What is the most popular vegetarian cuisine

10 vegetarian recipes - quick & tasty!

The fact that a vegetarian diet is boring and unbalanced or that vegetarians lack important nutrients has long since been refuted. Most of the time, the opposite is the case.

Because although fish and meat provide essential micro- and macronutrients, such as iron and animal protein, vegetarian cuisine is usually much lower in fat and still provides everything your body needs. Vegetables contain many vitamins, minerals and trace elements and thus offer an optimal basis for a healthy diet.

How do vegetarians get enough nutrients?

That is absolutely no problem. Eggs, cheese and legumes such as lentils and chickpeas are the main sources of sufficient protein in vegetarian recipes. With nuts and seeds, you also add a few proteins - like these 10 vegetable protein sources - and healthy fats.

Your body is already optimally supplied all around, even without fish or meat. By the way: There are also the so-called pescetarians who avoid meat but continue to eat fish. Also a possible solution.

Which vegetarian recipes are healthy and delicious?

Boredom does not arise in the vegetarian kitchen, the endless range of vegetables, from which you can conjure up delicious, meat-free dishes, takes care of that. Those who prefer seasonal and regional varieties also ensure variety on the plate.

Vegetables can also be used to quickly and easily conjure up hearty soups that you can top with seeds or kernels. Meat broth can be easily substituted for vegetable broth in many soup or stew recipes. Salad doesn't always have to be the classic "fitness plate" with turkey or tuna. Try roasted chickpeas, warm goat or feta cheese or fried mushrooms on top. The icing on the cake is the icing on the cake for the salad.

How good are vegetarian meat substitutes?

The meat-free kitchen has now become a real hit. The demand for vegetarian and vegan products is increasing and increasing. You can now find numerous meat substitute products, such as schnitzel, cold cuts, burger patties or veggie sausages, even in discount stores.

Right now in vogue: Veggie hack, which is next to the normal hack in the freezer and looks very similar to the original. It's easy to use, because you can use it - just like beef or minced pork - for meatballs, Bolognese or a quick mincing pan and you will hardly taste any difference in taste.

Curious? You don't have to mutate into a full-time vegetarian right away, but it makes perfect sense to have several veggie days a week and eat "flexitarian". If you need more inspiration, it's best to download our mini cookbook right away: 20 recipes to print out and save.

Baked sweet potato with mushrooms

Potatoes with quark are so 80s: Now sweet potatoes are put in the oven and pimped with quark and vegetables. A real nutrient bomb!

Ingredients for 1 serving (s)
  • 1 medium sweet potato (s)
  • 1 medium shallot (s)
  • 2 tbsp low-fat quark
  • 1 tbsp chives
  • 1 pinch of salt
  • 1 pinch of pepper
  • 100 g mushroom (s)
  • 1 teaspoon rapeseed oil
  • 2 medium spring onion (s)
  • 1 teaspoon parsley
preparation
  1. Preheat the oven to 180 °.

  2. Pierce the sweet potato several times with a fork and bake in the oven for around 50 minutes until it feels soft when pierced (fork).

  3. In the meantime, finely dice the shallot and mix with the quark. Add the chives, season with salt and pepper.

  4. Quarter small mushrooms, cut spring onions into rings. Heat the oil in a pan and fry the mushrooms and spring onions in it. Season with salt and pepper, mix in the parsley.

  5. Cut the sweet potatoes lengthways (do not cut them!), Brush with the quark and top with the mushrooms.

  • Calories (kcal): 494
  • Fat: 11g
  • Protein: 19g
  • Carbohydrates: 78g
Avocado Halloumi Wrap

This veggie wrap is a real treat for the palate and the eyes: it combines grilled halloumi with spicy BBQ sauce, wrapped in warm wheat flatbreads with a vitamin-rich salad made from carrots and beetroot. Delicious!

Ingredients for 4 serving (s)
  • 2 tbsp mayonnaise
  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 medium beetroot
  • 1 medium carrot (s)
  • 1 medium avocado (s)
  • 250 g halloumi
  • 1 tbsp olive oil
  • 4 tbsp barbecue sauce
  • 4 medium tortilla (s)
preparation
  1. Mix the dressing of mayonnaise, olive oil, vinegar, salt and pepper.

