By Adam Stich, Residence Advisor
Preparing completely vegetarian meals may seem a daunting task at first, but once you get a hold of some key recipes, the meat-less alternative may prove to be a delicious and actually relatively easy choice. I have been cooking vegetarian since September and although I was nervous to make the switch at first, once I discovered a couple staple ingredients, my new diet was an easy adjustment.
Here are some ingredients that made the switch really easy. Now I’m not a nutritionist, but I do know that when you’re not consuming meat, it is especially important to ensure you’re getting your protein and iron. So below is a list containing some delicious, as well as nutritious vegetarian ingredients. Quinoa (complete protein)
Lentils (high protein)
Chick Peas (high protein)
Green Leafy Vegetables (Iron)
*Consult a food guide for any nutrition advice!
And here is one of my favourite recipes. I hope you enjoy!
Red Lentil Burritos
10 dry-pack sun-dried tomatoes
1 cup boiling water
2 1/2 cups water
1 cup Red lentils, sorted and rinsed
1 tbsp Olive Oil
1/2 cup Chopped Onions
1/2 cup Chopped broccoli florets
1/2 cup Chopped cauliflower florets
1/2 cup Thinly sliced carrots
1 1/2 cups Tomato sauce
1 tsp curry powder
1/2 tsp ground cinnamon
4 whole-wheat tortillas (8″ diameter) warmed
Place the sun dried tomatoes in a small bowl and cover with the boiling water. Let soak for 10 minutes, or until the tomatoes are soft. Drain, reserving 1/2 cup of the soaking liquid. Chop the tomatoes and set aside.
In a medium saucepan, combine the 2 1/2 cups water, lentils and reserved soaking liquid. Bring to a boil over medium-high heat. Reduce the heat to low and simmer for 6 to 10 minutes, or just until lentils are tender. Drain and set aside
In a large no-stick skillet over medium heat, warm the oil. Add the onions broccoli, cauliflower and carrots. Saute for 4-5 mins, or until vegetables are tender. Stir in the tomato sauce, curry powder and cinnamon. Add the lentils and tomatoes. Simmer for 15-20 mins, or until slightly thickened. Scoop into your tortilla, wrap, and serve.