Vegetarian Recipes

Eating sufficient protein as a vegetarian is easy, focus on beans, lentils, tofu, tempeh, seitan, nuts, eggs (if ovo‑lacto), cheese, and high‑protein grains like quinoa. Combining legumes with grains ensures a complete amino acid profile. Many popular recipes, including bean stews, tofu scrambles, and quinoa bowls, meet high-protein needs

Plants contain non‑heme iron, which is less absorbable than animal iron. Boost uptake by including vitamin C‑rich foods, like citrus, peppers, broccoli, alongside iron sources such as lentils, tofu, beans, and pumpkin seeds. For example, pairing lentil pilaf with orange slices improves iron absorption significantly