; Monounsaturated fat: 3G; Cholesterol: 214 mg; Sodium: 667 mg; Carbohydrates: 34g; Food fiber: 6G; Sugar: 4G; Protein: 15g
# 8: Spring Onion Frittata
Here is another delicious breakfast recipe. Basbaum says that the integration of citrus fruits and many fresh herbs in this Frittata allows you to reduce sodium without sacrificing flavor.
Loads with vitamins A and C from the curly cabbage, this frittata serves 28 grams of protein. If you have leftovers, do not hesitate to warm up and eat it as is, or cut it and try it on grilled multigrain bread for a kind of bruschetta.
SERE: 4 | Size service: 1/4 Frittata
Nutrition (by portion): Calories: 388; Total gras: 26g; Saturated fats: 8g; Monounsaturated fat: 5g; Cholesterol: 568 mg; Sodium: 616 mg; Carbohydrates: 14g; Food fiber: 3G; Sugar: 2G; Protein 28g
The bottom line
Everything is possible when you follow a vegetarian diet. With a little time and efforts, you can easily transform the basic ingredients into a delicious meal.
Let myfitnesspal help you reach your goals while optimizing your meals with vegetarian dishes better for you. Whatever you want, we have covered you, even while eating vegetarian!
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