Many assume that a vegetarian diet is limited to pasta and salads. To the contrary, vegetarian diets are rich and varied, utilizing a wide range of grains, legumes, fruits, and vegetables. Additionally, many meat-substitute products are available in grocery stores, allowing vegetarians to enjoy many of the same dishes that non-vegetarians eat. This makes feeding a family of vegetarians surprisingly easy. Whether your family is vegetarian or you’re hosting vegetarian guests, you have a multitude of options for your next meal.
What Vegetarians Eat
Vegetarians eat all fruits, vegetables, and dairy products, including (but not limited to) milk, cheese, eggs, yogurt, and butter. They do not eat meat. By strict definition, vegetarianism excludes fish and chicken. A person who eats no meat except fish is called a “pescetarian,” while someone who eats no meat except chicken is known as a “pollotarian.” A person who limits their meat consumption to fish and chicken is referred to as a “pollo-pescetarian.” However, many people limit their meat consumption to either fish or chicken and still refer to themselves as vegetarians. If you are hosting a vegetarian family, be sure to find out if they eat either of these meats before planning your meal. Purely vegetarian dishes should not include foods made from animal parts or products, even small bits of meat or animal broths. Many vegetarians refuse to eat non-meat foods that have touched meat or have been prepared side-by-side with meat on a grill. Other restricted food products include anything made with gelatin (such as marshmallows and certain candies), Caesar salad dressing (which contains anchovies), and foods prepared in lard or animal fats.
Inviting Vegetarians to Dinner
Many vegetarians who avoid all meat are content to dine alongside meat dishes, provided they are not required to eat those dishes themselves. As long as the meat dishes are separate from the vegetarian options and have been prepared in separate containers, most vegetarians will be happy with their designated entrees. However, sharing a meal involves more than just segregating foods; many vegetarian dishes are hearty, healthy, and delicious for both vegetarians and non-vegetarians alike. If you’re inviting a vegetarian family to dinner, consider creating a fully vegetarian meal that everyone will love.
When preparing your vegetarian meal, be especially careful during the planning stages. Replace animal broths with vegetable broths, and read the ingredients on the back of boxes and cans. Avoid anything that contains gelatin, particularly in desserts. Remember that many canned soups— even those labeled “vegetable soup”—may be made with animal broths. Additionally, bacon bits should not contain real bacon.
Vegetarian Meal Ideas
For those who frequently cook vegetarian meals for their family or host vegetarian visitors, it’s helpful to have a list of meal ideas ready. Options include pizza, tacos, stir fry, grilled sandwiches, lasagna, and chowder—all of which can easily be made vegetarian. These dishes are kid-friendly, popular, and can be enjoyed by both vegetarians and non-vegetarians.
Vegetarian pizzas can be topped with a variety of vegetables, such as onions, mushrooms, peppers, olives, tomatoes, and basil. Ethnic-inspired pizzas, such as Greek or Mexican, allow for creative topping combinations.
Tacos are simple to make vegetarian by substituting beans for meat. Black beans or refried beans make a tasty and authentic Mexican alternative. Other fillings that pair well with beans include lettuce, cheese, diced tomatoes, and onions. Many other Mexican dishes can easily be made vegetarian using the same approach. Beans are a protein-rich substitute that works well in quesadillas, burritos, enchiladas, and more.
For an Asian stir-fry, sauté squash, bok choy, tofu, garlic, crushed peanuts, and mushrooms in soy sauce and serve over rice. This is an easy and quick meal that tastes great.
Grilled cheese sandwiches are beloved by kids and provide a fast, easy option for adults. This classic dish can be elevated by adding slices of tomato, spinach, mushrooms, and other vegetables. Pair it with warm tomato soup or hearty vegetarian chowder for a comforting meal that appeals to all ages.
For special occasions like holidays or birthdays, a hearty vegetarian lasagna is a great choice. Like meat-based lasagnas, vegetarian versions are made with noodles, sauce, and cheese. Ground beef substitutes, available at many supermarkets, can replace real ground beef. For a more complex flavor, consider using spinach, eggplant, mushrooms, or onions instead of meat.
These ideas barely scratch the surface of the vast array of vegetarian dishes available. There are hundreds, if not thousands, of recipes that vegetarians enjoy making daily. To find new recipes, vegetarian cookbooks are widely available in bookstores, and numerous online sources offer vegetarian recipes. Many food bloggers share their recipes and photos, complete with commentary.
The Well-Rounded Vegetarian Diet
Like everyone else, vegetarians must ensure they consume enough protein and a variety of vitamins and minerals to stay healthy. Many modern processed foods are fortified with additives, making this easier. Vegetarians should focus on protein-rich foods such as whole grains, tofu, meat substitutes, beans, and nuts.
Creating a vegetarian menu for occasional visitors is relatively easy, but feeding a family of vegetarians on a regular basis can be more challenging. In a society where most people eat meat at every meal, coming up with new and interesting recipes is key.
If you’re planning a regular diet for your vegetarian family, build your list of favorite recipes by trying new foods. Aim to cook one new recipe each week, and keep notes as you adjust recipes to suit your tastes.