Every hostess is periodically faced with the problem of what to cook for a family dinner or for the arrival of guests. Salads occupy an important place among other dishes. And if earlier among the popular options was Olivier cooked, for example, with boiled sausage, today more and more people prefer proper nutrition. And many refuse to eat animal food altogether. Modern trends are reflected in an increasing number of vegetarian salad recipes that can decorate any table and delight even the picky gourmet with the taste properties.
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Vegetarians: who are they and what do they eat?
Before moving on to salads, you need to figure out who vegetarians are and what foods they consume.
Many people think this is prejudice, but in fact, vegetarians are people who invest more in the process of eating. Some of them preach a certain ideology, while others consider vegetarianism to be a good diet. Opinions vary as to the motivation for people to give up meat, as well as the interpretation of the concept of "vegetarianism". One of them reads as follows:
"Vegetarianism - eating plant and animal food with the rejection of meat." Some options for this "diet" exclude the use of dairy products, but include eggs in the diet.
Many chefs refer to vegetarians as people of "a different culinary religion." And there are really many varieties of such teaching:
- Lacto-vegetarians consume foods containing lactose (dairy), but refuse meat, fish and eggs;
- Ovo vegetarians - do not eat milk and meat, but eat eggs and honey;
- Veganism is the strictest form of vegetarianism and excludes the consumption of animal products (including milk and eggs). Is not synonymous with "vegetarianism".
Doctors say that such a diet should be balanced, because this is the only way with its help the body will receive benefits, not harm.
Advantages:
- plant food;
- getting a large amount of vegetable protein and fiber;
- refusal to kill animals.
Disadvantages:
- violation of intestinal microflora;
- protein deficiency;
- hormonal disruptions, etc.
How to replace meat?
What do the adherents of vegetarianism prefer to eat and how do they get the trace elements contained in meat? The answer is simple: from vegetable protein. And here is a list of good alternatives to meat products:
A useful alternative
- Soy is at the top of the list of favorite foods for many vegetarians who are just starting out on this difficult path to changing eating behavior. It is full of vitamins, minerals and fiber to help fight many diseases. If it tastes odd at first, try the best soy products: tofu and natto.
- Hemp seeds and quinoa. While they may seem like a supplement to your main meal, they are ideal protein foods. 180 g of quinoa contains 9 g of vegetable protein.According to doctors, these seeds should be on the plate of everyone who is looking for a substitute for meat.
- Whole grains. An excellent source of protein, fiber and gluten, vitamins, minerals and antioxidants. Ideally, combine them with fresh vegetables or nuts for better absorption. So, you can get a real "bomb" of vitamins.
- Mushrooms are a great source of protein. Low-calorie and perfect for weight loss diet. Their only drawback is that they are difficult to digest, so you shouldn't consume them daily.
- Cereals are rich in proteins and can completely replace meat. By the way, buckwheat has the maximum protein value among cereals (12%). In addition, they can be used by both children and pregnant women.
Questionable alternative
Very often, only by switching to vegetarianism, people begin to consume foods that only seem useful at first glance. Nutritionists have identified 5 foods that are the worst replacement for animal protein:
- Vegetarian burgers and nuggets without meat. They are semi-finished products that almost every vegetarian has in the freezer. However, their composition is highly questionable: despite the soy meat, they are full of salt. For example, some companies' products contain up to 400 g of sodium per cutlet.
- A protein powder of choice for many athletes. The measure is very important here: despite the fact that it is a good accelerator of muscle work, protein in this form cannot replace a complete protein. Better - products with natural ingredients.
- Fried salted nuts. Contains healthy fats that are covered in a large layer of salt. Do not bring any benefit to either the body or the figure. They contain a lot of carbohydrates. It is better to choose options that have not been heat treated.
- Tofu meat. Despite its apparent usefulness, many of the manufacturers add huge amounts of salt to it.
- Cheese. A very satisfying and tasty product that in some situations replaces meat. However, its key drawback is its high calorie content.
How to transition to vegetarianism at different ages?
