A vegetarian who eats eggs is called a lacto-ovo vegetarian. Including eggs in your vegetarian meals offers a good alternative source of protein for the meat in a traditional diet. Eggs also provide you with vitamin B12 and iron, nutrients many vegetarians may lack adequate supplies of, since they are found primarily in animal foods. The versatility of an egg allows you to prepare it in a variety of ways.
Quiche
A quiche comes together quickly and is a healthy choice for a vegetarian diet. Fill a pie crust with whisked eggs mixed with chopped vegetables. Bake at 350 degrees F until the eggs sets throughout -- about 45 minutes -- then slice and serve. This dish allows you to use whatever vegetables you have on hand. Try tomatoes, onions, bell peppers, zucchini, potatoes, spinach and mushrooms. Top your quiche with a sprinkle of cheese to increase your calcium and protein intake. To kick up the flavor, pour on some vegetarian green chili before serving.
Breakfast Burritos
Many breakfast burritos feature bacon or sausage, but it is simple to create a vegetarian version by leaving these items out. Start with a warm tortilla. Fill it with shredded and cooked potatoes, scrambled eggs and shredded cheese. Preparing a pan of breakfast burrito filling at night creates an easy-to-warm-up breakfast for your entire family. Serve the burritos with a side of salsa for dipping. This will add flavor and increase your nutrient intake for minimal fat and calories.
Vegetable Fried Rice
The egg that is added to fried rice helps bind the ingredients and adds protein to your vegetarian dish. Chilled rice is easier to fry. Saute the chopped vegetables you want to include until they are soft. Good choices include carrots, corn, zucchini, mushrooms, cabbage, green onions and peas. Once the vegetables are cooked, push them to the side of your pan and add an egg. Once the egg is scrambled and cooked throughout, mix it with the vegetables and stir in the rice. Fry until hot and serve with soy sauce. This dish warms up well and makes a healthy vegetarian lunch when you have leftovers.
Sandwiches
An egg is a protein-packed sandwich filling that takes the place of traditional cold cuts. There are two ways to prepare an egg sandwich. The first it to toast an English muffin and top it with a fried egg and a slice of cheese. The second is to hard-boil the eggs, chop them, and mix them with mayonnaise and optional onion, celery or garlic to make an egg salad sandwich. Serve either sandwich with a side of fruits and vegetables and you have a well-rounded vegetarian meal.
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