Healthy vegetarian dinner recipes
Healthy vegetarian dinner recipes: Vegetarian food means eatables made of fruits and vegetables. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods. At the same time, cut back on less healthy choices with healthy recipes. There is whole lot of healthy vegetarian dinner recipes
Why vegetarian dishes?
There are many benefits to a vegetarian diet when it’s followed correctly. If you’re avoiding meat but only eating processed breads and pastas, excess sugar, and very little vegetables and fruits, you’re unlikely to reap many of the benefits of healthy vegetarian dinner recipes.
Good for heart health
Vegetarians may be up to one third less likely to die or be hospitalized for heart disease. Of course, food choices matter vegetarian or not.
Reduces cancer risk.
A vegan diet was found to reduce risk for cancer more than other diets and vegan diet was also found to offer the most protection against female specific cancers.
Prevents type 2 diabetes.
Following a healthy vegetarian diet may help prevent and treat type 2 diabetes and associated complications. It goes back to choosing low glycaemic foods that keep blood sugar levels steady, such as whole grains, legumes, and nuts.
Lowers blood pressure.
Long ago, researchers started noticing that people who don’t eat meat may have lower blood pressure. Studies have shown that vegetarians, particularly vegans, have lower blood pressures than their meat-eating counterparts.
Decreases asthma symptoms.
Vegan may decrease symptoms of asthma. Twenty-two out of 24 participants who ate a vegan diet for a year saw improvements, including less dependency on medications. It’s thought that certain animal foods may produce an allergy or inflammation response, so removing these foods from the diet can reduce these responses.
Promotes bone health.
Osteoporosis rates are lower in countries where people eat mostly vegetarian diets. Animal products may actually force calcium out of the body, creating bone loss and osteoporosis.
Tips for making healthy vegetarian dinner recipes:
Obviously cooking healthy vegetarian dinner recipe is not a rocket science but there are always some tricks and tips to do better cooking. Let me share some of them with you here.
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Retain the nutrients.
Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. To minimise nutrient losses scrub vegetables rather than peel them, as many nutrients are found close to the skin. Microwave or steam vegetables instead of boiling them. When boiling vegetables, use a small amount of water and do not over boil them. Include more stir fry recipes in your diet. Stir fried vegetables are cooked quickly to retain their crunch (and associated nutrients).
Reduce salt.
Salt is hidden in many of our foods, but a high salt diet can contribute to a range of health problems including high blood pressure. Don’t automatically add salt to your food, taste it first.
Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables it can enhance flavours in the same way as salt. Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
Add flavour with herbs and spices.
Herbs and spices can be used to add delicious flavours without the need for salt or oil. Fresh herbs are delicately flavoured so add them to your cooking in the last few minutes. Dried herbs are more strongly flavoured than fresh. As a rule, one teaspoon of dried herbs equals 4 teaspoons of fresh.
These tips are very beneficial for cooking healthy vegetarian recipes. Moving forward to the recipe.
Let’s look at one of our healthy vegetarian dinner recipes;
Grain Bowl with Chickpeas & Cauliflower
This beautiful grain bowl is packed with healthy ingredients like quinoa, chickpeas, kale, and cauliflower. Cauliflower all drizzled with a lemony tahini sauce. The fast one bowl meal makes a satisfying weeknight dinner or packable work lunch.
Ingredients
- 1 cup small cauliflower florets
- 1 teaspoon extra-virgin olive oil
- ½ teaspoon ground cumin
- ¼ teaspoon salt, divided
- 3 tablespoons hot tap water
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 clove garlic, minced.
- 1 teaspoon za’atar (If you don’t have za’atar, you can substitute ½ teaspoon each ground cumin and coriander).
- 1 ½ cups baby kale
- ½ cup cooked quinoa
- ½ cup canned chickpeas, rinsed
Directions
Step 1
Preheat oven to 425 degrees F.
