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Vegetarian Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Vegetarian

shakshouka

Lentil & Kale Shakshouka

Have you tried Shakshouka yet? It’s a North African dish that uses a tomato base with warm spices and eggs on top. This dish is often served with bread. I love making shakshouka because it involves minimal ingredients and gives you creative freedom to add new ingredients as you wish. In today’s recipe, I wanted to boost the fibre and protein so I added lentils! To save time, and because they are equally as nutritious, I used canned lentils. I also boosted the veggies by adding celery and kale. In the past, I have added grated carrots. It’s all good! I truly believe you cannot go wrong with...

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potato salad with egg

Potato Salad with Egg & Chickpeas {Recipe Redux}

During the spring and summer do you go for a picnic? It’s something that I have not done for a while but plan to in the coming weeks. Eating al fresco, which is Italian for eating outside is a nice way to enjoy food and the company of others. For this picnic season, be sure to choose recipes that are easy to make ahead, like this potato salad recipe with egg and chickpeas. This Potato Salad with Egg and Chickpea recipe was put together by myself and my friend, and fellow food blooger, Rebecca Dwyer of Nourished the Blog. Cooking with others is a fun way to get...

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Indian Dhal Soup

Indian Dhal Soup

Do you love Indian food but the spices intimidate you? This is how I felt. However, if you want to step into Indian cooking, this simple and healthy dhal recipe will be just what you’re looking for. Dhal is a word used to describe an Indian soup made with lentils or pulses (click here to find out why pulses are healthy).  This Indian Dhal Soup has become a bit of a "fridge cleaner" recipe where I toss in veggies that need to be used up. For example, in this recipe I had celery and a coloured pepper in the fridge. Be flexible with your ingredient preferences and enjoy the warm...

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coconut rice & beans

Caribbean Coconut Black Bean Rice

In the middle of our Canadian winter, we sometimes need an easy, one-pot meal that transports us to the Caribbean! This Coconut Black Bean Rice is simple, inexpensive, high in fibre and even a ‘complete protein’. The term complete protein refers to foods having all nine essential amino acids (protein building blocks). Essential amino acids must be consumed through the diet since our body cannot make them on its own. Meat is a complete protein, but some vegetarian food sources (like soy, nuts, seeds, chia, quinoa, eggs, milk) are complete proteins.   In one cup of rice and beans, you get an impressive 7 grams of protein and 5...

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peanut & edamame vegan stir-fry

Peanut & Edamame Stir-Fry {Vegan}

Looking for a speedy way to use up leftover veggies and hit all your food groups? Look no further than this, Vegan Peanut & Edamame Stir-Fry! I absolutely love meals that offer flexibility to use whatever you have on hand. Whether you are stocking your kitchen like a dietitian, or following my guide to doing a freezer inventory, be sure to stock up on basic necessities. For example, I always have edamame (either shelled or in pods) in my freezer. These tasty beans have an impressive 12 grams of protein and 8 grams of fibre, in just ½ cup serving! Read more about the impressive nutrition profile for edamame here.   Serves: 3-4 Prep...

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Sweet potato pear soup

Simple Sweet Potato & Pear Soup

Is there anything better than a hot bowl of soup on a cold day? This simple sweet potato pear soup is the perfect blend of sweet and savoury to create a sensation that is sure to excite your taste buds. If you are new to making soups this is a basic recipe that requires few ingredients. You can also dress up your soup with cool toppings. I like using roasted nuts or seeds, fresh herbs (like parsley or cilantro) and lime wedges. This soup freezes well, making it an ideal recipe to include in those "meal preparation" days on the weekend.   Serves: 4-6 Prep time: 20-30 mins Cook time: 20-30 mins   Ingredients: 1...

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balsamic roasted veggies with feta

Balsamic & Feta Roasted Winter Veggies

Do you prefer sweet or savoury meals? Why not both, together! A couple weeks ago, I contributed these Balsamic & Feta Roasted Winter Veggies to our Sunday family meal. They were a huge hit! I was thrilled and immediately shared the photo on my Instagram. The response was amazing. People loved the flavour combination and were requesting the recipe. Because you asked, I answered! Hope you enjoy this delicious recipe! I am obsessed with this meal because it’s a versatile recipe, using minimal ingredients and the veggies can be cut in advance to have a quick meal assembly. The flavour combination is a nice mix. Roasting veggies is the...

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Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Happy National Pumpkin Day! To celebrate, I will be sharing my Savoury Pumpkin Chilli recipe, a one-pot, wholesome vegetarian meal. My earliest Halloween memories involve my mom whipping up a large batch of chilli before my sisters and I went trick-or-treating. I must admit, chilli was my LEAST favourite meal. I would plead, “Can we please have something else to eat?” My mom warmly replied, “Andrea, chilli's for dinner because it’s fast on this busy night.” As an adult, I now make this one-pot meal for a quick, versatile, batch-cooking recipe. I also love freezing leftovers those busy nights.   Prep time: 10-15 minutes Cook time: 20-30 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 medium onion, chopped 2 stocks...

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parnship fries

Rosemary Parsnip Fries {3 Ingredients}

Who does not love oven fries? I do (confession: like most dietitians) but I also love roasted veggies! I thought why not combine these two ideas to make something delectable! Just in time for Thanksgiving, I’m excited to share my Rosemary Parsnip Fries. Best part, the recipe is super easy and uses only 3 ingredients. If you haven’t roasted a lot of veggies before, you will find that roasting changes the taste to make them sweeter and savoury by caramelizing the natural sugars. If you’re wondering about parsnip’s nutrition, check out: 3 Thanksgiving Superfoods You Must TRY.   Serves: 2-4 Prep time: 10 minutes Cook time:  20-30 minutes   Ingredients: 5-6 parsnips, peeled and cut...

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