Mouthwatering Meatless Main Dishes
Meatless meals are good for your body and your pocketbook. Not only are vegetarian dishes full of vitamins, minerals, and other important nutrients, but they also cut out the most expensive thing on your shopping list—meat.
Our recipes are packed with so many herbs, spices, and delicious flavors that you'll never miss the meat. Tempt taste buds with these vegetarian dinner ideas.
Curried Sweet Potato & Lentil Soup
WORK TIME: 10 MINUTES / TOTAL TIME: 45 MINUTES / SERVINGS: 4
2 Tbsp canola oil
1 medium onion, roughly chopped
3 cloves garlic, minced
1 Tbsp minced fresh ginger
2 Tbsp curry powder
1 tsp salt
1/2 tsp black pepper
4 plum tomatoes, chopped
1 c dried lentils
1 qt unsalted vegetable stock (we used Kitchen Basics) or water
1 can (14 fl oz) light coconut milk (we used Thai Kitchen Lite) or 1 1/2 c stock or water
1 lb sweet potatoes, peeled and cut into 1/2" chunks
1 small zucchini, roughly chopped
1/2 c green beans cut into thirds
1/2 c chopped cilantro or fresh parsley
1. HEAToil in deep frying pan or medium saucepan over medium-high heat. Add onion and cook, stirring occasionally, until soft and translucent, about 3 minutes. Add garlic and ginger and cook 1 minute longer. Stir in curry powder, salt, and pepper. Cook, stirring frequently, until powder is darkened and fragrant, 1 to 2 minutes.
2. STIRin tomatoes and lentils. Add stock and coconut milk. Bring to a boil. Partially cover and reduce heat to low so soup bubbles gently.
3. COOK, stirring occasionally, until lentils begin to soften, about 15 minutes. Stir in potatoes and more stock or water if mixture looks dry. Cover and cook about 10 minutes. Stir in zucchini and green beans, adding more water if needed to keep everything brothy. Cover and cook until lentils and all vegetables are tender, 5 to 10 minutes longer. Stir in cilantro and salt and black pepper to taste.
NUTRITION(per serving) 446 cal, 17 g pro, 63 g carb, 20 g fiber, 15 g fat, 6.5 g sat fat, 974 mg sodium
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Shells with Cauliflower and Peas
WORK TIME: 15 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4
1/4 c walnut pieces
8 oz whole wheat or regular pasta shells
1/2 head cauliflower (about 1 lb), cut into small florets
1 large carrot, cut into very thin
(1/8") slices (about 1/2 c)
1 c frozen peas or 3 oz sugar snap peas, trimmed
1/4 c olive oil
1/4 c chopped fresh parsley
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
1/4 c grated Parmesan
1. HEAToven to 350°F. Spread nuts on baking sheet. Toast in oven until fragrant and starting to brown, about 5 minutes. Set aside to cool.
2. PREPAREpasta per package directions. When 5 minutes of cooking time remains, add cauliflower and carrot to water. Add peas for final 2 minutes of cooking. Ladle out 1/2 cup of the cooking liquid and set aside. Drain pasta and vegetables. Immediately return to pot and add oil, parsley, garlic, salt, pepper, and reserved cooking liquid. Stir to blend.
3. SERVEhot, sprinkled with reserved walnuts and cheese.
NUTRITION(per serving) 464 cal, 14 g pro, 54 g carb, 9 g fiber, 22 g fat, 3.5 g sat fat, 450 mg sodium
WORK TIME: 20 MINUTES / TOTAL TIME: 50 MINUTES / SERVINGS: 4
1 tsp olive oil
1 onion, chopped
2 cloves garlic, chopped
1 tsp ground cumin
1 1/2 c crushed tomatoes
1 c water
1 can (4 oz) mild diced chiles, drained (we used fire roasted)
1 pkg (8 oz) corn tortillas (6" diameter)
1 1/4 c shredded Monterey Jack
1. HEAToven to 400°F. Coat baking sheet with cooking spray.
2. HEAToil in large frying pan over medium heat. Add onion and garlic and cook, stirring until softened, about 5 minutes. Add cumin and cook 1 minute.
