Vegetarian diets can become boring if new things aren’t introduced regularly. Many vegetarian diets may be missing out on a lot of essential protein. It can be challenging to obtain all the essential amino acids the body need.
Good sources of vegetarian protein:
- Nuts, nut butters and seeds
- Beans, lentils and pulses
- Buckwheat, Chia seeds
This stir fry is full of nutritious vegetables. The chickpeas add a vegetarian source of protein to keep you fuller for longer. Quinoa or noodles can be added to this dish to make it more substantial. The left over vegetables you don’t use can be kept for a snack at work the following day accompanied by a pot of hummus.
Prep time- 10 minutes
Cooking time- 15 minutes
Mixed peppers (yellow, red and orange)
Broccoli and cauliflower florets
chickpeas (boxed or tinned)
Tablespoon Olive oil
- Prepare the vegetables by slicing and dicing to your preference.
- Heat olive oil in a wok and add a tablespoon of water to keep the temperature controlled.
- Add the vegetables. The order will depend on which vegetables you prefer better cooked than others. Add the chickpeas (drained)
- If precooked noodles/quinoa is being added, add them now to heat up
- Serve and enjoy
Average price is £8-£10 for four servings
Vegetable And Lentil Soup
Soups are great for cold winter days. Making this soup yourself means it is very low in sugar and you know exactly what’s going into it. Utilise the opportunity to cook up all the vegetables in the fridge that you maybe would have thrown out. This soup is easy to freeze into individual portions for those days when you don’t feel like cooking.
Prep time- 15 minutes
Cooking time- 60 minutes
1 tablespoon olive oil
1 onion- finely chopped
2 cloves of garlic- peeled and crushed
750ml vegetable stock
vegetables of your choice
Salt and pepper, basil
- Heat the oil in a pan, brown the onions and garlic and add the vegetables of your choice.
- Add the vegetable stock and the lentils. Lentils absorb a lot of liquid, add more stock depending on how thick you would like the soup to be
- Season to taste and bring to the boil, reduce to a simmer for 60 minutes
- Whiz in the blender
- Sprinkle on some Chia seeds once cooked and blended
- Serve and enjoy
Average price- less than £5 for 4 servings
Greek Omelette (For Vegetarians Who Eat Eggs And Dairy)
This option is really quick as well as being very nutritious. For days when you don’t have much time, this is a good choice. The protein in the eggs will satisfy your hunger.
preparation time 10 minutes
cooking time 10 minutes
- Whisk 3 eggs together and add salt and pepper to taste
- If you would like the mushrooms cooked- do this now. crumble some feta cheese.
- heat a non stick pan, add some butter to the bottom and wait till it is hot
- pour the whisked eggs into the pan like a pancake and leave it to cook through.
- once it begins to set, add the mushrooms, crumbled feta and fresh spinach to one half of the omelette.
- Once the egg has mostly cooked through, fold the omelette in half carefully. Leave on the heat to allow the feta to melt and the spinach to wilt.
- serve immediately
Average less than £6 for one serving