Many vegetarian parents want to introduce their children to this diet. In addition to the benefits, such a transition can have certain consequences. The children's body has characteristics that are different from those of adults, and it is especially difficult to tolerate a lack of nutritional enzymes. Plant food is not a natural requirement of the body, a child on a vegetarian diet will constantly feel hungry. Doctors also note that vegetarian children are underweight, deteriorating health, decreased activity and poor resistance to various diseases. Therefore, it is worth allowing the child, already as an adult, to independently choose his type of food.
Should you give up your beliefs about vegetarianism and start eating meat during pregnancy? According to doctors, women especially need protein during pregnancy, which is contained in animal products. The main thing is to forget about your principles and listen to your body.
If an adult is determined to become a vegetarian, then it is necessary to make a smooth transition from the usual diet to a new one. So the possibility of harming the body will be minimized. A month after such a diet, you should pay attention to your own health: if it is positive, then you can continue to eat plant foods. However, if you are concerned about any ailments, it is better to immediately consult a doctor. This type of food may not suit you.
How to choose vegetarian foods that perfectly complement salads?
It just seems that the list of plant foods from which you can make a hearty and festive dinner is meager. In fact, everything is different! Here are the top most popular ingredients used by plant lovers to create real culinary masterpieces:
- Korean carrots. Serves as an addition to many salads, and as an independent snack.A special marinade with spices gives the carrots an unusual taste, which makes you want to add another spoonful of this product. If you don’t trust store options, you can cook Korean carrots yourself using seasoning. Disadvantage - contraindicated for allergy sufferers.
- Canned peas are a good ingredient in vegetarian salads. Its shelf life is quite high, so you can not be afraid to store it outside the refrigerator. On store shelves, you should give preference to a product made according to GOST. Take the can in your hand and shake it: if the sound is muffled and gurgling, then the manufacturer did not spare the raw material. In addition, you should be guided by the price: you should not take a too cheap product.
- Soy mayonnaise is a good dressing for many vegetarian goodies. It is worth abandoning store options and preparing it at home from natural ingredients: you need half a glass of soy milk, the juice of half a lemon, a teaspoon of apple cider vinegar and half a glass of vegetable oil. All this must be whipped in a blender, adding a little vegetable oil in a thin stream in the process. Then beat for another 5-8 minutes to thicken completely. Season with salt and pepper. Homemade vegetarian mayonnaise is ready!
List of the best vegetarian salads
We bring to your attention incredibly tasty and hearty salads suitable for vegetarians:
Vegetarian Olivier
There are many variations of salad, without which not a single feast is complete, among them there is a recipe suitable for vegetarians. And, I must say, he will delight even notorious meat eaters:
| Ingredients | amount |
|---|---|
| Potatoes | 3 pieces |
| Lightly salted cucumber | 1 piece |
| Fresh cucumber | 1 piece |
| Carrot | 2 pieces |
| Green pea | 200 g |
| Cherry tomatoes | 7 pieces |
| Lean mayonnaise | taste |
| Rennet-free cream cheese | 200 g |
| Grainy mustard | 50 g |
| Balsamic vinegar | taste |
| Green onions | 2 twigs |
- Put potatoes and carrots to boil (you can do this in one pan). After boiling, add salt. Get the carrots in 15 minutes, and the potatoes in 20 minutes after boiling.
- Cut lightly salted and fresh cucumbers into cubes. The absence of pickles will make Olivier tender.
- Dice the peeled potatoes and carrots as well.
- To make caramel - pour balm, vinegar into a saucepan and add sugar in a 1: 1 ratio. Put on fire. After the composition boils, you get a sweet and sour caramel.
- Making the sauce. We take lean mayonnaise, add melted cream cheese, granular mustard to it and mix in one mass.
- We mix the salad. Add green peas, sauce to the chopped ingredients, mix the salad from bottom to top so as not to damage the cucumbers, potatoes and carrots.
- We make out the submission. Place 2 serving rings on a large white plate, in which we place the salad. With caramel cream with balsamic vinegar, decorate the plate with inscriptions or drops (in our case, the inscription "FOOD"). Cut the base of the cherry tomatoes and place them around the perimeter of the plate. Remove serving rings and garnish with thin green onion strips. Enjoy your meal!
