How To Create Satisfying & Flavorful Vegetarian Meals

Creating delicious vegetarian food is not impossible. Vegetables and herbs provide an array of flavors and there are endless spices and ingredients you can incorporate. However, we often hear from vegetarians who want to maintain their meat-free diets, but who do not know their way around a kitchen.

Whether you are experienced or not, there may be some useful tips and tricks-of-the-trade you haven't tried. Meals, regardless of ingredients, need to contain valuable amounts of nutrition, proper calorie intake and substantial sustenance. And we believe meat-free dishes can contain all of the above, as well as offer big flavor and pungent aroma. We focus on three main elements when creating our own vegetarian dishes (and of course, we top it all off with Grow.Bar microgreens).

1. Build with balance

Grow.Bar® basil microgreens, cherry, lemon & chocolate rice puffs

Grow.Bar® basil microgreens, cherry, lemon & chocolate rice puffs

When you are planning your meat-free meals you need to focus on balance. You still need vital nutrients, and you want to include a mix of proteins, fiber and vitamins. Throw in a vegetable, a fruit, a grain and some greens - voila, you've already got a great start to your ingredient list. There are endless possibilities and tons of room for creativity, so start with your favorite flavors and try to include various food groups within each meal.


2. Cook slowly

Grow.Bar® mache microgreens & stuffed cabbage

Grow.Bar® mache microgreens & stuffed cabbage

When you roast vegetables slowly, at lower temperatures, the process removes the water contained inside the crop. The elimination of water in the vegetable creates a more intense flavor, thus making it a smart cooking choice if you want a more tasty, veggie-based meal. The process also occurs when you slow-roast meats, however meats contain only about 60% (give or take) water. Vegetables have about 80-95% water, so the extra time spent cooking is well worth the flavors it provides.


3. Embrace alternative proteins

Grow.Bar® radish microgreens, sweet & sour quinoa, baked radishes & shallot vinaigrette

Grow.Bar® radish microgreens, sweet & sour quinoa, baked radishes & shallot vinaigrette

Start thinking about nuts, tofu and chewy  vegetables (like mushrooms and squash). Grains like quinoa are also a good meat alternative, and can be used to make salads that replace menu items like beef tartar or Shepard's pie. These items take more effort to chew than say soups or greens, and they are much more filling. They also provide additional proteins and additional health benefits you will need to include if you want to maintain a balanced (and healthy) diet.


What are some of your best vegetarian cooking tips or favorite recipes? Sign-up today and share! We are always seeking new inspiration and we love hearing form our readers.

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