Vegetarian cooking is a very healthy way of eating since it includes large portions of nutrient packed vegetables and grains while being rather low in fat. The vegetarian diet is especially lower in the unhealthy saturated fats found mainly in animal products, and richer in the unhealthy fats. As a result, vegetarians rarely suffer from overweight and related diseases.
For a healthy and balanced vegetarian diet, it's important to consume a wide variety of different foods. Grains and legumes are a valuable source of proteins when combined, making up for the lack of animal proteins. Try the three vegetarian recipes below (4 servings each) to see how tasty vegetarian food can be!
Risotto With Mushrooms
- 1 l l vegetable stock
- 2 tbsp. canola oil
- 2 leeks, sliced
- 500 g fresh mushrooms, sliced
- 450 g risotto rice
- 2 tbsp. Parsley, chopped
- salt and freshly ground black pepper
- 50 g grated cheese
- Heat the oil in a large pot. Fry the leek for 5 minutes, then add the mushrooms and fry for another 3 minutes.
- Add the rice and fry a few minutes. Add 250 ml vegetable stock, cover and allow simmering on moderate heat until the fluid has been absorbed. Then add another 125 ml and repeat until all fluid is absorbed completely and the rice is soft.
- Add salt, pepper and cheese, mix well and serve.
- 2 tbsp. olive oil
- 1 onion, chopped
- 2 marrows, chopped
- 250 g mushrooms, sliced
- 1 yellow pepper, chopped
- 400 g tomato puree
- a bit red wine vinegar
- salt, pepper, thyme
- Heat the oil in a pot and fry the onion until golden. Add the vegetables and vinegar and bring to boil.
- Reduce the heat, cover and allow simmering for 10 minutes until the vegetables are just soft.
- Boil in the open pot for another 5 minutes until the sauce slowly thickens.
- Season and serve with pasta.
Mexican Chili Beans
- 1 tbsp. canola oil
- 1 onion, chopped
- 2 garlic cloves, crushed
- 1 tsp. crushed chili
- 1 red pepper, chopped
- 2 cans baked beans in chili sauce
- 2 cans chopped peeled tomatoes (do not drain!)
- 125 ml salsa
- Heat the oil in a large pot and fry onion, garlic and chili until golden.
- Add vegetables and salsa. Bring to boil, reduce the heat and allow simmering for 10-15 minutes until the vegetables are just soft and the sauce thickens.
- Serve with sour cream and whole grain bread or tortilla chips.
These recipes are including all major food groups, so providing your body with nearly all important nutrients. They are tasty, filling and low in fat so that you could even use them as part of your weight loss diet (replace the sour cream in the last recipe with low-fat cottage cheese). But no matter whether you are trying to lose weight, to maintain a healthy weight or just simply to eat healthy, recipes like these will help you reach your goals while enjoying your meals.