When switching to plant-based foods, many vegetarians are completely at a loss when planning their diet. It would seem, what should you eat for dinner if you cannot eat meat, fish and eggs with milk? But with such restrictions, the evening meal does not become sparser or less interesting.
There are a lot of recipes for every day that will give you real gastronomic pleasure and help you transition to vegetarianism without nerves and unpleasant breakdowns. Stay with us. Prepare a vegetarian dinner using the following recipes and surprise your loved ones with original tastes.
Where did this idea come from?
As such, vegetarianism began to take shape at the end of the 19th - beginning of the 19th century. XX centuries. But this was more a philosophical worldview than a refusal of certain products. British society was the first to unite people with this idea. The word itself comes from a Latin term meaning “cheerful.”
Today, many adherents of plant-based nutrition prove the antiquity of this tradition. However, in many ways this is only part of the truth. We'll talk about this further.
The idea of “non-killing” living beings for food and sewing clothes came to Europe from the east. India is considered the ancestor of such gastronomic tricks. Its religions strictly deal with violence in all its forms.
Further, philosophy moved into the ancient states and the Renaissance. Today there is a boom in the traditions of previous centuries, so the fashion for plant-based foods is growing. But this is not the only reason.
https://youtu.be/hOl1_OobFdY
Origin story
Of course, vegetarianism in the modern world is the cause of constant controversy. Every year, more and more research is being conducted to help understand how beneficial this eating pattern can be. The opinions of nutritionists, doctors and scientists are divided: some experts believe that avoiding food of animal origin has a negative impact on health, while the other half argues that this is a truly effective way to normalize the functioning of the body.
In any case, it's worth knowing that vegetarianism is not a new fashion trend. A similar food system originated in the ancient world. For example, it is known that in some cities of Ancient Greece, residents did not consume animal products. In Ancient Egypt, priests also refused meat, believing that it negatively affected their strength. Some religions strictly prohibit killing and eating animals. It's no secret that Buddhists also adhere to the basic principles of vegetarianism.
The revival of such a culture in Europe began around the 1840s, when a group of Englishmen traveling around the world founded the so-called “British Vegetarian Society”, which was engaged in disseminating information and promoting such a diet. It is worth noting that in those days vegetarianism was primarily a separate culture, a philosophy of life, and not just rules of healthy eating.
Why is it fashionable to be a vegetarian?
The Greenpeace society, environmentalists, animal lovers and other companies are fighting for the right of animals, birds and fish to a happy life. Saving endangered species in our time serves as an ideological boost for some and a way to make money for others.
So why is switching to vegetarianism becoming increasingly popular today?
First, plant foods do not contain cholesterol. At all. It is nutritious, mostly low in calories and provides essential nutrients to a person. In an era of global weight gain, the fashion for such a diet is not surprising.
The second, oddly enough, is the economy. The production and transportation of prepared meat products is much more expensive than what vegetarians eat.
The third reason is environmental. Raising livestock requires pastures, which leads to deforestation for them. In addition, if you remove all the factories and plants for processing animal raw materials, and the transport that delivers it, the atmosphere will improve significantly. The advantages of vegetarianism are that you eat fruits, and not parts of plants responsible for producing oxygen.
Many people believe in this, and there is even a grain of truth. However, having stopped producing sausage, the same enterprises will switch to carbonated drinks, for example. So we are unlikely to save the planet from air pollution as long as the desire for profit is inherent in humans.
The fact remains undeniable that many people who are physically, mentally and emotionally healthy have one thing in common - vegetarianism. You will find only positive reviews from practitioners.
How to become a vegetarian?
You need to prepare for the transition to a vegetarian diet; the body needs time to adapt not just to a new diet, but essentially to a new way of life. Where to start?
Medical examination
Before radically changing your diet, it is recommended to consult a doctor and undergo a short examination, which necessarily includes a biochemical blood test and diagnostics of the state of the digestive system. If anemia is detected, a decrease in protein levels in the blood and other deviations from the norm, it is necessary to undergo treatment, otherwise switching to vegetarianism may worsen the problem.
You should not dramatically change your diet during acute illnesses, as well as during the period of recovery of the body after serious illnesses, operations, during pregnancy and breastfeeding.
