Vegetarian Dishes That Are High In Vitamins

A vegetarian diet is likely to be lower in saturated fat than a diet that includes meat, and it is certainly cholesterol-free. A vegetarian diet excludes a few nutrient-dense foods, such as poultry and fish, but plenty of vegetarian dishes are high in vitamins. A nutritionist can work with you to develop a meal plan that meets your needs.

Vegetable-Based Meals

A stir-fry with vegetables and tofu or soy-based meat substitute may be high in vitamin A from carrots, vitamin C from broccoli and bean sprouts, folic acid from asparagus and vitamin E from sesame or canola oil. Vegetarian chili prepared with beans, tomatoes, celery, onions and bell peppers may be high in vitamin C. Make a vitamin-rich vegetarian minestrone soup with vegetable broth, carrots for vitamin A and potatoes for vitamin C. Other ideas are vitamin C-rich tomato soup or vitamin A-rich pumpkin soup.

Salads

A vegetable salad can be high in many vitamins. Leafy green vegetables, such as spinach and lettuce, provide vitamin K, which is essential for proper blood clotting. Possible vegetables to add are tomatoes and red peppers for vitamin C, carrots for vitamin A and avocados for vitamin E. Nuts and seeds provide folic acid and vitamin E, and a heart-healthy oil, such as olive or canola, adds vitamin E.

Pasta and Rice

Enriched whole grains and fortified refined grains are high in niacin, thiamin, riboflavin and folic acid, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Try pasta with tomato sauce and a small amount of olive oil, for vitamins C and E. Brown rice casserole provides thiamin and folic acid, and you can cook it with broccoli for vitamins C and A, and fortified, reduced-fat cheese for riboflavin, vitamin D and vitamin B-12.

Cereal

Cereal is a vegetarian option that you can have for breakfast, a snack or even a relaxed lunch or dinner. Enriched whole-grain cereals have thiamin, niacin, riboflavin and folic acid, and some fortified cereals have vitamin D and other vitamins. Eat your cereal with fortified milk, which provides vitamin D, and fresh fruit, such as berries, that are rich in vitamin C, oranges for folic acid or melon, which has vitamin A. MayoClinic.com recommends a high-fiber, low-sugar cereal for the healthiest breakfast.