Vegetarian Recipes for the Heart

These healthy diet vegetarian recipes for the heart are full of goodness and guarantee positive health benefits.  Here, you will find healthy food recipes that will perk up those taste buds!  They are mouth watering, smacking that is truly gratifying.  

Easy Oriental Low-fat Salad 

Preparation time: 00:20            Cooking time: 00:35

This salad is an excellent source of B vitamins and fiber!  Protect the heart with this healthy diet salad!  It combines raw vegetables with boiled brown rice and is a nutritious low fat, high energy protein salad.  

Oriental low-fat salad - just one of these tasty vegetarian recipes is an easy healthy diet dish.  It may benefit those who want a diet to prevent heart disease and protect this vital organ.

Ingredients (2 servings of healthy diet vegetarian treat)

1/3 cup brown rice

3/4 cup sprouts

2.5 oz. mushrooms

1 and 1/2 cup chopped romaine lettuce

1 small red onion (or 1/2 of a large one)

1 clove garlic

2 Tbsp chopped parsley

1 tsp chopped mint

1 tbsp lemon juice

2 tbsp olive oil

Preparation For This Healthy Diet Vegetarian Recipe

Wash and drain rice

Soak rice in hot water for 45 minutes

Boil rice for about 30 minutes.  Drain and cool

Wash mushrooms and chop into thin slices

Parboil mushrooms (or just pour boiling water over mushrooms and cover for a while)

Wash and chop lettuce

Wash and chop onion

Peel, crush, and chop garlic

Mix all ingredients in a salad bowl (mix lemon juice and olive oil separately to toss on top)

Nutritional Value per Serving for This Healthy Diet Vegetarian Recipe

          Energy: 120 kcal

          Protein: 4. 30 g

          Carbohydrates: 21.7 g

          Fiber: 2.60 g

         Total fat: 0.95 g

         Saturated fat: 0.82 g

         Cholesterol: 0

         Sodium: 10.5mg

         % Daily Value is based on a 2,000 calorie diet

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Easy Healthy Diet Bow Pasta Salad 

Preparation time: 00:15            Cooking time: 00:40

Indulging in healthy vegetarian recipes may have restorative effects on the heart!  This salad is low in fat, sodium and has no cholesterol.  The vitalizing power of green beans, the antioxidants of peas and the healthful effects of avocados are heart protecting.

This is a healthy food recipe .... a nutritious dish which may help to prevent anemia.  It may also benefit the nervous system.  Easy Bow Pasta Salad provides an excellent dose of B vitamins, iron and folate from the avocados and peas.  Give those red blood cells a boost with iron and folate. 

Ingredients (2 servings of healthy diet vegetarian delight)

4 oz bow pasta

1 cup green string beans

3/4 cup green peas

1 medium avocado

2 tbsp lemon vinaigrette

Pinch of salt

Preparation For This Healthy Diet Vegetarian Delight

Remove the stems from the string beans (do not cut off the tips)

Wash green beans

Steam in a small amount of water with dash of salt until tender (do not overcook)

Drain broth and set aside to boil pasta

Steam green peas in a small amount of water with dash of salt until tender (do not overcook)

Drain broth and set aside to boil the pasta 

Boil bow pasta in the broth (for a firm bite)

Peel and slice avocado

Combine pasta, avocado, green beans and peas in a bowl 

Dress with lemon vinaigrette

Serve cold

Nutritional Value per Serving for This healthy Diet Vegetarian Recipe

Energy: 300 kcal

Protein: 10.5 g

Carbohydrates: 42.3 g

Fiber: 7.15 g Total fat: 6.75 g

Saturated fat: 1.05 g

Cholesterol: 0

Sodium: 10.5 mg

% Daily Value based on a 2,000 calories diet

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Pine Walnut Rice (easy healthy diet delight)

Preparation time: 00:20            Cooking time: 00:40

Would you like a stronger immune system?  How about cancer prevention?  This is one of the healthy food recipes - a nutritious high protein rice dish that is rich in carbohydrates, B vitamins, and minerals.  Brown rice, walnuts and garlic have protecting properties for the heart and arteries, the immune system and may fight against cancer.  This vegetarian recipe will have your taste buds craving for more, but remember ...... don't over-indulge.