Gradual transition to plant foods
It is recommended to switch to plant foods gradually, reducing the amount of meat in the diet and increasing the percentage of plant foods. If you are not ready to give up meat right away, you can gradually remove it from your diet. First you need to stop eating red meat and offal (beef, pork, lamb, etc.), then eliminate poultry, then fish and seafood.
After completely abstaining from animal foods, beginning vegetarians are advised to continue consuming dairy products or eggs. If desired, you can move on to a more strict form of vegetarianism in the future.
The digestive system needs time to adapt to a new diet; this process usually takes from a week to several months in healthy people. With an increase in the amount of plant foods in the diet, the intake of fiber in the body increases, so digestive disorders may occur. During this period, additional intake of probiotics is recommended.
Diet preparation
A nutritionist will help you balance your diet.
You should be very responsible when planning your diet. It should include daily foods that provide the body with the necessary nutrients as fully as possible. At first, you may have to eat more often, since plant foods are digested faster than “heavy” meat foods, and the feeling of hunger will appear faster.
The diet should be very varied. Of course, vegetables and fruits contain many vitamins and minerals, but they are relatively low in protein, and they also lack some essential amino acids for humans. The main source of protein should be legumes (soybeans, beans, peas, lentils, chickpeas, etc.); nuts, cabbage (broccoli, cauliflower), asparagus, cereals (oatmeal, buckwheat), bananas, and avocados are high in protein. It is these products that should be replaced with meat and fish, and in no case with pasta, potatoes and other carbohydrate foods.
In addition to protein, attention should be paid to products containing iron, zinc and iodine, which plant foods are also not rich in. Sea kale, citrus fruits, greens, bran and grains, seeds, and sprouted wheat will help solve this problem.
Unrefined vegetable oils (linseed, rapeseed, soybean, etc.), which contain unsaturated fatty acids and vitamins, are a source of valuable substances for vegetarians.
One of the main problems of vegetarians is providing the body with vitamins B12 and D, as well as calcium. When eating dairy products and eggs, a person will receive sufficient amounts of these substances. The body can partially obtain these vitamins from leafy vegetables, cabbage (Chinese and broccoli), nuts and seeds, tofu; their source is also yeast, which is not the least important in the diet of vegetarians. And if you completely refuse products obtained from animals, you need to take vitamin supplements or consume products of plant origin, additionally enriched with vitamins and minerals.
Vegan or vegetarian?
You've probably heard both of these terms. Are they synonymous or are there differences? Let's figure it out.
Types of vegetarianism include several ideological movements.
The former are more inclined to a moderate approach. Animals, fish, poultry and seafood of animal origin are not eaten. The rest is often quite acceptable. You will find this diet in the average vegetarian who does not bother with ideology, but simply looks after his health.
Vegans are more strict about prohibitions and dogmas. Among them are the largest number of fighters for the rights of animals. Fans of this tradition have a negative attitude towards anything related to violence or exploitation of animals.
Eggs and dairy products, gelatin and honey, clothing and anything else that is at least in some way related to the zoological theme are prohibited. Moreover, all household and other products that have been tested on animals are similarly in the taboo zone.
And finally: don’t even think about inviting a vegan to the circus. Animals are exploited there! He won't go, and you will most likely lose your friend.
Healthy eating or lifestyle?
In some cases, exclusion of animal products from the diet occurs for medical reasons. For example, there are many diseases for which a sick person is not recommended to eat meat, dairy products, eggs, etc. In some cases, the reason for switching to a plant-based diet is an allergy.
But much more often, people switch to vegetarianism for personal reasons - then it’s not just nutrition, but rather a lifestyle. There are many reasons for refusing meat, from religious beliefs to love for animals. But it is worth noting that vegetarians often become members of various organizations involved in the fight for animal rights. Of course, vegetarianism does not oblige you to change your outlook on life or your own opinion. Nevertheless, many people, having given up animal food, say that they began to feel like a part of nature and began to live in harmony with the whole world.
Pregnancy and vegetarianism
Society is not very supportive of plant food lovers anyway. Therefore, for vegetarian women carrying children, gossip and advice are sometimes just hard labor. Let's see if this is correct?
Despite all the advantages of vegetarianism, why are they condemning it? For the lack of the notorious vitamin B12, sufficient amounts of protein, calcium, iron and some other nutrients.
