Madeleine Hull
Vegetarian meals are a great way to reduce your meat consumption and incorporate more vegetables and plant-based proteins into your diet. With a variety of creative and tasty options, vegetarian dinners can be just as delicious and satisfying as their meat-based counterparts. From hearty pasta bakes and vegetarian chilli to tofu stir-fries and plant-based sandwiches, there are endless possibilities to explore. Many vegetarian recipes are also easy to prepare, making them perfect for busy weeknights when you need a quick and nutritious meal. So, whether you're a lifelong vegetarian or just looking to incorporate more plant-based meals into your diet, there are plenty of options to keep your dinners exciting and healthy.
Characteristics and Values of Vegetarian Dinners for a Diet
| Characteristics | Values |
|---|---|
| Time | Quick and easy to make, ready in 20-30 minutes |
| Taste | Savory, tangy, sweet, spicy, nutty, creamy, cheesy, zesty, flavorful |
| Health | Low-calorie, low-fat, nutritious, healthy, filling |
| Protein | Meatless, plant-based, tofu, tempeh, beans, chickpeas, vegetarian mince |
| Ingredients | Vegetables, rice, pasta, noodles, quinoa, gnocchi, mushrooms, spinach, avocado, spices |
| Type | Tacos, burritos, bowls, curries, stews, soups, skillets, lasagne, enchiladas, burgers |
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What You'll Learn
Low-calorie, vegetarian bolognese
Vegetarian bolognese is a great option for a low-calorie, diet-friendly dinner. This recipe uses vegetarian mince, which is a plant-based protein that is low in fat and calories.
To make a low-calorie, vegetarian bolognese, start by heating some oil in a saucepan. Finely chop an onion, some garlic, carrots, and celery, and add them to the pan. Fry these ingredients until the onions are soft and starting to turn golden. You can also add some walnuts and sunflower seeds at this stage for added texture and nutrition.
Next, add your vegetarian mince to the pan. Fry this for a couple of minutes before adding a bay leaf, passata, vegetable stock cube, and water. Bring the mixture to a boil and then reduce to a simmer.
You can serve this bolognese with your choice of pasta. This recipe is a great option for a healthy, vegetarian dinner that is also low in calories and fat. It is also easy to make and can be prepared in large batches to freeze for future meals.
For an even lower-calorie option, you can reduce the amount of oil used in the recipe or replace it with vegetable stock. This will also make the dish compliant with a wholefood plant-based diet.
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Vegan stir-fry with tempeh
Ingredients
- 8 oz plain tempeh
- 1 red bell pepper
- 1 cup broccoli
- 1 carrot
- 1 onion
- 2 tbsp cooking oil (olive oil, avocado oil, canola oil, etc.)
- 2 tbsp water
- Salt and pepper
- Rice, sesame seeds, and scallions for serving
Sauce
- 2 tbsp tamari (or soy sauce)
- 2 tbsp rice vinegar
- 2 tbsp maple syrup
- 2 tbsp natural peanut butter
- 1 tbsp sesame oil
- 1 tbsp chili garlic sauce
- 1 tsp ground ginger
- 1 clove garlic
- 1 tbsp cornstarch
Instructions
- Prepare the sauce by adding all ingredients to a bowl and whisking until fully combined. Set aside.
- Heat 1 tbsp of oil in a large non-stick pan over medium-high heat.
- Cut the tempeh into cubes and add to the pan. Cook for 3-5 minutes per side.
- Remove the tempeh from the pan and set aside.
- Heat the remaining oil and water in the pan. Add a pinch of salt and pepper.
- Chop the vegetables and add them to the pan. Cover and cook for 3-4 minutes.
- Remove the lid and cook for another 2-3 minutes, stirring often, until the vegetables are tender.
- Add the tempeh back to the pan along with the sauce. Cook for 1 minute, stirring constantly, until the sauce thickens.
- Serve over rice and garnish with sesame seeds and scallions.
If you are sensitive to the bitterness of tempeh, you can steam it for 10 minutes before stir-frying. You can also marinate the tempeh beforehand to enhance the flavor.
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Chickpea and feta bake
Chickpeas are a versatile pulse that can be used in a variety of vegetarian dishes. They are a great source of protein and dietary fibre, making them an excellent meat substitute. Here is a recipe for a chickpea and feta bake, a hearty and protein-rich vegetarian meal.
Ingredients:
- Feta cheese
- Cherry tomatoes
- Chickpeas
- Garlic
- Olive oil
- Salt
- Black pepper
- Red pepper flakes
- Basil (optional)
Method:
Preheat your oven to 400°F. In a 13" x 9" baking dish, toss the tomatoes, chickpeas, garlic, olive oil, salt, and red pepper flakes together. Season with black pepper. Roast this mixture for 15 minutes, or until the tomatoes burst and start to release their juices. While the vegetables are roasting, cut the feta into 3/4-inch-thick planks. After the initial roasting period, nestle the feta into the tomato and chickpea mixture and drizzle with more olive oil. Return the dish to the oven and roast for another 10 to 15 minutes, or until the feta is soft and the tomatoes are saucy. For an extra touch, broil the dish for 2 to 3 minutes to blister the tomatoes and feta.