Step 2
Toss cauliflower with oil, cumin and 1/8 teaspoon salt in a medium bowl. Transfer to a small baking dish; roast until the cauliflower is tender, 12 to 15 minutes.
Step 3
Meanwhile, whisk water, tahini, lemon juice, garlic, za’atar and the remaining 1/8 teaspoon salt in a small bowl.
Step 4
Place kale in the bottom of a shallow serving bowl. Top with cauliflower, quinoa and chickpeas; drizzle with 2 tablespoons of the dressing (save the rest for another use).
Why Should You Include Vegetarian Dinners in Your Diet?
A healthy vegetarian dinner recipes includes a variety of nutritious foods like fruits, vegetables, grains, healthy fats, and plant-based proteins. Vegetarian diet may reduce the risk of heart disease, diabetes and some cancers. With planning, a vegetarian diet can meet the needs of people of all ages, as well as people who are pregnant or breastfeeding.
Studies show that a vegan or vegetarian diet may reduce the risk of cardiovascular disease and various types of cancer. A non-meat diet may also reduce the risk of metabolic syndrome, which includes obesity and type 2 diabetes.
Healthy vegetarian dinner recipes which can satisfy your cravings.
Healthy vegetarian dinner recipes can be just as delicious as meat-based ones. Whether you want a little break from meat, are trying to be more sustainable, or are a full-fledged vegetarian, there are satisfying ways to dress vegetables, beans, and legumes to the nines. Sourcing quality and in-season ingredients, using cheese (never a bad idea), and getting bread involved can help, too.
Japanese creamed greens
This side has all the taste and texture elements you get from steakhouse-style creamed greens, but are dairy free and come with an accent of Japanese flavours.
Ingredients
- 8 Ounces silken tofu
- 4 Tablespoons soy sauce
- 2 Tablespoons mirin
- 2 Tablespoons rice wine vinegar
- 3 Tablespoons extra virgin olive oil
- 4 Cloves garlic, minced.
- 2 Tablespoons finely minced ginger
- 4 Ounces mushrooms
- 5 Ounces baby spinach (about 6 cups)
- ½ Teaspoon kosher salt, plus more to taste
Directions
Step 1
Put the tofu, soy sauce, mirin, and vinegar in a blender and blend on high until smooth, 10 to 15 seconds.
Step 2
Heat the oil in a large skillet over medium heat. Add the garlic and ginger and cook, stirring, until fragrant, 2 to 3 minutes. Add the mushrooms and then salt and cook, stirring occasionally, until the mushrooms have released their liquid and most of it has evaporated. Working in batches, add the spinach and cook, stirring, until just wilted, 4 to 5 minutes total.
Step 3
Stir in half the tofu mixture (save the rest for another batch or to use with other veggies) and cook until warmed through, 1 to 2 minutes. Season with more salt to taste and serve warm.
There are various vegetarian Pakistani dishes to choose from. Green chillies such as green chili peppers, turmeric, garlic, ginger, cumin, cloves, cinnamon, fennel seeds, onions, spring onions, and other traditional spices and flavouring agents are commonly used. In Pakistan, vegetable and legume dishes are also highly popular. Baingan bertha and Sarson da saag are common Pakistani meals served in most households. Potatoes and peas are used to make aloo baingan. Pakistani vegetarian dishes
There is a general assumption that Pakistani cuisine is all about meat. Pakistani cuisine is known for it’s speciality meat dishes, however, there many vegetarian recipes as well. Here’s a list of more than 25 Pakistani vegetarian recipes for you to try.
Pakistani vegetarian dishes
Quick and Easy Pakistani vegetarian and vegan recipes these are simple to prepare and packed full of flavour sabzi (vegetable) and daal (lentil) options. Most are ready in less than 30 minutes making them perfect for weekday dinners.
Show stopper Pakistani vegetarian & vegan recipes – these are vegetarian recipes that are designed to impress! They require extra work but are worth the effort perfect for dawats, celebratory feasts or for a special family dinner for healthy vegetarian dinner recipes.