Is it possible to solve such a problem? In principle, yes, but it would be better to support the body with functional nutrition during this period. Vitamin and mineral complexes and dietary supplements will help give birth to a healthy baby.
Among ordinary foods, dark green vegetables, tofu, nuts and legumes, and seaweed are especially useful.
Is it possible to follow this diet plan for children?
As a rule, the beginning of vegetarianism occurs in adulthood, when a person, for medical reasons or personal reasons, refuses food of animal origin. But is it possible to limit a child?
In fact, doctors and experts do not recommend switching a baby to a plant-based diet, since a growing body simply needs proteins, minerals and vitamins (for example, vitamin D deficiency leads to the development of rickets). As a last resort, you can exclude meat from the child’s diet, but you should definitely leave milk, cheese, cottage cheese, eggs, and fermented milk products, which are a source of not only proteins, but also calcium. And, of course, do not forget about taking additional vitamin complexes.
Benefit
The advantages lie primarily in the fact that this diet meets all the requirements of a healthy diet. Natural products, an abundance of vegetables and fruits, no cholesterol and other delights - this is all vegetarianism. Where to start and how to make the transition less noticeable - we’ll talk further.
Most dietary tables similarly make up their menus from plant-based dishes.
Fans of vegetarianism have the opportunity to live longer, say gerontologists. It is believed that eating large amounts of meat depresses the immune system, and plant foods do the opposite. Also, you can get almost all the nutrients from grains, vegetables and fruits without supplementing your diet with animal products.
When processing meat products, more free radicals are released, which leads to early aging of the body.
In the north of India lives the Hunza tribe, whose diet consists exclusively of vegetables, fruits, cereals and milk. Their average life expectancy, according to ethnographers, is 115 years. And Dr. Mac Garrison noted that this tribe simply has no idea about most of the diseases inherent in Europeans.
These are the facts regarding the benefits of what vegetarians eat. Let's see what opponents of this lifestyle say.
Pros and cons of vegetarianism
Most people, even those who do not adhere to vegetarianism, believe that this food system has many advantages and that plant foods are healthier for the body than animal foods. Nutritionists all over the world recognize that a properly formulated vegetarian diet is complete and can meet the needs of a person at any age.
Benefits of Vegetarianism
Eating plant foods has a positive effect on a person’s well-being.
Most people who give up animal products note a general improvement in well-being, mood and increased vitality.
Improving the functioning of the digestive system is due to the fact that plant foods are easier to digest, and the beneficial substances from them are better absorbed by the body. In addition, it contains fiber, which helps cleanse the body of waste and toxins.
People who adhere to a vegetarian diet very rarely suffer from obesity, diabetes, overweight and high blood cholesterol.
Cooking dishes from vegetables usually requires less salt, which also has a positive effect on health.
Vegetarians are much less likely to suffer from diseases of the cardiovascular system, and their risk of developing such serious complications as heart attack and stroke is many times lower than that of “meat-eaters.”
A plant-based diet reduces the risk of developing cancer, since vegetables, fruits and berries contain substances that have antitumor activity.
Vegetarians are less likely to develop diseases of the organ of vision, urinary system and musculoskeletal system.
Vegetarians do not receive hormones and antibiotics that are used in raising livestock and poultry. Even when consuming dairy products and eggs, their intake into the body is tens of times less than when consuming meat.
Vegetarians have a longer life expectancy than people who regularly eat meat.
The benefits of vegetarianism can only be discussed if the diet is complete and balanced.
Harm
Firstly, as we all know from school, man is an “omnivorous animal.” Therefore, the fact that the structure of the teeth is different from the teeth of predators as an indicator of a propensity for plant foods is shattered.
Another disadvantage of vegetarianism is that, no matter how you look at it, you can’t get adequate nutrition only from non-animal food. For example, vitamin B12 - not at all.
Regarding other products, we can say that vegans have a very sad time, because they basically live on the body’s reserves. Most of the nutrients you need cannot be obtained from vegetables, fruits, grains and nuts alone.
Therefore, scientists strongly recommend refraining from such experiments when it comes to the nutrition of children and pregnant women. The harm of vegetarianism lies precisely in its insufficiency if beliefs go to extremes.
Legumes also contain phytoestrogens, which have a negative effect on men. And their shells, if not properly processed, interfere with the absorption of protein and are quite heavy for the body.
