But "vegetarian" still tends to mean no meat, poultry, or seafood. So what do vegetarians eat? Definitely more than just salads. Legumes, seitan, and tofu add meatiness. Grains such as millet, wheat berries, and quinoa pack a nutritional punch. Season it all with herbs and spices along with a touch of creativity, and you won't miss the taste and texture of meat and poultry at all.
Learn more about vegetarianism at The Vegetarian Society.
More tips for vegetarians:
Since animal meat is not part of the vegetarian diet, it is crucial to use other sources for nutrients, among them protein, calcium, iron, and fiber. Here are several dietary considerations to keep in mind.
Protein helps build our body's immune
system, organs, and muscles. Sources include eggs, dairy
(particularly cheese and yogurt), legumes, whole-grains, and
soy.
recipe to try:
Black Bean and Tomato Quinoa
Calcium keeps your bones and teeth in good
working condition. Sources include dairy and
dark leafy greens such as spinach, Swiss chard, and kale.
recipe to try:
Baked Eggs with Spinach and Mushrooms
Iron aids in the transportation of oxygen
throughout the body. Sources include whole grains (rolled oats,
hulled barley, and
brown rice) and
dark leafy greens.
recipe to try:
Sesame Soba Noodles with Cucumber Bok Choy and Mixed
Greens
Fiber assists with digestion and keeps the
colon healthy. Sources include whole grains, fruits, and
vegetables.
recipe to try:
Swiss Chard Raisin and Pine Nut Tart
A Meatless Beginning
- Wheat Germ Scones with Dried Fruit and Nuts
- Baked Eggs with Spinach and Mushrooms
- Yogurt with Granola, Tropical Fruit, and Crystallized Ginger
- Sweet-Potato Pancakes with Honey-Cinnamon Butter
A Vegetarian Midday Repast
- Summer Vegetable Terrine
- Mushroom Kasha Burgers with Chipotle Mayonnaise
- Hummus and Vegetable Lahvash Sandwiches
- Welsh Rabbit
Supper sans Meat, Poultry, or Seafood
- Sesame Soba Noodles with Cucumber, Bok Choy, and Mixed Greens
- Root Vegetable and Mushroom Pie with Rosemary Biscuit Topping
- Grilled Eggplant Parmigiana
- Pappardelle with Vegetable "Bolognese"
Something Savory
- Roasted Winter Squash and Parsnips with Maple Syrup Glaze and Marcona Almonds
- Asparagus with Morels and Tarragon
- Black-Bean and Tomato Quinoa
- Warm Tofu with Spicy Garlic Sauce
On the Sweeter Side
- Swiss Chard, Raisin, and Pine Nut Tart
- Individual Croissant Bread Puddings with Dried Cherries, Bittersweet Chocolate, and Toasted Pecans
- Kataifi with Candied Pumpkin and Yogurt
Find More Favorite Vegetarian Recipes:
By Esther Sung