Variegated Florentine salad
A stunning warm salad that adds flavor to any meal!
| Ingredients | amount |
|---|---|
| Pepper of three colors | 1 piece |
| Hard cheese | 200 g |
| Pasta | 150 g |
| Fresh cucumber | 1 piece |
| Lean mayonnaise | Taste |
| Red onion | 1 head |
| Pine nuts | 100 g |
| Cherry tomatoes | 5 items |
| Greenery | 1 bundle |
- Put the pasta to cook. It is advisable to take beautiful variegated products. They will add color and brightness to the salad.
- Chop the bell peppers. Remove the seeds and cut the pulp into triangles.
- Chop cucumber, tomatoes and onions. Chop half of the cucumber into corners, cut a small part of the onion in the same version. Cut the cherry into halves.
- Toast the pine nuts for the sauce. Put the nuts in a preheated pan without using oil. Wait until their casks are browned to a characteristic shine.
- Create sauce.Put nuts, olive oil, hard cheese and some parsley in a blender. Grind the mass.
- Collect the salad. Put peppers, onions, tomatoes, cucumbers on the pasta, add lean mayonnaise and sauce. To stir thoroughly.
- Take a large platter and lay out the salad. Add sauce on the sides and sprinkle with hard cheese. Enjoy your meal!
Iranian salad
This dish can hardly be called a traditional salad due to the peculiarity of its presentation.
| Ingredients | amount |
|---|---|
| Chees Feta | 200 g |
| Tomatoes | 4 pieces |
| Mint | a few twigs |
| Lemon | 1 piece |
| Sun-dried tomatoes | 200 g |
| Olive oil | taste |
| Armenian lavash | depending on portions |
| Honey | 1 tbsp. the spoon |
- Correctly open Feta. Cut off the triangles on the sides of the pack, cut off the lid. Next, you need to turn the box open side down and the cheese will "fall out" from the package.
- Cut the sun-dried tomatoes and tomatoes into strips. It is not difficult to make them sun-dried with your own hands: put the tomatoes in the oven for the whole night at a temperature of 150-160 degrees. Remove the stalk from the tomato; as a result, the tomato halves are obtained. Remove seeds.
- Chop the mint finely. For more flavor, fresh mint is recommended. The chefs say that this dish is seasonal.
- Make the sauce. Mix honey with olive oil, add mint to the resulting mass.
- Squeeze the lemon into the sauce. Use a special strainer or your own fingers, because this is how the bones will not get into the salad. Stir the sauce.
- Spread feta on pita bread and put chopped tomatoes. Cut off a piece of feta cheese and spread it over the pita bread. Put the sun-dried tomatoes in an even layer so that they come across in every piece. Next - tomato straws. Do not salt or pepper, as the combination of feta and sun-dried tomatoes will add flavor to the dish. Then roll the pita bread tightly, getting rid of the air inside.
- Cut and serve the finished dish. To do this, you should choose a plate of dark colors to set off the snow-white-looking pita bread. Cut the pita bread into quarters and obliquely. Drizzle with the magical green sauce. Decorate with a sprig of mint. Brush again with mayonnaise and refrigerate for a couple of hours. Enjoy your meal!
Potato salad with chanterelles
A complete vegetarian dish on the kitchen or holiday table. Just lick your fingers!
| Ingredients | amount |
|---|---|
| Chanterelles | 300 g |
| Green bean | 200 g |
| Potatoes | 3 pieces |
| Lemon | 1 piece |
| Mustard | 50 g |
| Sugar | taste |
| Olive oil | taste |
| Green onions and dill | 2 small bundles |
- Put jacket potatoes on the fire. Cut the clean vegetable into even slices, while leaving the skin. She will "hold" the potatoes and will not allow them to boil. I also advise the cook to put the potatoes in boiling water right away - so it will not soften. Season with plenty of salt and drizzle with lemon juice.
