A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet. Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian. You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease. http://www.gourmetrecipe.com http://www.gourmandia.ca http://www.gourmetrecipe.com/recipes/diet-choices/vegetarian-recipes/healthy-vegetarian

1. Healthy Vegetarian Recipes
Nowadays, more people are embracing as a healthy lifestyle choice once thought
of as “alternative” eating practises such as vegetarianism. What used to be a
minority group has now become an enormous market for food manufacturers,
retailers and restaurants. This is a subset of the broader health food segment
which includes lactose-free, diabetic-friendly low-glycemic, low-carbohydrate
meal and diet options.
Vegetarian food is generally viewed as healthy because it provides higher
amounts of certain nutrients which are not as prevalent from conventional eating
practises which have high amounts of animal products, processed and artificial
ingredients, chemicals and preservatives. Despite the concern of some that it
could be potentially deficient in protein and certain micro-nutrients, careful
planning of consuming solely plant-based food assures that all nutritive
requirements are met and even exceeded.
Keywords you will hear from a lot of vegetarians who promote this lifestyle (with
varying degrees of intensity and passion) are enzymes, phytonutrients and
antioxidants. They claim that these predominantly plant-based compounds
benefit the body in astounding ways from giving the immune system a boost to
reversing the ageing process. Aside from this, a diet rich in fruits and vegetables
is high in fiber that aids in overall digestion process from vitamin and mineral

2. absorption to the waste elimination. Weight loss through natural detoxification is
an effect from consuming a diet high in fiber.
Not unlike other healthy eating habits, vegetarians should also eat balanced diet
taking extra care that there is adequate protein and other important nutrients
that are not as readily available in most fruits and vegetables. Carbohydrates,
protein and even fats all have a place on a healthy vegetarian plate. Fat is
required by the body to aid in the absorption of certain vitamins. Great plant
sources of good fat include nut butters, oils, avocado and coconut.
Biryani which is an aromatic and flavorful Indian rice dish is a perfect example of a
dish that is filling and sustaining. Rice provided energy while the added
ingredients boost the nutrient content as well as improve its flavour. It has a lot
of seasonal vegetables, nuts and even dried fruit include. Though it is oftentimes
made with chicken, its meat-free counterpart is no less palate-pleasing.
Soup and salad recipes are provided as well. Organic ingredients, a boon for
vegetarians as these are free from chemical fertilizers and pesticides, are widely
used though these are oftentimes more expensive and hard to come by.
Biryani
Hyderabad Biryani is famous all over. Here is a recipe for vegetable biryani with all
the goodness in vegetables and flavors of Indian spices.

3. Servings: 3
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Difficulty Level: Average
Ingredients:
1/5 cup clarified butter or ghee; you can also use any vegetable oil, 2 tablespoon
ginger garlic and onion paste, ½ tablespoon garam masala (mixed Indian spices
powder, you can find in any Indian store), ½ teaspoon jeera (cumin), 1 tablespoon
paste of fresh green chili and fresh coriander leaves, 1 1/3 cup good quality
basmati rice, washed well, 1/2 lb. of seasonal vegetables like (carrots, potatoes,
green beans chopped about an inch thick), 2 tablespoon coarsely chopped dry
fruits or nuts like cashews, almonds, or raisins, Water, Salt to taste
Preparation Instructions:
Heat ghee in a pressure cooker. Add jeera to it and fry until golden brown. Add
ginger garlic and onion paste, stirring to avoid sticking to the bottom of the
cooker. Once this turns golden brown, add the vegetables and spices. Keep
stirring continuously until it softens. Add rice and rest of the ingredients. Place lid
on cooker and cook until the indicator whistles twice. Wait 5 minutes, then
remove lid. Serve hot with curd or pickle.

4. Spinach Soup
Made creamy by the addition of potatoes, this healthy soup is best made with low
sodium soy sauce. If you don’t have an immersion blender, puree the soup in 2
cup batches using a traditional blender or food processor.
Servings: 4
Cooking Time: 60 minutes
Difficulty Level: Easy
Ingredients:
1 onion (chopped), 1/2 cup + 5 ½ cups water, 3 potatoes (peeled and chopped), 3
zucchini (thickly sliced), 1 tablespoons soy sauce, 2 cups tightly packed fresh,
spinach leaves, Pepper (freshly ground)
Preparation Instructions:
Pour ½ cup water into a large pot and place over medium high heat. Add the
onion and cook, stirring often, until the onion is soft. Add 5 ½ cups water, the
potatoes, zucchini, and soy sauce. Bring to a boil. Reduce the heat, cover, and
simmer for 35 minutes. Add the spinach leaves and pepper. Cool for 2 minutes.
Remove from the stove and puree with an immersion blender. Pour the puree
back into the pot and heat for 5 minutes.

5. Green Peas and Mint
This simple recipe adds real zing to fresh or frozen peas.
Servings: 8
Preparation Time: 8 minutes
Cooking Time: 23 minutes
Difficulty Level: Easy
Ingredients:
3 tablespoons olive oil, 3/4 cup finely chopped onion, 1 cup coarsely chopped
plum tomatoes, 20 ounces fresh or frozen and thawed green peas, 1/2 teaspoon
salt, 1/4 teaspoon freshly ground pepper, 2 tablespoons chopped fresh mint
Preparation Instructions:
In a large saucepan over medium heat, pour the oil. Once the oil is warm, add the
onion. Sauté until golden, about 5 minutes. Add the tomatoes; sauté 3 minutes.
Add the peas, salt, and pepper. Cover. Cook for 5 minutes, stirring twice. Remove
from the stove and add the mint, stirring to combine.
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