When you are a disorganized work, a family, and more at one time, cooking may not be your top priority. But with a few easy recipes within your reach, the preparatory meal can make life more simple and tired.
Below is an eight easy vegetable recipe that you can avoid at home. Not only that they depend on the plant and simple, but they taste completely delicious. You can treat vegetable cooking at any time.
Vegetable meals: What you should know
With their concentration on plant proteins, fresh products, and whole-heart grains-a vegetarian diet provides many health benefits while making nourishing eating feel lively, satisfied and sustainable.
Why are plant plants very popular?
People choose to be vegetarian for a group of different causes – including environmental sustainability, animal welfare, health issues, religion, and more (2). Today is the simplest of ever to go to the meat with more plant nutrients on the shelves, more vegetable dishes in restaurants, and the trusted recipes within your reach.
If you are worried about losing nutrients without meat, take a breath – will not do it. “The vegetarians can get all their nutrient needs,” says Catherine Bassamum, a myfitnessPal nutritionist. The key is to build meals around whole foods for nutrients such as beans, grains, vegetables, nuts and seeds instead of relying on superior treatment options, high and high sugar and salt ..
Vegetable meals can actually be very useful if you eat completely treated foods (1). In addition to the added fibers, the benefits include a set of:
- Vitamins
- Minerals
- Antioxidants (1))
BASBAUM says these benefits can help reduce the risk of heart disease and help manage blood sugar, blood pressure and weight (1).
How to make vegetation easier
Vegetable cooking does not need to be frightening or overwhelming. Here are some tips to save time, money and energy:
- Do not be afraid of frozen foods. Frozen fruits and vegetables can be nutritious as their frozen counterparts (3). In addition, a lot of time, it is cheaper and previously.
- Cooking large batches and freezing. If you are often short on time, you want to cook larger batches and save food residue at a later time.
- Preparing vegetables in advance. You can do a laundry and group cut after going to the grocery store. This makes the daily cooking a little easier.
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8 easy vegetable recipes
You see something you love? Make it a recipe in MyfitnessPal application To simplify tracking the next time you eat.
#1: Chickpea salad sandwich “tuna”
Sometimes, it is fun to create a vegetable sandwich. This tuna “tuna” of chickpeas simulates your typical tuna tuna sandwich. Full with chickpeas, celery and red onion, this dish offers 18 grams of fiber and 18 grams of protein while it was low in saturated fat.
All you really need for this dish is a bowl and a spoon. Simply mix everything together, and your mixture between two slices of bread for a delicious hand.
You can also spill objects a little with Dijon mustard, lemon juice, taste, dill, or anything else you want.
Service: 1 | Submission size: 1 sandwich
Nutrition (per meal): calories: 505, total fat: 17g, saturated fat: 2G; Uncomfortable fat fats: 3G; Cholesterol: 13.5MG; Sodium: 962 mg; Carbohydrates: 78g; Fiber: 18G; Sugar: 20G; Protein: 18G
#2: Swiss Stad
If you like eggs, this is for you. This simple soufflé packs the flavor, texture and a lot of protein. The Swiss -dirt stray adds a little bitter and bitter contrast with creamy cream cheese, while thin eggs link them together in a low -carb dish.
Although this dish takes some time to bake in the oven, the final product is completely worth it. It is a good thing to prepare meals, so cut Soufflé into squares and save breakfast easily. It also works well as a delicious central piece or a light dinner associated with side power.
Service: 4 | Submission volume: a square piece of 4 inches
Nutrition (per meal): calories: 284; Total fat: 13.6 g; Saturated fat: 8G; Unsaturated monounsaturated fats: 4G; Cholesterol: 280mg; Sodium: 350mg; Carbohydrates: 9G; Dietary fiber: 1G; Sugar: 5G; Protein: 35 g
#3: Tamali vegetable pie
Here’s a meat experience on Tex-Mex Classic that you may have to wander now. “Most of the ingredients are the basic nutrients that you can purchase and keep, making it easy to assemble whenever you want,” says Bassema.
This tamale is great for a delicious but healthy dinner. It will definitely satisfy any desire for Tex-Mex or Bean-Forword.
Service: 6 | Size size: 1 1/2 cup (185 g)
Nutrition (per meal): calories: 356; Total fat: 11G; Saturated fat: 3G; Uncomfortable fat fats: 6G; Cholesterol: 42 mg; Sodium: 660mg; Carbohydrates: 51g; Dietary fiber: 7G; Sugar: 6G; Protein: 15G
#4: Jacavrottlada
In continuing the theme of Mexican food, this inchlada uses a less well -known fruit to create a delicious and delicious meal. This plate also provides a homemade alternative and health of the intenda sauce purchased from the store-as the excess sodium and preservatives are independent.