If you look at life expectancy, in India it is 62 years, and in Scandinavia it is approximately 70-75.
What vegetarians eat is considered cheaper than meat. However, just count the number of micro- and macroelements. You need to eat many times more plant foods.
But such judgments do not stop adherents of this philosophy.
What does a vegetarian diet look like?
As already mentioned, vegetarianism will only benefit the body if you adhere to the rules of a healthy, balanced diet. So what does your daily diet consist of?
- 25% of the daily food is leafy vegetables, which in most cases are used to prepare salad.
- Another 25% of the diet consists of root and green vegetables, which some experts recommend cooking over an open fire.
- The third quarter is fruit. In the summer, they need to be eaten raw, but in the winter, when their supplies are limited, you can eat well-soaked dried fruits.
- 10% of the diet is proteins. They are found in nuts, legumes and dairy products.
- Another 10% comes from carbohydrates in the form of sugar, bread and various cereals.
- 5% of the daily diet is fats, of course, of vegetable origin, including vegetable oils and margarine.
It may seem to many that eating plant foods is meager and monotonous, and that taste is lost. However, this is not at all true. Most people don't even realize how varied vegetarianism can be. Recipes include vegetable dishes, delicious fruit desserts, baked goods (coconut or soy milk is added instead of cow’s milk, and vegetable margarine is used instead of butter), soups, etc. According to statistics, a vegetarian’s diet is usually much more varied, than the average person's diet.
What if you count?
It all depends on what a person wants to achieve. If you lose weight and improve your health, adding vegetables and fruits to your diet will definitely help. However, switching only to similar products will not achieve the goal.
A diet consisting primarily of carbohydrates may promote weight gain rather than loss.
Soy protein digests more slowly than whey protein, keeping you full longer. Only the feeling of fullness from plant foods comes more slowly than from animal proteins. The latter quickly saturate the body and are utilized. So using both is ideal.
But if you are determined and want to give up meat, the next picture will please you. The caloric intake is the same here. That is, by eating 400 kcal of plant foods, you will fill your stomach. While the meat will take up a little space.
Yes, natural products in Europe and America are much more expensive than usual, but they also have real taste. The older generation remembers the smell of a fresh tomato from the field. Is there any semblance of it in supermarket vegetables? Here is the main answer to trying to master vegetarianism. Where to begin? From searching not for plastic greenhouse food, but for natural food.
By the way, markets are not salvation either. Or do you think grandmothers are not susceptible to the idea of earning money? They spray the vegetables like...
How to become a vegetarian: moral preparation and advice from loved ones
If, after much deliberation, your decision to become a vegetarian is final, then it’s time to mentally prepare not only yourself, but also your relatives and close friends. After all, from this moment on, vegetarianism will become not only a part of your life, but also of the society around you. Therefore, it is very important here to talk about your new preferences, share recipes for vegetarian dishes and books.
How to behave during such a conversation:
- Focus more on the benefits of vegetarianism. The merits of vegetarianism in animal welfare, religious aspects, moral and ethical issues should be emphasized here.
- Don't try to justify yourself in making your decision. But give reasoned arguments that would allow your relatives and friends to ask you fewer compromising questions.
- Show politeness and patience, even if your beliefs are unacceptable to others.
- Often these conversations can lead to arguments. Some relatives may perceive your decision as political aggression or even consider it a personal insult.
- If your loved ones are still unhappy with your decision, try to convince them. To do this, sometimes it is enough to prepare a delicious vegetarian dish and let them taste it, tell you about the diet for vegetarians.
How to start?
“Experienced” supporters of plant foods advise making the transition gradual. A sharp rejection of most familiar foods will provoke breakdowns. Slowly reduce the amount of meat dishes, replacing them with fruits and vegetables. Start looking for recipes that you will love. Try to diversify your diet as much as possible.
If you switch from meat to just buns and potatoes, it can get so smashed that you won’t be able to get through the door.
Therefore, we read special literature and gradually change our diet. Try not to worry about this issue, and everything will work out by itself. Just let it be part of life with new perspectives.
Chickpea cutlets in a vegetarian diet
Chickpeas are one of the healthiest foods in a vegetarian diet. It belongs to the legume family and is distinguished by its pleasant buttery-nutty taste and aroma. Chickpeas contain a lot of useful substances - easily digestible proteins, potassium, magnesium, fatty acids, B vitamins.
