10 Best Vegetarian Recipes for Acid Reflux

Vegetable Stir-Fry with Ginger Soy Sauce

This vibrant vegetable stir-fry is a delicious option for those seeking a heartburn-friendly meal.

Ingredients:

• 1 tablespoon olive oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 1 zucchini, sliced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar

Cooking method:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the broccoli, red bell pepper, carrot, and zucchini, and stir-fry for 5-7 minutes until tender-crisp.
3. Add the grated ginger and sauté for another minute.
4. Stir in the soy sauce and rice vinegar, tossing to coat the vegetables evenly.
5. Serve hot as a main dish or with steamed rice.

Quinoa and Black Bean Salad

This refreshing quinoa salad is packed with protein and fiber, perfect for soothing acid reflux.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, chopped
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime

Cooking method:

1. Rinse the quinoa under cold water and cook it in the water according to package instructions.
2. In a large bowl, combine cooked quinoa, black beans, red bell pepper, avocado, and cilantro.
3. Drizzle lime juice over the salad and toss gently to mix.
4. Serve chilled or at room temperature.

Creamy Spinach and Artichoke Pasta

This creamy pasta dish is a comforting meal that's gentle on the stomach.

Ingredients:

• 8 oz whole wheat pasta
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 cup fresh spinach
• 1 cup canned artichoke hearts, chopped
• 1/2 cup low-fat Greek yogurt
• 1/4 cup grated Parmesan cheese

Cooking method:

1. Cook the pasta according to package instructions and drain.
2. In a skillet, heat olive oil over medium heat and sauté garlic for 1 minute.
3. Add spinach and artichokes, cooking until spinach wilts.
4. Stir in Greek yogurt and Parmesan cheese until creamy.
5. Toss the pasta with the sauce and serve immediately.

Lentil and Vegetable Soup

This hearty soup is simple to make and helps manage acid reflux symptoms.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup lentils, rinsed
• 6 cups vegetable broth
• 1 bay leaf

Cooking method:

1. In a large pot, heat olive oil over medium heat and sauté onion, carrots, and celery until soft.
2. Add lentils, vegetable broth, and bay leaf, and bring to a boil.
3. Reduce heat, cover, and simmer for 30-40 minutes until lentils are tender.
4. Remove bay leaf before serving hot.

Zucchini Noodles with Pesto

This light and healthy dish substitutes traditional pasta with zucchini noodles.

Ingredients:

• 2 medium zucchinis, spiralized
• 1/4 cup fresh basil leaves
• 2 tablespoons pine nuts
• 1 clove garlic
• 1/4 cup olive oil
• 1/4 cup grated Parmesan cheese

Cooking method:

1. Blend basil, pine nuts, garlic, and olive oil in a food processor to make pesto.
2. Toss zucchini noodles with the pesto and Parmesan cheese.
3. Serve immediately as a light, refreshing meal.

Roasted Bell Pepper and Chickpea Salad

This vibrant salad offers a delightful crunch and is easy on your digestive system.

Ingredients:

• 2 red bell peppers, roasted and sliced
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar

Cooking method:

1. In a bowl, combine roasted bell peppers, chickpeas, and red onion.
2. Drizzle with olive oil and balsamic vinegar.
3. Toss well and serve at room temperature.

Mushroom and Barley Risotto

A creamy, heartburn-friendly risotto, perfect for a cozy dinner.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 8 oz mushrooms, sliced
• 1 cup barley
• 4 cups vegetable broth
• 1/4 cup grated Parmesan cheese

Cooking method:

1. Heat olive oil in a pot and sauté onion until translucent.
2. Add mushrooms and cook until softened.
3. Stir in barley, then gradually add the broth, stirring regularly until barley is tender.
4. Mix in Parmesan cheese before serving warm.

Sweet Potato and Kale Curry

A mild and flavorful curry that's gentle on the stomach and rich in nutrients.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 sweet potatoes, peeled and diced
• 1 cup coconut milk
• 2 cups kale, chopped
• 1 teaspoon turmeric

Cooking method:

1. Melt coconut oil in a pot, adding onion and garlic, sautéing until soft.
2. Add sweet potatoes and turmeric, stirring well.
3. Pour in coconut milk, and simmer until sweet potatoes are tender.
4. Stir in kale and cook for an additional 5 minutes, then serve.

Carrot and Ginger Soup

A soothing soup with the natural sweetness of carrots and a hint of ginger.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 4 large carrots, chopped
• 1 tablespoon fresh ginger, grated
• 4 cups vegetable broth

Cooking method:

1. In a large pot, heat olive oil and sauté onion until soft.
2. Add carrots and ginger, sautéing for 2-3 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer until carrots are tender; blend until smooth before serving.

Grilled Portobello Mushrooms with Quinoa

This simple yet satisfying dish makes for a great vegetarian main course.

Ingredients:

• 4 large Portobello mushrooms
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 cup cooked quinoa
• 1/4 cup chopped parsley

Cooking method:

1. Preheat grill to medium-high heat.
2. Brush mushrooms with olive oil and season with salt and pepper.
3. Grill mushrooms for 5 minutes on each side until tender.
4. Serve mushrooms on a bed of quinoa, garnished with chopped parsley.