  2. Peel and roughly grate the carrot and beetroot, then mix with the dressing and set aside for the time being.

  3. Halve the avocado, remove the stone and cut into the meat in the shell into approx. 1 cm cubes. Remove the cubes from the shell with a tablespoon and also set aside.

  4. Cut the halloumi into slices approx. 1 to 2 cm thick and fry on both sides with olive oil in the grill pan over medium heat for approx. 1 to 2 minutes.

  5. In the meantime, heat the tortillas briefly on both sides in a medium-sized hot pan.

  6. Now brush the tortillas with the BBQ sauce to taste, spread the salad on top and top with halloumi and avocado. If you like, you can wrap the wraps in baking paper or aluminum foil for more stability. Mix the leftover avocado cubes and lettuce and serve as a side dish.

  • Calories (kcal): 567
  • Fat: 41g
  • Protein: 18g
  • Carbohydrates: 29g
Creamy leek soup

Quickly made and super easy to prepare: A delicious leek soup with little fat and few calories. We like it!

Ingredients for 1 serving (s)
  • 1 leek
  • 1 medium potato (s)
  • 200 ml vegetable stock
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 tbsp heavy cream
  • 1 teaspoon parsley
  • 1 medium-sized pretzel stick
preparation
  1. Clean the leek and cut into rings, dice the potatoes.

  2. Bring the leek and potato cubes with the vegetable stock to a boil in a saucepan and simmer covered over medium heat for approx. 15 minutes.

  3. Finely puree the soup with a hand blender, season with salt and pepper, stir in the cream. Top with parsley

  • Calories (kcal): 354
  • Fat: 7g
  • Protein: 13g
  • Carbohydrates: 59g
Baked eggplant with yogurt dip

Baked in the oven, eggplants are wonderfully aromatic. And best of all: The effort is minimal, because your stove does most of the work

Ingredients for 2 serving (s)
  • 1 medium eggplant
  • 2 tbsp olive oil
  • 1 clove of garlic
  • 0.5 tsp oregano
  • 1 pinch of salt
  • 0.5 medium pomegranate
  • 100 g low-fat quark
  • 100 g natural yogurt
  • 1 clove of garlic
  • 0.5 medium red onion (s)
  • 2 teaspoons of parsley
  • 1 squirt of lemon juice
  • 1 pinch of salt
  • 1 pinch of pepper
preparation
  1. Preheat the oven to 200 °.

  2. Wash the aubergine, pat dry and cut in half.

  3. Now cut into the cut surfaces with a knife in a diamond shape.

  4. Mix the oil with the pressed garlic, oregano and salt and brush the aubergine (only the cut surface) with it.

  5. Place the eggplant halves with the cut surface facing up on a baking sheet or in a baking dish. So that it "stands" well, simply cut a piece crosswise at the bottom so that there is a good standing area. Bake the eggplant in the oven for 30 minutes.

  6. Meanwhile, core the pomegranate and set the stones aside.

  7. Mix the yoghurt and quark, squeeze in the garlic, finely chop the onion, chop and fold in the parsley, add the lemon juice and season to taste with salt and pepper.

  8. Enjoy aubergine with dip and top with pomegranate seeds.

  • Calories (kcal): 245
  • Fat: 15g
  • Protein: 11g
  • Carbohydrates: 16g
Lentil and pepper salad with goat cheese

You are welcome to prepare a little more of this salad. Lentils are good sources of protein and keep you full for a long time. When pulled through, it tastes even better.

Ingredients for 2 serving (s)
  • 140 g lentils, dry product
  • 4 teaspoons of olive oil
  • 4 teaspoons of red wine vinegar
  • 150 g roasted pickled peppers
  • 0.5 tsp marjoram
  • 100 g goat cheese
  • 1 bunch of parsley
  • 1 pinch of salt
  • 1 pinch of pepper
preparation
  1. Cook the lentils in unsalted water for 20 minutes according to the instructions on the packet.

