Vegetarian and Vegan Grain Recipes

These vegetarian and vegan grain recipes include any dishes that are mostly grains - such as quinoa, rice, couscous, bulgar, and oats. They can be whole grains, or refined grains, like white rice. Our grain recipes don't include pasta, which is found in SV Pasta Recipes, but they do include couscous, although it's technically a pasta. Flour is made from grains, but flour based recipes are found in the SV Bread Recipes.

SV's point of view is that eating a variety of whole grains is basic to a balanced vegetarian diet. We should eat whole grains at almost every meal. Refined grains are OK in moderation, and most of us don't need to worry about eating too much carbs.

Speaking of which - everybody needs carbs in their diet. Double helpings of carbs, with lots of added fat, is likely to cause weight gain. But carbohydrates by themselves, as found in whole grains, and eaten in the recommended serving sizes, won't make you fat, and will give you energy.

For diabetics, worried about carb intake, whole grains digest much more slowly than whole grain flour. Refined flour and grains, such as white rice, or pasta are higher in carbohydrates, lower in protein, and digest more quickly than whole grains, making them not as good for a diabetic diet.

For more info on carbohydrates, get the Free SV Vegetarian Nutrition Report, or read the SV review of 'Carbophobia, The Scary Truth About America's Low Carb Craze', by Dr. Michael Greger.

"A given quantity of grain eaten directly will feed 5 times as many people as it will if it is eaten indirectly by humans in the form of livestock products" - M.E. Ensminger, PH.D.

Vegetarian and Vegan Grain Recipes

• Basic Couscous
• Basic Quinoa
• Basic White Rice
• Quinoa Black Bean Salad (vegan)
• Quinoa Carrot Zucchini Casserole (vegan)
• Quinoa (keen-wah) Pilaf (vegan)
• Quinoa (keen-wah) Salad (vegan)
• Sarah's Excellent Granola
• Simple Oatmeal
• Spicy Tofu Rice Pilaf (vegan)
• Tabouleh Middle Eastern salad (vegan)

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