October is dedicated to vegetarians and October 1 is celebrated as world vegetarian day every year to largely promote a vegetarian diet.  The day was founded by the North American Vegetarian Society (NAVS) in 1977. The International Vegetarian Union in 1978 endorsed the day. The Union firmly believes that October should be a month for vegetarian food to promote the health benefits of plant-based diets and products among people. 

 

World vegetarian day is meant to raise awareness about the health benefits of following a vegetarian lifestyle. People are increasingly seeing the benefits of vegetarianism. Many of them are shifting to a healthier, eco-friendly, and plant-based diet. This not only saves animal lives but helps keep us stay fit in the long run. A vegetarian diet stops the spike of excess fat in the body and reduces the risk of heart ailments.

 

Here are some healthy vegetarian recipes that you can try to cook on world vegetarian day.

1. Jalapeño Poppers 

As you all probably know jalapeño poppers are the best game-day snacks. Crispy and spicy, this cheese-filled snack is loved by all.

 

Ingredients

10 jalapeño peppers, sliced in halves with seeds and membranes removed
6 tablespoons panko bread crumbs
1 cup thick whole milk Greek yogurt
¼ cup grated cheddar cheese
⅛ teaspoon smoked paprika
3 tablespoons chives, divided
2 garlic cloves, grated
½ teaspoon onion powder
1 teaspoon salt
Extra-virgin olive oil 

 

Instructions

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.

2. Place the Greek yogurt, cheese, garlic, onion powder, chives, smoked paprika, and salt in a small bowl, and stir to combine.

3. Fill the jalapeño halves with the yogurt mixture and place them on the baking sheet.

4. Drizzle the jalapeño halves with olive oil and bake for 15 to 20 minutes until the peppers are tender and the topping is golden brown and then remove from the oven. 

 

2. Cucumber Smoothie

Smoothies are a great breakfast idea. Not only is it easy to whip up, but it is also filling as well. Many fitness freaks replace one of their meals with a smoothie to avoid consuming fatty foods and get the necessary nutrients in a liquid form. 

 

Ingredients

1 cup peeled and chopped cucumber 
1 cup frozen pineapple
1 ripe banana cut into pieces
1 handful spinach leaves
½ cup Greek yogurt 
1 tablespoon lime juice or lemon juice 
Ice cubes

 

Instructions

1. Peel and chop the cucumber into tiny pieces. 

2. Add all ingredients from chopped cucumbers to ice cubes to the blender as listed in the ingredients list. You can add up to 10 ice cubes to the blender. There are some reasonable and high-quality blenders in the market like the Acekool Blender BC1.  You can get this blender to make these smoothies faster every day.

3. Blend until smooth and serve.

 

3. All-Purpose Stir-Fry Sauce

Stir fry vegetables are everyone’s favorite. It is a go-to recipe when there are not many items in the kitchen to cook. Stir fry vegetables also save the day when you are tired after a long day and don’t feel like cooking a wholesome dinner. If you want to spice up your stir-fries, then you can choose to make an all-purpose stir fry sauce that can be added to any stir fry dishes. This can be stored in a container for many days.

 

Ingredients

1 ¼ cups vegetable broth
1 ½ teaspoon garlic powder
1 ½ teaspoon ground ginger
½ cup tamari or soy sauce
1 tablespoon rice vinegar
1 teaspoon toasted sesame oil
2 tablespoons dry sherry
2 tablespoons light or dark brown sugar

 

Instructions

1. Place 1 ¼ cups of vegetable broth, ½ cup of soy sauce, 2 tablespoons of dry sherry, 2 tablespoons packed brown sugar, 1 tablespoon of rice vinegar, 1 ½ teaspoon garlic powder, 1 ½ teaspoon ground ginger, and 1 teaspoon toasted sesame oil in a pint jar or medium bowl. Stir the contents in the jar until the sugar is dissolved.