As a rule, chickpeas serve as a side dish. And to diversify the menu, prepare vegetarian cutlets from it according to a simple recipe. Supplement them with a vegetable salad, and a delicious dinner is ready!
Ingredients:
- 150 g chickpeas,
- bell pepper,
- a bunch of fresh herbs (basil, dill or parsley),
- bulb,
- 2-3 cloves of garlic,
- paprika and black pepper to taste,
- 1-2 tbsp. l. vegetable oil,
- half an avocado.
How to cook?
- Boil the chickpeas until tender. Use a blender to puree it.
- Add chopped pepper, garlic, avocado pulp, onion and herbs to the chickpea puree. Add seasonings and oil, salt. Mix everything.
- Form cutlets from the resulting mass. Fry them after rolling them in flour or breadcrumbs. The dish can also be baked in the oven.
"Work days
If you decide to make vegetarianism your philosophy, you will have to weigh the pros and cons yourself. It is important to remember that plant foods do not keep you full for long. This means you will have many meals.
But here the harmony between quantity and quality will be important. Hunger often pushes you to eat sweets and other simple carbohydrates. This can damage blood vessels and cause excess weight.
Try to eat five to six times a day. Add foods containing proteins. Legumes and nuts should become an obligatory part of the diet.
Grilled pasta and vegetables
Vegetables will turn out tastier if they are grilled rather than stewed. Replace the classic vegetable stew with this dish. Take the hearty pasta as a side dish.
Ingredients:
- 400 g pasta,
- zucchini,
- eggplant,
- bell pepper,
- bulb,
- 2 cloves of garlic,
- 6 pcs. cherry tomato,
- 3 tbsp. l. shelled walnuts,
- 1 tbsp. l. lemon juice,
- 2 tbsp. l. olive oil.
How to cook?
- Prepare all the vegetables - cut the eggplant, onion and zucchini into rings, pepper into strips, tomatoes in half.
- In a grill pan, fry the food in oil.
- Place the vegetables in a bowl, pour lemon juice on top, salt and season with spices, sprinkle with chopped garlic and pine nuts.
- Cook the pasta and then mix it with warm vegetables. The supper is ready!
Recommendations
Scientists unanimously insist that animal and plant proteins are unequal. The harm of vegetarianism often lies in neglecting this rule.
As long as you don't take your beliefs to extremes, dairy and eggs can save the day.
Also, among the dishes that you need, there must be fresh, and preferably seasonal, fruits and vegetables. And also soy products, wholemeal products, cereals, legumes, unpolished (brown) rice, mushrooms, seaweed, in particular kelp. Let this become the basis of your diet. Let’s talk further about how to diversify it.
Products for beginner vegetarians
In many supermarkets you will find a wide variety of vegetarian products, and some even have entire sections. You should also not forget about farmers' markets, where the quality of the products is much better, and sometimes cheaper, than in supermarkets.
Basic list of products for beginner vegetarians:
- Soy products can replace the usual meat. In many stores they are sold with the taste of meat and fish. There are even special vegetarian hot dogs and burgers. Their taste, color and even smell differ from classic fast food dishes, so not many novice vegetarians like such substitutes.
- Little by little, include exotic types of fruits in your diet that you have not tried before or rarely consumed: papaya, pomegranate, pomelo, grapefruit, carom, etc.
- You should also pay great attention to cereals, and preferably also those that you were previously reluctant to consume or did not eat at all. Among such cereal crops we can highlight: millet, barley, alfalfa, couscous, quinoa.
- Tofu, seitan and tempeh are excellent meat substitutes. They are much cheaper than meat, and the taste and variety of dishes with them is in no way inferior.
Some recipes
Look in a cookbook or on a website with a culinary focus. Today many people “embrace” vegetarianism. You can easily find where to start.
Here we will look at common dishes that will serve as a tasty help to a new life.
Vegetable soups, cold cuts, and salads will help you diversify your diet. Prepare ratatouille or puree soup, such as pumpkin. Lecho, various types of pasta, casseroles...
So, broccoli stewed with vegetables.
We need to take about 500 grams of cabbage, a couple of tomatoes, a few cloves of garlic and a peeled onion.