Ingredients (2 servings of another healthy diet vegetarian delight

3/4 cup brown rice

1/3 cup chopped walnuts

1 oz shelled pine nuts

1 clove garlic

1 and 1/2 cup low sodium or unsalted vegetable broth

1 tbsp olive oil

Pinch of salt

Preparation For This Healthy Diet Vegetarian Delight

Wash rice and soak in hot water for 45 minutes

Boil rice for about 30 minutes

Peel, crush and chop garlic

Put oil in frying pan and saute garlic

Bring vegetable broth to a boil

Add walnuts, pine nuts, and rice to vegetable broth

Add salt and simmer for 25 - 30 minutes

Serve hot

Nutritional Value per Serving for This Healthy Diet Vegetarian Recipe

Energy: 430 kcal

Protein: 9.2 g

Carbohydrates: 55.2 g

Fiber: 4.50 g

Total fat: 17.3 g

Saturated fat: 2.25 g

Cholesterol: 0

Sodium: 13.5 mg

% Daily Value is based on a 2,000 calorie diet

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Potato Green Peas Melody (healthy diet indulgence)  

Preparation time: 00:15            Cooking time: 00:40

Here is an easy healthy diet dish ...... one of the vegetarian recipes that is a high quality protein dish for those who wish to protect the heart and arteries.  Potatoes, peas and garlic contain substances that have a protective action on the arteries.  Potatoes are also easy to digest and are excellent for the stomach and the intestine.  

(See articles on fiber foods for the intestine, and healthy food choices for the stomach).

Ingredients (2 servings of healthy diet vegetarian indulgence)

7 oz potatoes

1 and 1/4 cups green peas

1 red onion

1 clove garlic

2 cups low sodium or unsalted vegetable broth

1 tbsp chopped parsley

3 tbsp olive oil

Pinch of salt

Preparation For This Healthy Diet Vegetarian Indulgence

Wash and peel potatoes

Chop potatoes into thin slices

Wash and peel onion

Chop onion into thin slices

Chop garlic and parsley separately

Bring vegetable broth to a boil

Heat oil in a pot and saute onion and garlic

Add potatoes and saute for 5 minutes

Add vegetable broth to potatoes 

Add a pinch of salt

Boil potatoes for 7 - 10 minutes or until tender

Add green peas and chopped parsley 5 minutes before turning off the stove.

Serve hot

Nutritional Value per Serving for This Healthy Diet Vegetarian Recipe

Energy: 175 kcal

Protein: 8.12 g

Carbohydrates: 28.3 g

Fiber: 7.80 g Total fat: 0.612 g

Saturated fat: 0.113 g

Cholesterol: 0

Sodium: 12.5 mg

% Daily Value is based on a 2,000 calorie diet

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Mixed-up Veggies

Preparation time: 00:30 Cooking time: 00:30

Help treat the heart with a mixed-up veggie dish ………. an excellent source of vitamins, minerals and fiber.  

Ingredients (2 servings)

1 cup green beans

1/2 pound artichoke

4 oz carrots

1/2 cup lima beans

7 oz potatoes

1 small onion

1 clove garlic

1 lemon

1 sprig parsley

2 Tbsp olive oil

Pinch of salt

Preparation

Wash and chop green beans and carrots

Wash and peel potato 

Remove outer artichoke leaves, tip and stem

Wash and chop artichoke into half inch bits (or desired chunks)

Wash and juice lemon

Sprinkle lemon juice on to chopped artichoke

Wash and chop onion, garlic, parsley

Put oil in a pot and saute onion and garlic on low heat for 2 minutes

Add potatoes and saute for 3 minutes

Add vegetables and stir

Add 1/2 cup hot water (less if desired)

Simmer on low heat for 10 minutes 

Add salt to taste

Serve hot and let your heart be merry with this mixed-up healthy diet veggie dish.

Nutritional Value Per Serving

            Energy: 193 kcal

            Protein: 8.74 g

            Carbohydrates: 30.5 g

            Fiber: 11.45 g

            Total fat: 0.675 g

            Saturated fat: 0.142 g

            Cholesterol: 0

            Sodium: 101 mg

            % Daily Value is based on a 2,000 calorie diet 

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Healthy Diet Nutty Herbal Hamburger 'N Almond Sauce

Preparation time: 00:15            Cooking time: 01:00

These days, many people are seeking a steak alternative!  Here is one of the healthy diet food recipes that allows you to enjoy the crunch and bite your way into a nutty vegetarian hamburger!  This nutritious dish provides lots of energy.  It is heart healthy and is ideal for anyone who is active in sports or for those who want to increase physical activity.

