There aren’t any nutrients you can’t get when vegetarian. There are a few things that are more difficult – like iron and B12 – but there are super-healthy veggies that can get you all that and more. If you’re thinking about being vegetarian, or are worried about your favorite vegetarian, cook up a bit of this cuisine and know that their body is getting everything it needs.
Spinach is super high in iron, making it easy to replace the iron you would get from steak in a crisp, green alternative. This strawberry-spinach salad will juxtapose spinach bitters with strawberry sweetness, making for a delicious bite.
Vegetarians have a hard time getting vitamin B12 into their diet because B12 is generally found in meat. However, they can still find it in dairy products. Frittatas take lots of eggs, so plenty of B12. You can also choose your own veggies, so you can go as nutritious as you like, with mushrooms, broccoli, spinach, and more.
Vegetarians don’t have to give up on savory burgers either – grilled portabella makes a great replacement for a beef patty that even meat lovers will set aside the beef for.
If you’re feeling a little lacking in protein, then beans are the way to go. This bean salad combines three kinds of beans with some other vegetables and just the right amount of spices to make you feel like you’re eating tacos.
Vegetarians sometimes struggle for calcium, but tofu has plenty of it (along with much-needed protein). This stir fry will give you a vegetarian version of an Asian favorite.
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