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Vegetarian? Protein Major Consideration

Updated on May 4, 2018
Pamela99 profile image

After 22 years as an RN, I now write about medical issues and new medical advances. Diet, exercise, and lifestyle are all important.

Vegetarian Suggestions

Many vegetarian recipes are easy to cook and delicious. If you want to follow a vegetarian diet it is good to use a variety of recipes to make your diet more interesting and easier to follow. Use a variety of fresh fruits and vegetables, then frozen if fresh is unavailable.

The vegetarian linguine and the other recipes, featured below, excellent vegetarian dishes and easy to cook. This recipe is a tasty alternative to meat and potatoes, plus pasta dishes can be so satisfying. It is colorful with all the fresh healthy vegetables, and it is an easy recipe. One serving is about 216 calories using reduced fat provolone or vegetarian cheese. It is a nice change to eat something different, yet so satisfying.

Lack of Protein with Vegetarian Diet

Protein is important when following a vegetarian diet, and there are a variety of protein filled foods, such as, tofu, beans and eggs.

Signs that there is not sufficient protein in your diet:

  1. Frequent cravings for snacks between meals, as protein aids in stabilizing blood glucose.
  2. Muscle weakness or loss of muscle tone, plus pain.
  3. Recovery from andy injury is slow
  4. Hair thing falling out, skin that is peeling and nails may have and ridges are all symptoms of inadequate protein intake.
  5. Fluid retention and swelling that you might notice in your feet and ankles.
  6. Becoming ill more frequently as protein strengthens your immune system.
  7. You may have a foggy brain with short bursts of mental energy that will be followed by brain fog.

You may experience weight loss if you aren't eating enough protein, which may be desirable but unhealthy. So how much protein do you need? "The average person needs to consume 0.36 grams of protein per pound of body weight." If you are an athlete, you will burn more calories, so protein is important for you. The elderly are also at a greater risk for inadequate protein intake.

Vegetarian Linguine

Vegetarian Linguine Recipe

This recipe is a tasty alternative to meat and potatoes, plus pasta dishes can be so satisfying. It is colorful with all the fresh healthy vegetables, and it is an easy recipe. One serving is about 216 calories using reduced fat provolone or vegetarian cheese. It is a nice change to eat something different, yet so satisfying.

Ingredients:

  • 6 ounces uncooked linguine
  • 2 medium zucchini, thinly sliced
  • 1/2 pound fresh mushrooms, sliced
  • 2 green onions, chopped
  • 1 garlic clove, minced
  • 2 tablespoons butter or vegetarian margarine
  • 1 tablespoon olive oil
  • 1 large tomato, chopped
  • 2 teaspoons minced fresh basil
  • 1/2 teaspoon salt
  • 1 /4 teaspoon pepper
  • 4 ounces provolone cheese, shredded (vegetarian cheese is available)
  • 3 tablespoons shredded Parmesan cheese (vegetarian cheese available)

Directions:

  • Cook linguine according to package directions.
  • Use a large skillet to sauté the zucchini, mushrooms, onions and garlic in butter and oil for 3-5 minutes.
  • Add tomato, basil, salt and pepper.
  • Cover and simmer for 3 minutes.
  • Drain linguine.
  • Add to vegetable mixture.
  • Sprinkle with cheese; toss to coat.

Yield: 6 servings.

Veggie Black Bean Soup

source fitarella
source fitarella

Veggie Black Bean Soup

For you meat eaters, you won’t miss the meat in this flavorful stew. The cilantro, honey and garlic accent the beans and vegetables very well. The black beans and cheese provide you with some protein.

Ingredients:

  • 2 large onions, chopped
  • 1/2 cup each chopped celery, carrot and sweet red pepper
  • 2 tablespoons minced garlic
  • 1/4 cup dry sherry or reduced-sodium vegetable broth
  • 1 tablespoon olive oil
  • 3 cans (15 ounces)black beans, rinsed and drained
  • 1 can (14-1/2 ounces) reduced-sodium vegetable broth
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 2 tablespoons tomato paste
  • 2 tablespoons honey
  • 4 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 cup minced fresh cilantro
  • 5 tablespoons shredded Monterey Jack cheese (get a vegetarian variety if you don’t eat cheese)
  • 5 tablespoons reduced-fat sour cream if on your vegetarian diet
  • 2 tablespoons chopped green onion

Directions:

  • In a Dutch oven or large saucepan, sauté the onion, celery, carrot, red pepper and garlic in sherry or broth and oil until tender.
  • Add the beans, can of broth, tomatoes, tomato paste, honey, chili powder, cumin and oregano.
  • Bring to a boil, and then reduce heat and cover.
  • Simmer for 40 minutes.
  • Stir in the cilantro; simmer 5-15 minutes longer or until stew is thickened.
  • Garnish with cheese, sour cream and green onion as desired.