3. ADDtomatoes, water, and chiles and bring to a boil over high heat. Reduce heat to medium-low and simmer, stirring occasionally, until sauce is thickened, about 15 minutes.
4. COAT1 side of each tortilla with oil and cut into 1" strips. Put on baking sheet. Bake until crisp, about 10 minutes. Set aside. Reduce oven temperature to 350°F.
5. LAYERhalf of the tortilla strips in 2-quart baking dish and top with half of the sauce and cheese. Add remaining tortilla strips, sauce, and cheese. Bake unti cheese is melted and casserole is bubbly, about 20 minutes.
NUTRITION(per serving) 314 cal, 14 g pro, 37 g carb, 7 g fiber, 14 g fat, 7 g sat fat, 420 mg sodium
Giant Mushrooms Stuffed with Greens and Mozzarella
WORK TIME: 30 MINUTES / TOTAL TIME: 45 MINUTES / SERVINGS: 4
2 Tbsp canola oil
1 lb Swiss chard, trimmed, stems removed and sliced crosswise, and leaves chopped
2 cloves garlic, crushed
1/2 tsp salt
1 bunch scallions (about 6), bulbs and greens separated and sliced
8 portobello mushroom caps (1 2/3 lb total)
1/2 c drained canned fire-roasted diced tomatoes
5 oz part-skim mozzarella or smoked mozzarella, coarsely grated
2 Tbsp finely chopped fresh parsley
1/2 c crushed unsalted roasted cashews
1. HEAToven to 400°F. Heat 1 1/2 teaspoons of the oil in large frying pan over medium-high heat. Add chard stems, garlic, and salt and cook 5 minutes. Stir in scallion bulbs and chard leaves. Cook until tender, about 12 minutes, stirring occasionally. Remove from heat.
2. COATmushrooms with remaining 4 1/2 teaspoons oil and lightly sprinkle all over with salt. Put on large baking sheet.
3. STIRtomatoes, scallion greens, cheese, and parsley into chard mixture and season with black pepper to taste. Fill mushrooms with chard stuffing. Bake until hot, 15 to 20 minutes. Sprinkle with cashews before serving.
NUTRITION(per serving) 331 cal, 18 g pro, 20 g carb, 5 g fiber, 22 g fat, 5.5 g sat fat, 794 mg sodium
Quinoa Risotto with Carrots & Sugar Snaps
WORK TIME: 20 MINUTES / TOTAL TIME: 40 MINUTES / SERVINGS: 4
4 tsp butter
2/3 c chopped walnuts
1/2 small sweet onion, finely chopped
2 tsp canola oil
1/2 tsp salt
1 Tbsp fresh thyme, finely chopped, or 1 tsp dried
1 clove garlic, crushed
1 1/3 c quinoa, rinsed and drained
1 c unsalted vegetable stock (we used Kitchen Basics)
1/2-1 c water
4 medium carrots, chopped
1 1/2 c sugar snap peas
1/2 c grated Parmesan
1. MELTbutter in medium saucepan over medium heat. Add nuts and cook, stirring frequently, until golden brown, about 5 minutes. Remove nuts and set aside.
2. ADDonion, oil, and salt to same pan and cook 5 minutes. Add thyme and garlic and cook until onion is golden, about 3 minutes longer.
3. STIRin quinoa and stock. Cover and cook 10 minutes. Stir in 1/2 cup water, cover again, and cook 5 minutes. Stir in carrots and the final 1/2 cup of water if needed to keep quinoa very moist. Cover and cook until carrots are tender, 10 to 15 minutes longer. Add sugar snap peas for last 5 minutes of cooking. Season with salt and black pepper to taste. Serve topped with cheese and walnuts.
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