- Chop the chanterelles and fry in olive oil. You need to cut them coarsely enough - in half or into 3 parts. Try to keep the shape of the mushroom - it will be more beautiful this way. Season with salt a few minutes until tender.
- Scald the green beans - put in a sieve and pour over with boiling water. Cut off the white tip of the onion and chop the remaining portion, mixing with the scalded beans.
- Prepare the dressing. Chop the dill finely, half for dressing, half for potatoes. Mix with mustard diluted with butter and sugar.
- Put the boiled potatoes in a pan, fry in oil and add 2 half of the dill. As if "roll" potatoes in dill.
- Mix the ingredients: chanterelles, beans and onions, potatoes. Stir and add dressing.
- Start serving. Place a folded piece of napkin on a plate. Walk the tip with paprika. Raise the napkin. So, you can get a straight line of paprika, ideally complementing the salad. Put the resulting mass in a slide, garnish with strips of green onions. Enjoy your meal!
"Mimosa"
Another bright salad for the festive table. Incredibly satisfying and delicious. They can safely replace dinner on a regular day.
| Ingredients | amount |
|---|---|
| Bell pepper | 1 piece |
| Potatoes | 2 pieces |
| Cheese without rennet | 100 g |
| Carrot | 1 piece |
| Red onion | 2 pieces |
| Pickle | 1 piece |
| Greenery | 1 small bundle |
| Soy mayonnaise | Taste |
- Peel the potatoes and cook in salted water.
- Chop greens and half onion.
- Grate the carrots on a fine grater. Usually boiled carrots are put in this salad, but raw carrots can also be used.
- Cut the potatoes into small cubes.
- Start collecting "Mimosa" on a plate. Boil potatoes and cool, grate on a coarse grater. Place immediately on a plate. If possible, you need to rub with your hand so as not to tamp the potatoes - it will turn out more reliably. Coat the layers with soy mayonnaise.
- Next comes the carrot. Lubricate with mayonnaise. Grate the cheese with your hand (so that it hits evenly) and fresh and pickled cucumbers. Stir and lay out in another layer.
- Decorate with a layer of mayonnaise. Sprinkle with onions and top with yellow pepper. Enjoy your meal!
Vietnamese salad
Another vegetarian salad that will definitely appeal to exotic lovers!
| Ingredients | amount |
|---|---|
| Baby corn | 200 g |
| Basmati rice | 250 g |
| Fennel | 1 piece |
| Hot pepper | 1 piece |
| Ginger | 1 piece |
| 2 types of sweet peppers (green and red) | 1 each |
| Sesame | 50 g |
| Pineapple juice | 200 ml |
- Put the rice to cook in boiling water. 1 part rice and 2 parts water - no more. This will make it crumbly.
- Peel vegetables and cut into small cubes. Cut half of the fennel into small cubes. Fresh ginger root is very hot and should be cut into slices. Cut hot peppers lengthwise, remove seeds and put in a dish either whole, or cut into straws and mix into a salad. Leave part for decoration.
- Prepare the salad dressing. Boil pineapple juice, add some of the fennel, ginger, hot pepper and sugar to it. Do not wait until the vegetables are cooked - wait for a boil and tighten with starch and cold water to a jelly state. Add starch in portions so as not to overtighten the sauce. To achieve the consistency of jelly, remove from the stove so that the sauce does not boil.
- Chop the onion into the feathers and the bell peppers into cubes. Remove the stalk of the pepper. Cut the pepper into cubes.
- Chop baby corn and sauté the sesame seeds. To do this, you need to heat the pan and wait until the sesame seeds change color. Cut baby corn obliquely into small segments.
- Mix all the ingredients: add onion and feathers to rice, fennel, sesame seeds, baby corn, hot and hot peppers and green peas.
- Checkout the submission. Place the salad through a serving ring, tamping slightly. Decorate with sesame seeds and drizzle with sauce around. Top with green onions. Remove the serving ring. Enjoy your meal!
Conclusion
The vegetarian menu isn't just about raw vegetables and fruits. It is very easy to diversify your holiday table or daily menu! The main thing is desire, the right products and a good mood!