  2. Then drain, mix with oil, vinegar and marjoram and season well.

  3. Cut the bell pepper into bite-sized pieces, crumble the goat cheese. Pluck the parsley leaves from the stems and mix with the remaining ingredients. Season to taste with salt and pepper.

  • Calories (kcal): 534
  • Fat: 30g
  • Protein: 27g
  • Carbohydrates: 39g
Glass noodle salad with smoked tofu

Asian cuisine can do a lot - also vegan, as this fruity glass noodle salad with aromatic smoked tofu impressively proves. Imitate it now!

Ingredients for 1 serving (s)
  • 80 g smoked tofu
  • 1 clove of garlic
  • 1 piece (s) of ginger
  • 1 pinch of chilli flakes
  • 0.5 tbsp rapeseed oil
  • 50 g glass noodles
  • 1 medium carrot (s)
  • 2 medium spring onion (s)
  • 0.25 medium mango (s)
  • 3 sprigs of coriander
  • 1 pinch of salt
  • 1 pinch of pepper
preparation
  1. Cut the tofu into 1 cm cubes. Dice the garlic and ginger, coarsely chop the peanuts.

  2. Heat the oil in the pan, fry the tofu in it for about 3 minutes. Add garlic and ginger, season with chilli flakes, then deglaze with soy sauce. Take the pan off the stove.

  3. Prepare glass noodles according to the package instructions, then drain.

  4. In the meantime, grate the carrot, cut the spring onion into rings and the mango into fine strips, chop the coriander.

  5. Mix glass noodles with tofu and vegetables, season with salt and pepper. Sprinkle the lettuce with peanuts. The salad tastes lukewarm or cold.

  • Calories (kcal): 437
  • Fat: 15g
  • Protein: 18g
  • Carbohydrates: 57g
Eggplant Shakshuka

Would you like it to be African? This specialty creates variety between pasta, rice and potatoes and convinces with lots of tomatoes and other favorite vegetables! Just let yourself be surprised and try it out. You won't regret it, I promise!

Ingredients for 2 serving (s)
  • 1 medium eggplant
  • 2 pods of paprika
  • 0.5 medium onion (s)
  • 1 teaspoon coconut oil
  • 1 clove of garlic
  • 0.5 tsp cumin
  • 1 teaspoon chili powder
  • 1 teaspoon paprika powder
  • 1 tbsp tomato paste
  • 1 can of tomato (s)
  • 0.5 bunch of coriander
  • 0.5 bunch of parsley
  • 4 medium egg (s)
  • 150 g spinach
  • 2 tbsp tahini
preparation
  1. Cut eggplant into slices and both peppers into strips. Put everything aside for now.

  2. Dice the onion and sauté in coconut oil in a pan for a few minutes. Then squeeze the clove of garlic.

  3. Add the spices, tomato paste, aubergine and paprika to the pan and gradually cook until soft while stirring several times. Add tomatoes, chop coriander and parsley and stir in. Let everything simmer for about 10 minutes.

  4. Use a spoon to make 4 indentations in the mass and slide one egg into each. Put the lid on and let it set for about 3 minutes.

  5. After 2 minutes, sprinkle the spinach over the food, put the lid back on and let it cook for the last minute. Serve with 1 tbsp tahini each.

  • Calories (kcal): 407
  • Fat: 23g
  • Protein: 26g
  • Carbohydrates: 23g
Colorful bowl with smoked tofu and buckwheat

So beautifully colorful, so delicious and even gluten-free: the portion can be a bit bigger. The nutrient-rich buckwheat is accompanied by corn, smoked tofu, spinach and on top a few colorful pomegranate seeds. We like it!

Ingredients for 2 serving (s)
  • 80 g buckwheat
  • 1 medium-sized corn on the cob
  • 1 pinch of salt
  • 1 pinch of sugar
  • 1 medium avocado (s)
  • 250 g mushroom (s)
  • 200 g smoked tofu
  • 2 teaspoons of olive oil
  • 150 g lettuce
  • 100 g baby spinach
  • 4 tbsp pomegranate seeds
  • 4 tbsp vinaigrette e.g. from Kühne
preparation
  1. Rinse the buckwheat thoroughly and add twice the amount of cold water, then briefly bring to the boil. Reduce the heat and continue to swell until it has completely absorbed the water. Afterwards, rinse off again with warm water, as buckwheat slimes a lot.

