When you juggle with work, family and more at once, cooking may not be your highest priority. But with a few light recipes at your fingertips, meal preparation can make life easier and less stressful.
Here is a roundup of eight light vegetarian recipes that you can whip at home. Not only are they plant -based and simple to follow, they taste absolutely delicious. You can tackle vegetarian cooking in a short time.
Vegetarian diets: what you need to know
With its focus on plant-based proteins, fresh products and cordial whole grain-giving a vegetarian diet many health benefits while getting nourishing eating to feel vibrant, satisfactory and sustainable.
Why are vegetarian diets so popular?
People choose to be vegetarian for a variety of reasons – including environmental sustainability, animal welfare, health issues, religion and more (2). Today, it is simpler than ever to go meat -free with more plant -based staples on shelves, more vegetarian dishes at restaurants and more reliable recipes at your fingertips.
If you are worried about lack of nutrients without meat, take a breath – you won’t. “Vegetarians can definitely get all their nutritional needs met,” says MyFitnessPal Dietist, Katherine Basbaum. The key is to build meals around nutrient -tight whole foods such as beans, grains, vegetables, nuts and seeds rather than leaning on ultra -processed settings that are nutrient -poor and high sugar and salt ..
Vegetarian diets can actually be very advantageous if you eat minimally processed, Whole Foods (1). In addition to added fiber includes benefits a range of:
- Vitamins
- Minerals
- Antioxidants (1)
Basbaum says these benefits can help lower the risk of heart disease and help deal with blood sugar, blood pressure and weight (1).
How to make vegetarian cooking easier
Vegetarian cooking doesn’t have to be scary or overwhelming. Here are a few 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, much of the time, they are cheaper and prefett.
- Cook large batches and freeze. If you are often short on time, you will make bigger batches and save leftovers for later.
- Prepare vegetables in advance. You can do a lot of wash and chopping session after going to the grocery store. This makes the daily cooking process a little easier.
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8 light vegetarian recipes
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#1: Chickpeas “Tun” salad sandwich
Sometimes it is fun to create a vegetarian takeover of a classic sandwich. This chickpea “Tun” Salad Sandwich mimics the taste and texture of your typical tuna sandwich. Full of chickpeas, celery and red onion serves this bowl of 18 grams of fiber and 18 grams of protein while low in saturated fat.
Everything you really need for this bowl is a bowl and spoon. Just mix everything together and sandwich your mix between two slices of bread for a delicious handheld lunch.
You can also spice things up a bit with Dijon mustard, lemon juice, enjoy, dill or whatever else you want.
Servant: 1 | Serving size: 1 sandwich
Nutrition (per serving): Calories: 505, total fat: 17g, saturated fat: 2g; Single -Saturated Fat: 3G; Cholesterol: 13.5 mg; Sodium: 962 mg; Carbohydrates: 78g; Fiber: 18 g; Sugar: 20 g; Protein: 18 g
#2: Swiss Chard, Parmesan and Cottage Cheese Soufflé
If you like eggs this one is to you. This simple soufflé packs in taste, texture and lots of protein. The earthy Swiss Chard adds a solid, slightly bitter contrast to the creamy, tangy cottage cheese, while fluffy eggs tie it all together to a light, yet satisfactory low -colhydrate bowl.
Although this dish takes some time to bake in the oven, the end product is definitely worth it. It is good for preparing meals, so cut soufflé into squares and save for a light microwave breakfast. It also works well as a tasty brunch center or a light dinner paired with a side salad.
Servant: 4 | Serving size: 4-inch square piece
Nutrition (per serving): Calories: 284; Total fat: 13.6 g; Saturated fat: 8g; Single -Saturated Fat: 4G; Cholesterol: 280 mg; Sodium: 350 mg; Carbohydrate: 9g; Diet Fiber: 1g; Sugar: 5g; Protein: 35 g
#3: Vegetarian Tamalepie
Here is a meatless takeover of a Tex-Mex classic that you can probably whip right now. “Most of the ingredients are pantry and freeze staples that you can buy and hold onto, which makes it easy to put together whenever you want,” says Basbaum.
This tamalepie is great for a solid, yet healthy dinner. It will certainly satisfy any Tex-Mex or Bean-Forward Tang you have.
Servant: 6 | Serving size: 1 1/2 cups (185 g)
Nutrition (per serving): Calories: 356; Total Fat: 11g; Saturated fat: 3g; Single -Saturated Fat: 6g; Cholesterol: 42 mg; Sodium: 660 mg; Carbohydrate: 51g; Diet Fiber: 7g; Sugar: 6g; Protein: 15g
#4: Jackfruit Enchiladas
If the Mexican food theme continues, these enchilada’s good use of a lesser known fruit to create a delicious, tasty meal. This dish also provides a homemade, healthier alternative to store-purchased Enchilada sauce-change excess sodium and preservatives.
