Nut-Free Vegetarian Recipes for Allergies

Vegetable Stir-Fry

Sauté a mix of colorful vegetables like bell peppers, broccoli, snap peas, and carrots in olive oil. Add garlic, ginger, and low-sodium soy sauce for flavor. Serve over steamed brown rice or quinoa.

Quinoa and Black Bean Salad

Combine cooked quinoa with black beans, corn, cherry tomatoes, red onion, and avocado. Dress with lime juice, cumin, and cilantro. This protein-rich salad is perfect for a light meal.

Lentil Soup

Cook lentils with carrots, celery, onions, and vegetable broth. Season with thyme and bay leaves. This hearty, protein-packed soup is perfect for a cozy meal.

Chickpea and Spinach Curry

Sauté onions, garlic, and ginger, then add chickpeas, spinach, tomatoes, and curry spices. Simmer until the flavors meld. Serve over brown rice for a satisfying meal.

Greek Yogurt Parfait

Layer non-fat Greek yogurt with fresh berries and a sprinkle of granola. Greek yogurt is high in protein and calcium, making this parfait a nutritious snack or breakfast option.

Edamame and Avocado Salad

Toss steamed edamame with diced avocado, cherry tomatoes, cucumber, and a lemon-tahini dressing. Edamame is rich in protein, and avocado adds healthy fats.

Chia Seed Pudding

Mix chia seeds with coconut milk and a touch of honey or maple syrup. Let it sit overnight in the fridge. Top with fresh berries for a nutritious breakfast or snack.

Cucumber Avocado Soup

A chilled soup made with blended cucumbers, avocado, Greek yogurt, and fresh mint. This refreshing soup is perfect for warm days and is nut-free.

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