As with any diet, the key to a healthy vegetarian or vegan diet is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. As I was reading the internet, I found the below information extracted from AllRecipes.com to be very interesting. It lists down the different nutritions found in a vegetarian diet.
Tofu, tempeh, beans and peas, seeds and nuts, as well as mycoprotein (from fungi) are some of the foods highest in protein. Pasta and whole wheat breads are also good sources. Essential for cellular growth and repair, proteins play a crucial role in virtually all biological processes in the body. Plant-based sources of protein are lower in saturated fats--and often lower in total fat--than animal protein.
Broccoli, some green leafy vegetables (collard greens, turnip greens, mustard greens, and bok choy), and almonds and brazil nuts are good sources of calcium. Tofu made with calcium sulfate is also a good source, as are dried figs. Calcium is essential to bone health.
Good sources of iron are spinach and turnip greens, whole grains (including whole wheat bread), black-eyed peas, lentils, peas, and some dried fruits (dried apricots, prunes, and raisins). Eating iron-rich foods with foods containing vitamin C can increase iron absorption: a few slices of tomato with your spinach salad can make a difference. Iron is needed by the body for the formation of blood.
White beans, kidney beans, and chickpeas, as well as wheat germ and pumpkin seeds are all good plant sources of zinc. Zinc helps the immune system function properly, and is estimated to be in thousands of proteins in the human body
Eggs and dairy products are good sources of vitamin B12. Fermented soy products, seaweeds, and algae such as spirulina have all been cited as containing significant B12. However, the B12 present in plant foods may not be in a form usable to humans, and so these foods should not be relied upon as safe sources. For this reason, many vegan foods are supplemented with B12. This vitamin helps maintain healthy nerve cells and red blood cells. It is also needed to help make DNA, the genetic material in all cells.
Vegetarian Chickpea Burgers
Recipe adapted from "Everyday with Rachel Ray"
One 15-ounce can chickpeas, rinsed and drained
1 - 2 chipolate chilli, diced finely (alternatively you can use 1 fresh chilli)
1/3 cup packed chilantro leaves, then rougly chopped
1/3 cup packed basil leaves, then roughly chopped
2/3 cup bread crumbs
Salt and black pepper
1 large egg, lightly beaten
1/2 tsp ground cumin
1/2 tsp cayenne pepper
2 Tbsp vegetable oil
4 thin slices cheddar cheese
4 hamburger buns
Dijon mustard, ketchup or mayonnaise, for serving
1) In a food processor, pulse the chickpeas until finely chopped. Transfer the mixture to a medium bowl and stir in the cilantro, basil, bread crumbs and seasoning. Mix to incorporate all the ingredients. Then stir in the egg and form the mixture into 4 patties, each about 2/3 inch thick.
2) In a large skillet or grill pan, heat the oil over medium-low heat. Cook the burgers for 4 minutes, then flip and cook for 3 minutes more. Top the patties with the cheese slices for the last minute of cooking. Serve the cheeseburgers on the hamburger buns with mustard, ketchup or mayonnaise. Garnish with sliced tomatoes and cucumber.