A vegan is a person who chooses not to eat any foods that come from animals. Foods of this nature include meat, fish, eggs and dairy products. Although some vegetarians do eat eggs and cheese, and some eat poultry and fish, many vegetarians only consume plant foods. Some of the benefits of eating healthy vegetarian meals are lower fat consumption, increased energy and increased hydration.
Buckwheat Noodles with Ginger, Scallions and Carrots
Buckwheat is a grain that contains a significant amount of iron and a small amount of vitamin C. Ginger cleanses the body, and scallions and carrots are a good source of vitamin A. To make buckwheat noodles with ginger, scallions and carrots, stir-fry 1 cup of sliced carrots and ½ cup of scallions in 2 tablespoons of peanut oil. After 1 to 2 minutes, lower heat and add 2 tablespoons of grated ginger and 2 pints of cooked buckwheat noodles to the pan, along with 2 tablespoons of low-sodium soy sauce and 2 tablespoons of low-sodium teriyaki sauce. Mix all ingredients together well, and remove from heat after about 30 seconds. Serve as four equal portions.
Chickpea and German Potato Salad with Romaine Lettuce
Chickpeas are a good source of protein and iron. Potatoes contain vitamin C, and Romaine lettuce is rich in vitamin A and vitamin C. Prepare this healthy vegetarian dish by first spreading a ½ cup of German potato salad onto a dinner plate. Pile 1 ½ cups of cut Romaine lettuce on top of the potato salad, then top it off with ½ cup of chickpeas. Drizzle salad with 2 tablespoons of extra-virgin olive oil and balsamic vinegar to taste. Season the salad with ½ teaspoon of garlic powder and ½ teaspoon of oregano. For vegetarians who eat cheese, add some crumbled feta cheese. Serve this single serving vegetarian meal with warm naan, pita bread or pita chips.
Refried Beans over Brown Rice
Kidney beans contain iron and a significant amount of vitamin C. Brown rice contains iron as well, and a small amount of calcium. Make this healthy dish by heating 1-½ tablespoons of extra-virgin olive oil in a skillet, over a low heat setting. Add 2/3 cups of chopped onions and 2 medium sized crushed garlic cloves to the pan and cook until onions are slightly browned. Add ¼ cup of minced green bell pepper and cook for another 5 to 6 minutes. Sprinkle with a little salt and pepper and mix well. Add the mixture to 1 cup of cooked and mashed kidney beans, sprinkle with a teaspoon of cumin and blend. Heat the re-fried beans for an additional minute, then divide the beans in half and serve over 2 1/3 cup portions of cooked brown rice. Top this dish off with some fresh chopped cilantro. Eat this healthy meal for vegetarians with some salsa and warm tortillas.
About this Author
Based in New York, Grace Covelli has been writing since 1996. She has had hundreds of articles published on websites, many health related. Covelli completed a course in writing for children and teenagers and received a diploma for natural health consulting with highest honors She also studied reflexology, Reiki and esthetics.
