by Joan Mccord

Created on: April 18, 2010   Last Updated: April 21, 2010

Most people who follow vegetarian diets do so for religious, health, or philosophical reasons, but despite the circumstances preparing regular meals easily and at reasonable cost is always a prime consideration.

Once you understand a few things about begin a vegetarian, you can dispel the old wives’ tales about the lack of meat making you weak, impotent, or stupid, and get about the business of preparing protein-rich meals filled with flavor and nutrition.

When you mix two of the cheapest food products in the world, cereals and beans, you will have all the protein you need. The addition of nuts, seeds, fruit, and vegetables in wide variety and bright and varied colors, plus your favorite spices and flavors, completes a vegetarian meal with all the requirements for a vigorous and healthful life.

Here are some specific suggestions:

* Try baked beans on whole wheat toast, with your favorite fruit and a warm drink for a deliciously nutritious breakfast. A buttery ripe avacado spread on whole grain toast is another delicious breakfast or snack alternative.

* A pound of black beans gently simmered in water with salt and pepper are the basis of many interesting dishes.

For a Brazilian touch, once the beans are cooked: Heat a medium sized skillet with ¼ cup olive oil. Add 1 chopped onion, 1 sweet green pepper, 4 cloves minced garlic.

Cook about 10 minutes and add 1 tsp ground cumin, ¾ tsp red pepper flakes, ¾ tsp ground cardamom.

Stir and cook until beans are very tender.

Finish with: ¾ cup orange juice
¼ cup sherry
Season with salt and pepper.

Serve with yellow rice (a sprinkle of turmeric turns the rice yellow and increases flavor), sour cream, plus a quick salsa of tomatoes, onion, and jalapenos.

The beans will cook over a low heat with a minimum of attention; canned beans may be used. They are a bit more expensive than the dried variety, but still make an interesting and cheap meal.

* Falafel- The chickpeas used in falafel are not cooked but soaked overnight and ground in the food processor. They are quickly made into patties and fried in less than half an hour; then stuffed into pita pockets with shredded iceberg lettuce, tomato slices and sour cream. The recipe calls for Tahini sauce, but sour cream is an adequate and much more inexpensive ingredient.

Falafel is considered "fast food" in many parts of the world, and is sold on the streets of New York City where you are always enticed by the aroma.

* These are two bean meals that are particularly pleasing but beans are eaten and enjoyed all over the world.

* An Oriental stir-fry with your favorite vegetables in the brightest and prettiest colors (bean sprouts are high in protein and a delicious addition), over rice with a generous sprinkle of any nuts or seeds you have on hand can be as expensive or cheap and delicious as you like.

Most ethnic cuisines, and certainly Indian and spicy Cajun dishes are also fertile grounds for discovering quick and easy meals, low in cost, and filled with flavor.

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