Like any healthy meal, vegetarian meals feature lean proteins, heart-healthy fats and good carbohydrates. Think beyond salads when preparing vegetarian meals. Incorporating a variety of foods and preparations can help keep your meals interesting and provide a plethora of vitamins, minerals and antioxidants.
Tofu Stir Fry
A tofu stir-fry is a simple vegetarian meal that features a variety of flavors. To prepare, heat 1 tbsp. of olive oil and brown 2 cups of cubed firm tofu in a large skillet. Remove to a plate and add ½ cup sliced red onions, 2 cups broccoli, a sliced red pepper and slivers of carrot to the skillet. Saute over medium-high heat until the vegetables are cooked through. Add to the plate with the tofu. To make a tasty orange sauce, whisk together 3 tbsp. low-sodium soy sauce, the juice of one orange, 1 tbsp. orange zest, two minced garlic cloves, 2 tsp. honey and 1 tsp. corn starch. Add to the pan and heat until the sauce is thickened. Add back in the tofu and veggies and stir to incorporate and heat through. You can serve this stir-fry over brown rice or soba noodles, both whole grains that offer fiber and B vitamins.
Lentil Soup
Lentils provide 18 g of protein and 16 g of fiber per cooked cup. These legumes also contain 358 mg of folate, about 90 percent of the recommended daily value. Folate helps with red blood cell function and is especially important for pregnant women as it can help prevent neural tube defects. Lentils are also a source of iron, magnesium, phosphorus, potassium and trace minerals. Lentil soup is an easy-to-prepare vegetarian meal. To prepare, over medium-high heat, cook 1 lb. dry lentils in 3 quarts of vegetable stock for about 30 minutes. Add chopped onion, carrots, celery and garlic. Cook until the veggies are soft and then stir in ½ cup of tomato sauce, crumbled dried oregano, a dash of salt and pepper to taste. Before serving, squeeze a bit of lemon juice over the soup. Have with a whole grain roll.
Quinoa Frittata
Quinoa is classified as a grain but is actually a seed. It provides 8 g of high quality protein and 5 g of fiber per cup. For a quick breakfast, lunch or dinner, stir together 1 cup cooked quinoa with 3 egg whites, one whole egg, chopped cooked spinach, salt and pepper. Pour into a hot sauté pan coated with olive oil. Cook over medium heat until beginning to cook through and top with low-fat mozzarella cheese. Pop the entire pan under a broiler and cook until the cheese is melted and the eggs are cooked through.
Chickpea Chili
For a change of pace, have a chili made with chickpeas with Moroccan spices. Serve this chili over 1 cup cooked barley for 6 g of fiber, manganese, iron and niacin. To prepare, In a large pot, sauté 1 cup of chopped yellow onion, 2 minced garlic cloves, ½ cup of chopped celery and 1 cup of chopped carrots in 1 tbsp. olive oil. Stir in 1 tbsp. ground cumin, 2 tsp. ground coriander, 1 tsp. turmeric, ¼ tsp. saffron and 1 tsp. smoked paprika. Add salt and pepper to taste. When the vegetables are soft add 2 cans of drained and rinsed chickpeas, 2 cups of chopped tomatoes, 1 cup of chopped zucchini, 1 cup of frozen corn kernels, 2 tbsp. of tomato paste and a bay leaf. Pour in 2 cups of water. Cook at a simmer for 20 to 30 minutes, allowing the flavors to meld and the sauce to thicken.
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