9 Delicious Vegetarian Food Ideas to Get Required Nutrition Everyday |MenuSano



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MenuSano Nutrition Analysis Software

  • Author: MenuSano Team
  • Published: 5/24/2018 11:35:04 AM

 9 delicious vegetarian food recipes ideas to get required nutrition everyday | menusano

 

9 delicious vegetarian food recipes ideas to get required nutrition everyday | MenuSano

Vegetarian people mainly depends on plant-based foods, which include variety of fruits, vegetables, nuts, legumes, grains, beans and peas. It should be noted that the term plant-based is sometimes used interchangeably with vegetarian or vegan, but the ethical or religious explanations may or may not be healthy to justify it. It is therefore imperative to differentiate the precise definitions of associated diets. The plant-based diet is distinctively different by what it comprises, like:

  • Vegan (or total vegetarian): Eliminates all animal foodstuffs, particularly meat, poultry, eggs, seafood and dairy products. Does not necessitate intake of whole foods or limit fat or refined grains.
  • Lacto-vegetarian: Eliminates meat, poultry eggs and seafood but includes dairy products.
  • Lacto-Ovo vegetarian: Eliminates meat, poultry and seafood and includes dairy products and eggs.

It is necessary to mention that plant-based foods are sufficient to provide all the essential nutrients, but a necessary inclusion of protein, vitamin B12, calcium, iron and zinc should also be taken care during planning of a vegetarian diet. Some selected plant-based recipes are discussed below, which can adequately supply the daily nutrition content.

 

  1. Recipe made with Barley and Mushroom

Ingredient

  • Vegetable broth - 3 cups
  • Pearl barley - 1 cups
  • Olive oil - 2 tablespoon
  • Onion - 2 large size (finely chopped)
  • garlic - 3 cloves (minced)
  • White Mushroom- 8 to 10 ounce
  • Parsley - 2 -3 tablespoon
  • Black pepper - 1 teaspoon
  • Salt to taste

Cooking Direction

In a saucepan add vegetable broth and barley and cover the pan and cook in medium flame for 30 to 45 minutes to tender the barley; Check the tenderness before putting off the flame. In case additional cooking is required, then add half glass of water and cook until the barley become tender. Meanwhile, heat oil in a deep-seated frying-pan and add onion and cook for 1 to 2 minutes or cook until the onion becomes golden and soften. Then add minced garlic and cook for 1 minutes. After that pour all the mushroom and add salt and pepper to the frying pan and stir properly. Continue cooking until the mushroom becomes soft, then add cooked barley and mix properly with the help of the stirrer. Cook for another 2 to 3 minutes. Garnish the dish with parsley and serve hot.

 

  1. Vegetable -Quinoa with black bean

Ingredient

  • Sweet Potato - 1 1/2 cup (peeled and cut into dice shape)
  • Carrot - 2 (grated)
  • Olive oil - 2 tablespoon
  • Salt to taste
  • Quinoa - 1 1/2 (cooked)
  • Black bean- 1 1/2 (canned)
  • Black pepper powder - 1 teaspoon

For dressing

  • Lime juice - 2 tablespoons
  • Maple syrup - 2 tablespoons
  • Carrot - 2 (grated)
  • garlic cloves - 2 small (minced)
  • Cumin seeds - 2 teaspoon
  • Salt to taste
  • Olive oil - 1 teaspoon

Cooking Direction

In a bowl take sweet potatoes and brush olive oil. Then place into a baking tray and sprinkle salt and black pepper powder. Put the tray in a preheated oven (2040 F) for 20 minutes, till the potatoes become brown. To make a dressing, all the ingredients of dressing preparation should be put into the blender and blend the whole content. Then put into a separate bowl and cover the bowl with a  plastic wrap and keep the bowl inside the refrigerator. Then take a serving tray and add cooked quinoa, black beans. Then place grated carrot over the quinoa and black being. Pour one tablespoon of dressing and mix it properly.

 

  1. Vegan Energy bar

Ingredients

  • Almond and walnut mix - 1 cup (soaked)
  • Dates- 8 (soaked and pitted)
  • Hemp seeds - 1/4 cups
  • Cacao nibs - 1/4 cups
  • Dried goji berries - 1/4 cup
  • Coconut - 1/4 cup (grated)
  • Cacao powder - 2 tablespoon
  • Pinch of salt

Cooking Direction

In a food processor, add all the ingredients and process them. Then pour into a bowl and give the shape of cookies. The thickness of each cookies is all about 1/4” and then wrap each cookie in a parchment paper and bake them in a preheated oven at a low temperature.

 

  1. Nectarines Poached

Ingredient

  • Red wine - 2 cups
  • Coconut sugar - 1 cup
  • Ripe medium skinned nectarines - 7 (pitted and sliced into wedges)
  • Whole cloves - 1 teaspoon
  • Cinnamon - 1 teaspoon (ground)
  • Lemon juice - 1 teaspoon (fresh)
  • Edible flowers - for garnishing (preferable Chamomile flowers)

Cooking Direction

In a saucepan add wine and heat the wine in a medium flame. Add coconut sugar till it dissolves in it.  Add the nectarines and cloves into the boiling wine. Heat the whole content for 15 minutes to allow the liquid content reduce down. Then put off the flame and add cinnamon powder and lemon juice and stir properly. Then put the preparation in a serving bowl and garnish with edible flower.

 

  1. Recipe with Edamame

Ingredient

  • Edamame - 2 cups (cooked as directed in the package level)
  • Soybean oil - 2 tablespoon
  • Lemon juice - 3 tablespoon
  • Garlic - 2 small cloves (minced)
  • Cumin seed - 1/2 teaspoon
  • salt to taste
  • Whole grain bread - 2

Cooking Direction

In a food processor, add all the ingredients, except bread.  Make a smooth puree. Then refrigerate it for cooling and serve these edamame puree with bread.

