Simple, Healthy Vegetarian Meals

The other day I just marinated slices of extra firm tofu in Italian dressing, then breaded them and baked them. I served it with a side of sauteed mushrooms, garlic and green beans. Very quick and easy. You can change it up to make it more "exotic" with other marinades...

Try Instant - retort packaged meals at grocerybabu.com or at a local Asian Indian store. These are precooked vegetarian meals at reasonable prices.

Make pizza more interesting - goat cheese, spinach and red pepper is good, so is boursin, roasted squash and onion. There's so many ways to grown-up-ify pizza.

Look for recipes that call for bacon for flavoring, and omit the bacon. I'm thinking here things like corn chowder or a number of bean dishes.

What about simple curries? Masaman, red curry, etc. Even if you can't get the stuff in your regular grocery store, you could probably order a lot of curry pastes through amazon.com.

Lentils and rice with fried onions is delish and easy. Chickpeas sauteed with garam masala served with naan (or pita bread) and veggies. Polenta with white beans served over it in spicy (store bought) tomato sauce.

Switch up your pastas - instead of plain, get gnocci or ravioli.

"Fancify" lunch for dinner - grilled cheese sandwiches made with good cheese on bakery bread and a simple homemade soup.

Don't discount breakfast for dinner either - eggs can be served a million different ways. And if regular pancakes don't fit the bill, try savory crepes.

Hope this helped!

here are some of my favorites! :)

Bean Salad
MIX:

1 can corn
1 can black beans
1 green pepper
1 purple onion
2 tomatoes
1/3 cup cilantro

Dressing:
1/3 cup lime juice
1/3 cup olive oil
shake of cumin
salt to taste

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http://www.chipotlefan.com/index.php?id=recipes
Chipotle's Basmati Rice Recipe

1 teaspoon vegetable oil or butter
2 tsp. fresh cilantro
2/3 cup white basmati rice
1 cup water
1/2 teaspoon salt
1 Lime

In a 2-quart heavy saucepan, heat oil or butter over low heat, stirring occasionally until melted. Add rice and lime juice, stir for 1 minute. Add water and salt, bring to a full rolling boil. At boiling, cover, turn down to simmer over low heat until rice is tender and the water is absorbed, about 25 minutes. Add in the cilantro and fluff rice with a fork.

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black beans
Ingredients
• 1 teaspoon olive oil
• 1 small onion, chopped
• 1-2 clove garlic, minced
• 1/2 cup vegetable broth
• 1/2 teaspoon ground cumin
• 1 can black beans, rinsed, drained
Directions
1. In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the spices and saute for 1 minute.
2. Add the vegetable broth and black beans and simmer 10-15 minutes

Beans, Bowties, Spinach and Cheese

8 oz bowtie pasta
1 tbsp olive oil
3 garlic cloves, crushed/chopped
3 plum tomatoes, diced
1 can great northern beans (15 oz), drained and rinsed
¼ cup chicken broth
5 cups fresh spinach
¾ cups mozzarella cheese, shredded
½ cup parmesan cheese

Begin cooking pasta according to directions.

Meanwhile, heat oil in large skillet. Add garlic and tomatoes, and cook & stir about 2 minutes till soft.

Add beans, broth, and spinach. Cook until spinach wilts, stirring.
Season with salt and pepper.

Drain pasta, and add to skillet.
Add in cheeses, toss, and serve.

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No-meat Meatballs

(Like meatballs, but without the meat.)

Combine the following in a large bowl:

1 c. cottage cheese
1 c. shredded sharp cheddar cheese
4 eggs, well beaten
2 c. herb-seasoned stuffing mix
1 ½ cups chopped walnuts
½ cup chopped onion
1 teasp. basil leaves
½ teasp. Seasoned salt (I omit this)
½ teasp. Sage or poultry seasoning (I omit this too)

Shape into 12 or more balls and place in a lightly oiled casserole dish.

Spoon 15 oz of marinara sauce over all the meatballs.

Bake uncovered at 350 for 35 min or longer if needed.

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Lentil-Nut Loaf

(like a meat loaf without meat)

Cook 1 cup lentils till soft (around 45 min), and drain water.

Combine cooked lentils with the following:
½ c chopped onion
½ c chopped celery
¼ c plus 2 TBS chopped walnuts (I throw lots more in)
about 2 cups of seasoned bread crumbs, or 5 oz crumbled whole wheat bread
2 eggs
1 8-oz can tomato sauce
original recipe also calls for salt, pepper, garlic powder, sage, poultry seasoning... all of which I omit when using bread crumbs.

Preheat oven to 350.
Mix all of these ingredients.

Place mixture in lightly oiled bread pan (4x8).

Bake uncovered 45 min.

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Walnut Patties

6 eggs
1 cup grated cheese (heaped)
1 cup diced walnuts or pecans
1/3 cup cream or evap milk or just regular milk
1 cup bread crumbs
1 medium onion, grated or diced

Mix above ingredients. Drop by spoonfuls into hot oiled fry pan. Brown both sides.

Remove patties from fry pan to flat baking dish.

