Consumers are becoming aware of the importance of a healthier diet, leading to 4.5%. (3 million) now identify as vegetarian or vegan according to The Vegetarian Society. Whether driven by conviction or environmental concerns, there are growing appetite for a lifestyle based on vegetable consumption. The World Avocado Organization (WAO) shares that avocados is a great addition to a meat-free diet. It has an incredible versatility, smooth texture, and unique flavour, solidifying it as the perfect food for the new dietary models.

A nutrient-rich fruit for a vegetarian lifestyle

• Monounsaturated fats. Avocados are rich in healthy fats, making them a fantastic ingredient to use in various culinary creations without the need for meat.
• Vitamins and minerals. Avocados is a good source of folate (vitamin B9) and vitamins B6, B3, B2, E, C, K, potassium, and magnesium, all essential for good health.
• Protein source. Avocados contain 2 grams of protein per 100 grams, making it as one of the fruit options with the highest protein content and a popular choice among vegetarians to supplement a protein intake.
• Fibre. Avocados is an excellent source of fibre, crucial for proper digestive system function and maintaining healthy blood sugar and cholesterol levels.

Interested in starting a vegetarian lifestyle? The World Avocado Organization introduces original and delicious vegetarian recipes created and courtesy of Fresh Avocados Love One Today® to make the most of the avocados as a perfect meat substitute.

Avocado, bean, and cheese quesadilla with avocado cream 

Ingredients

• 4 medium whole wheat tortillas
• 340g shredded Mexican blend cheese
• 170g canned, unsalted black or pinto beans, rinsed and drained
• 1 ripe fresh avocado, halved, pitted, peeled, and sliced

Avocado cream

• 1 ripe fresh avocado, halved, pitted, peeled, and mashed
• 2 tablespoons non-fat Greek yoghurt
• 1 tablespoon fresh lime juice
• 1/4 teaspoon salt

Suggested toppings: salsa, sliced green onions, cilantro

Method

• Place the tortillas on a cutting board. Distribute cheese, beans, and avocado slices evenly among the tortillas. Fold the tortillas in half, creating a half-moon shape, and press to flatten.
• Spray a large skillet with non-stick cooking spray. Place two quesadillas in the skillet and heat over a medium heat until the bottom side of the quesadillas is crispy and golden, about 2 to 3 minutes. Flip the quesadillas and cook until the second side is crispy and golden, about 1 to 2 minutes. Remove from heat. Repeat the cooking process for the remaining quesadillas.

For the avocado cream: mix the mashed avocado, yogurt, lime juice, and salt in a small bowl until smooth.

Heart-healthy avofredo fettuccine

Ingredients

• 2 ripe and fresh avocados, halved, pitted, peeled, and mashed
• 3 cloves garlic, peeled
• 225 ml of water
• 2 tablespoons fresh lemon juice
• 340g packed baby spinach leaves
• 2 tablespoons chopped fresh basil
• 2 tablespoons grated Parmesan cheese
• 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper
• 115g sun-dried tomatoes, drained and thinly sliced
• 450g whole wheat fettuccine pasta

Method

1. Place avocados, garlic cloves, water, lemon juice, spinach, basil, Parmesan cheese, salt, and black pepper in a food processor. Cover and blend until smooth, about 30 seconds.
2. Cook the pasta according to package instructions; drain.
3. Pour the avocado sauce over the hot pasta. Add the sun-dried tomatoes. Gently toss until the noodles are evenly coated. Serve immediately.

Pea and avocado nuggets

Ingredients

• 680g fresh or frozen peas
• 1 large egg
• 1/2 ripe fresh avocado, halved, pitted, peeled
• 170g finely chopped onion
• 2 tablespoons finely chopped parsley (optional)
• 170g breadcrumbs
• 1/4 teaspoon salt
• 57g shredded Mozzarella or Cheddar cheese

Method

1. If using frozen peas, thaw and drain excess moisture. Add half of the peas and all remaining ingredients to a food processor and pulse until combined. Stir in the remaining peas.
2. Spray and heat a non-stick skillet over a medium heat. Use your hands to form nuggets of the desired size. Cook in batches (leaving space between each nugget) for about 1 minute on each side, or until they are browned and cooked through.
3. Allow to cool and firm up. Serve alone or with your preferred sauce.

Mini avocado and green apple cookies

Ingredients

• 340g rolled oats
• 170g whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/2 ripe fresh avocado, halved, pitted, peeled
• 57g apple sauce
• 1 large egg
• 1 teaspoon vanilla extract
• 57g maple syrup
• 1 small green apple, peeled and diced

Method

1. Pre-heat the oven to 180C. Line a baking sheet with parchment paper or a silicone baking mat and set aside.
2. In a large bowl, mix oats, flour, baking powder, and salt.
3. In a medium bowl, mash the avocado. Add apple sauce, egg, vanilla extract, and maple syrup. Whisk until well combined.
4. Pour the wet mixture into dry ingredients and stir until combined. Fold in the diced apples.
5. Drop spoonfuls of cookie dough onto the prepared baking sheet and gently flatten them to about 3/4-inch thickness.
6. Bake for 10 minutes or until lightly golden and firm around the edges. Allow to cool for 5 to 10 minutes and enjoy.