2. If you want a spicy sauce you can add an Asian hot sauce 1 teaspoon at a time. Taste the spice level with each addition to get the desired spice level.

 

4. Mizeria (Polish Cucumber Salad)

This is a healthy version of the cucumber salad without the sour cream coat. Instead, this is a mix of cucumbers, labneh, and olive oil to make it a wholesome and healthy snack for world vegetarian day. Cucumbers contain antioxidants and can promote hydration. They can be important nutrients and minerals necessary for your diet but at the same time are lower in calories. 

 

Ingredients

2 medium cucumbers
Freshly ground black pepper
½ medium lemon
½ cup labneh
1 tablespoon distilled white vinegar
½ teaspoon dried dill
A handful of fresh dill sprigs
1 teaspoon kosher salt
2 tablespoons extra-virgin olive oil

 

Instructions

1. Peel 2 medium cucumbers. Cut it into quarter-inch thick slices. Place the slices on a large strainer and sprinkle with 1 teaspoon kosher salt. Toss the contents, mix then let it rest for 30 minutes to drain.

2. Roughly chop fresh dill fronds until you have 1 tablespoon and put it in a bowl. Add ½ cup labneh, 1 tablespoon distilled white vinegar, 2 tablespoons of lemon juice, and ½ teaspoon dried dill to the bowl and mix well. Refrigerate the mixture until the cucumbers are ready.

3. Place the cucumber slices on paper towels and pat them dry. Add the dry slices to the labneh mixture and coat the cucumbers with the mixture. Season with kosher salt and black pepper as needed. Drizzle with 2 tablespoons extra-virgin olive oil and garnish with the leftover dill if required.

 

5. Cauliflower Fry

This is a great snack to enjoy while watching a movie at home. This can also serve as a side dish for your dinner and replace the crisps with a delicious vegetable fry. This cauliflower recipe is a favorite even among kids. This recipe is also best made in an air fryer. Air frying is healthier compared to traditional deep frying.  

 

Ingredients

1 large egg
2 cups small cauliflower florets
1 cup panko bread crumbs
½ teaspoon garlic powder
½ teaspoon onion powder
1½ teaspoons smoked paprika
½ teaspoon cayenne
¼ teaspoon salt
Extra-virgin olive oil

 

Instructions

1. Preheat the air fryer to 370°F. Use a good quality air fryer like the Acekool Air Fryer FT1.

2. Mix the panko, smoked paprika, garlic, onion, cayenne, and salt and place on a rimmed tray. In a bowl, lightly beat the egg.

3. Dip each cauliflower floret into the egg and then coat with the panko mixture. Place these coated cauliflower florets on a large plate. 

4. Drizzle the cauliflower with olive oil and place it into the air fryer basket in a single layer with a little space between each floret to avoid overcrowding.

5. Air fry for 9 to 12 minutes until all the florets are golden brown and crisp. 

 

6. Guacamole

If you need a healthy last-minute appetizer, try this guacamole recipe. Avocados are very nutritious as they are loaded with fibers and heart-healthy monounsaturated fatty acids. They can reduce cholesterol and are great for your vision.

 

Ingredients

3 ripe avocados
¼ cup diced red onion
¼ cup finely chopped cilantro
Juice of 2 limes
1 small diced jalapeño
½ teaspoon salt 
Tortilla chips

 

Instructions

1. In a large bowl, combine the avocados, onion, cilantro, lime juice, jalapeno, and salt. Mix and mash all the ingredients lightly. Season to taste.

2. Serve with tortilla chips.

 

There are plenty of healthy vegetarian recipes online that can be whipped up in a jiffy. You can try a different vegetable every day and experiment with your cooking as well. The more vegetables in your diet, the healthier you will be. Nutritionists and health experts believe that even a vegetarian diet can provide you with adequate protein necessary for your body. A vegetarian lifestyle reduces the risk of cancer and promotes bone health. A great way to make your veggies even more healthy is using olive oil.

 

So this World Vegetarian Day try these recipes!