Pakistani vegetarian chai snacks the category says it all. Recipes that are perfect as snacks to have with tea. Enjoy them on your own or serve them to guests as part of the Eid trolley or at hi-tea dawat.
Pakistani vegetarian sides not exactly a meal on its own, but the necessary chutneys, pickles, dips and sides which complete a meal and make it something super special.
Why Pakistani vegetarian dishes?
Pakistani cuisine is a combination of regional cooking traditions from the Indian subcontinent, Central and Western Asia, as well as influences from the country’s Mughal era. The ethnic and cultural diversity of the country has resulted in a variety of cuisines. Most of the Pakistani cuisine has origins in Punjab’s eastern provinces and sections of Sindh and is usually described as “highly seasoned and spicy”. (healthy vegetarian dinner recipes)
There are various vegetarian Pakistan dishes to choose from. Green chillies such as green chili peppers, turmeric, garlic, ginger, cumin, cloves, cinnamon, fennel seeds, onions, spring onions, and other traditional spices and flavouring agents are commonly used . In Pakistan, vegetable and legume dishes are also highly popular. Baingan (brinjal or eggplant) bertha and Sarson da saag are common Pakistani meals served in most households. Potatoes and peas are used to make aloo baingan.
lets move towards our vegetarian pakistan dishes
Quick and easy vegetarian Pakistan dishes
Aloo Matar ki Sabzi (Potato and Peas Curry | healthy vegetarian dinner recipes)
Aloo Mutter) is one of a vegetarian pakistan dishes curry made with potatoes and peas in a rich onion tomato gravy. It’s a vegan potato and pea curry that can be served with rice, roti / chapati or paratha.
Aloo means potatoes, and matar means peas. This delicious Pakistani dish which is ready to serve in less than 40 minutes. Use frozen peas and canned tomatoes to reduce the cooking time even further. (healthy vegetarian dinner recipes)
Can be served with any type of carb, can be served with rice, naan, chapati / roti, or paratha. Or you can even eat it on its own with a spoon. You can also add the sabzi on toast and eat it as an open-faced sandwich.
It’s also gluten fee, dairy free, and the curry has no nuts. Can be made dry or with gravy: This is a gravy style aloo matar recipe, however, you can reduce the amount of water to make it a dry style sabzi. This is an easy one pot aloo matar recipe, which means clean up is a breeze.
Ingredients
- Onions finely diced.
- Tomatoes- fresh tomatoes are preferred for this recipe. However, canned can be used as well. Use whole or crushed peeled tomatoes, not diced.
- Spices (red chillies peper, salt to taste, turmeric, coriander powder).
- Potatoes- cut them into small cubes so they are easy to eat and also cook faster.
- Peas use fresh or frozen peas in this recipe, just adjust the cooking time when using fresh peas. I used frozen peas as they are easily available abroad.
- Coriander leaves added for flavour and aroma, right in the end.
Directions
Making this potato curry with peas is super simple. It’s also a one pot sabzi recipe so clean-up is easy for healthy vegetarian dinner recipes.
Frying the onions, The gravy base for this potato and pea curry starts off with frying the onions till light brown. Then add the cumin seeds and cook till they splutter and release their aroma.
Add the tomatoes: Add the tomatoes, followed by the spices. Cook till they get soft and jammy. Use a wooden spoon to mash the tomatoes.
Add the potatoes and peas: Add the potatoes and fry for 2 3 minutes. Then add the peas, along with water. If you prefer a dry style sabzi, add less water. Cook the sabzi till the potatoes are tender. Here’s one of your famous vegetarian pakistan dishes is ready.
Garnish: Garnish with green chilies, and coriander / cilantro then serve hot with naan, paratha, roti / chapati or rice.
Hope You guys enjoy the healthy vegetarian dinner recipes article. Thank you for your time.