Pair these enchiladas with a simple pico de gallo or a quick clamp of lime to brighten up their taste.
Servant: 4 | Serving size: 2 enchiladas
Nutrition (per serving): Calories: 372; Total fat: 21g; Saturated fat: 5g; Single -Saturated Fat: 7g; Cholesterol: 15 mg; Sodium: 698 mg; Carbohydrate: 37 g; Dietary fiber: 12g; Sugar: 11g; Protein: 11g
About the expert
Katherine Basbaum, Ms, Rd is a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
#5: Mushroom Stroganoff
“Stroganoff is traditionally a very rich dish that packs a lot of calories and fat, but this vegetarian version gives you a solid serving for a very moderate amount of calories,” Basbaum says. Mushrooms are rich in B -vitamins, vitamin D, potassium and more (4) -packing this stroganoff with many nutrients.
Try this bowl with a side salad for dinner or alone for a microwave lunch. Either way, you will definitely be satisfied and happy.
Servant: 4 | Serving size: approx. 1 1/2 cups
Nutrition (per serving): Calories: 351; Total fat: 15 g; Saturated fat: 6g; Single -Saturated Fat: 5G; Cholesterol: 66 mg; Sodium: 466 mg; Carbohydrate: 50 g; Dietary Fiber: 5G; Sugar: 4G; Protein 13g
Nutrition bonus: Potassium: 347 mg; Iron: 15%; Vitamin: 12%; Vitamin C: 6%; Calcium: 11%
#6: Cabbage and lies
This healthier takeover of a Hanukkah staple has really has it all. From noodles and cabbage to Greek yogurt and eggs, this mug covers any food base.
By using Greek’s low fat yogurt instead of cream cheese or cream fraiche this traditional fat bowl made healthier, but still has the same creamy, comforting taste that we know and love. You certainly don’t need a holiday as an excuse to devour this dish.
Servant: 9 | Serving size: about 1 cup
Nutrition (per serving): Calories: 236; Total Fat: 11g; Saturated fat: 2g; Single -Saturated Fat: 5G; Cholesterol: 23 mg; Sodium: 293 mg; Carbohydrate: 26g; Dietary Fiber: 5G; Sugar: 8g; Protein 10g
Nutrition bonus: Potassium: 314 mg; Iron: 8%; Vitamin A: 6%; Vitamin C: 51%; Calcium: 9%
#7: Vegetarian Land Benedict
This vegetarian mashup of egg Benedict and biscuit with sauce can take more time and effort, but if you host a brunch, it’s the perfect dish. This recipe includes what Basbaum calls one of the “secrets of low -poor cooking”: pureed beans that act as a combination agent for the biscuits.
Try this bowl with a side salad of fruit, or add ruccola instead of spinach. Either way, this dish will certainly satisfy a hungry crowd.
Servant: 8 | Serving size: 1 biscuit, 1/4 cup/55 g of scrambled eggs, 1/3 cup/80 ml sauce
Nutrition (per serving): Calories: 333; Total Fat: 16g; Saturated fat: 8g; Single -Saturated Fat: 3G; Cholesterol: 214 mg; Sodium: 667 mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 4G; Protein: 15g
#8: Spring onion free data
Here’s another delicious breakfast recipe. Basbaum says that the incorporation of citrus and many fresh herbs in this frittata allows you to cut down on sodium without sacrificing flavor.
Loaded with vitamins A and C from green cabbage, serves this frittata 28 grams of protein. If you have leftovers, feel free to reheat and eat it as it is, or slice it up and try it on toasted multigrain bread for some kind of bruschetta.
Servant: 4 | Serving size: 1/4 frittata
Nutrition (per serving): Calories: 388; Total fat: 26g; Saturated fat: 8g; Single -Saturated Fat: 5G; Cholesterol: 568 mg; Sodium: 616 mg; Carbohydrate: 14g; Diet Fiber: 3G; Sugar: 2g; Protein 28g
The lower line
Everything is possible when you follow a vegetarian diet. With a little time and effort, you can easily transform basic ingredients into a delicious meal.
Let MyFitnessPal help you achieve your goals while optimizing your meals with better-for-hill vegetarian dishes. Whatever you crave, we have covered you even while eating vegetarian!
The Post 8 Easy Vegetarian Recipes first appeared on the MyFitnessPal blog.