The Vegetarian Staples

So, where to start? Having a good stock of good foods in your pantry to begin with makes preparing vegetarian meals that much easier. Make sure you buy a variety of nutrient-dense foods-not too difficult once you get the hang of it! Here are some tips and ideas to get you started.

Photo credit: LaKeisha Eason, Loma Linda University

·       Pasta: Pasta is a notoriously quick-and-easy, last-minute meal. However, typically the pasta we usually buy is low in both protein and fibre, which is why I’d strongly recommend giving pulse pasta a try; a delicious yet balanced alternative to the pasta you’re used to, and made purely of chickpeas, borlotti beans, peas and lentils.

·       Legumes/Pulses: Speaking of, high in fibre, protein, complex carbs and a low GI to boot, legumes are pretty much a must in a vegetarian pantry. Chickpeas and lentils are the obvious choices, though black, adzuki and haricot beans are also great to have as standbys.

·       Nuts/Seeds: They’re rich in nutrients, versatile and economical. I tend to use them as toppings on smoothies and in salads. And if you’re a baker, linseed or flaxseed meal also works brilliantly as an egg replacer when mixed with water.

·       Herbs/Spices: Dried or fresh, herbs and spices can do wonders for your palate, so it’s important to know the basics if you’ll be using them. Paprika, rosemary, basil, oregano, pepper and cinnamon are all used regularly, so get to know the flavours that work with them best first.

·       Fruit & Veg: ESSENTIAL. Variety is key! Some popular favourites: bananas, berries, kumara (sweet potato), avocado, tomatoes, spinach, potato, cauliflower, carrots, eggplant.

·       Extras/Optional: Not necessarily essential, though nonetheless popular with vegetarians and vegans. Yeast extract (important source of B12), wakame seaweed, tofu, milk/fortified soy milk, eggs, maple/agave syrup (sugar substitute), miso paste, soy beans/edamame.

-Charlotte

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