  2. Bring water to a boil in a second saucepan. Cook the fresh corn on the cob with a pinch of salt and a little sugar for about 15 to 20 minutes. Then cut into pieces approx. 2-3 cm wide.

  3. Wash and drain the lettuce and fresh spinach.

  4. Cut the avocado into slices. If you like, you can also form a flower out of it (as in the picture), but that requires a little skill. Put everything aside.

  5. Cut the smoked tofu and mushrooms into slices. Heat the oil in a coated pan. Tofu, mushrooms and the pieces of corn on the cob are fried in it one after the other.

  6. Arrange all ingredients together in a large bowl. To do this, first drape the buckwheat in the middle. Then the other ingredients around it. Finally, pour the dressing over it, sprinkle with the pomegranate seeds and season with salt and pepper.

  • Calories (kcal): 783
  • Fat: 48g
  • Protein: 34g
  • Carbohydrates: 53g
Bean and oatmeal burger

Delicious veggie burger with less than 600 calories - we like it

Ingredients for 6 serving (s)
  • 500 g black beans
  • 150 g mushroom (s)
  • 2 cloves of garlic
  • 1 handful of baby spinach
  • 40 g of oatmeal
  • 1 medium egg (s)
  • 1 pinch of cumin
  • 1 pinch of pepper
  • 2 teaspoons of rapeseed oil
  • 6 medium burger buns
  • 1 medium tomato (s)
  • 6 tbsp Dijon mustard
preparation
  1. Drain the beans and drain well. Clean the mushrooms and peel the garlic cloves. Clean the spinach and set aside.

  2. Put half of the beans with the mushrooms, garlic cloves, oat flakes, egg, cumin and pepper in the food processor and mix to a smooth mass. Add the remaining beans and mix briefly to make a batter. Shape 6 meatballs out of this and brush with rapeseed oil.

  3. Brown lightly on each side for 3 to 4 minutes on the grill or in the pan. Roast the burger buns with the cut surface facing down for 2 minutes.

  4. Cut the tomato into slices. Place the meatballs on the rolls, spread the mustard sauce, tomato slices and spinach on top and close.

  • Calories (kcal): 564
  • Fat: 12g
  • Protein: 29g
  • Carbohydrates: 83g
Sweet potato curry with pumpkin

Pumpkin is the long-running favorite in autumn and winter kitchens. The mild butternut squash crowns this vegan curry with its subtle sweetness

Ingredients for 2 serving (s)
  • 0.5 medium onion (s)
  • 1 clove of garlic
  • 1 pod of chilli
  • 1 tbsp coconut oil
  • 1 tsp garam masala
  • 0.5 tsp turmeric
  • 0.5 tsp cumin
  • 200 g tomato (s)
  • 250 g butternut squash
  • 250 g sweet potato (s)
  • 200 ml coconut milk
  • 1 dash of water
  • 0.5 can of chickpeas, can
  • 2 sprigs of coriander
preparation
  1. Finely chop the onion and garlic, core and chop the chilli peppers.

  2. Heat the coconut oil on high in a large saucepan. Steam the onions, garlic and chilli until translucent. Add the garam masala, turmeric, cumin and curry and continue frying briefly.

  3. Add peeled tomatoes and roughly chop with a wooden spoon.

  4. Peel and core the pumpkin, peel the sweet potatoes and cut into pieces of the same size.

  5. Turn the stove down to medium heat and add the vegetables to the pan. Add coconut milk and enough water to cover everything. Simmer for 30 to 40 minutes, until the vegetables are cooked but still firm to the bite.

  6. Drain and rinse the chickpeas. Add to the curry and simmer for 10 minutes until the whole thing thickens a little. Then serve with the coriander sprigs.

  • Calories (kcal): 594
  • Fat: 31g
  • Protein: 11g
  • Carbohydrates: 60g