3 Healthy Vegetarian Recipes

People become vegetarian for many reasons, from health concerns to environmental and ethical concerns. Some evidence shows a lower rate of obesity, diabetes, heart disease and cancer among vegetarians, while other studies suggest that the vegetarians abstain from alcohol and smoking, maintain a healthy weight and are more active.

What vegetarian people can and can’t eat?
-There are different types of vegetarian: strict vegans who don’t eat animal products, and people who eat less meat or no red meat, but still eat chicken or fish. Most of the people fall between these two groups. Vegetarian diets tend to be full of nutrient-rich, higher in fibre, lower in fat, health grains, vegetables and fruits.

Need some inspiration for a vegetarian breakfast, lunch or dinner? Check out these healthy vegetarian recipes below!

#1 Best-Ever Veggie Burger

(about 6 burgers)

3 large red beets (about 1 pound)
1/2 cup brown rice (not cooked)
1 medium yellow onion, diced small
3 to 4 cloves garlic, minced
2 tablespoons cider vinegar
1/4 cup old-fashioned rolled oats (gluten-free, if necessary)
2 (15.5-ounce) cans black beans
1/4 cup prunes, chopped into small pieces.
1 tablespoon extra-virgin olive oil
2 to 3 teaspoons smoked paprika, to taste
2 teaspoons brown mustard
1 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon dried thyme
1 large egg (optional, leave out for vegan burgers)
Salt and pepper

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#2 Skillet Eggs With Squash

(6 servings)

3 pounds (6 medium) summer squash and/or zucchini
Kosher salt
2 tablespoons extra-virgin olive oil
4 scallions, thinly sliced, white and green parts separated
1 jalapeno pepper, seeded and minced
3 tablespoons chopped fresh parsley
1/4 teaspoon freshly grated nutmeg
Freshly ground pepper
1 tablespoon unsalted butter
6 large eggs
1/2 cup grated pepper jack or sharp white cheddar cheese

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#3 Tofu Parmesan Subs

(4 servings)

1 14 -ounce can crushed tomatoes
1 clove garlic, smashed
8 fresh basil leaves, torn
Kosher salt and freshly ground pepper
1/2 cup breadcrumbs
1/3 cup grated parmesan cheese
1/2 teaspoon dried Italian seasoning
1 large egg
1 12 -ounce package firm tofu, drained and sliced into 8 pieces
2 1/2 tablespoons extra-virgin olive oil, plus more for drizzling
1 loaf whole-wheat Italian bread, cut into 4 pieces and split in half
1/4 cup shredded part-skim mozzarella cheese
1/2 pound baby spinach (about 8 cups)

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Written by Virily Editor

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