Make Vegetarian Meals Easily Healthier with Olive Oil

The annual celebration of Vegetarian Festival in Thailand is a great reminder of the importance of eating a balanced diet full of fresh fruits, vegetables and other nutritious foods to maintain a healthy lifestyle.

One of the simplest ways to create a healthy and delicious vegetarian meal is by replacing highly processed saturated fats like butter and vegetable oil with high-quality olive oil - no matter the dish.

Olive Oil is a versatile kitchen-staple high in micronutrients such as Vitamin E and K, antioxidants, and hearty monounsaturated fats. With its rich health qualities, studies have shown that consuming olive oil can help prevent and lessen the effects of various illnesses including heart disease, stroke, arthritis, and type-2 diabetes.

No matter the cuisine, olive oil can be used in any recipe to not only add nutritional benefits but also enhance existing flavors. With Bertolli's Extra Virgin, Mild or Extra Light Tasting Olive Oil options featuring appropriate smoke points to suit every cooking need - be it baking, roasting, frying and more - Thais can easily elevate their favorite everyday dishes at home.

Check out these tasty recipes using Bertolli Olive Oil and learn how easy it is to make incredible vegetarian food for you and the family.

ZUCCHINI CORN FRITTERS

Serves 4

• 2 medium zucchinis, grated
• 1 pinch salt
• 1 cup corn kernels
• 60g coarsely grated mozzarella
• 20g finely grated parmesan
• 1 egg
• 45g all-purpose flour
• 1 teaspoon baking powder
• 1 pinch pepper
• Bertolli Mild Olive Oil for frying
• Optional: sour cream and paprika to serve

PREPARATION

Put grated zucchini in a colander and sprinkle over some salt. Toss and let it rest for about 20minutes.

Squeeze as much liquid as you can from the zucchini, then put the drained zucchini in a bowl with the corn, mozzarella, parmesan, egg, flour, baking powder and pepper. Mix well.

Warm a thin layer of Bertolli Mild Olive Oil in a frying pan over medium heat. Put a few spoons of mixture into the pan and press them down with a spatula to gently flatten.

Leave the fritters to cook for about three minutes (until the underside starts to brown), then turn over and cook for a few more minutes. Remove from the pan and cook the rest of the batter.

Top the cooked fritters with sour cream and paprika and serve.

STIR-FRIED KALE WITH VEGETARIAN OYSTER SAUCE

Serves 4

THE KALE

• 200g kale
• 2 tablespoons Bertolli Mild Olive Oil

THE STIR-FRY SAUCE

• 2 tablespoons Bertolli Mild Olive Oil
• 30g minced garlic
• 2 tbsp soybean paste
• 3 tablespoons vegetarian oyster-flavored sauce
• 1 teaspoon sugar

PREPARATION

Remove the hard stems from the kale, then scald in boiling water mixed with Bertolli Mild Olive Oil for shine. Once cooked, soak it in cold water to retain its crunchiness. Put them on a plate.

Heat a pan and add a little oil. Then add the minced garlic and soybean paste, and stir to combine.

Season with vegetarian oyster-flavored sauce, soy sauce, and sugar, until it's sticky, then pour it on top of the kale.

EASY GREEK SALAD

Serves 4

THE SALAD

• 1 head of romaine lettuce, cut to bite-sized pieces
• 220g feta cheese
• 1 cup black olives
• 1 cucumber, seeded and diced
• 340g cherry tomatoes, halved
• 1 small red onion, sliced
• 1 bell pepper, seeded and diced

THE DRESSING

• 6 tablespoons lemon juice
• 1 cup Bertolli Extra Virgin Olive Oil
• 2 cloves of garlic, minced
• 2 teaspoons minced fresh oregano
• 2 teaspoons salt
• Black pepper

PREPARATION

In a small bowl, whisk together the lemon juice, garlic, salt and Bertolli Extra Virgin Olive Oil. Stir in the oregano and black pepper to taste, then set aside.

In a large bowl, add the lettuce, then scatter the olives, cheese, cucumber, tomatoes, onion and peppers over the top.

Pour the dressing on the salad, toss and serve.

VEGETARIAN KIMCHI FRIED RICE

Serves 4

• 1 ? tablespoons Bertolli Extra Light Olive Oil
• 1 cup diced yellow onions
• 3 cloves of garlic, minced
• 1 tablespoon minced ginger
• 1 cup vegetarian kimchi, roughly chopped
• 4 ? cups rice
• 2 carrots, shredded
• 2 tablespoons soy sauce
• 1 tablespoon gochujang
• 1 teaspoon sesame oil
• 2 scallions, sliced
• Fried egg, sesame seeds and nori strips for topping 

PREPARATION

In a large pan, heat Bertolli Extra Light Olive Oil over high heat.

Add onions and cook until translucent, then add garlic and ginger until fragrant. Add kimchi and stir until heated through. Add the rice, carrots and scallions, and stir to combine everything.

Add the soy sauce, gochujang and sesame oil, and stir until rice is well coated.

Serve the fried rice and top with fried egg, sesame seeds and nori strips.

SPINACH BANANA PANCAKES

Serves 2

• 125g self-raising flour
• 1 teaspoon baking powder
• ? tablespoon sugar
• 2 eggs
• 1 tablespoon Bertolli Mild Olive Oil, plus extra for frying
• 100ml milk
• 50g baby spinach leaves, washed and chopped
• Sliced bananas and maple syrup, to serve

PREPARATION

Put the flour, baking powder, sugar, eggs, Bertolli Mild Olive Oil, milk and spinach in a blender and mix until you get a smooth, bright green batter.

Heat some Bertolli Mild Olive Oil in a frying pan over medium heat and pour in a ladle of pancake batter. Cook for 2 minutes until the edges are set and bubbles are rising to the surface, then flip and cook for another 1 to 2 minutes.

Serve with fresh bananas and a drizzle of maple syrup.

For more healthy food inspiration, check out Bertolli Thailand's Instagram Recipe Guides at https://www.instagram.com/bertollithailand/guides/.