18 dietary vegetarian food for slimming and fitness

These days, dietary vegetarian food and its varieties have many fans. As you know, nutrition plays a very important role in health and fitness. If you exercise every day, but do not have proper nutrition, you will definitely not achieve the desired result and body.

You might think that dietary vegetarian food does not have much variety and stop consuming it, but fortunately it is not the case and you can prepare and serve different and delicious dishes with vegetables. Join us to teach you how to prepare some diet vegetarian dishes.

Spaghetti with vegetables

ingredients

• Spaghetti: 150 grams
• Garlic: one clove
• Small pumpkin: one number
• Small tomato: one
• Medium eggplant: half
• Bell pepper: half
• Medium onion: one quarter
• Parsley: one tablespoon
• Olive oil: one tablespoon
• Parmesan cheese and dried oregano: a small amount

How to prepare

Are you ready to cook your first vegetarian meal?

1. First, cook the spaghetti;
2. Then chop the pumpkin and garlic and fry with olive oil;
3. Now chop the onion, bell pepper and eggplant respectively and add them to the pumpkin and garlic and pour three tablespoons of water on the ingredients until they are cooked;
4. Now, chop the tomatoes and parsley and add them to the ingredients along with a little dried oregano, salt and pepper;
5. Finally, combine the cooked spaghetti with the ingredients and use a small amount of Parmesan cheese to serve your vegetarian meal.

Diet vegetarian food with vegetables and lentils

ingredients

• Medium onion: one quarter
• Garlic: one clove
• Small carrot: one
• Small pumpkin: one number
• Bell pepper: one quarter
• Lentils: one third of a cup
• Aromatic leaves: one number
• Turmeric: in small amounts
• Cumin: in small amount
• Olive oil: one teaspoon

How to prepare

1. To prepare this dietary vegetarian dish, first chop onion and garlic and fry with olive oil;
2. Chop the carrot, pumpkin and bell pepper and add them to the ingredients;
3. Then combine the cooked lentils with the ingredients and pour a cup of water along with a small amount of turmeric and cumin on the vegetables;
4. Finally, put a bay leaf among the ingredients and let all the ingredients cook well together;
5. At the end, you can use some chopped parsley to decorate this vegetarian dish.

Chickpea and quinoa food

ingredients

• Quinoa: 1/4 cup
• Medium onion: one quarter
• Medium bell pepper: one quarter
• Garlic: one clove
• Tomato: one
• Spinach: 100 grams
• Cooked peas: 200 grams
• Black olives: 1 tablespoon
• Tomato paste: one teaspoon
• Paprika powder: a small amount

How to prepare

1. Cook the quinoa with a small amount of salt and water;
2. Fry chopped garlic with olive oil;
3. Chop the onion, bell pepper and tomato and add to the fried garlic;
4. Now add tomato paste to the ingredients and stir it a little;
5. then add a little paprika powder, red pepper and salt and let it cook for a few minutes;
6. After the ingredients are cooked a little, add the spinach to cook with the other ingredients;
7. Now add cooked peas and chopped black olives;
8. Put these ingredients in a dish next to the cooked quinoa and you can eat this diet vegetarian food as a dinner meal.

Rice and vegetables

ingredients

• Medium carrot: one
• Chives: one
• Cherry tomatoes: 6 pcs
• Medium bell pepper: a quarter
• Brown rice: a quarter cup
• Tomato paste: two tablespoons
• Red chili powder and cumin: a small amount
• Oregano: a small amount

How to prepare

1. To cook this dietary vegetarian dish, first cook brown rice with a small amount of salt;
2. Chop the carrot and fry it with olive oil;
3. Chop the bell pepper and add it;
4. Now pour a small amount of salt, red pepper powder, cumin and oregano on the ingredients of this diet food;
5. Add cooked brown rice and tomato paste to it;
6. Finally, chop cherry tomatoes and chives and add them to the ingredients.

Your vegetarian diet food is ready.

Quinoa salad

ingredients

• Avocado: 28 grams
• Spinach: 28 grams
• Keniva: three quarters of a pint
• Medium carrot: one
• White vinegar: one teaspoon
• Olive oil: one teaspoon
• Mustard sauce: one teaspoon
• Oregano: a quarter teaspoon

How to prepare

1. Chop the carrot and put it in a pot with water and a little salt and put it on the heat;
2. Add chopped spinach and cooked carrots to the quinoa;
3. Chop the avocado and add it;
4. Mix white vinegar, olive oil, mustard sauce, oregano, salt and pepper and pour it on your vegetarian food as a sauce.