Divide the broccoli into florets and cook for about 10 minutes. At this time, cut the onion into half rings and fry in vegetable oil. When it starts to turn yellowish, add chopped tomatoes and garlic.
After 10 minutes, drain the water from the broccoli and add it to the vegetables in the pan. Let everything simmer a little over low heat. Add parsley and dill and serve.
A very tasty and bright dish.
Now let's look at vegetarian breakfasts.
Oatmeal in orange juice.
Steam the cereal. While they are cooking, mash a medium-sized banana on a plate. Place the prepared porridge on it and pour freshly squeezed orange juice over everything.
The result is a porridge with a fruity mood and an additional portion of vitamins. Moreover, the combination of banana and citrus juice is simply amazing.
English vegan breakfast.
The following ingredients are needed: a glass of milk and water, 200 grams of cereal and 20 grams of butter. One apple and a tablespoon of sugar.
Boil milk and water, add oatmeal and sugar. When the porridge is almost ready, add the peeled and finely chopped apple and butter. After about three minutes, turn off the heat, cover with a towel and wait 10 minutes.
It turns out to be a very tender and tasty breakfast.
And now - an amazing salad that can be classified as both vegan and vegetarian dishes. The only difference is the sweetener. In the first case, it will be maple syrup, sugar or agave nectar, and in the second, honey can also be used.
So, peel two medium-sized apples and peel one carrot. Grind all the vegetables and fruits on a fine grater and add the sweet ingredient.
If you decide that vegetarianism is your path, you will select recipes in the future to suit your taste. The beauty is that it often requires minimal cooking. That is, a minimum of time at the stove and a maximum with the family!
Vegetarian and vegan recipes for breakfast, lunch and dinner, photos, videos
In addition to excellent taste, dishes made from plant products also have beneficial properties for the body, are rich in fiber and a variety of vitamins and minerals. Even if you eat meat, take the time to prepare a vegetarian recipe. Believe me, the taste variety will pleasantly surprise you.
Breakfast
Breakfast is the most important meal of the day. A vegetarian breakfast should be hearty and rich in vitamins and nutrients. This selection of breakfasts features delicious dishes.
Oatmeal with dried fruits
Ingredients: oatmeal, dried fruits of your choice (raisins, dried apricots, prunes), salt and sugar.
Porridge is recognized as the healthiest breakfast, as it saturates the body with complex carbohydrates. The recipe is easy to prepare and suitable for vegans. Oatmeal is cooked according to the time indicated on the package. The oatmeal will cook faster. We wash dried fruits under running water. Cut large fruits into pieces. Add to the oatmeal five minutes before it’s ready and let the porridge brew for a little while. Add salt and sugar to taste.
Granola
Ingredients: oatmeal, various nuts (almonds, walnuts, pine nuts, hazelnuts), honey.
Nuts must be crushed and mixed with flakes. Season the mixture with honey and bake in the oven until golden brown. Granola can be prepared for several days so as not to waste time preparing in the morning. It must be stored in glass containers. Granola is best served with milk or yogurt. Vegans can try it with plant-based milk.
Guacamole
Ingredients: ripe avocado, tomato, lemon, onion, cilantro, ground pepper and salt.
Grind the avocado pulp with a fork or in a blender. Immediately add lemon juice to prevent the pulp from darkening. Remove the skin from the tomatoes. Finely chop the onions, tomatoes and cilantro. Mix all ingredients and add salt and pepper to taste.
This sauce is perfect to serve with toast for breakfast.
Falafel
Ingredients: peas (chickpeas), bulgur, onions, garlic, dill.
Chickpea cutlets will give you energy for the whole day ahead. Falafel is served with tomato or sour cream sauce. If you like it spicy, try the cutlets with garlic sauce.
Fried pies with vegetables
Ingredients: yeast dough, sauerkraut or fresh cabbage, carrots, onions, vegetable oil.
These pies are completely vegetarian and are suitable even for fasting people. The dough turns out tender, and the filling adds piquancy to the rich pastries. The pies can be baked in the oven so that they are not so greasy and are suitable for dietary nutrition.
Banana ice cream
This recipe is made with just one ingredient - banana.
Peel the bananas and cut into small pieces. Then we put it in the freezer and let the fruits freeze well. Blend frozen bananas in a blender and your wonderful dessert is ready. Budget-friendly, easy, but incredibly tasty option.
