Eating On The Cheap: 7 Healthy, Easy Vegetarian Meals

Treehugger:

In these uncertain economic times we really need to look at our food costs and start to spend more wisely. Here are seven recipes that will cover your dinners for a week, with some leftovers for your lunch. They are as quick as takeout, as easy as many processed dinners, and more economical and nutritious than both.

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Comments

[rf dude]

12:54 AM on 03/02/2010

'
Faux-foo, for the tofu intolerant...

[pd33bkagn]

11:53 AM on 02/26/2010

This sounds so yummy. I think I will run down to the local vegetarian fast food joint. Wait, there is no vegetarian fast food joint, I wonder why. Could it be because no one wants to eat this crap?

[entreMundo]

03:10 PM on 02/26/2010

No vegetarian fast food joint? Where the heck do you live, in some remote boondock?

FYI: there's tons of them and tons of people love it. Don't let the door hit ya...

[Treehuggindirtworshiper]

11:46 AM on 02/26/2010

My daughter has given up meat for Lent. She is 12. She doesn't like beans or tofu. She is basically eating pasta, peanut butter salad and fruit. I'm concerned that she's not getting enough protein. I always though people who were vegetarians where really healthy eaters but I have recently discovered that they eat just as much junk as everyone. My kid doesn't eat any junk food but I still worry about her getting proper nutrition eating a vegetarian diet.

[entreMundo]

03:07 PM on 02/26/2010

It's a bit frustrating to hear that canard again and again. Americans as a whole are profoundly over-proteinated, and have bought into this crazy protein myth. As long as someone eats decent amounts of the things you mentioned – pasta, peanut butter, even fruits can be full of protein (especially peaches, pineapples, and avocado).

There are other, more real concerns than the whole "not getting enough protein" thing... as long as people are eating food, then it's very, very difficult to not get enough of it.

[Treehuggindirtworshiper]

04:12 PM on 02/26/2010

Unless you're a12 year old girl and projected to be over 6" tall.

[VivamusAmemus]

04:39 PM on 02/26/2010

If she is just a vegetarian and not a vegan, then it's a bit easier to find protein sources. She can still get a good amount of protein from things like milk, cheese, and eggs. Throw some string cheese and a small bag of nuts in her backpack or lunch box so she has something to snack on during the day. Beans and tofu can be an acquired taste, especially for kids or people who don't eat them often. I think the trick is to cook them with "bold" flavors that can mask the taste of the beans and tofu. Something like a black bean and tofu chili is great, because usually the spice of the seasonings overpower the taste of the tofu that some people don't like. I'm not sure where you live, but if you have something like Jamba Juice or a smoothie bar, you can get little protein boosts added to the drink. I think the most important thing is that she gets a nice, balanced diet, and in addition to these other protein sources, make sure she still eats a lot of fresh fruit and veggies and drinks water more than juice or sodas!

[Treehuggindirtworshiper]

05:04 PM on 02/26/2010

Thanks I failed to mention she doesn't like eggs. She also has sensory integration dysfunction so her senses are more acute than most people. Textures are also a real problem. I'm just a mom worrying about her little girl. I have no problem with her being a vegetarian I do not want her eating processed foods. I'm a little leery of protein powders. She doesn't eat or drink anything with corn syrup in it.

[jsarets]

11:01 AM on 02/26/2010

Red Hot Beans and Rice

1 lb small red beans (dry), picked over and rinsed (no soaking necessary)
14.5 oz can diced tomatoes
7 oz can chipotles in adobo sauce (half can for medium hot or whole can for red hot)
6 cups water
garlic powder, onion powder, cumin, and paprika

Add all ingredients to heavy pot and bring to a boil. Cover, reduce heat to low, and simmer for 90 minutes, stirring every 30 minutes. Uncover, raise heat to medium, and continue cooking for 30-45 minutes. Meanwhile remove chipotles and stir occasionally, mashing some of the beans against the side of the pot with wooden spoon for a thicker gravy. Salt and pepper to taste.

Serve over brown rice. Recommend side of broccoli slaw in strong vinaigrette. And beer.

Non-vegetarian suggestion: Start by frying 4-6 thick slices of bacon cut into two-inch pieces until crispy, drain fat, and continue recipe as above. This makes the beans so good you'll cry for them when they're gone.

[entreMundo]

03:08 PM on 02/26/2010

If missing bacon makes you cry, maybe that's a hint that it's some seriously farked up stuff!

[entreMundo]

09:17 AM on 02/26/2010

"After the Sea World attack... 7 healthy, easy vegetarian meals."

And here I thought that was one article!

[wm1]

09:12 AM on 02/26/2010

The flavor of highly processed food comes from salt and sugar. When you go green or back to basics or whatever you need to add some flavor. That flavor comes from spices. Spices are tasty and can be good for your health. I started using cinnamon and turmeric on a regular basis. There are several good online vendors. I am now buying from Juliet Mae Spices. Small company hand makes its spice blends. But whatever you like try spicing up your life!

[jsarets]

10:33 AM on 02/26/2010

Many cooks add salt when what they really need is acid (lemon juice, cider vinegar, etc.)