This dish is best served immediately while the feta is still creamy. However, any leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Simply reheat the leftovers, as the feta will solidify as it cools.
Variations:
This recipe is a twist on the viral baked feta pasta and can be modified to your taste. For a more traditional take, toss the baked feta, chickpeas, and tomatoes together to create a jumble of flavours. You can also replace the chickpeas with creamy white beans. Additionally, you can serve this dish with pita bread to soak up all the delicious juices. For a different flavour profile, switch out the tomatoes for mini peppers, olives, dates, or cauliflower. Instead of hot honey, try anchovies, harissa, smoked paprika, or turmeric for a unique twist.
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Buddha bowls with brown rice, chickpeas, sweet potatoes, and kale
Buddha bowls are a great way to pack a lot of nutrition and flavor into one bowl. They are typically made with a base of grains, greens, legumes, vegetables, protein, and a dressing. Here is a recipe for a Buddha bowl with brown rice, chickpeas, sweet potatoes, and kale.
Ingredients:
- Brown rice
- Chickpeas
- Sweet potatoes
- Kale
- Olive oil
- Salt
- Pepper
- Lemon
- Maple syrup
- Tahini
- Chili crunch
- Pepitas
- Optional: onion, broccoli, cabbage, avocado, quinoa, chicken broth, veggie stock, radish, carrots, cabbage, sauerkraut, sesame seeds, microgreens, cumin, coriander, turmeric, garlic, honey
Instructions:
Preheat your oven to 400°F and line a large baking sheet with parchment paper. Toss the sweet potatoes with olive oil, salt, and pepper, and spread them onto the baking sheet. Bake for 10 minutes, then remove from the oven, flip the sweet potatoes, and add broccolini. Drizzle with oil and season with salt and pepper. Bake for another 8-10 minutes, then remove from the oven and add kale. Drizzle the kale with oil and season with salt and pepper. Bake for another 4-5 minutes, then set aside.
While the vegetables are roasting, heat a large skillet over medium heat. Add 1 tablespoon of oil and the seasoned chickpeas to the skillet and sauté for about 10 minutes, stirring frequently. If they are browning too quickly, turn down the heat, and if they are not browning enough, increase the heat. The chickpeas are done when they are slightly browned on the outside. Remove from the heat and set aside.
To assemble the bowls, add a bed of cooked brown rice to each bowl. Top with the kale, chickpeas, roasted vegetables, and any other desired toppings or proteins. In a separate small bowl, whisk together the maple syrup, lemon juice, and tahini to make a creamy dressing. Drizzle the dressing over the bowls, and sprinkle with chili crunch and pepitas.
Tips:
- For extra flavor, cook the rice in chicken or veggie stock.
- Feel free to substitute or add any other ingredients. This bowl is also delicious with quinoa instead of rice, some steamed broccoli or roasted red peppers, or grilled chicken.
- Store any leftovers in an airtight container in the fridge for up to 4-5 days.
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Vegan walnut and lentil bolognese
Ingredients:
- Olive oil
- Carrots
- Celery
- Onion
- Garlic
- Walnuts
- Lentils
- Stock/broth
- Marinara sauce
- Wine
- Garlic powder
- Italian seasoning
- Salt and pepper
- Pasta of your choice
- Vegan parmesan (optional)
Method:
First, heat some olive oil in a large saucepan over medium heat. Once the oil is hot, add the carrots, celery, and onion and cook for about 6 minutes, stirring occasionally, until softened. Then, add the garlic and cook for another minute or so, until fragrant. Next, stir in the walnuts, lentils, stock,
If you want a creamier texture, transfer 2 cups of the sauce to a blender and blend until smooth. Finally, serve the bolognese sauce with your choice of pasta. For a non-vegan option, you can top the dish with some parmesan cheese.
Tips:
- For a deeper, richer flavor, cook the sauce slowly over a longer period of time.
- To enhance the flavor of the sauce, you can blend a portion of it to create a creamier texture.
- If you have any leftover walnuts, you can use them for snacking or add them to cookie recipes.
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Frequently asked questions
Some easy vegetarian dinner recipes include veggie burgers, vegetarian gnocchi, vegetarian chilli, and vegetarian enchiladas.
Healthy vegetarian dinner options include a broccoli cheddar chickpea skillet, a spinach and artichoke white bean skillet, and a vegetarian bolognese.
Vegetarian alternatives to classic dishes include kung pao cauliflower, vegan beef bourguignon, and vegetarian pad Thai.
Creative vegetarian dinner ideas include a vegetarian shepherd's pie, a burrito bowl with plant-based proteins, and a spinach quiche with a flaky, buttery crust.
