24 healthy vegetarian ideas


Vegetarianism is known as a healthy diet, but coming up with ideas for a healthy and varied vegetarian diet is a big challenge. This is because a vegan diet has only plant-based foods and few spices to create delicious dishes. However, we can have a lot of choices coming from plant foods that you may not be aware of. Here are 24 healthy vegetarian dishes that are both delicious and nutritious.

1.Fruit and nut butters Fruit and nut butters are made from a blend of many nuts and seeds. This is considered a delicious vegan snack and has many nutritional benefits. Fruits provide fiber, vitamins, and minerals, while nut butters are also rich in fiber and protein that can help you feel full and energetic.
A popular combination includes banana or apple with cashews, almonds or peanut butter. For the best nutritional benefits, make sure to choose a nut butter that doesn't contain sugar, oil, or salt.
2. Guacamole and crackers Guacamole is a vegan snack typically made with avocado, onion, garlic, and lime juice. This dish is very healthy and contains many beneficial nutrients. For example, avocados are a great source of monounsaturated fats, fiber, and potassium, all of which can promote heart health. You can prepare your own guacamole or buy ready-made products with no added salt or sugar.
Choose 100% whole grain crackers to pair with guacamole for a healthy vegan snack.
3. Edamame soybeans with sea salt Edamame is the name of young soybeans with the skin on. This is a high-quality plant-based source of protein. One cup (155 grams) provides nearly 17 grams of protein but only about 200 calories.
You can cook your own edamame by boiling or steaming or baking in the microwave. Sprinkle the outside with a little sea salt or soy sauce to add flavor to the dish.
4. Trail mix Trail mix is ​​a plant-based snack that usually includes nuts and dried fruit. Some varieties also contain chocolate, coconut, crackers or cereal. Depending on the ingredients, trail mix can be a good source of protein, healthy fats, and fiber.
However, some products may not be vegan or may contain added sugar, salt and oils. To avoid these ingredients, you can easily create your own Trail mix by combining your favorite plant-based ingredients.
Trail mix
Trail mix được làm từ các loại hạt và trái cây khô

5. Roasted chickpeas Chickpeas, also known as garbanzo beans, are spherical and slightly yellow legumes. One cup (164 grams) of chickpeas provides more than 14 grams of protein and 71% of the Daily Value (DV) for folate (Vitamin B9). They are also high in iron, copper, manganese, phosphorus and magnesium.
Roasted chickpeas are a delicious vegan snack. You can make your own by drizzling the chickpeas with olive oil and seasoning, and baking for 40 minutes until crisp at 450°F (230°C).
6. “Fruit leather” Fruit skin is made from pureed fruit and spread into slices, flattened, dried and sliced. It has similar nutrients to fresh fruit and is usually high in fiber, vitamins, and minerals. However, some packaged fruit skins have added sugar or colorants and are not as nutritious as homemade varieties.
To make fruit skins at home, you can puree and mix with lemon juice and maple syrup if you like. Spread the puree in a thin layer on a baking sheet and dry in a dehydrator or in the oven at 140°F (60°C) for about six hours.
7. Rice cakes and butter Rice cakes are a snack food similar to crackers. The most nutritious rice cakes are made with whole grain brown rice and contain a few other ingredients. Two brown rice cakes will provide 14 grams of carbs but only 70 calories.
Rice cake topped with butter is a well-balanced vegan snack with both healthy fats and fiber. You can sprinkle rice cakes with toasted sesame seeds for extra crunch and flavor.
8. Hummus and Vegetables Hummus is a vegetarian dish made with chickpeas, oil, lemon juice, garlic and a type of sesame seed called tahini. Hummus is high in fiber, healthy fats, B vitamins, and vitamin C. Homemade hummus is often more nutritious than processed products that may have added vegetable oils and preservatives.
You can serve hummus with carrots, celery, cucumber, radish and other raw vegetables for a healthy and crunchy vegan snack.
dinh dưỡng
Hummus là một món ăn chay nhiều chất xơ và vitamin B, C

