8 Easy Vegetarian Recipes

When you juggle a job, family and more at once, cooking may not be your primary priority. But with a few easy recipes at a fingertips, eating can make life more simple and less stressful.

Here is a summary of eight easy vegetarian recipes that you can swing at home. Not only are they on a plant -based and easy to follow, but they have absolutely tasty. You can handle vegetarian cooking in no time.

Vegetarian diets: What do you need to know

With its focus on plant proteins, fresh products and cardiac whole grains, the vegetarian diet provides many health benefits, while making eating nutrition feels vital, satisfying and sustainable.

Why are vegetarian diets so popular?

People choose to be vegetarian for many different reasons – including environmental resistance, animal welfare, health problems, religion and others (2). Today, it is simpler than ever to be left without meat with more brackets on plant shelves, more vegetarian dishes in restaurants and more reliable recipes at one hand.

If you are worried about missing nutrients without meat, you will not breath – it will not. « Vegetarians can absolutely achieve all their nutrient needs, » says myfitnesspal nutritionist Catherine Basbaum. The key is to build dishes around dense foods such as beans, cereals, vegetables, nuts and seeds instead of relying on ultra -processed options that are poor in nutrients and high in sugar and salt.

Vegetarian diets can actually be very useful if you eat minimally processed, whole foods (1). In addition to the added fiber, the benefits include a number:

• Vitamins
• Minerals
• Antioxidants (1))

Basbaum says these benefits can help for a lower risk of heart disease and help manage blood sugar, blood pressure and weight (1).

How to facilitate vegetarian cooking

Vegetarian cooking does not need to be scary or predominant. Here are some tips to save time, money and energy:

• Don’t be afraid of frozen foods. Frozen fruits and vegetables can be as nutritious as their frozen colleagues (3). Plus, a lot of time, they are more expensive and in advance.
• Cook large batches and freeze. If you are often a short time, you will want to cook larger batches and save residues later.
• Prepare vegetables in advance. You can do a mass washing and cutting session after you go to the grocery store. This makes the daily cooking process a little easier.

8 Easy Vegetarian Recipes

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#1: Sandwich with salad salad of chickpeas

Sometimes it’s fun to create a vegetarian absorption of a classic sandwich. This sandwich 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 low in saturated fat.

All you really need for this dish is a bowl and a spoon. Just mix everything together and a sandwich with your mixture between two slices of bread for a delicious hand lunch.

You can also season things a little with Dijon mustard, lemon juice, enjoyment, dill or anything else you like.

Serves: 1 | Size serving: 1 sandwich

Feeding (per serving): calories: 505, total fat: 17g, saturated fat: 2G; Monounsaturated FAT: 3G; Cholesterol: 13.5 mg; Sodium: 962mg; Carbohydrates: 78g; Fiber: 18g; Sugar: 20g; Protein: 18g

#2: Swiss Chard, Parmesan and cottage cheese cheese souffle

If you like eggs, it’s for you. It’s just a souffle wrapped with taste, texture and lots of protein. The Earth’s Swiss Chard adds a hearty, slightly bitter contrast to the creamy, sharp shrill cheese, while fluffy eggs bind it all together in a light but satisfying low carbohydrate meal.

Although this dish takes a little time to bake in the oven, the end product is absolutely worth it. It’s a good idea to prepare meals, so cut the soufflé into squares and save for an easy -to -cover breakfast. It also works well as a salty central part or light dinner, paired with side salad.

Serve: 4 | Serving Size: 4-inch square

Feeding (per serving): calories: 284; Total fat: 13.6 g; Saturated fat: 8g; Monounsaturated FAT: 4G; Cholesterol: 280mg; Sodium: 350 mg; Carbohydrates: 9g; Dietary fiber: 1g; Sugar: 5g; Protein: 35g

#3: Vegetarian Tamale pie

Here’s a no-year-old TEX-Mex classic that you can probably go to right now. « Most of the ingredients are closet and freezer clamps that you can buy and hold at hand, which makes it easier to gather when you want, » says Basbaum.

This Tamale pie is great for a heavy but healthy dinner. It will definitely satisfy any wishes from the Tex-Mex or Bean Forward you have.

Serve: 6 | Serving Size: 1 1/2 cups (185g)

Feeding (per serving): calories: 356; General fat: 11g; Saturated fat: 3G; Monounsaturated FAT: 6G; Cholesterol: 42mg; Sodium: 660 mg; Carbohydrates: 51g; Dietary fiber: 7G; Sugar: 6g; Protein: 15G

#4: Jackfruit Enchiladas

Continuing the topic of Mexican food, these enhiladi uses a well -known fruit to create delicious, spicy food. This dish also provides a homemade, healthier alternative to the enhilada sauce purchased from the store-make excess sodium and preservatives.

