Vegging Out: World Vegetarian Day

Monday, September 27, 2010

This Friday, October 1, is World Vegetarian Day, which kicks off a whole month of veggie love. Even if you’re not up for going fully veg, incorporating meat-free recipes into your repertoire is great for a. the environment, b. your family’s health, and c. your wallet. Let me explain…

A. The environment. According to Tiffany Plate, aka, the Vegetarian Environmentalist, one pound of beef has a carbon footprint of 14.8 pounds (plus 2,500 gallons of water and potential water pollution), while a pound of chicken produces just over a pound of CO2E. She says that “energy-intensive factory farming will always require more energy than we’re getting out of the products.” Interested in more eco-benefits of veggie meals? Check out Treehugger.

The Vegetarian Environmentalist by Pat Bradley

B. My family’s health. According to TOPS, a weight-loss support nonprofit, the benefits of vegetarian eating include “reductions in risk for heart disease, diabetes, high blood pressure, stroke, and the prevention of some forms of cancer. Plant-based foods also have significant amounts of antioxidants, fiber, vitamins, and minerals.”If you feel like you’re gonna miss some nutritients you’re used to getting from meat, take a peek at the American Dietetic Association fantastic nutrient chart of vegetarian sources of the different vitamins and minerals you need most.

C. My wallet. Being a conscientious vegetarian is cheaper than being a conscientious meat-eater. Now let me be clear – it’s not necessarily cheaper than eating meat that’s not free-range,  grass-fed, hormone-free, organic, etc.  But since that’s the kind of meat I go for, I am saving a bit of cash when I opt for a veggie meal. And regardless of the fast food nation we live in, protein-rich lentils are extremely nutritious, filling, and cheaper than any meat, quality or not! It’s actually shocking to me how much you can do with a dollar bag of lentils. We’re talking about feeding a whole family of 5 and having tons of leftovers. But I digress…

So in honor of WVD and Meal Planning Monday, why not join me in planning a delish veggie meal starring budget-friendly lentils? Here’s a tantalizing recipe from Tiffany’s veghead blog:

Hearty Lentil and Veggie Soup
Serves 8

Ingredients:

  • 1 Tb. olive oil
  • 3 garlic cloves, minced
  • 2 celery stalks, finely chopped
  • 2 carrots, finely chopped
  • 1 onion, finely chopped
  • 3 tomatoes, chopped
  • 1 small can tomato juice
  • 1 bay leaf
  • 4 vegetable bouillon cubes
  • 2 quarts water
  • 1 cup green lentils
  • 4 small red potatoes, peeled and sliced 1/4 inch thick
  • Salt and freshly ground pepper

Directions:
In a large pot, heat the olive oil over medium heat. Add garlic, celery, carrots, and onion. Saute until soft, stirring often, about 7 minutes.

Add tomatoes, juice, bay leaf, bouillon cubes, water, and lentils. Mix thoroughly, and allow soup to come to a boil. Partially cover, and reduce heat to a simmer. Simmer for one hour, stirring once in awhile, until the lentils are tender. Add the potatoes, season with salt and pepper, and cook for about 10 minutes, until potatoes, too, are soft. Remove bay leaf before ladling out into small bowls.

We served with some amazing rosemary-sourdough grilled cheese sandwiches…a perfect and hearty combination.