Peas and vegetable salad

ingredients

• Cooked peas: half a cup
• Medium carrot: one half
• Olive oil: one teaspoon
• Garlic: one number
• Medium onion: a quarter
• Nutritional yeast: one tablespoon
• Chili powder: as much as needed
• Spinach: 56 grams
• Turmeric: a quarter of a teaspoon

How to prepare

1. To prepare this dietary vegetarian food, first fry garlic, carrot, and onion in a pan;
2. Add bell peppers and peas to the ingredients of the pan;
3. Add turmeric, nutritional yeast, chili powder, salt and black pepper;
4. Finally, chop the spinach and add it to the other ingredients.

Enjoy your vegetarian diet!

Spinach and potato salad

ingredients

• Potatoes: 110 grams
• Spinach: 56 grams
• Bell pepper: a quarter
• Medium carrot: one
• Cooked peas: one third of a cup
• Olive oil: one teaspoon
• Lemon juice: a quarter of a tablespoon

How to prepare

1. First, peel and chop carrots and potatoes;
2. Pour water and some salt into the pot;
3. Add the chopped ingredients to it and let it cook a little;
4. Chop the pepper and add it to the pot along with the spinach and peas;
5. In another container, mix olive oil, lemon juice, salt and black pepper and pour it on your vegetarian food.

Carrot and bean feed

ingredients

• Garlic: one number
• Onion: one quarter
• Bell pepper: a quarter
• Medium carrot: one
• Flax seeds: a quarter of a teaspoon
• Paprika: a quarter of a teaspoon
• Chili powder: one eighth of a teaspoon
• Oregano: a quarter teaspoon
• Tomato: 140 grams
• Vegetable extract: half a cup
• Red beans: 56 grams
• Aromatic leaves: one number

How to prepare

1. To prepare this dietary vegetarian dish, first grease the pan with a little olive oil and fry chopped garlic and onion in it;
2. add carrot and bell pepper and fry;
3. Add flax seeds, paprika, chili powder, salt, pepper and oregano;
4. Then add chopped tomato and vegetable extract along with half a cup of water and let it cook a little;
5. At the end, add bay leaves, cooked beans and parsley, and after a few minutes your meal is ready.

Khagine Tofu

ingredients

• Tofu: half a cup
• Soy milk: half a cup
• Olive oil: one teaspoon
• Garlic powder: a quarter of a teaspoon
• Nutritional yeast: one tablespoon
• Paprika: a quarter of a teaspoon
• Mustard sauce: one teaspoon
• Turmeric: a quarter of a teaspoon
• Avocado: 56 grams
• Tomato: one
• Chives: half a tablespoon

How to prepare

1. First, crush and mash the tofu with a fork and fry it in a pan;
2. Put nutritional yeast, soy milk, turmeric and chili powder in a container;
3. Add garlic powder, onion powder, salt, pepper and mustard sauce;
4. then add it to the tofu and fry;
5. Finally, decorate your food with some slices of fried tomato, avocado and chives.

Your diet vegetarian food is ready!

Spinach and quinoa salad

ingredients

• Quinoa: a quarter cup
• Spinach: 2 pcs
• Strawberries: 3 pcs
• Walnuts: one tablespoon
• Lemon juice: one teaspoon

How to prepare

• To prepare this dietary vegetarian dish, first chop the spinach and then add it to the cooked quinoa;
• Now mix chopped strawberries, walnuts, lemon juice with the ingredients.

Your salad is ready!

Broccoli and green bean salad

ingredients

• Garlic: one number
• Bell pepper: a quarter
• Carrot: two
• Broccoli: 85 grams
• Peas: a quarter cup
• Honey: one teaspoon
• Low salt soy sauce: one teaspoon
• Green beans: 85 grams

How to prepare

1. Put the green beans in the pot with salt to cook;
2. Then fry chopped garlic, onion, and carrot with a little oil and add two teaspoons of water to it and cover the pan to cook a little;
3. After a few minutes, add the broccoli and cover the pan again;
4. Finally, add cooked green beans, soy sauce, honey and pepper to the pan and fry.

Eat your vegetarian diet.

