Rice with curry chickpeas, vegetables and Arabic flat bread with herbs. INQUIRER.net stock photo

Sunday, Oct. 1 marks World Vegetarian Day, encouraging people around the world to go veggie for the day, or possibly for life.

With the health benefits of a plant-based diet becoming more apparent, many of us are already reducing our meat consumption in favor of vegetarian alternatives. Here we round up some of the most nutrient-dense options to include in a healthy vegetarian diet.

Start with soy

Soy-based products such as tofu and tempeh not only provide the protein that can be lacking in a vegetarian diet, with around 8 grams of protein per 100 grams of tofu and around 19 grams in tempeh; but with their firmer texture and a variety of cooking methods, they are an easy way to substitute meat in meals, especially if you’re just beginning to make the change. They can also make it easier to find veggie options when eating out, and are especially popular in Asian cooking.

Eat plenty of… vegetables

It may sound obvious, but being vegetarian doesn’t mean you automatically eat enough veggies. Vegetables are an essential part of a healthy diet for everyone, and with dark leafy green vegetables such as spinach, broccoli, kale and Brussels sprouts containing a large amount of vitamins and minerals that vegetarians can lack, they are a particularly important part of a meat-free diet.

They are also low in calories, full of fiber and may help protect you from heart disease, diabetes and perhaps even cancer.

Pulses for protein

Including chickpeas, kidney and fava beans, lentils and dried, split or black eyed-peas, there are a variety of pulses to enjoy, and all with multiple health benefits.

Made up of about 20 to 25 percent of protein by weight, pulses are an excellent source of plant-based protein to satisfy your meat-free needs. They are also great sources of fiber and high in amino acids and important minerals such as iron, magnesium, potassium, phosphorus, zinc and essential B-vitamins including thiamine, riboflavin, niacin, B6 and folate, often gained from meat.

Simply add seeds

Seeds are also a great source of protein, as well as many other vitamin, minerals and nutrients, and are so easy to incorporate into your everyday veggie diet. Sunflower, sesame, pumpkin, hemp and flax all can easily be added to smoothies, soups and salads to help you meet your protein needs and add a boost of vitamins.

You can also try sprouting your seeds, which can then be eaten whole, to increase the levels of digestive enzymes and the nutritional content. Try sprouting mung, alfalfa, broccoli and fenugreek which can then be added to salads to supercharge health.

Go for grains

Quinoa has been popular with vegetarians for a while, thanks to its high protein content. However, there are many other nutrient-dense grains to try such as millet, teff, amaranth and kamut. These ancient grains are also high in fiber and full of vitamins and minerals, and extremely versatile in the kitchen. They can be used instead of meat in salads for a protein hit at lunch or dinner, or make a healthy and nutritious porridge for breakfast. JB