Vegetarians are a growing group in the United States. Vegetarian and vegan alternatives to animal products are now a staple in most supermarkets. However, if you've never tried to go vegetarian before, it can be hard to know where to start. Simply substituting fake meat products for all your favorite kinds of meat can quickly become unappetizing. There are many popular vegetarian foods that are not only nutritious but also delicious, and they don't attempt to imitate meat. Even if you're a meat-eater, you may want to sample some of these vegetarian staples.
Lentils and Rice
The biggest nutritional challenge most vegetarians face is getting an adequate amount of protein in their diets. Lentils and rice are a complete protein meal, providing all the amino acids you need in your body. Lentils and rice are good on their own or spruced up with vegetables and spices.
Chickpeas
Chickpeas, also known as garbanzo beans, are the main ingredient in a couple of vegetarian staples. Hummus, a creamy spread, is made with mashed chickpeas and sesame tahini. Falafel is a fried chickpea patty that is often served on pita bread with tahini sauce. Chickpeas can be served many other ways, such as in soups or chili, or on salads. They are a good source of protein.
Veggie Burgers
If you've ever looked at the fake meat section in a grocery store, you've probably noticed a large variety of veggie burgers. However, veggie burgers are easy to make at home and often taste better homemade than out of the package. Recipes vary and are easy to find. Usually, they consist of some sort of mashed beans, spices and flour, and are then fried up in oil. You can season them to your own taste and even add in some vegetables or cheese to add more flavor and texture.
Tofu
Soy products are a popular vegetarian alternative to many meat products. Soy products can give good texture and substance to many recipes. Tofu is a soy product that can be found in most supermarkets. It usually comes as a large, soft, white square that can be cut into smaller pieces. Tofu on its own is flavorless, but when cooked with tasty ingredients it will take on the flavors around it. Tofu is extremely versatile, and can be used as a meat substitute in most dishes.
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