5 Quick and Simple Vegetarian Meals

 


These quick and simple vegetarian meals are far from boring. Though they don’t contain any meat, each one of these recipes is packed with plant-based protein – not to mention great flavor!

Crispy Chickpea Tacos

Crispy Chickpea Tacos

Crispy Chickpea Tacos

Makes 4 tacos

Swap out your taco meat for crispy chickpeas and open your eyes to an entirely new type of taco. Full of fiber and protein, these crispy chickpea tacos are loaded with traditional taco flavors and crunch!

Chickpea Ingredients:

  • 1 [15 ounce] can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • ½ teaspoon garlic salt

Other Ingredients:

  • corn or flour tortillas
  • shredded lettuce
  • shredded cheese
  • chopped tomatoes

Directions:

  1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper. Set aside.
  2. Pat dry chickpeas with a paper towel. Toss with olive oil and seasonings, making sure chickpeas are evenly coated. Spread onto prepared baking sheet and bake for 40 minutes, tossing halfway through. Chickpeas will continue to crisp as they cool, so allow them to cool for 5 minutes before serving.
  3. While chickpeas are cooking, prepare desired taco toppings.
  4. To serve, distribute chickpeas evenly amongst tacos. Layer with lettuce, cheese and tomatoes.
Baked Orange Cauliflower

Baked Orange Cauliflower

Baked Orange Cauliflower

Serves 4

Cauliflower is a wonder food that can be used in a variety of ways. Case in point – as a replacement for chicken in this baked orange cauliflower recipe! Full of vitamin C, vitamin K and even protein, no one will miss the chicken in this flavorful meatless dish.

Ingredients:

  • 5 cups cauliflower florets
  • 3 tablespoons olive oil
  • 1/3 cup cornstarch

Orange Sauce Ingredients:

  • 2 tablespoons water
  • ¼ cup orange juice
  • 2 tablespoons coconut sugar
  • 2 tablespoons vinegar
  • 1 tablespoon ketchup
  • 1 clove garlic, minced
  • ¼ teaspoon ginger
  • 1 tablespoon cornstarch + 2 tablespoons water

Other Ingredients:

  • rice or quinoa
  • green onions, sliced

Directions:

  1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper.
  2. Toss cauliflower florets with olive oil. Sprinkle over cornstarch and toss to coat. Spread onto baking sheet and bake for 25 minutes.
  3. While florets are cooking, prepare the sauce. Add water, orange juice, coconut sugar, vinegar, ketchup, garlic and ginger to a small saucepan. Bring to a boil, then reduce to a simmer.
  4. Whisk together the cornstarch and water. Once smooth, stir into the sauce. Allow sauce to simmer, whisking often, until it becomes thick.
  5. Once florets have cooked, gently toss with orange sauce. Serve over grain of choice with sliced green onions.
Teriyaki Veggie Burgers

Teriyaki Veggie Burgers

Teriyaki Veggie Burgers

Makes 4 burgers

In this recipe, delicious veggie burgers are topped with a simple teriyaki sauce that is healthier than anything you’ll find in the store.

Burger Ingredients:

  • ¼ cup brown rice
  • 1 [15 ounce can] chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 small onion, minced
  • 2 cloves garlic, minced
  • 1 tablespoon cilantro, chopped
  • ½ cup oat flour, or flour of choice
  • 1 egg
  • ½ teaspoon sea salt

Teriyaki Sauce Ingredients:

  • 1 cup water
  • ¼ cup coconut sugar
  • ¼ cup soy sauce
  • 1 clove garlic, minced
  • ½ teaspoon ground ginger
  • 2 tablespoons cornstarch + ¼ cup water

Other Ingredients:

  • burger buns
  • fresh pineapple, sliced into rings
  • green lettuce
  • red onion, sliced thin

Directions:

  1. Place all of the burger ingredients into a food processor. Pulse until ingredients come together. Do not puree until smooth.
  2. Form mixture into 4 burger patties. Heat a pan over medium heat and cook burgers, 5 minutes each side. You can also cook these burgers on the grill, if preferred.
  3. While burgers are cooking, prepare the sauce. Add water, coconut sugar, soy sauce, garlic and ginger to a small saucepan. Heat over medium heat until simmering. Whisk together the cornstarch and water and stir into the sauce mixture. Continue whisking over heat until sauce thickens.
  4. To serve, add a burger to a bun and top with green lettuce, fresh pineapple, red onion and a drizzle of teriyaki sauce.
Lentil Tortilla Soup

Lentil Tortilla Soup

Lentil Tortilla Soup

Makes 6 cups

Made with both beans and lentils, this soup is packed with protein and fiber as well as being a fantastic source of non-meat iron. If needed you can also prepare this recipe in a crockpot, cooking it on low for 5 hours.

Ingredients:

  • ¾ cup dried lentils
  • 1 can kidney beans, drained and rinsed
  • 1 cup corn [fresh, frozen or canned]
  • 1 can [15 ounce] crushed tomatoes
  • ½ cup chopped onion
  • ½ cup fresh salsa
  • 2 ½ cups vegetable broth
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon sea salt

Topping Ingredients:

  • tortilla chips
  • tomato, diced
  • red onion, chopped
  • fresh cilantro, chopped

Directions:

  1. Place all ingredients except for the toppings into a large pot over medium heat. Bring to a boil then reduce to a simmer and cook for 20 to 25 minutes or until lentils are soft.
  2. To serve, ladle soup into bowls and top with desired toppings of choice.
Spinach, Mushroom and White Bean Quesadillas

Spinach, Mushroom and White Bean Quesadillas

Spinach, Mushroom and White Bean Quesadillas

Serves 5

Stuffed with beans, vegetables and low fat cheese, these quesadillas are full of so much flavor that you won’t miss the meat one bit! As an added bonus these quesadillas can also be frozen and reheated for a later date.

Ingredients:

  • 1 [19 ounce can] cannellini beans, drained and rinsed
  • 1 teaspoon olive oil
  • 3 cups spinach, fresh
  • 1 cup mushrooms, chopped
  • 1 teaspoon garlic powder
  • ¼ teaspoon sea salt
  • 1 ½ cups mozzarella cheese, low fat
  • ½ cup feta cheese
  • 5 [8 inch] wheat tortillas, or tortilla of choice

Directions:

  1. Heat a pan over medium heat. Add the olive oil and mushrooms. Cook for 2 minutes or until mushrooms begin to wilt and brown. Stir in the fresh spinach and cook until spinach wilts, roughly 1-2 minutes. Add vegetables to a large bowl and place the pan back onto the heat.
  2. Add the white beans to the bowl with the vegetables and mash with a potato masher or fork until beans are broken down. Stir in garlic powder and sea salt.
  3. In a small bowl, toss together the cheeses. Set aside.
  4. To assemble, add ½ cup of white bean mixture to a tortilla and sprinkle with ¼ cup of cheese mixture. Fold tortilla over and press down firmly, then place into hot pan and cook 3 minutes each side or until cheese is melted. Repeat with remaining ingredients.
  5. Serve with salsa, if desired.

Simple vegetarian meals don’t need to be boring or predictable. Quick to throw together and incredibly flavorful, each of the above five recipes are a great way to enjoy a meatless meal.