A vegetarian diet is packed with more vitamins and minerals than a non-vegetarian diet. It also usually has less saturated fat, sugar and cholesterol. There are many different types of vegetarian diets. Some restrict the kinds of foods that are eaten while others cut out certain food groups entirely. No matter what type of vegetarian you are, there are some great benefits to going meat-free once in a while. Vegetarianism can help you lead a healthier life by reducing your risk of obesity, heart disease, and hypertension while increasing your intake of fiber and nutrients such as vitamin C, zinc and iron. As with any diet it’t important to have a balanced approach to avoid missing out on key nutrients. Meatless recipes can be healthy and delicious if you choose the right ingredients when putting them together. Try adding more vegetables into your meals or choosing meat-free alternatives for one or two meals per week to see the benefits for yourself!
3 Healthy and Easy-to-Make Vegetarian Recipes:
Arugula Pesto Pasta
A great vegetarian recipe for pasta lovers, this pesto recipe replaces the traditional parmesan cheese topping with arugula pesto. The arugula pesto is tastier and healthier than the original, and can easily be made at home!
What You’ll Need:
- 2 tbsp pine nuts
- 2 cups arugula
- 2 cloves garlic
- 1/2 cup grated Parmesan cheese
- 3 tbsp olive oil
Salt and pepper to taste
16 oz. spaghetti
How to Make It:
Start by making the arugula pesto. In a food processor, combine the pine nuts, arugula, garlic, Parmesan cheese, and olive oil until a smooth pesto is formed. Season with salt and pepper. Bring a large pot of salted water to a boil and cook the spaghetti according to package instructions. Drain and toss with pesto. Serve immediately.
Tofu Scramble with Spinach
Tofu Scramble is an easy vegetarian recipe to make. It tastes great with a side of toast for breakfast or served alongside a salad for lunch or dinner. It’s a great recipe for kids, who might not be keen on trying some of the other vegetarian recipes on this list.
What You’ll Need:
- 2 tbsp olive oil
- 1 lb firm tofu, crumbled
- 1/2 onion, chopped
- 2 tbsp butter
- 8 cups spinach
Salt and pepper to taste
How to Make It:
First, make the tofu scramble. In a large pan, heat the olive oil over medium heat. Add the crumbled tofu and sauté until lightly golden. Add the chopped onion and stir well. Add the butter and stir again. Once the butter has melted, add the spinach. Sauté until the spinach has wilted. Season with salt and pepper. Serve warm.
Lentil, Walnut and Kale Stew
This hearty vegetarian recipe is packed with protein, vitamins and nutrients. It's an easy recipe to make and can be served as a healthy vegetarian option for lunch or dinner.
What You’ll Need:
- 1 tbsp olive oil
- 1 lb chopped kale
- 2 cups water
- 1 cup red lentils
- 1 cup chopped tomato
- 1/2 cup chopped red onion
- 1/2 cup chopped carrots
- 1/3 cup chopped walnuts
Salt and pepper to taste
How to Make It:
In a large saucepan, heat the olive oil over medium heat. Add the chopped kale, stirring frequently until it wilts. Add the water and lentils. Stir in the chopped tomato, chopped red onion and chopped carrots. Bring to a boil, then reduce heat and simmer for 20 minutes or until the lentils are soft. Stir in the chopped walnuts. Season with salt and pepper. Serve warm or at room temperature.
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