Easy recipes vegetarian food nutrition facts
Salad
Here’s one of the best vegetarian recipes — hearty, healthy, and full of flavor:
🥘 Vegetarian Chickpea & Spinach Curry
🌿 Ingredients (serves 4)
For the curry:
1 tbsp olive oil or coconut oil
1 large onion, finely chopped
3 cloves garlic, minced
1 tbsp fresh ginger, grated
1–2 green chilies, chopped (optional for heat)
2 tsp ground cumin
2 tsp ground coriander
1 tsp turmeric
1 tsp garam masala
1 can (400g) chopped tomatoes
1 can (400g) coconut milk (light or full-fat)
2 cans (400g each) chickpeas, drained & rinsed
3–4 cups baby spinach (about 100g)
Salt & pepper to taste
Fresh lemon juice (1 tbsp or to taste)
Optional toppings:
Fresh coriander (coriander leaves)
A dollop of yogurt or coconut cream
Warm naan or basmati rice on the side
🍳 Instructions
Sauté aromatics:
Heat oil in a large pan over medium heat. Add onions and cook until golden (about 5–7 minutes).
Add spices:
Stir in garlic, ginger, and chili. Cook 1 minute, then add cumin, coriander, turmeric, and garam masala. Stir until fragrant (30 seconds).
Add liquids:
Pour in chopped tomatoes and cook for 5 minutes, stirring occasionally. Then add coconut milk and bring to a gentle simmer.
Add chickpeas:
Stir in chickpeas and simmer uncovered for 10–15 minutes, until thickened slightly.
Add spinach:
Stir in spinach and cook until wilted. Season with salt, pepper, and lemon juice.
Serve:
Spoon over fluffy rice or with warm naan. Garnish with cilantro and yogurt if desired.
💡 Tips
Want it creamier? Use full-fat coconut milk.
For extra protein, add cubed paneer or tofu.
This curry tastes even better the next day!
Would you like me to give you a quick 20-minute version of this recipe too (great for weeknights)?
Vegetarian food nutrition facts to be healthy
Vegetarian salad
That’s a great choice — a good vegetarian salad can be both nutritious and delicious! Here's how to prepare one that's full of flavor, texture, and color 🌿🥗
🥬 1. Choose a Base (Greens)
Start with fresh, crisp greens. Mix a few for variety:
Romaine lettuce (crunchy)
Baby spinach (mild and tender)
Arugula (peppery)
Kale (hearty and full of nutrients)
Mixed salad greens
📝 Tip: Wash and dry your greens well — soggy leaves ruin texture.
🥕 2. Add Vegetables for Color and Crunch
Use a mix of raw and lightly cooked vegetables:
Cherry tomatoes 🍅
Cucumber slices 🥒
Shredded carrots 🥕
Bell peppers (red, yellow, orange) 🌶️
Sweet corn 🌽
Red cabbage or beetroot (adds color and antioxidants)
Avocado 🥑 (for creaminess)
🧀 3. Add Protein (for Fullness)
Vegetarian proteins that work well:
Chickpeas, lentils, or black beans
Tofu (grilled or marinated)
Paneer cubes (lightly sautéed)
Edamame
Boiled eggs (if you eat them)
🌰 4. Add Crunch & Texture
Add a small handful of:
Nuts (almonds, walnuts, cashews)
Seeds (pumpkin, sunflower, sesame, chia)
Croutons or roasted chickpeas
🧄 5. Add a Dressing
Homemade dressings are easy and healthier than store-bought ones.
Simple Olive Oil–Lemon Dressing:
3 tbsp olive oil
1 tbsp lemon juice or vinegar
1 tsp honey or maple syrup
Salt & pepper to taste
(Optional) a pinch of mustard or garlic powder
Shake or whisk together and drizzle just before serving.
🌿 6. Optional Flavor Boosters
Fresh herbs (mint, cilantro, parsley, basil)
Crumbled feta or goat cheese (if not vegan)
A sprinkle of chili flakes or za’atar for spice
✅ 7. Toss & Serve
Gently toss everything together so the dressing coats all ingredients evenly. Serve immediately for the best texture.🍀