 

  1. Tofu cubes

Ingredient

  • Tofu - 20 ounce (drained and cut into cube shape)
  • Lime juice - 2 tablespoon
  • Soybean oil - 1 tablespoon
  • Soy sauce (reduced sodium) - 1 tablespoon
  • Bamboo Skewers - 14

Dipping sauce

  • Soy nut butter - 2 tablespoon
  • Vinegar - 1 tablespoon
  • Lime juice - 2 tablespoon
  • Soybean oil - 1 tablespoon
  • Water - 1/4 cup
  • Soy sauce - 1 tablespoon (reduced sodium)
  • Green onion - 2 tablespoon (chopped)
  • Fresh ginger - 1 teaspoon (grated)
  • Garlic - 4 cloves (minced)

Cooking Direction

In a large bowl, add soybean sauce, lime juice and mix it properly. Then add dice shaped tofu in the bowl and coat the dices with sauce and lime juice and cover the bowl and keep it to the refrigerate for 2 hours to overnight period. Then arrange 3 tofu square in each bamboo skewers. Then brush the oil in each tofu square and grill them in a preheated oven.

To prepare the sauce, all the ingredients blend in a food processor and mix properly. Pour the sauce into a bowl and cover it and store in the refrigerator. Then serve the tofu square with sauce.

 

  1. Rice and soy bowl

Ingredient

  • Soybean oil - 1 tablespoon
  • Firm Tofu - 14 ounce
  • Teriyaki sauce - 1/2 cup
  • Water - 1/2 cup
  • Carrot - 1 1/2 cup (grated)
  • Frozen edamame (shelled) - 1 cup
  • Broccoli - 1 cup
  • Red bell pepper - 1 cup
  • Brown rice - 2 cup (cooked)

Cooking Direction

Heat oil in a frying pan and add tofu to fry. Occasional stirring is necessary and fries until it becomes light brown and keeps aside. Then in the same frying pan, add other ingredients except for water and rice. Shallow fry all the vegetables and add Teriyaki sauce. Stir well and add water. Then boil the vegetables and add tofu and check the tenderness of the vegetables. Thicken the sauce and serve this preparation over the cooked brown rice.

 

  1. Fruity-nutty bulgur salad

Ingredient

  • Bulgur - 1 cup (cooked)
  • Chopped walnuts - 2/3 cup
  • Raisins - 1/2 cup
  • Celery stalk - 1 large (finely chopped)
  • Scallions- 2
  • Fresh parsley - 1/4 cup
  • Sunflower seeds - 1/4 cup (roasted)
  • Apple - 1 large (cut into dice shaped)
  • Lemon Juice - 1 teaspoon
  • Extra-virgin olive oil - 2 tablespoons
  • Maple syrup - 1 tablespoon
  • Ground cumin - 1 teaspoon
  • Cinnamon - 1/4 teaspoon
  • Pinch of nutmeg
  • Salt to taste

Cooking Direction

In a serving bowl, mix first 7 ingredients, then add apple dice and lemon juice. Then gradually add other remaining ingredients and toss to mix all the ingredients properly.

 

  1. Kale and cucumber salad

Ingredients

  • Kale - 8 cups (sliced)
  • Cucumber - 1 cup
  • Tahini - 2 tablespoon
  • Soybean oil - 2 tablespoon
  • Lemon juice - 3 tablespoon
  • Water - 2 tablespoon
  • Garlic - 1 tablespoon (minced)
  • Soy sauce - 1 tablespoon
  • Sugar - 2 teaspoon
  • Almond - 2/3 cup
  • Raisins - 1/2 cup

Cooking Direction

In a small bowl, mix tahini, soybean oil, lemon juice, water, garlic, soy sauce, sugar and make a smooth paste. In a large bowl take kale and cucumber and pour tahini mixture. Cover the bowl and keep aside the bowl for 20 minutes. Occasionally, toss all the ingredients and add almond and raisin before serving to maintain the nutty texture.

In the above-mentioned recipes, special care has been taken through the addition of beans and nuts which are rich sources of proteins and Vitamin B12 along with other essential nutrients. The other essential components of these recipes include kale which is a rich source of calcium and lemon juice to add Vitamin-C which improves plant iron absorption. Soy and soy products present in the recipes are a rich source of high-quality protein, dietary fiber, isoflavones and B vitamins and good meal alternatives. These recipes can definitely meet the daily nutritional requirements of vegetarian and vegan people.

 

Conclusion

Often, people ask vegans and vegetarians, how do they get nutrition? There is also the misconception that vegans and vegetarians are physically weak, don't have the physical force and immunity is low etc. Realistically, all these types of assumptions are wrong and misunderstood. Vegetarianism is about healthy, clean and food which keeps our mind, body, and soul in balance. If followed rightly vegetarianism can be a boom too long and healthy life. Above mentioned delicious dishes are an example of taste and nutrition value. It is important to have a balanced diet in order to look and feel healthy. MenuSano has been a champion ambassador for healthy eating and good food. Our nutrition analysis software not only helps restaurants owners to generate nutrition facts labels but goes an extra step to help consumers and health-conscious individuals to plan, experiment and analysis their cooked food. Try nutrition analysis software MenuSano, today for free to explore the power of balanced diet and nutrition. To know more simply fill our contact form or give us a call. I bet you will not be disappointed, after all, health is the wealth. Do not forget to subscribe to our blog to get the latest updates and healthy food habits articles.

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