Lunches
Lunch is the main meal. It should be nutritious and full of variety. Let's look at the simplest recipes that will take you no more than an hour to prepare.
Mushroom pilaf
Ingredients: rice, mushrooms, fresh carrots, onions, sunflower oil, spices.
Grate the carrots on a medium grater. The onions must be chopped into small pieces. Cut the mushrooms into pieces. Fry the vegetables in a saucepan, then add the mushrooms and simmer for about ten minutes. Place rice on top and add water. Reduce the heat and cook the pilaf under the lid until the rice is soft. Five minutes before readiness, add salt and spices. Add water if necessary.
For vegetarians, you can add a piece of butter at the end of cooking.
The pilaf turns out to be very satisfying and vegan. The dish comes out with a pleasant rich taste and aroma.
Buckwheat with champignons
Ingredients: buckwheat, champignons, butter, salt.
Boil buckwheat. Fry the champignons in a frying pan with the addition of vegetable oil. Serve buckwheat with mushrooms, garnish with chopped herbs if desired.
This is a very simple but incredibly tasty dish. It's quick to prepare and perfect for everyday meals.
Vegetable soup
Ingredients: potatoes, fresh carrots, tomatoes, onions, dill, vegetable oil, salt. If necessary, you can add any vegetables to your taste.
Vegetable soups are prepared quickly. By combining different vegetables, you can create variations of this dish. In addition to taste, soups have beneficial properties.
Barley with vegetables
Ingredients: pearl barley, white cabbage, champignons, carrots, onions, tomato paste, vegetable oil.
Soak the pearl barley in water overnight. Boil the porridge. We simmer the vegetables, seasoning them with tomato paste. Add spices to taste. Fry the mushrooms separately. Mix pearl barley porridge with stewed vegetables and serve with champignons.
This food will fill you up for the whole day ahead. The pearl barley turns out soft, and vegetables and mushrooms add piquancy to the dish.
Stuffed bell peppers
Ingredients: sweet bell pepper, rice and any vegetables.
Boil the rice separately, stew or fry the vegetables. Stuff the peppers with rice and vegetables, cover with caps and simmer in water until tender.
Sweet peppers give rice a very piquant taste and appetizing aroma. You can add not only vegetables to the filling, but also legumes and mushrooms. Experiment with the filling and you will discover many new tastes.
Beans in tomato sauce
Ingredients: white beans, carrots, tomato paste, vegetable oil, salt, dill, parsley.
Let's prepare an unusually tasty bean dish.
Soak white beans overnight and boil until tender in the morning. Grate carrots on a coarse grater and fry in oil. Add tomato paste and beans to the carrots. Simmer for about ten minutes. Salt and spices to taste. When serving, decorate the top of the dish with chopped herbs.
Dinners
Dinner should be light, but at the same time nutritious, as it is the last meal of the day.
Vegetable stew
We select a variety of ingredients for the stew. Everything here is based only on your taste.
Usually the stew is prepared with meat. But you can make a very interesting vegetarian dish using only vegetables. The dish does not take long to prepare, but it turns out with a rich taste and aroma. Try combining different root vegetables, adding zucchini or eggplant.
Cabbage schnitzels
Ingredients: white cabbage, flour, breadcrumbs, herbs and spices to taste.
Very tasty healthy schnitzels will not leave even the pickiest gourmets indifferent. They are quite light and perfect for dinner.
Vegetarian pasta
Ingredients: durum wheat pasta, cream, hard cheese, salt and spices.
Boil the pasta. In a frying pan, simmer the pasta in cream and spices for about five minutes. When serving, add grated cheese.
Pasta prepared at home is as tasty as restaurant dishes. If you use different types of pasta (horns, feathers, butterflies and others) and various hard cheeses, then pasta can be made into a fairly diverse dish.
The vinaigrette
Ingredients: boiled potatoes, beets and carrots, pickled or pickled cucumbers, sauerkraut, herbs, vegetable oil, salt.
The recipe for making vinaigrette is simple. Cut vegetables into cubes. Mix all ingredients, season with olive oil and salt. Vegan salad recipes are very diverse. You can optionally add beans, green peas, apples and other ingredients to the vinaigrette.
Baked apples
Ingredients: apples, lemon juice, honey, cinnamon.