Yield: 5 servings.

Healthy Vegetables

Photo Courtesy of Medplant
Photo Courtesy of Medplant

Tofu Breakfast Scramble (Vegan)

Black Bean Salad

Source

Black Bean Salad Recipe

Ingredients:

  • 1 (15 ounce) can black beans, rinsed and drained
  • 2 (15 ounce) cans whole kernel corn, drained
  • 8 green onions, chopped
  • 2 jalapeno peppers, seeded and minced
  • 1 green bell pepper, chopped
  • 1 avocado - peeled, pitted, and diced (Hass avocados are especially good)
  • 1 (4 ounce) jar pimentos
  • 3 tomatoes, seeded and chopped (cherry or Roma)
  • 1 cup chopped fresh cilantro
  • 1 lime, juiced
  • 1/2 cup Italian salad dressing (use a good brand name)
  • 1/2 teaspoon garlic salt

Directions:

This salad can be assembled in approximately 20 minutes.

  • Use a large bowl and combine the black beans, corn, green onions, jalapeño peppers, bell pepper, avocado, pimentos, tomatoes, cilantro and lime juice.
  • Add Italian dressing.
  • Season with garlic salt.
  • Toss, and chill until serving.

This is a delicious salad with a lovely combination of vegetables.

Per Serving: 391 calories; 24.5 g fat; 35.1 g carbohydrates; 10.5 g protein; 0 mg cholesterol; 830 mg sodium

Summary

There is no big mystery to creating delicious vegan or vegetarian meals. There are more tasty alternatives for meat and cheese at the grocery stores. Buy a good vegan or vegetarian cookbooks to really see the vast number of interesting recipes that are available.

Sometimes the change in a recipe may be using soy or coconut milk instead of cow’s milk. There is a vegetarian whipping cream available, as well as, a number of cheese replacements.

Tofu can be used to replace ricotta or cottage cheese. This is just the tip of the iceberg as stores like Whole Foods have more products that you can imagine. Drop in and check out all the new products on shelves everywhere.

What do you like?

Do you use vegetarian recipes on a regular basis?

See results

The copyright, renewed in 2018, for this article is owned by Pamela Oglesby. Permission to republish this article in print or online must be granted by the author in writing.

Comments

Submit a Comment

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    3 years ago

    Vishakha Bajaj, I hope your will enjoy some of the recipes, and I appreciate your comments.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    4 years ago

    I am so glad you enjoyed the hub and hope you will enjoy some of the recipes. Thank you for your comments.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    5 years ago

    GetitScene, I love black beans also, but unfortunately my husband does not. I eat them anyway of course. Thanks for your comments.

  • GetitScene profile image

    Dale Anderson 

    5 years ago from The High Seas

    Good stuff here. Pretty much anything with black beans in I will eat.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    5 years ago

    goodandfit, Hope you enjoy them. Thanks for the comments.

  • goodandfit profile image

    goodandfit 

    5 years ago

    Sounds delicious! I can't wait to try these recipes. Thanks for sharing.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    6 years ago

    praireprincess, I like to make some meatless meals each week. I hope you enjoy the recipes. Thanks for your comments.

  • prairieprincess profile image

    Sharilee Swaity 

    6 years ago from Canada

    Pamela, these recipes look delicious! I am not a vegetarian but at one time, pre-marriage, I was close. It is a fun challenge to make something delicious without the meat. These recipes definitely look they have succeeded!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    6 years ago

    Peggy, I always hear the best cooks don't need recipes, but I like to look at them as they give me new ideas. I hope you enjoy the recipes. Thanks for your comments.

  • Peggy W profile image

    Peggy Woods 

    6 years ago from Houston, Texas

    These recipes both look good. When making most of my soups, I rarely follow a recipe but just might have to make an exception with this one. It really sounds tasty! Thanks Pamela. Up votes and tweeted.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    Nancy, Thanks for your comments. I hope you will enjoy them.