White bean salad

ingredients

• Lettuce leaves: two
• Cherry tomatoes: a quarter
• Bell pepper: a quarter
• Canned white beans: 56 grams
• Olives: two tablespoons
• White vinegar: one tablespoon
• Mustard: one teaspoon

How to prepare

• To prepare this dietary vegetarian dish, first chop lettuce, tomato, pepper and cucumber and put them in a container;
• then add white beans and olives to the rest of the ingredients and mix;
• Mix white vinegar and a spoonful of olive oil and mustard in another container and pour it on your salad as a dressing.
• Finally, add some salt and pepper to the salad.

Pea and spinach salad

ingredients

• Spinach: 56 grams
• Basil leaves: 3 pcs
• Garlic: one number
• Parmesan cheese: 56 grams
• Cherry tomatoes: 5 pcs
• Onion: a quarter
• Kalamata olives: 5 pcs
• Olive oil: one teaspoon
• Water: two tablespoons
• Cooked chickpeas: three quarts

Your diet vegetarian food is ready. Enjoy your meal!

How to prepare

1. To prepare this diet vegetarian food, first combine spinach, basil, garlic, parmesan cheese, lemon juice, olive oil and water in a mixer;
2. Then combine chickpeas, chopped tomatoes and onions, olives, salt, and pepper in another container;
3. Now add the mixed ingredients and mix well.

Spinach sandwich

ingredients

• Bell pepper: a quarter
• Red onion: a quarter
• Spinach: 141 grams
• Tortilla: one number
• Diet cream cheese: two tablespoons

How to prepare

1. To prepare this dietary vegetarian dish, first fry bell pepper and chopped onion along with spinach, salt and pepper with a little oil;
2. Then cover the top of the tortilla with cream cheese and put the ingredients on it and wrap it in the form of a sandwich.

Spinach and chickpea salad

ingredients

• Cooked peas: 84 grams
• Spinach: 55 grams
• Tomato: one
• Chopped chili pepper: one
• Garlic: one clove
• Onion: a quarter cup
• Olive oil: one teaspoon
• Coriander powder: one eighth teaspoon

How to prepare

1. First, pour olive oil in the pan, then add garlic and onion to the pan and fry a little until they soften;
2. Now add tomatoes, chili pepper, salt, pepper and coriander powder and fry for three minutes;
3. Add chickpeas and fry for a few more minutes;
4. Your diet vegetarian food is ready.

Corn and tomato salad

ingredients

• Tomatoes: two
• Canned corn: half a cup
• Onion: a quarter cup
• Olive oil: one teaspoon
• Chopped basil: one teaspoon

How to prepare

1. Put tomatoes, onions, corn, basil, olive oil, salt and pepper in a bowl;
2. Now mix the ingredients well;
3. Your sala is ready.

Potato salad

ingredients

• Chopped potatoes: 200 grams
• Chives: one third of a cup
• Mayonnaise: one teaspoon
• Mustard sauce: one teaspoon

How to prepare

1. First, put a pot full of water on the heat and put the potatoes in it;
2. Then add a little salt and boil for 12 minutes;
3. Now put the onions in a container;
4. In another bowl, combine mayonnaise and mustard sauce;
5. Combine potatoes, onions and sauce and stir.
6. Enjoy your vegetarian diet!

Vegetable sandwich

ingredients

• Carrot: one number
• Bread: one piece
• Bell pepper: a quarter
• Onion: a quarter
• Spinach: 28 grams
• Cottage cheese: one tablespoon
• Greek yogurt: one tablespoon
• Mustard sauce: one tablespoon
• Pumpkin seeds: one tablespoon

How to prepare

1. First, peel and grate the carrot;
2. Then chop the bell pepper according to the video;
3. Now chop the onion;
4. In a small bowl, combine cottage cheese, Greek yogurt and mustard sauce;
5. spread the bread on the table and spread the sauce well on it;
6. Place basil, carrot, onion, bell pepper and pumpkin seeds on the bread;
7. Then sprinkle some salt and pepper on the ingredients and roll the bread.

final word

Many people who care about their fitness, nutrition and health devote a few meals a week to serving vegetarian food. These types of food can be healthy, varied and delicious.

In this article, we taught how to prepare some diet vegetarian dishes. You can also write us about your diet foods in the comments section so that we can make this golden list more diverse and attractive with your help.