Pair these enhilads with a simple pico de Galo or a quick squeeze of lime to illuminate their aroma.

Serve: 4 | Serving Size: 2 enhilads

Feeding (per serving): calories: 372; Total fat: 21g; Saturated fats: 5G; Monounsaturated FAT: 7G; Cholesterol: 15 mg; Sodium: 698mg; Carbohydrates: 37g; Dietary fiber: 12g; Sugar: 11g; Protein: 11g

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For the expert

Catherine Basbaum, Ms, Rd is the curator of food data in MyFitnesspal. She received her master’s degree in nutrition from the School of Nutrition and Friedman’s Policy at the University of Tufts and completed her diet at UVA Health, where she also worked as a nutrition advisor to patients with cardiology.

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#5: Stranganoff sponge

« Stroganoff is traditionally a very rich dish that packs a lot of calories and fat, but this vegetarian version gives you a hearty portion for a very moderate amount of calories, » says Basbaum. Mushrooms are rich in B vitamins, vitamin D, potassium and others (4) – drinking this Stroganoff with many nutrients.

Try this side salad dish for dinner or self -contained for microwave lunch. Either way, you will definitely be happy and happy.

Serve: 4 | Serving Size: About 1 1/2 cups

Feeding (per serving): calories: 351; Total fat: 15G; Saturated fat: 6G; Monounsaturated FAT: 5G; Cholesterol: 66 mg; Sodium: 466 mg; Carbohydrates: 50g; Dietary fiber: 5G; Sugar: 4G; Protein 13G

Nutrition Bonus: Potassium: 347mg; Iron: 15%; Vitamin A: 12%; Vitamin C: 6%; Calcium: 11%

#6: Kugel from cabbage and onion noodles

This healthier Hanukka staple has really everything. From noodles and cabbage to Greek yogurt and eggs, this cuvel covers any food base.

Using a low-fat Greek yogurt instead of cream cheese or sour cream-this traditional fat dish is made healthier, but still has the same creamy, soothing taste that we know and love. You definitely don’t need a break as an excuse to swallow this dish.

Serves: 9 | Serving Size: About 1 cup

Feeding (per serving): calories: 236; General fat: 11g; Saturated fat: 2G; Monounsaturated FAT: 5G; Cholesterol: 23 mg; Sodium: 293mg; Carbohydrates: 26g; Dietary fiber: 5G; Sugar: 8g; Protein 10g

Nutrition Bonus: Potassium: 314mg; Iron: 8%; Vitamin A: 6%; Vitamin C: 51%; Calcium: 9%

#7: Vegetarian State Benedict

This vegetarian egg porridge from Benedict and sauce cookies can take more time and effort, but if you host Brunch, this is the perfect dish. This recipe includes what Basbaum calls one of the « Secrets of Cooking with a Lower Fat »: a pureed bean that acts as a combination agent for cookies.

Try this dish with a side salad of fruit or add arugula instead of spinach. Nevertheless, this dish will definitely satisfy a hungry crowd.

Serves: 8 | Serving Size: 1 cookie, 1/4 cup/55g mixed egg, 1/3 cup/80ml sauce

Feeding (per serving): Calories: 333; Total fat: 16g; Saturated fat: 8g; Monounsaturated FAT: 3G; Cholesterol: 214mg; Sodium: 667 mg; Carbohydrates: 34g; Dietary fiber: 6g; Sugar: 4G; Protein: 15G

#8: Spring onion friess

Here’s another delicious breakfast recipe. Basbaum says that the involvement of citrus fruits and many fresh herbs in this friess allows you to reduce sodium without sacrificing aroma.

Loaded with vitamins A and C cabbage, this frit serves 28 grams of protein. If you have residues, do not hesitate to warm it up and eat as it is, or cut it and try it to toast bread for something like a bruchetta.

Serve: 4 | Serving Size: 1/4 Frittata

Feeding (per serving): Calories: 388; Total fat: 26g; Saturated fat: 8g; Monounsaturated FAT: 5G; Cholesterol: 568mg; Sodium: 616 mg; Carbohydrates: 14g; Dietary fiber: 3G; Sugar: 2g; Protein 28g

Bottom line

Everything is possible when you follow a vegetarian diet. With a little time and effort, you can easily turn the main ingredients into delicious food.

Let Myfitnesspal Help you achieve your goals while optimizing your eating with better vegetarian dishes. Whatever you crave, we cover you even while eating a vegetarian!

Post 8 Easy Vegetarian Recipes first appeared on myfitnesspal blog.

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