8 Must-Have Foods for Vegetarians
Quinoa. The United Nations labels this “grain” (actually a seed) a “super crop” because it is a complete and nutrient-dense protein. Good source of iron, protein, and zinc.
Almond butter. It’s loaded with protein, iron, zinc, and calcium. And kids love it.
Wheat germ. The core of the wheat kernel teems with iron and zinc.
Pumpkin and sunflower seeds. Two more great sources of iron and zinc.
Nutritional yeast. This is a natural source of vitamin B12, especially important if you’re following a vegan diet.
Tempeh. This fermented soy product is an excellent source of protein.
Miso. Made from fermented soy, this paste is loaded with protein, vitamin K, and iron.
Quinoa Vegetable Soup
From Real Food Daily, Los Angeles
serves 10 to 12
3/4 cup quinoa
1 tablespoon canola oil
2 onions, finely diced
3 carrots, peeled and finely diced
3 stalks celery, finely diced
2 zucchini, finely diced
1/2 cup yellow corn kernels
1 red bell pepper, finely diced
1 tablespoon minced garlic
2 teaspoons sea salt
12 cups low-sodium vegetable stock
1 28-ounce can whole, peeled tomatoes
1 tablespoon ground cumin
2 teaspoons ground coriander
1/3 cup finely chopped fresh cilantro
Freshly ground black pepper
1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.
2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.
3. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.
4. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.
5. Stir in the cilantro, and season to taste with pepper and more salt, if desired.
nutrition info: 156 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 9 g protein; 23 g carbohydrates; 152 mg sodium
Grain & Vegetable “Meat” Loaf
From Josie’s Restaurant, New York City
1 cup millet
2 tablespoons tamari soy sauce
1 1/2 cups soy granules
1 tablespoon olive oil
1 teaspoon minced garlic
1 teaspoon minced shallots
1 cup chopped onions
1 cup chopped zucchini
1/2 cup chopped red bell peppers
1/2 cup white wine
1 teaspoon ground coriander
1/4 cup julienned fresh basil
1/4 cup minced fresh parsley
2 teaspoons of tamari soy sauce
1 cup cooked brown rice
1 1/2 cups cooked lentils, pureed
2 tablespoons egg whites (from 1 egg)
Sea salt to taste
Freshly ground black pepper to taste
1. Simmer the millet in 21/2 cups of water for 15 minutes. Remove from the heat, cover, and let stand for 20 minutes. Fluff the millet with a fork before using.
2. Meanwhile, in another saucepan, bring 1 cup of water to a boil with the soy sauce. Add the soy granules. Remove the pot from the heat, and let it sit covered for 10 minutes. Fluff the granules with a fork before using.
3. Preheat the oven to 350 degrees. In a nonstick skillet over medium heat, heat the olive oil. Add the garlic and shallots, and cook, stirring, until golden, about 1 minute. Add the onions, zucchini, and red peppers, and cook, stirring, for 4 to 6 minutes. Add the wine, coriander, basil, and parsley. Simmer until the liquid is reduced 75 percent, 4 to 5 minutes. Transfer to a mixing bowl.
4. Mix soy sauce into cooked rice.
5. Add the rice, lentils, soy granules, millet, and egg white to the sautéed vegetables, and season with salt and black pepper to taste. Mix thoroughly.
6. Spray a nonstick loaf pan with canola oil spray, and firmly press the mixture into the pan. Bake for 30 to 40 minutes. Let cool for 20 to 30 minutes before slicing.
nutrition info: 236.1 calories; 3.2 g fat;1.1 g saturated fat; 0 mg cholesterol; 23.6 g protein; 33.9 g carbohydrates; 276 mg sodium
Sweet Potato, Carrot, and Onion Dip
From Josie’s Restaurant, New York City
Makes 2 1/2 cups
1 pound sweet potatoes, scrubbed
1 medium carrot, peeled
and thinly sliced
1/2 medium onion, peeled and thinly sliced
1 tablespoon tahini
1/2 teaspoon sea salt
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1. Preheat the oven to 400 degrees. Wrap the sweet potatoes in foil, and roast for 50 minutes or until cooked through. Uncover, and let sit for 10 minutes. Remove the skin, and chop the potatoes into medium-size pieces.
2. In a small saucepan, bring 1 cup of water to a boil. Add the carrot and onion, return to a boil, reduce the heat, simmer for 10 minutes. Do not drain; set aside.
3. In a food processor, combine the sweet potato, the carrot-onion mixture with the cooking liquid, and the remaining ingredients. Puree until smooth. Refrigerate, covered, till ready to serve or for up to three days.
nutrition info (per 1/4 cup): 63 calories; 0.9 g fat; 0.1 g saturated fat; 0 mg cholesterol; 1.2 g protein; 12.9 g
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