Vegetarian

About Vegetarian

Vegetarian patterns exclude meat and fish but include a wide range of plant foods and often eggs and dairy. With variety, it’s easy to cover protein, fiber, and micronutrients.

Use eggs, dairy, tofu/tempeh, legumes, and whole grains for protein; pair with vegetables and healthy fats. Keep a stocked pantry for quick, balanced meals any night of the week.

FAQs

Protein options for vegetarians?

Eggs, dairy, tofu/tempeh, legumes, and nuts/seeds. Pair with whole grains for complete protein profiles over the day.

Iron and zinc tips?

Use beans/lentils, pumpkin seeds, fortified cereals, and pair plant iron with vitamin C (citrus, peppers) for better absorption.

Recipes tagged "Vegetarian"

Mediterranean Dream Couscous Power Bowl

A vibrant, flavorful, and incredibly easy-to-make power bowl, perfect for dorm living. This recipe combines fluffy whole wheat couscous with fresh Mediterranean vegetables, protein-packed chickpeas, and a zesty lemon-tahini dressing, all prepared with minimal equipment.

Dorm Room Meals Healthy No Cook Veggies+3

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Mediterranean Chickpea & Couscous Power Jars

A vibrant, make-ahead meal packed with whole grains, plant-based protein, and fresh vegetables. Layered in a jar for easy portability and minimal cleanup, perfect for a healthy dorm room lunch or dinner with just an electric kettle or microwave for hot water.

Dorm Room Meals Healthy High Fiber+3

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Smoky Lemon Chickpea & Whipped Feta Bowl

A vibrant, plant-forward Mediterranean bowl featuring smoky, pan-sautéed chickpeas, fresh crisp vegetables, and a luscious whipped feta and herb dressing. This recipe is designed for a quick, nutritious meal, balancing healthy fats, fiber, and protein within approximately 30 minutes.

Bowl Healthy Mediterranean+3

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Roasted Red Pepper & White Bean Soup with Basil-Pistachio Gremolata

A vibrant, naturally creamy soup packed with sweet roasted red peppers and hearty cannellini beans, elegantly elevated by a fresh, zesty basil-pistachio gremolata. This unique recipe is rich in flavor and nutrients, perfectly aligned with DASH diet principles for heart health.

DASH Heart Healthy High Fiber+4

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Moroccan Sunset Chickpea & Sweet Potato Stew

A vibrant, low-sodium stew bursting with the aromatic flavors of ginger, turmeric, and warm Moroccan spices, balanced with naturally sweet potato, protein-rich chickpeas, and fresh lemon for a truly delicious and heart-healthy meal.

Gluten-free Heart Healthy Low-sodium+3

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Mediterranean Sunset Quinoa Bowls

A vibrant, fiber-rich bowl featuring fluffy lemon-herb quinoa, oven-roasted harissa-inspired spiced chickpeas and bell peppers, and fresh spinach, all drizzled with a tangy sumac-tahini dressing. This dish is packed with flavor and nutrients, perfectly aligning with DASH principles for low sodium and high potassium, magnesium, and fiber.

DASH Heart Healthy High Fiber+2

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Golden Turmeric Lentil & Sweet Potato Stew

A vibrant, hearty, and deeply flavorful low-sodium stew featuring earthy red lentils, sweet potatoes, and a rich, naturally sweet broth made from roasted red bell peppers, brightened with warming turmeric, ginger, and a zesty lemon finish.

Gluten-free Heart Healthy Low-sodium+2

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Golden Turmeric Lentil & Roasted Butternut Squash Stew with Lemon-Herb Gremolata

A vibrant and comforting low-sodium stew featuring naturally sweet roasted butternut squash, hearty red lentils, and warming spices like turmeric and ginger. Finished with a bright lemon-herb gremolata, this recipe offers a delicious depth of flavor without relying on added salt.

Gluten-free Heart Healthy Low-sodium+2

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Golden Sunshine Nourish Bowl

A vibrant and nutrient-dense bowl featuring earthy turmeric-spiced lentils, sweet roasted root and cruciferous vegetables, and crisp greens, all brought together with a bright lemon-tahini dressing. This DASH-friendly recipe emphasizes whole foods, lean plant protein, high fiber, and bold, natural flavors for a truly satisfying and heart-healthy meal.

DASH Heart Healthy High Fiber+3

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Golden Root & Red Lentil Harmony Stew

A vibrant and comforting low-sodium stew, bursting with the earthy warmth of fresh ginger and turmeric, brightened by tart sumac and lemon. This hearty blend of red lentils and root vegetables creates a deeply satisfying, nutritionally balanced meal perfect for a cozy evening.

Gluten-free Heart Healthy Low-sodium+3

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Forest Embrace Fennel & Mushroom Stew

A deeply savory and aromatic low-sodium stew, bursting with the earthy umami of assorted mushrooms and the delicate sweetness of fresh fennel, all brightened by a vibrant lemon-herb infused broth. This wholesome dish is designed for optimal flavor without compromising on heart health.

Fennel Heart Healthy Low-sodium+4

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Spiced Chickpea & Beetroot Fritters with Herbed Yogurt and Lemon-Tahini Greens

Earthy beetroot and protein-rich chickpea fritters, seasoned with aromatic spices, served with a cooling mint-cilantro yogurt drizzle and a refreshing mixed green salad dressed in a zesty lemon-tahini vinaigrette. This dish offers a vibrant array of flavors and textures, making it a uniquely satisfying and wholesome vegetarian meal.

Vegetarian

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Moroccan-Spiced Quinoa & Fig-Glazed Portobello Steaks

Hearty portobello mushrooms filled with a vibrant, protein-rich quinoa pilaf seasoned with aromatic Moroccan spices, then finished with a sticky, sweet-savory fig and balsamic glaze. A truly satisfying and flavorful vegetarian main.

Vegetarian

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Mediterranean Stuffed Eggplant with Whipped Feta & Za'atar

Tender roasted eggplant halves, generously filled with a vibrant, warmly spiced chickpea and bell pepper ragout, crowned with a light, tangy whipped feta infused with aromatic za'atar. A delightful vegetarian main that celebrates the wholesome flavors and textures of the Mediterranean diet.

Dinner Healthy Mediterranean+2

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Roasted Sweet Potato & Black Bean Tacos with Avocado Crema

A vibrant and flavorful vegetarian taco recipe packed with nutrients and satisfying textures. Features roasted sweet potatoes for natural sweetness and black beans for protein.

Vegetarian

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