Vegetarian Hearty Food Meal Ideas
A lot of people may be discouraged from the plant-based eating lifestyle because of the misconception that the meals eaten by vegetarians are not filling. Many people think that in order to feel full you must include meat into your diet. Below are a few key plant-based essentials to ensure a hearty vegetarian meal.
Beans
Iron, potassium, calcium and B vitamins are just some of the nutrients packed into beans. They are also extremely high in protein, fibre and contain antioxidants, which can help in disease prevention. Beans can be a side dish itself, incorporated into soups, or added into salads.
Root Veggies
This includes yams, squash, and beets, and other vegetables grown in the ground. They are high in complex carbohydrates allowing the body to use that sugar to keep you full and maintain high energy levels. Root veggies also contain minerals including potassium, phosphorus, and magnesium as well as being high in fibre. The easiest way to add root veggies to your meal is by combining some veggies together to create a hearty, filling side dish. You can roast them in the oven, add them into soups and grain dishes.
Quinoa
The super grain of the kitchen, quinoa provides many health benefits if you include it regularly into your diet. Full of protein, fibre and iron, this super grain is sure to fill you up. A lot of people substitute quinoa in cases where you would normally serve rice. Don’t forget by adding other veggies, beans, nuts, and seeds, you can create interesting salads and pilafs.
Nuts and Seeds
A variety of nuts and seeds can be added to one’s diet to help fill you up while following a strict plant-based diet. They help in disease prevention and provide high levels of healthy fats and fibre. Eat these as a simple snack during the day or add them to your favourite salad to make a more filling dish.
Avocado and Coconut
Often referred to as a superfood, avocados contain a variety of nutrients including Vitamin K, and potassium. They contain no cholesterol or sodium, and are low in saturated fat. However, they contain healthy fatty acids that provide a variety of health benefits. This green fruit will fill you up as it tastes great in dips, on sandwiches, or by itself as a snack. Similarly, coconut is also known as a superfood because it is full of healthy fatty acids, helps to burn larger amounts of fat, and can help decrease your cravings. The most common way to incorporate coconut is through coconut oil, so perhaps try substituting your usual oil or butter for this.
Originally written for and posted on TonicToronto.com by Marni Wasserman