Spoon marinara sauce all over the patties.
Bake at 350-375 for 25 min or so.

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I don't know if you eat fish or not - some vegetarians do, some don't. if you do, here is a very easy marinade for either shrimp or salmon.
Marinade for shrimp or salmon

This recipe was intended for 1 lb shrimp, but I found it works great on salmon too.

4 TBS (½ stick) butter, melted
2 TBS fresh lemon juice
4 large cloves garlic, minced
1 TBS worcestershire sauce
¼ tsp salt
¼ tsp pepper

melt butter and mix all ingredients together in a shallow baking dish

marinate 1 lb salmon or shrimp

bake at 375 for 11-13 min or as needed till done

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And finally -- I know you haven't found veg chili that you like. I was in the same boat for a while. I did happen to find this one, though, that my whole family does like (amazing!!) so I'll share it - you might be surprised. It's very very easy and it does taste good.

First, if you want, cook a pot of bulgur (I usually don't do this so I'd have to look up the ratio of bulgur to water, and cooking time). While this is cooking you can make the chili as it's quick. Also, for our family I double this recipe (we have 3 kids).

White Bean Chili

1 tablespoon olive oil
kosher salt and black pepper
1 large onion, chopped
1 green bell pepper, chopped
2 cloves garlic, chopped
1 teaspoon ground cumin
1 teaspoon chili powder
1 14.5-ounce can diced tomatoes
2 15-ounce cans cannellini beans, rinsed (or Navy or great northern - any white bean works)

Heat the oil in a large saucepan over medium-high heat. Add the onion and bell pepper and cook until tender, 6 to 8 minutes. Add the garlic, cumin, chili powder, 1 teaspoon salt, and ½ teaspoon pepper and cook until fragrant, 1 to 2 minutes.
Add the tomatoes and their liquid and 1½ cups water to the onion mixture; bring to a boil. Add the beans and simmer until slightly thickened, 8 to 10 minutes. Divide the chili among bowls and top with cooked bulgur.

Get a Madhur Jaffrey book, and you can make great Indian food. It's pretty simple, often, you just need the right spices. But a lot of the things are adaptable to whatever veggies you have on hand. Plus lots of good uses for garbanzo beans, etc.

http://en.wikipedia.org/wiki/Madhur_Jaffrey

Have fun!

VEGETARIAN BURRITOS
2 cups sweet potatoes, diced ½” cubes
1 cup frozen corn
2 cloves garlic, minced
2 tsp. chili powder
1 tsp. oregano
1 tsp. cumin
1 – 14 oz. can black beans, drained (you can withhold these since it appears you may not like black beans or try another bean you do like)
1 green pepper, diced
1 ½ cups salsa
1 Tblsp. Lime juice
6 – 8” inch flour tortillas
You can double this recipe and freeze 1/2 of the filling for a quick lunch or dinner at a later date.

1. Place sweet potatoes and corn in steamer. Steam until potatoes are soft, about 10 minutes. Transfer to bowl.
2. Add remaining ingredients to sweet potatoes and corn.
3. Place about 1 cup of mixture on each tortilla. ** You can add shredded cheddar at this point if you choose.
4. Fold “burrito style” and place in a 9x13 pan sprayed with cooking spray. Sprinkle with cheddar cheese, if desired. Cover with foil.
5. Bake at 350 degrees for 30 minutes.
6. You can serve with all the traditional burrito toppings that you like!

ROASTED SWEET POTATO SALAD WITH BLACK BEANS AND CHILI DRESSING
INGREDIENTS
4 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch chunks
1 large onion, preferably red, chopped
1/2 cup extra-virgin olive oil, divided use
Salt and freshly ground black pepper
1 to 2 tablespoons minced fresh hot chili, such as jalapeno
1 clove garlic, peeled
Juice of 2 limes
2 cups cooked black beans, drained (canned are fine) (you could replace these with mushrooms or a bean of your choice)
1 red or yellow bell pepper, seeded and finely diced
1 cup chopped fresh cilantro

INSTRUCTIONS
Heat oven to 400 degrees. Put sweet potatoes and onions on a large baking sheet, drizzle with 2 tablespoons oil, toss to coat and spread out in a single layer. Sprinkle with salt and pepper.
Roast, turning occasionally, until potatoes begin to brown on the corners and are just tender inside, 30 to 40 minutes. Remove from oven; keep on pan until ready to mix with dressing.
Put chilies in a blender or mini food processor along with garlic, lime juice, the remaining olive oil and a sprinkle of salt and pepper. Process until blended.
Put warm vegetables in a large bowl with beans and bell pepper; toss with dressing and cilantro. Taste and adjust seasoning if necessary. Serve warm or at room temperature, or refrigerate for up to a day.
Serves 4

Sesame Noodles

Ingredients:

1/4 C creamy peanut butter
1/4 C soy sauce
1/4 C sesame oil or peanut oil
1/4 C water
3 T lemon juice
1 T brown sugar
1 clove garlic, minced
1/2 t cayenne pepper

8 oz cooked thin linguine
1/2 C chopped scallions
1/2 C sliced radishes

1/2-1 C bean sprouts
Sesame seeds

Instructions:

Combine first group of ingredients in blender until mixture is creamy. Then add to second three ingredients. Top with third group of ingredients.

