Cooking vegetarian meals can seem intimidating at first, but by understanding a little bit about different plant-based proteins, it can quickly become second nature. Preparing delicious and nutritious meals does not have to be a challenge, especially when there are so many flavorful meatless options to choose from. Here are some tips to make vegetarian meals for every meal of the day:
Breakfast
• Start your day with a nutrition-filled smoothie. This is one of the quickest and most efficient ways to get a good dose of vitamins and minerals, especially when adding protein-rich ingredients like peanut butter or Greek yogurt.
• Make oatmeal more interesting and satisfying by adding some nuts and seeds to it, such as walnuts, almonds, and chia seeds. This will keep you full longer and give you extra energy throughout the day.
• Transform traditional breakfast foods into something new. For example, try a savory-yet-satisfying veggie frittata or veggie-stuffed breakfast burrito.
Lunch
• Make a big batch of veggie chili for days when you don’t have time to cook. Simply add all the ingredients in a pot and let it simmer for a few hours. This simple yet satisfying meal will be ready in no time.
• Pack a variety of colorful vegetables in a wrap. Add any vegetables you like- peppers, cucumbers, tomatoes, spinach, or mushrooms- for a hearty, nutrition-packed lunch.
• Step away from a typical sandwich spread and make a unique black bean and corn salad. This is a flavorful and hearty mix of vegetables, black beans, and corn that is sure to please any vegetarian palate.
Dinner
• Make a flavorful and versatile veggie stir-fry. Start with one of your favorite vegetables, add some protein (like quinoa, tofu, or beans) and then finish with a flavorful sauce.
• Make a flavorful and healthy pasta dish. Try adding fresh vegetables like mushrooms, spinach, or zucchini, and use a vegan-friendly sauce.
• Create a delicious and nutritious bowl. Start with a base such as root vegetables, grains, or greens and then add whatever veggie toppings you want. Finish off the meal with a flavorful sauce and you’re ready to eat.
Final Thoughts
By exploring vegetarian options for breakfast, lunch and dinner, you can quickly create delicious and nutritious meals for every meal of the day. Whether you’re a novice or a master chef, don’t be intimidated by meatless meals. Cooking nutritious vegetarian dishes is easy and enjoyable when you understand the basics and get creative in the kitchen.
What are some healthy vegetarian meal ideas?
1. Vegetable Stir-Fry – Stir-fry lightly-cooked vegetables such as mushrooms, bell peppers, broccoli, onions and zucchini, and serve with cooked brown rice or quinoa.
2. Lentil Soup – Combine cooked lentils, vegetable broth and your favorite vegetables such as onion, carrots and celery and season with garlic, thyme and oregano.
3. Fajita Fiesta – Cook bell peppers and onions in a skillet and serve with warm tortillas. Add black beans, diced tomatoes, lettuce and your favorite toppings.
4. Eggplant Parmesan – Slice eggplant into thin slices and brush each slice with olive oil and bake at 350 degrees. Top slices with marinara sauce and shredded mozzarella cheese.
5. Veggie Burrito Bowls – Layer cooked black beans, diced bell peppers, onions, tomato salsa and cooked brown rice in a bowl and top with your favorite vegan cheese.
6. Baked Falafel – Form falafel patties with canned chickpeas, onion, garlic, parsley, cilantro and spices, and bake in a preheated oven until golden brown. Serve with a salad or pita bread.
7. Veggie Quesadilla – Fill a whole-wheat tortilla with a mixture of cooked black beans, diced bell peppers and onions, and top with your favorite cheese, such as Monterey Jack. Grill in a skillet until cheese melts.
8. Tempeh Tacos – Marinate tempeh in a mixture of olive oil, lime juice, cumin and chili powder. Cook the marinated tempeh in a skillet and serve in warm corn tortillas. Top with salsa and your favorite vegetable toppings.
What are some easy vegetarian meal recipes?
1. Roasted Sweet Potato and Kale Salad: Roast 2 sweet potatoes, chopped into bite-sized pieces, with 2 teaspoons olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon smoked paprika, and a pinch of salt. Toss with 4 cups kale, 1/4 cup sliced almonds, and a splash of balsamic vinegar.
2. Avocado Toast with Roasted Tomatoes and Basil: Top 2 pieces of toast with mashed avocado, a sprinkle of salt, 1 cup roasted tomatoes, and fresh chopped basil.
3. Roasted Cauliflower and Garbanzo Bean Tacos: Roast 1 head of cauliflower with 1 teaspoon olive oil and a pinch of salt. Serve in tacos with canned garbanzo beans, diced red onion, feta cheese, and avocado.
4. Summer Vegetable Pasta Salad: Cook 1 pound of pasta according to the package instructions. While the pasta is cooking, sauté 1 bell pepper and 1 diced zucchini in 1 tablespoon olive oil. Toss with the cooked pasta and 1 can of diced tomatoes. Serve topped with freshly grated Parmesan cheese.
5. Eggplant Parmesan: Slice an eggplant into ½ inch rounds. Dip in beaten egg and then in Italian-seasoned bread crumbs. Bake at 375°F until golden. Layer the slices with tomato sauce, chopped fresh basil, and shredded mozzarella cheese. Bake until the cheese is bubbly. Serve over pasta.
