FOOD AND MEAL IDEAS FOR A VEGETARIAN DIET

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1 Leicestershire Nutrition and Dietetic Services FOOD AND MEAL IDEAS FOR A VEGETARIAN DIET This booklet aims to give you more information about foods you may wish to consider eating on your vegetarian diet. It is essential that you consider suitable alternatives to meat and fish. They need to be replaced with foods that will provide you with the protein you need. More information on how to achieve a well-balanced diet can be found in the Vegetarian Diet leaflet available from our website, INGREDIENTS TO USE IN VEGETARIAN DISHES Pasta - Use pasta for the basis of a cheap and nutritious meal. It is versatile and easy to cook. Serve with a sauce and add vegetables, pulses or cheese. Rice - Use brown or white as the basis for dishes such as risotto using vegetable stocks, herbs, spices to add flavour, and then add your favourite vegetable or pulses. Bulgur Wheat - This is cracked wheat. It is prepared by soaking in water or stock. It can be used in the same way as rice and makes an interesting change. Cous Cous - This is made from semolina and usually will only need to be prepared by soaking in hot liquid. Use as an accompaniment, e.g. to a vegetable stew. Soya Mince - Can be incorporated into dishes as a meat replacement. This can be bought dried or frozen.

2 Textured Vegetable Protein (TVP) - Can be bought in minced or chunk form. Again it is used as a meat substitute. Prepare by soaking in 2-3 times its weight of stock and add plenty of seasoning such as garlic, herbs or soya sauce. Use to make burgers, shepherds pie, lasagne, casseroles and pies. Tofu - Soya bean curd there are two types available; firm and silken. Firm tofu can be sliced or cubed. It has a bland taste so needs suitable flavouring. It can be used in savoury and sweet dishes. Silken tofu is softer and can be blended and used for dips, dressings, sauces, desserts or savoury flan fillings. Nuts - Grind or chop to make cutlets or nut roasts or use as a crumble topping. Add cashew nuts or almonds to savoury rice, use peanuts in salads, and hazel nuts with brussel sprouts. Nut butters (peanut, hazelnut) are good in sandwiches or for sauces. Ground almonds can be used in puddings, e.g. crumbles. Quorn - Quorn is a mycoprotein and can be bought in a wide variety of forms; mince, chunks, sausages, burgers, chicken style fillets, etc. and can be used to replace meat in dishes where meat would be used. PULSES ARE A USEFUL AND ADAPTABLE ALTERNATIVE TO MEAT PULSES (Beans, Peas and Lentils) Dried beans and peas are a good source of protein and are low in fat and high in fibre. There is an overwhelming variety to choose from, and countless ways of preparing them, so you should never have to suffer from bean boredom. Many different types of beans are becoming available in cans, so soaking and long simmering are not always necessary. Canned pulses available include kidney beans, butter beans, chick peas, black-eyed beans, baked beans. To Cook Dried Pulses Soak dried beans, peas or lentils to reduce cooking time (this varies with the type of pulse but most need soaking overnight). Discard the soaking water, rinse well, then cover beans with fresh water, and bring to the boil. (Do not add salt, lemon juice, vinegar, tomato juice at this stage as these ingredients toughen the beans). Boil well for ten minutes to destroy toxins which can cause gastric upsets. Simmer pulses to finish cooking till tender, the time needed will vary with type of pulse so check instructions on packets. A slow cooker can be used for the simmering phase of cooking. Pressure cooking avoids the need for pre-soaking.

3 Using Pulses in Meals Once prepared use cooked or canned pulses in salads, add to vegetables to make stews or casseroles, use in vegetable lasagne, pasta sauces or your favourite dishes in place of meat. BREAKFAST IDEAS FOR VEGETARIANS Fruit fresh or tinned in natural fruit juice, or add dried or fresh fruit to cereals Fortified breakfast cereals with semi-skimmed or skimmed milk. Look at labels as many cereals are fortified with iron and vitamin B 12 Wholemeal bread or toast with: -eggs -tomatoes -mushrooms -baked beans -Marmite Pancakes, savoury or sweet Muffin, crumpet or pikelet with your favourite topping. Low fat yogurt with fruit and/or cereal SNACK MEAL IDEAS Sandwiches or rolls filled with: -hard or soft cheese -egg and cress -peanut butter or hazelnut butter -sliced nut loaf with salad -hummus and salad -tahini (raw sesame seed paste) -bean or vegetable paté and salad -Quorn Deli slice -vegetarian sausage Tacos filled with cheese, pasta sauce and salad Jacket potato with: -grated cheese -baked beans -chilli beans -vegetable chilli

4 Pitta bread with: -vegetarian sausage & tomato - hard or soft cheese & salad - hummus & salad - hummus, falafel and salad Vegetable quiche and salad Soup -add pulses and grated cheese to home prepared, tinned or packet soups CONVENIENCE MEALS / MAIN MEAL IDEAS Vegetable lasagne Vegeburger or vegetable sausages Vegetable chilli Meatless spaghetti bolognaise Pizza Vegetable curry Vegetable stew Cheese & Potato Pie Cauliflower cheese Nut roast This can be high in fat. But if home-made, low fat cheese & milk can be used. Serve with bread and mixed salad. Grill or oven bake. Serve with wholemeal rolls and salad garnish. High in fibre. Serve with rice and salad. Make your own or use Beanfeast soya or other vegetarian bolognaise. If making your own remember to include pulses as well as vegetables. Make your own pizza using pitta bread, naan bread or crumpets as a base. Use low fat cheese. Ensure this contains a source of protein, e.g. chickpeas, lentils. Serve with rice/naan bread and yogurt. Use less oil if you wish to make your own. Use your favourite vegetables and ensure this contains a source of protein such as Quorn chunks, chickpeas or lentils. Serve with rice or potatoes. Serve with salad and/or baked beans. Use low fat cheese. This can be high in fat. To reduce the calories/fat you could use low fat cheese. Serve with potatoes, vegetables and vegetarian gravy.

5 Quorn/Vege mince Cous Cous Pasta sauces Can be used in lots or recipes to replace meat, e.g. in bolognaise, chilli, Shepherd s pie, stir fries or with a sauce. A range of chilled or frozen meals are also available. Very easy to cook. Can be served hot with chickpeas and vegetables, or as a cold salad with tomatoes, cucumber and mint. Ready made sauces can be a useful standby. Remember to add a source of protein, e.g. red kidney beans, lentils or sprinkle with cheese. As a general rule tomato based sauces are lower in fat than creamy sauces. Make an easy creamy sauce with low fat cream cheese, mushrooms and garlic. Tofu Stir fry with vegetables. Serve with rice or noodles. If buying ready-made vegetarian products remember to check food labels for healthier options. More information on food labels is available from the NHS Choices website: Developed and produced by Leicestershire Nutrition and Dietetic Services November 2017 LNDS098 Crown Copyright Leicestershire Partnership NHS Trust and University Hospitals of Leicester NHS Trust Access our website on