9. Fruit and vegetable smoothies Smoothies (smoothies) are a great snack for vegetarians. Popular smoothie ingredients include fruits and vegetables, which are rich in vitamins and minerals. You can easily make smoothies by mixing milk or juice with your favorite fruits and vegetables, including bananas, berries, spinach, and kale.
If you follow a vegan diet, consider adding a few flaxseeds or chia seeds that provide important omega-3 fatty acids that some vegan diets lack.
10. Oatmeal with fruit and nuts Oatmeal is made by cooking oats with water. It's usually eaten as a breakfast item but can be enjoyed any time of day for a quick and healthy vegan snack.
Oatmeal is high in fiber, iron, magnesium and several other vitamins and minerals. Cooking oatmeal with unsweetened almond milk and adding sliced ​​fruit and nuts can boost the nutrient content.
11. Tortillas and Salsa Salsa are usually made with chopped tomatoes, onions, lime juice, salt, and spices. This dish is very rich in vitamin C, potassium and the beneficial plant compound lycopene from tomatoes. High lycopene intake is associated with a lower risk of cardiovascular disease.
Salsa is usually eaten with tortillas, but store-bought products are often made with vegetable oils and high in salt. To make your own, simply cut up a few tortillas, coat them with olive oil, and bake for 15 minutes at 350°F (175°C).
12. Popcorn with nutritional yeast Popcorn is made by heating dried corn kernels. It can be made in a dedicated machine, in the microwave or in a pan with oil.
When popcorn is made with a specialized machine, it can be a very nutritious vegan snack. A two-cup (16-gram) serving has almost 10% of the DV for fiber with very few calories (about 62 calories).
Adding nutritional yeast can enhance the nutrition of popcorn even more. This fine yellow yeast powder is a high quality vegetable protein and is often fortified with zinc and B vitamins. It has a similar delicious taste to cheese.
bỏng ngo
Bỏng ngô với men dinh dưỡng rất giàu dinh dưỡng phù hợp với chế độ ăn chay

13. Granola There are many varieties of granola, but most contain oats, nuts, dried fruit, spices, and sweeteners. Many types of processed granola are high in sugar and vegetable oils. On the other hand, if you make your own, this can be a healthy vegan snack rich in fiber, protein, and healthy fats.
To make granola, combine oats, almonds, pumpkin seeds, raisins, and cinnamon with melted coconut oil and maple syrup. Spread the mixture on a lined baking sheet and bake for 30–40 minutes on low heat in the oven.
14. Fruit and Nut Bars Fruit and nut bars are a snack that can be very nutritious. Brands with vegan bakery products include LaraBars, GoMacro Bars and KIND Bars. One LaraBar Cashew Cookie (48 grams) has 5 grams of protein, 6% DV for potassium and 8% DV for iron.
You can also make your own fruit and nut cakes by combining 1-2 cups (125, 250 grams) of nuts, one cup (175 grams) of dried fruit, and 1/4 cup (85 grams) brown or rice syrup. Mix this mixture into a baking pan and bake for about 20 minutes at 325°F (165°C).
15. White beans and chips Pita White beans dip is usually made by mixing white beans or cannellini with olive oil, lemon juice, garlic, and fresh herbs. White beans have an impressive nutritional profile, containing about five grams of protein, more than 10% of the DV for iron, and 4 grams of fiber in just 1/4 cup (50 grams).
Served with pita chips with white beans is a good choice for a healthy vegan snack. You can make your own pita chips by cutting whole-grain pitas, drizzling them with olive oil, and baking them for 10 minutes at 400°F (205°C).
16. Peanut butter and banana Peanut butter and banana is a popular and healthy snack combination. Bananas provide potassium and fiber, while peanut butter provides protein and healthy fats.
To make peanut butter and banana, cut a banana into thin slices and spread a layer of peanut butter between the slices. These taste especially delicious when frozen for at least 30 minutes.
17. Desiccated coconut and dark chocolate For a healthy vegan snack, try eating desiccated coconut with a few pieces of dark chocolate. Dried coconut sliced ​​or pieces. Unsweetened desiccated coconuts are nutritious, containing 18% of the DV for fiber in just one ounce (28 grams).
When combined, dark chocolate with at least 65% cocoa provides plant compounds and may have some health benefits. To make sure your dark chocolate is vegan, look for brands that don't contain any animal products.
18. Vegetable snacks Snacks made with sliced ​​vegetables, dehydrated or baked at low heat, are a delicious vegan snack. Depending on the type of vegetable, these snacks provide a variety of nutrients. For example, dehydrated carrots are high in vitamin a, potassium, and folate. You can make your own vegetable snack by baking thinly sliced ​​vegetables at 200 - 250°F (90 - 120°C) for 30 - 60 minutes.
snack rau
Snack làm từ rau cung cấp các chất dinh dưỡng thiết yếu cho sức khỏe người ăn chay

