Vegetarian meal ideas

Vegetarian meal ideas

  • Every day a vegetarian should have a good serve of legumes such as soy beans (perhaps in the form of tofu or tempeh) lentils, baked beans, or chick peas.
  • Vegans need to combine two different sorts of plant protein at each meal (to build a complete protein using the two)
  • cereal + nuts/seeds (peanut butter sandwich)
  • cereal + legumes (laksa)
  • legumes + nuts/seeds (humus dip).
  • There are many vegetarian cookbooks available which can be used for inspiration – or look at the cuisine of a country that doesn’t use a lot of meat in its diet.
  • Use steamed vegetables and boiled rice as a meal base, and add legumes, nuts, and a spicy sauce into the mix.
  • There are many types of grains that we don’t commonly use – couscous, burghal, besan flour – that can add a new flavour to a well-worn dinner.
  • Tofu is extremely versatile and is available in many different styles. Try cubing firm tofu and marinating it before stir-frying with vegetables.




Legumes are the power foods of the vegetarian diet. High in plant proteins, they include fresh and dried peas and beans (also known as pulses) and lentils.

  • Dried legumes are good for vitamins, protein, minerals and fibre.
  • They can be stored easily as they keep for a long time.
  • They come in many guises and include soy beans, haricot beans, kidney beans, aduki beans, black beans, borlotti beans, butter beans, chick peas, cannellini beans, broad beans, mung beans, and various shades of lentils.

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This article was written by Ella Walsh for Kidspot. Sources include Vic Govt’s Better Health Channel and SA Government’s Parenting and Child Health

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