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how can i have a balanced vegeteraian diet

Posted by rabecca banda

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Learn about vegetarian protein so you can successfully have a lifetime of balanced vegetarian diet. 

Traditional Indian  (Hindu) diet has abundance of vegetarian protein and plenty of great recipes on the internet for Hindu vegetarian food.  Shopping at a local India store you can find 20 types of lentils/beans for making many kinds of vegetarian protein soups.    One trick is to soak the big size beans overnight, then drain that water (this releases the gas out of the big beans) and add fresh water to cook them.   The tiny lentils don't give off the gas that bigger beans do and don't need to be soaked overnight.  

Soup for 2 people:  use 1/2 cup any beans (pre-soaked) or lentils to about 3 cups of water.  Add 1 tsp. salt, 1/4 t. tumeric.   Bring to a boil.  While it's boiling, heat a few Tablespoons of olive oil in a pan, stir in some finely chopped onion (about 1/4 cup) and a few chopped cloves of garlic (1 or 2).   You can also add chopped tomato, carrot, potato, or leek, rutabega, etc., to make many variety of soups.  This makes a flavorful American-style vegetarian high-protein soup.  To make it have an Indian style tast, follow an Indian recipe for "dal" and use the required Indian spices.

 Another great veg protein is tempeh (soy) and seitan (protein from wheat).  Buy them at Whole Foods near the dairy section.   Tempeh is easy to fix:  just cut the block of tempeh horizontally into 1/4 " x 3" strips.   In a frying pain,  put few Tbsp. of olive oil in the bottom of the pain, add tempeh, and saute a little, drizzle soy sauce / tamari / or Bragg's liquid aminos all over the tempeh to flavor it.  Now cover it with lid, and saute it on both sides until golden brown.  This takes about 10 min. total time.   Serve with steamed brown rice and some steamed vegetables.    Very yummy and nourishing and fast to prepare.

 Seitan is protein from wheat, and can be cut into little pieces and added to spaghetti sauce.  Just make your spaghetti sauce (or heat it up) and stir in the chopped seitan and cook it for a few minutes.    You can also saute the seitan in olive oil and flavor with tamari (same as above tempeh recipe).   A good quick vegetarian meal is: whole grain pasta, spaghetti sauce with the seitan (protein) added, and a green salad.   Quick Salad dressing:  1/2 c. olive oil, juice of 1 lemon or lime, 2 Tblsp. ground up sesame seeds (ground in a coffee grinder until smooth),  salt to taste, add water if needed to get correct consistency.



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