  • nancy_30 profile image

    nancy_30 

    8 years ago from Georgia

    Both recipes look and sound really good. Thanks for sharing the recipes.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    oceansnsunset, I really like vegetables so that works well for me also. Thanks for your comment.

  • oceansnsunsets profile image

    Paula 

    8 years ago from The Midwest, USA

    Hi Pamela, there are some great looking recipes here, thank you! I am not a vegetarian, but love the healthy way of eating, and want to incorporate more of that in my life.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    Mary Renee, I am so glad you enjoyed this hub. Thank you so much for your comments.

  • profile image

    MaryRenee 

    8 years ago

    Pamela: WOW! Love this hub! So many great ideas I have to try! Thanks so much for sharing this great hub! :)

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    Miata, Thanks so much for your comment.

  • prettydarkhorse profile image

    prettydarkhorse 

    8 years ago from US

    This recipes are well thought of and they are easily doable, Thanks for this one, Maita

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    akirchner, Thanks and I hope you enjoy them.

    Money Glitch, I hope you will enoy the recipe. Thanks foe your comments.

  • Money Glitch profile image

    Money Glitch 

    8 years ago from Texas

    Hhhmmm, Pamela, the vegetarian linguine looks really yummy! I've got to try this one too, so I'm bookmarking. Thanks for sharing. :)

  • akirchner profile image

    Audrey Kirchner 

    8 years ago from Washington

    Those look so delicious! Bookmarking!!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    Pop, Thanks for the comment.

    Betty, I hope you enjoy the recipes. Thanks for your comments.

    Sandy, Thanks for your comment.

    Darlene, I know what you mean. Thanks for your comments.

  • Darlene Sabella profile image

    Darlene Sabella 

    8 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

    This is a great hub and well thought out, this is how I am suppose to eat but I like other bad stuff...LOL rate up my friend

  • Sandyspider profile image

    Sandy Mertens 

    8 years ago from Wisconsin, USA

    These vegetarian recipes look great.

  • Betty Reid profile image

    Betty Reid 

    8 years ago from Texas

    A friend of mine just posted photos of a similar pasta dish. I thought, "Is that zucchini? I wonder how you make that?" Thanks for sharing!

  • breakfastpop profile image

    breakfastpop 

    8 years ago

    Great recipes Pamela. l. Every once in a while I just want to go vegetarian.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    Tom, Thank for the compliment. I love black bean soup also.

    Hello, I think it is healthy to have meatless dinners every once in a while, so we do that. My husband is definitely a meat eater but I like vegetables so it is okay with me to have some meatless meals. Thanks for your comment.

    Gals, I hope you enjoy the recipe. Thanks for your comment.

    Springboard, We do vegetarian stir-fry also. Thanks for your comments.

  • Springboard profile image

    Springboard 

    8 years ago from Wisconsin

    Wow. The vegetable linguine looks fantastic. I think I'm going to have to try that one very soon—the wife and I like to have a vegetarian night every so often and this would be perfect. Usually we just do a vegetarian stir-fry or something on that order. :)

  • KoffeeKlatch Gals profile image

    Susan Hazelton 

    8 years ago from Sunny Florida

    Your recipes sound delicious. I will definitely be trying the linguine recipe. Thanks.

  • Hello, hello, profile image

    Hello, hello, 

    8 years ago from London, UK

    Being a meat eater I never looked at vegetarian dishes. Looking at these they seemed to be tasty. Thank you.

  • Tom Whitworth profile image

    Tom Whitworth 

    8 years ago from Moundsville, WV

    Pamela,

    My younger daughter brought me some great veggie black bean soup last week. It was great and your hub is too.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago

    GPAGE, I hope your friends like the recipes. Thanks for thew comments.

    Sheila, I am going to try and put some more recipes up today. Thanks for your comment.

    Billy, Thank you so much for your comments.

  • billyaustindillon profile image

    billyaustindillon 

    8 years ago

    These are healthy and tasty. The veggie black bean soup looks full of goodies. The linguine does too also with the mushrooms.

  • sheila b. profile image

    sheila b. 

    8 years ago

    Liked both recipes, plan to try them. Do you happen to have more tofu recipes? I like it but don't know very many ways to use it.

  • GPAGE profile image

    GPAGE 

    8 years ago from California

    pamela! thanks for a fantastic hub with great recipes! I'm sending this to a few of my friends.....the tofu scramble is a great idea for breakfast! Best, G

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