Poor this inchlada with a simple Pico de Gallo or a quick pressure from lime to lighten its flavor.
Service: 4 | Class size: 2 enchiladas
Nutrition (per meal): calories: 372; Total fat: 21G; Saturated fat: 5G; Uncomfortable fat fats: 7G; Cholesterol: 15mg; Sodium: 698mg; Carbohydrates: 37 g; Dietary fiber: 12G; Sugar: 11G; Protein: 11G
About the expert
Catherine Passemum, MS, RD Is the food data coordinator in myfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann’s College of Nutrition Science and Policy at the University of Tafs and completed her food training in UVA Health, as she also works as a nutrition consultant for heart disease patients.
#5: The mushroom Stroganov
“Stroganov traditionally is a very rich dish that packs a lot of calories and fat, but this vegetable version gives you a delicious service for a very moderate amount of calories,” says Bassemma. Mushrooms are rich in vitamins B, vitamin D, potassium and more (4– Fill this stroganoff with many nutrients.
Try this dish with a side salad for dinner, or alone for a microwave lunch. Either way, you will definitely be satisfied and happy.
Service: 4 | Submission size: About 1 1/2 cup
Nutrition (per meal): calories: 351; Total fat: 15G; Saturated fat: 6G; Uncomfortable fat fats: 5G; Cholesterol: 66 mg; Sodium: 466 mg; Carbohydrates: 50g; Dietary fiber: 5G; Sugar: 4G; Protein 13G
Nutrition reward: potassium: 347 mg; Iron: 15 %; Vitamin A: 12 %; Vitamin A: 6 %; Calcium: 11 %
#6: Cabbage and pasta onions Kogle
This is more healthy that takes on Hanuka a really essential element everything. From pasta and cabbage to Greek milk and eggs, this kugel covers each dining base.
Using a low-fat Greek yogurt instead of cream or sour cheese-this traditional dish that has become healthier, but still has the same comfortable flavor that we know and love. You definitely do not need a vacation as an excuse to adhere to this dish.
Service: 9 | Submission size: About 1 cup
Nutrition (per meal): calories: 236; Total fat: 11G; Saturated fat: 2G; Uncomfortable fat fats: 5G; Cholesterol: 23mg; Sodium: 293mg; Carbohydrates: 26 g; Dietary fiber: 5G; Sugar: 8G; Protein 10g
Nutrition reward: potassium: 314 mg; Iron: 8 %; Vitamin A: 6 %; Vitamin C: 51 %; Calcium: 9 %
#7: Plant country Benedict
This vegetable mixture of Benedict and biscuits with broth may take more time and effort, but if you are hosting a lunch, it is the perfect dish. This recipe includes what Basbaum calls one of the “lower cooking secrets”: mashed beans, which acts as a biscuit integration factor.
Try this dish with a side salad of fruit, or add watercress instead of spinach. Regardless, this dish will definitely satisfy a hungry crowd.
Service: 8 | Submission size: 1 biscuit, 1/4 cup/55 grams whipped egg, 1/3 cup/80 ml of broth
Nutrition (for every meal): Calories: 333; Total fat: 16G; Saturated fat: 8G; Uncomfortable fat fats: 3G; Cholesterol: 214mg; Sodium: 667 mg; Carbohydrates: 34 g; Dietary fiber: 6G; Sugar: 4G; Protein: 15G
#8: Spring onions Fritata
Here is another delicious breakfast recipe. Basbau says that the merging of citrus fruits and many fresh herbs into this fritrata allows you to reduce sodium without sacrificing flavor.
Loaded with vitamins A and C from turnip, this fareta offers 28 grams of protein. If you have residue, do not hesitate to reheat it and eat it as it is, or reduce it and try it on the roasted multilateral bread for a type of brochet.
Service: 4 | Size size: 1/4 Fritata
Nutrition (for every meal): Calories: 388; Total fat: 26 g; Saturated fat: 8G; Uncomfortable fat fats: 5G; Cholesterol: 568mg; Sodium: 616 mg; Carbohydrates: 14G; Dietary fiber: 3G; Sugar: 2G; Protein 28g
The bottom line
Anything possible when following a vegetarian diet. With a little time and effort, you can easily convert the basic ingredients into a delicious meal.
Leave MyfitnessPal It helps you achieve your goals while improving your meals with plant dishes better. Whatever you yearn, we have covered you, even while eating vegetable!
Pamphlet 8 easy vegetable recipes First appear on MyfitnessPal Blog.
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