A vegetarian diet may reduce the risk of heart disease, obesity, diabetes and cancer, according to the American Dietetic Association. To be effective, however, a vegetarian diet must be properly planned to ensure that it contains adequate amounts of protein and other nutrients. Protein can be found in foods such as nuts, legumes, beans and soy products.
Tofu Scramble is a common vegetarian breakfast that resembles scrambled eggs in appearance but not flavor. The key to making a delicious tofu scramble is to cook the tofu until the excess water has evaporated and the tofu has just started to brown. This will take about 15 minutes or longer. Add seasonings such as black pepper, chili pepper, turmeric or garlic because tofu is nearly flavorless on its own. If you have time, saute some chopped vegetables in a little olive oil before you add the crumbled tofu. This will provide extra nutrition and flavor.
Brown Rice Porridge
When you want a warm and filling breakfast, combine 1 cup of cooked brown rice with 1 cup of almond milk in a medium saucepan. Add a little dried fruit along with any sweeteners or spices you like, such as cinnamon, brown sugar, honey or nutmeg. Bring the mixture to a boil, then simmer for 20 minutes or until most of the almond milk has been absorbed by the rice and the porridge is thick and creamy.
Make simple breakfast burritos by wrapping vegetarian refried beans, guacamole and vegetables in whole-wheat tortillas. This easy breakfast is a great way to use leftovers such as stir-fried vegetables, cooked rice or meat substitutes. Add salsa or hot sauce for flavor and use your imagination to come up with new fillings. These burritos can be filled with cold ingredients, then microwaved for one minute on high power.
Most store-bought pancake mixes can be used to make vegan pancakes by using egg substitute and soy milk instead of the eggs and milk called for in the recipe. Almond milk can also be used instead of regular milk or soy milk. Results may vary slightly from one brand to another, so try several brands to determine which ones you prefer. Serve the cooked pancakes with peanut butter, almond butter or cashew butter to increase the protein content of your breakfast, along with fresh or canned fruit.