When talking about a vegetarian diet, one of the most common questions is: what do vegetarians eat? The answer is simple: an impressive variety of healthy and tasty foods. In this article, we'll explore the main food groups in the vegetarian diet, the sources of plant proteins, meat substitutes, dairy products and alternatives, as well as offering some delicious recipes. We'll leave you with a broad idea of what a vegetarian eats and also what
a vegan doesn't eat.
Main Food Groups in the Vegetarian Diet
Fruit and Vegetables
Fruit and vegetables are the basis of any vegetarian diet. Rich in vitamins, minerals and fibre, these foods are essential for a balanced diet. Vegetarians can enjoy a wide variety of fresh fruit, such as apples, bananas, oranges, and colourful vegetables, such as spinach, broccoli, carrots and peppers. When asked what vegetarians eat, fruit and vegetables are always at the top of the list.
Whole Grains and Cereals
Whole grains and cereals are another crucial component of the vegetarian diet. Brown rice, quinoa, oats and wholemeal pasta provide energy and essential nutrients such as fibre, B vitamins and minerals. Incorporating these foods into daily meals helps maintain a balanced and satisfying diet.
Pulses and oilseeds
Legumes such as beans, lentils and chickpeas are excellent sources of protein and fibre. Oilseeds, including walnuts, almonds and chestnuts, provide healthy fats and protein. These foods are versatile and can be used in salads, soups, main courses and even desserts.
Vegetable Protein Sources
Beans and lentils
Beans and lentils are key to answering the question of what vegetarians eat when it comes to protein. These foods are rich in protein, fibre and iron. Black beans, kidney beans, green and red lentils are just some of the options that can be incorporated into soups, stews, salads and even veggie burgers.
Tofu and tempeh
Tofu and tempeh are products derived from soya and are known for their high protein content. Tofu is extremely versatile and can be used in sautéed dishes, soups and even desserts. Tempeh, with its firm texture and nutty flavour, is ideal for grilling, sautéing and sandwiches.
Nuts and seeds
Nuts and seeds are not only rich in protein, but also in healthy fats and micronutrients. Chia, linseed, pumpkin and sunflower seeds are great additions to smoothies, salads and breads. Walnuts, almonds and hazelnuts are excellent for nutritious snacks and desserts.
Meat substitutes
Soya meat
Soya meat is a popular and versatile alternative to traditional meat. Made from textured soya protein, it can be used in recipes such as stews, chilli, tacos and much more. It's a protein-rich option and can be flavoured in a variety of ways to suit everyone's taste.
Vegetable Burgers and Sausages
Veggie burgers and sausages are becoming increasingly common and affordable. Made from vegetable proteins such as soya, peas and chickpeas, these products are great alternatives for those looking to reduce their meat consumption. As well as being tasty, they are easy to prepare and can be grilled, baked or fried.
Seitan and Jackfruit
Seitan, also known as gluten meat, is an excellent source of protein and has a texture that resembles meat. It is ideal for stews, grills and even roasts. Jackfruit, a tropical fruit, when cooked, has a fibrous texture reminiscent of shredded meat, making it perfect for tacos, sandwiches and barbecue dishes.
Dairy Products and Alternatives
Vegetable milks
Plant milks are popular alternatives to cow's milk. Made from almonds, oats, soya, coconut, among others, these milks are versatile and can be used in any recipe that requires milk. They are ideal for smoothies, cereals, coffees and even desserts.
Vegan cheese and yoghurt
Vegan cheeses and yoghurts are becoming increasingly available and delicious. Made from nuts, seeds and coconut milk, they offer a variety of flavours and textures. They can be used in salads, sandwiches, pizzas and as snacks.
Benefits of alternative dairy products
Alternative dairy products are not only essential for those who are lactose intolerant, but also offer additional benefits, such as lower saturated fat content and no cholesterol. In addition, many of these products are fortified with vitamins and minerals, such as calcium and vitamin D.
Delicious and healthy recipes
Main dishes
Vegetarian main courses can be just as varied and tasty as traditional ones. Try preparing a vegetable lasagne, a chickpea and spinach curry or a mushroom risotto. These recipes are nutritious and full of flavour, showing exactly what vegetarians eat on a daily basis.
Salads and side dishes
Salads and side dishes are an essential part of a vegetarian diet. Quinoa salads with vegetables, chickpea tabbouleh and roast potatoes with herbs are great options. They are easy to prepare and complement any meal.
Desserts and snacks
For desserts and snacks, opt for healthy and delicious recipes. Banana and walnut muffins, cocoa and date truffles, and chia pudding with fresh fruit are all alternatives that satisfy sweet cravings without compromising your health. Discovering what vegetarians eat is a journey full of diverse flavours, textures and nutrients. With a wide range of foods and recipes available, a vegetarian diet can be delicious and healthy. To explore even more vegetarian options and delights, visit our
vegetarian restaurant in Lisbon Organi Chiado. We offer a variety of dishes that will surprise and delight your taste buds. Make your reservation now and come and experience the wonders of vegetarian cuisine with us!