Ingredients (2 servings of another healthy diet vegetarian recipe)

4.5 oz chopped nuts (walnuts or almond)

2.2 oz whole grain bread

1 red onion

1 clove garlic

1 tsp brewer's yeast

1 tbsp enriched whole flour

1/2 cup bread crumbs

1/2 cup low sodium or unsalted vegetable broth

1 tbsp parsley

tsp oregano

1 tsp thyme

1/4 tsp cumin

1 tbsp olive oil

Pinch of salt

Preparation for this healthy diet vegetarian recipe

Cut bread into 1 inch chunks (smaller if preferred)

Grind walnut or almonds (or combine both)

Peel and wash onion and garlic

Crush and chop garlic 

Chop onion

Heat oil in frying pan and saute onion and garlic for one minute (or less)

Add flour and stir for another minute

Warm vegetable broth and pour in frying pan over onion, garlic and flour mixture

Stir continuously until mixture gets thick

Add other ingredients, except breadcrumbs and continue to stir mixture

Turn off heat, and allow mixture to cool

After cooling, shape mixture in thin hamburger shapes 

Coat hamburgers with breadcrumbs 

Place hamburgers on a cookie sheet or other bakeware

Place in oven and bake at 300 - 350 degrees until golden and feels crunchy 

Flip sides if needed (Reduce oven temperature if necessary)

Serve hot with hearty almond sauce or other heart healthy sauce

Hearty Almond Sauce

This is one of the rich, tasty and healthy vegetarian recipes that will go well with nutty herbal hamburgers.

Ingredients

3 tbsp grated raw almonds

3 tbsp wholewheat flour or enriched whole flour (flattened top, not heaped)

1and 3/4 cups almond milk, soy milk, hazelnut milk, or cow's milk

2 tbsp olive oil

Pinch of salt

Preparation

Heat oil lightly in a small sauce pan

Mix flour and salt in milk (add or reduce milk if necessary)

Pour mixture in sauce pan with oil and stir continuously to avoid lumps

Boil on low heat for 6 - 8 minutes stirring continuously

(If mixture is too thick, add more milk for desired thickness)

Add grated almonds 2 minutes before turning off heat

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Nutritional Value Per Serving for This Healthy Diet Vegetarian Recipe

Energy: 525 kcal

Protein: 18.7 g

Carbohydrates: 30.9 g

Fiber: 10.6 g Total fat: 34.8 g

Saturated fat: 3.56 g

Cholesterol: 0

Sodium: 11.7 mg

% Daily Value is based on a 2,000 calorie diet

Hearty Almond Sauce: 20 kcal per tbsp

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Caribbean Plantain Mash

Preparation time: 00:20            Cooking time: 00:40

Control high blood pressure!  Reduce problems of the intestine!  Those suffering from hypertension or those having problems with the intestine will enjoy the benefits of this dish.

Ingredients (3 servings of another healthy diet vegetarian recipe)

2 half-ripe plantains

1 red onion

1 clove garlic

2 tbsp olive oil

Pinch of salt

Preparation for This Healthy Diet Vegetarian Recipe

Wash plantains and cut them in half

Boil plantains in skin in a small amount of water for 10 - 15 minutes

Peel and wash garlic and onion

Chop onion

Crush and chop garlic

Peel plantains and mash them

Heat olive oil in a frying pan and saute onion and garlic for 30 seconds

Add plantain and mix together

Serve hot

Nutritional Value Per Serving for this Healthy Diet Vegetarian Recipe

Energy: 145 kcal

Protein: 1.95 g

Carbohydrates: 34.5 g

Fiber: 3.12 g Total fat: 0.465 g

Saturated fat: 0.162 g

Cholesterol: 0

Sodium: 5.80 mg

% Daily Value is based on a 2,000 calorie diet

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These breakfast 'pick me up' are tasty and tempting.  Click to see more easy vegetarian recipes for the heart.  Indulge in 'sumptous' healthy diet desserts for the heart.   Easy Vegetarian Recipes

Healthy Cooking Recipes

For more information on how to take care of the heart, click on this link. #link_2553676

Get the information you need on: How To Lower Blood Pressure and Cholesterol Here. http://bit.ly/1iwja6E

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