4 Grains All Vegetarians Need to Have In The Kitchen & Eat For Dinner No less than 5 Times A Week

Foods & DrinksCooking Tips & Recipes

  • Author Ebony Johnson
  • Published July 8, 2011
  • Word count 547

Contrary to popular belief, vegetarians are not just restricted to eating fruits and vegetables. In reality, vegetarians need to make sure they integrate a diverse range of foods that include beans, dairy (if you are a lacto-ovo vegetarian) pasta, meat alternatives, and of course, the beloved grains.

To be the healthiest and strongest vegetarian that you can be, you want to be certain that you are eating a minimum of four servings of whole grains, breads, pasta, & cereal every day to support the healthy functioning of your brain and provide your body with unstoppable levels of strength. Refer to a vegetarian food pyramid to get suggested serving amounts of the meat-free foods you need to fuel your system and bodily functions.


Quinoa is a complete protein that is high in amino acids. It contains all 8 of the vital amino acids needed by the body. It is high in iron, magnesium, phosphorus and fiber. It has the extra benefit that it is also gluten free, making it available to a wide selection of vegans and vegetarians that may be opting to live a gluten-free lifestyle as well. Try Quinoa as a “hot” cereal or add it to your salad. It only takes about 15 minutes to cook (a significantly shorter cooking time than rice) and it is extremely simple to create tasty recipes with.

When cooked, Quinoa becomes fluffy in appearance and nutty in taste. When it is cooked, it is four times its dry size. Quinoa should be thoroughly rinsed before cooking. When cooking Quiona, you double the amount of water to the amount of quinoa you are going to use. You then boil the quinoa, cover and simmer for 15 minutes. It should be al dente to the bite. It can be used instead of couscous or rice in vegetarian cooking.

Brown Rice

Brown rice is rice that has been partly milled. It can be chewier than white rice and will have a nutty flavor. It is an excellent alternative to pasta or white rice for Vegetarian, Italian or Indian dishes. Brown rice is not a complete protein but chickpeas and vegetables can be added to brown rice to create a complete protein meal.


Couscous is a grain based product, ideal for healthy vegetarian and vegan recipes. It is very low in saturated fats which is essential for healthy eating. It has high levels of selenium. Couscous is fine granules of semolina flour. When cooked it should be light and fluffy. It’s an easy alternative to rice or pasta. It could be used as a porridge or oatmeal substitute as a hot cereal for breakfast.


Barley is appropriate for vegans or vegetarians as it is a healthy grain based product. It is high in fiber and very filling. It is chewy in texture and similar to quinoa and brown rice in flavor. It is not just for soup, it can be used as a substitute for rice or quinoa.

Meat-Free cooking is definitely an fantastic way to lead a healthy life-style. A meatless or vegan diet that consists of a good mix of vegetables and grains is high in fiber and other nutritional elements. A healthy, well-rounded, vegetarian diet helps your body fight and win against illnesses such as diabetes, colon cancer and high cholesterol.

Struggling with your vegetarian or vegan diet? Help is on the way an in the form of your very own vegetarian food plan. Visit www.vegetarianfoodplan.com today to grab your meal plan and get free video recipes and a free vegetarian cookbook.

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