Easy Yet Delicious Healthy Vegetarian Recipes

Vegetarian is a healthy meal that your family and every one of us should take more. You can label one day every week as vegetarian day for the whole family. It will lead you to a great healthy diet. Below are 2 simple and healthy vegetarian recipes.

Eggplants with Sesame Sauce

Serves 4

2 vegetable, 1 A� fat, A� sugar

Protein 10g

Fat 14g

Carbohydrate 35g

Total Calories 300

5 eggplants

2 Tbsp sesame seeds

1 tsp sesame oil

1 Tbsp light soya sauce

Chopped coriander and spring onions

A� cup water

Boil eggplants in a pot of hot water until skin wrinkles. Cool the boiled eggplants under some running water, drain and remove skin. Cut them into large sections and set aside. To make sauce, brown sesame seeds in the oven or pan and then pound until very fine. Blend the sesame paste with the rest of the seasoning into a smooth consistency. Mix the sauce into the eggplants and garnish with chopped coriander and spring onions. Serve hot or cold.

Malaysian Vegetable Stew (Sayur Lodeh)

Serves 4-6

3 meat, 3 vegetable, 2 fat

Protein 42g

Fat 33g

Carbohydrate 45g

Total Calories 640

20 small prawns (shelled and deveined)

2 firm bean curd (towkwa) (cut into 8 pieces)

10 shallots

5 red chillies

2 tsp turmeric powder

A� cup coconut milk

1 cup water

1 tsp salt

2 cups long beans (cut into 3cm lengths)

3 cups cabbage (cut into bite sizes)

1 bunch water convolvulus (kangkong) (cut into 3cm lengths)

2 cups beansprouts (tailed)

2 green chilies (sliced lengthwise)

In a food processor, grind shallots and chilies until very fine. Bring coconut milk and water to a boil in a pot and add pounded shallots, red chilies, turmeric and salt. Leave to simmer for 5-10 minutes and then add prawns and bean curd. Increase heat, add long beans and cabbage and let it boil for 1-2 minutes. Lastly, add kangkong, beansprouts and green chilies and bring to a boil again for another minute before turning heat off.

Indonesian Tamarind Vegetables (Sayur Assam)

Serves 4-6

4 vegetable, A� sugar

Protein 20g

Carbohydrate 65g

Total Calories 340

1 large onion

4-5 cloves garlic

2-3 red chilies

5-6 cups stock or water

2 cups string beans (cut into 5cm lengths)

1 tomato (sectioned)

2 cups cabbage (cut into bite sizes)

3 green chilies (halved lengthwise)

2 cups beansprouts (tailed)

A� cup tamarind juice

1 tsp sugar

Salt and pepper to taste

Put onion, garlic and chilies in a food processor and chop coarsely. Simmer the chopped mixture in the stock for 15-20 minutes and then add the vegetables, saving the beansprouts to be added last. Season with tamarind juice, sugar, salt and pepper. Cook the vegetables for about 5-10 minutes or until just tender. Add beansprouts, cook for another minutes. Cool well before serving.

By Laura