Store at room temperature.

Servings: Approximately 4.

I make a stir-fry with whole wheat pasta, sometimes tofu too. I use equal parts peanut butter, brown sugar, low-sodium soy, vinegar (usually 4 tblsp each), about a tsp ginger, a tsp, garlic powder, maybe a tablespoon or so of crunchy peanut butter for some extra texture, dash of red pepper (optional). Whisk together. I stir-fry the veggies (I use a frozen stir-fry veggie mix, no sauce) and when they are almost done I add in my sauce and let it cook just long enough for it to thicken. Serve it over the whole wheat noodles. Pretty quick and simple.

BEANS! I cook up a big pot of healthy good old fashioned pinto beans (no lard), mash with a touch of cheese and freeze in multiple containers. We pull them out, defrost in the microwave and have burritos or nachos whenever we want.

Also, I'm a Shaklee Independent Distributor and we have and healthy meal shakes and snack bars. If they interest you email me and I'll send you the links and options.

Do you have the Moosewood cookbook? That was my favorite when I tried to be vegetarian.

Why don't you check out www.allrecipes.com for some inspiration. Click on "Everyday Cooking" and then "Vegetarian," and then it will take you to a page with tabs at the top labeled, "Collection Home," "Top 20," "Newest," and the like. Maybe this will help get you out of your veggie doldrums.

Don't know if you would call this texmex A. C. but we love it. 10 eggs (beaten) 2 cups yellow cheese (grated) two cans green chillis, one can evaporated milk, salt, peper. Bake in a pyrex for 55 minutes or untill a knife in the center comes out clean. It is really good. You could serve it with bread (we use tortillas) and a salad, and it is a meal. Most people I have made it for like it.

M.

In one of the Tightwad Gazette books Amy Dacyzyn had a recipe for "Lentil-Rice Casserole" that I remember as being pretty good. I never make it anymore because, unfortunately, DH and DS don't like it. HAve you checked your library for cookbooks? Maybe you could send your husband to get a couple if you feel you are too tired to go.

Hope you find some good ones!

K. Z.

sounds like you are in a slump, it's ok, happens to all of us! i have lots of veggie recipes. my e-mail address is ____@____.com if you are interested in contacting me i will be happy to send some your way. Also if you have any SDA friends they are usually good for some recipes.

Looking forward to hearing from you L.

We like to get frozen tortilini, Mushroom alfredo sauce and morning star mushroom burgers(cut in to bite sized peices), cooks fast and then you just mix it up. My 3yo loves it.

Lasagna cam be quick and made a head to. I use the no bake noodles, pasta sauce, ricotta, and frozen vegies that I have steamed and Mozerella. For added variation I add the vegi crumbles sometimes. (I can send the exact recipe if you want)

We make quite a bit of stir fry using frozen vegies, some times adding steak or chicken strips (morning star) especially when company is coming, add brown rice and you are good.

Here are some of our family favorites:

BBQ Lentils:
http://www.biggirlssmallkitchen.com/2009/04/recipe-flash-...

We serve it with Naan bread.

Chipotle Beans:
http://www.101cookbooks.com/archives/giant-chipotle-white...

You can make the beans from scratch, but I found using 3 cans of pinto beans saves a ton of time. You can sub spinach for the kale.

Lemon Scented Quinoa Salad
http://www.101cookbooks.com/archives/001493.html

Almost Cheeseless Pasta Casserole
http://www.101cookbooks.com/archives/almost-cheeseless-pa...

Some nights we do soup and sandwiches, usually egg salad. Here are some of our favorite soups:

White Bean and Rosemary Soup
http://health.discovery.com/fansites/nathan-lyon/recipes/...

***Better to use 3 cans of beans or it's a little too watery.

Cream of Curried Vegetable Soup
http://www.worldfamousrecipes.org/2007/10/09/cauliflower-...

***substitute vegetable broth and leave out the Worcestershire (has anchovies) if you're a strict vegetarian or substitute Pickapeppa sauce if you can find it.

Hope these help!

I make a lot of home-made pasta. My current favorite is a ricotta/spinach, and I make a burnt pine-nut butter sauce. Super easy, yummy and not very time consuming (once the ravioli's are made and in the freezer). Do you have a pasta machine? I don't even bother cutting the pasta anymore. I hand-cut it, and I can have enough home-made pasta for two meals made in about 20 minutes.

We do a lot of Asian food here as well. Hubby eats meat, so I end up eating a lot of bean burgers or tacos. But I love black beans, and could eat them everyday very happily.

Sorry I don't I any more suggestions.

I've got a great roasted tomato/vegetable Lentil soup recipe if interested.

Also a great vegetarian cookbook,if you don't have it already, is from the Moosewood Restaurant. I can't think of the name off the top of my head but can get up - walk to the kitchen - and get it - ;) if you're interested.