19. Spiced Nuts Popular nuts include almonds, pistachios, cashews, walnuts, macadamia nuts, and pecans. All these nuts are an incredibly nutritious vegan option. For example, just one ounce (23 grams) of almonds has 6 grams of protein, more than 12% of the DV for fiber and several vitamins and minerals.
Nuts are especially delicious when combined with spices. You can buy spiced nuts at most grocery stores. To make homemade seasoning nuts, mix olive oil and your favorite seasoning before baking the mixture for 15 - 20 at 350°F (175°C).
20. Crispy seaweed Crispy seaweed is made from sheets of seaweed that have been toasted, cut into squares, and added with salt. They're a low-calorie, snack high in folate (vitamin B9), fiber, and vitamins A and C. Seaweed is also an excellent source of iodine, a nutrient that occurs naturally in seawater and is important for health. with thyroid activity.
When shopping for crispy seaweed, look for ones that are low in additives, like SeaSnax, which contains only seaweed, olive oil, and salt.
21. No-Bake Energy Balls Nutritional pellets refer to small sized snacks made with a mixture of oats, nuts, nut butters, dried fruit, syrup- maple syrup and sometimes chocolate or other additives.
Depending on their ingredients, they can be a very nutritious vegan snack with protein, fiber, and healthy fats that promote energy and satiety.
To make homemade nutrition pills, you can combine one cup (90 grams) of oats, 1/2 cup (125 grams) of peanut butter, 1/3 cup (113 grams) of maple syrup , two tablespoons of hemp seeds and two tablespoons of raisins. Form into small balls and store in your refrigerator.
22. Ants on a Log “Ants on a Log” is the name of a popular snack made with celery stuffed with peanut butter and raisins. This vegan side dish is rich in fiber from celery, healthy fats from peanut butter, and vitamins and minerals from raisins.
To make “Ants on a Log”, simply cut a few celery stalks, add peanut butter and sprinkle with raisins.
23. Dried Dates Stuffed with Almonds Dates are brown fruits that belong to the palm family and have a sweet and nutty flavor. They contain natural sugars and fiber that can give you a quick energy boost. One date has about 18 grams of carbs. For a healthy vegan snack, you can remove the seeds of the dates and stuff them with almond butter.
24. Frozen grapes Grapes are small, spherical fruits that belong to the vine family and are purple, red, green or black in color. One cup (151 grams) of grapes has 28% of the DV for vitamin K and 27% of the DV for vitamin C. They are also rich in polyphenols, which are plant compounds that may protect against cardiovascular disease and type 2 diabetes. Frozen grapes are a delicious vegan snack.
A balanced vegetarian diet with the addition of some nutritious foods like whole grains, healthy fats and plant-based proteins may offer some benefits, but it may increase the risk of deficiency. nutritional deficiencies if you do not have a good vegetarian menu. Therefore, you can rely on the vegetarian ideas in the article above to make a list of suitable nutrition.

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Reference source: healthline.com

Bài viết này được viết cho người đọc tại Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.

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