We peel the apples from the cores, fill them with honey mixed with lemon juice and cinnamon. If desired, you can add walnuts to the filling. Bake the apples in the oven until soft. They turn out very juicy and with a sweet and sour tint.
Hummus
https://youtu.be/-LgOv6t2gas
Ingredients: chickpeas, vegetable oil, lemon juice, garlic.
The chickpeas are soaked overnight and boiled until tender in the morning. In a blender, beat the chickpeas with oil, lemon juice and garlic to a paste of homogeneous consistency. Hummus is ideal served with toast, French fries or chips. This pate will become an indispensable dish in your kitchen.
Quinoa salad
Ingredients: quinoa, fresh tomatoes and cucumbers, dill, parsley, salt, dressing.
Prepare the cereal according to the instructions on the package. We cut vegetables in any way. Dress the salad with your favorite dressing. Vegetable oil, sour cream or garlic sauce will go well. The salad can be left without dressing at all. This will not make it lose its taste.
Various Korean or vegetable salads can be a complement to main meals. For example, Korean carrot salad or beet salad with garlic. Sauerkraut diversifies the diet well. Various desserts are suitable for snacking: dried fruit bars, homemade cookies, sweet carrot sticks.
Vegetarian recipes are very easy to prepare. They are rich in fiber and vitamins, have a bright taste and aroma. In addition, plant-based dishes are nutritious and saturate the body well. The rich selection of recipes will please any vegetarian and diversify their diet.
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Myths
We'll talk a little further about vegetarianism and celebrities, but a misconception that many of them have debunked is worth voicing now. Have you heard that those who do not eat meat are weaklings? Why won't you grow good muscles if you eat like this? This legend is broken by hundreds of stories of successful athletes, athletes, bodybuilders who are not only vegetarians, but vegans.
There is also an opinion that doctors are indifferent to vegetarianism. Not at all, many great minds of humanity themselves happily exclude meat from their diet and strive to instill this in other people.
Rice soup with mint
Soups are not only eaten at lunchtime. Prepare delicious first courses for dinner too. With rice they turn out very filling, and a mixture of vegetables and fresh herbs will make them also healthy. The mint aroma of the soup will bring the whole family together at the table.
Ingredients:
- 100 g oblong rice,
- half a lemon
- small zucchini,
- 300 g celery stalks,
- a bunch of mint and green onions,
- 3 cloves of garlic,
- 1-1.5 liters of vegetable broth.
How to cook?
- Cook the rice until done.
- Chop the celery, zucchini and onion, and chop the greens.
- Fry the vegetables in a frying pan. Then pour the roast with vegetable broth.
- Wait for the soup to boil. Simmer for 5-7 minutes. on low heat. Add rice, cook for another 5 minutes.
- Add lemon juice, fresh herbs, and garlic. In a couple of minutes the dish will be ready and can be served.
Vegetarianism - what is it?
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Of course, today many are interested in questions about what vegetarianism is and what a classic vegetarian menu looks like. If we summarize all the facts, then this dietary pattern excludes products of animal origin, and sometimes not only meat, but also food that is a waste product of animals.
Easy beans and quinoa recipe
Quinoa is one of the favorite foods of healthy eating enthusiasts. This cereal contains a lot of easily digestible proteins, minerals, and fiber. It is believed that quinoa helps control appetite - it quickly fills you up, helping you not to overeat at lunch and dinner. There are many recipes for delicious dishes based on this healthy grain - salads, side dishes, soups. Use it to diversify your vegetarian diet.
Quinoa goes well with legumes. Experience this flavor combination by preparing your own bean and quinoa dish.
Ingredients:
- large onion,
- bell pepper,
- 2 onions,
- 4-6 cloves of garlic,
- black and cayenne pepper to taste,
- a bunch of fresh cilantro,
- 150 g each of quinoa, beans and frozen corn.
How to cook?
- Boil the beans until tender.
- Rinse the quinoa, pour boiling water over it for 1-2 hours, then drain in a colander.
- Dice the pepper, onion and garlic. Fry the vegetables in oil in a deep saucepan.
- Add corn to the frying (do not defrost first). Fry over low heat for another 5-7 minutes.
- Add quinoa and beans, add salt and season. Fill the dish with water so that it covers the food.
- Cover the dish with a lid. Cook over low heat for 20 minutes.
- Sprinkle with chopped cilantro before serving.
