8 Healthy Vegetarian Recipes

8 Healthy Vegetarian Recipes << Go Back

Many people want to become a vegetarian to maintain a healthier lifestyle.

But before you come a vegetarian you need to decide which kind you want to become. There are four choices of vegetarians.

  1. There is a Lacto-vegetarian which is when people consume dairy products but no eggs.
  2. The second is Ovo-vegetarian where people consume eggs but no dairy products.
  3. Then there are Lacto- vegetarians where they consume eggs and dairy products.
  4. Lastly there are Vegans who only consume plant based food; this means no eggs and no dairy.

However, becoming a vegetarian can be hard work; but, it comes with the many benefits.

For instance lower body weight, better cholesterol levels, tend to live longer, lower risk of developing cancer and other diseases.

Nevertheless, being a vegetarian comes with its many challenges with regards to finding different meals to cook.

With these 8 new healthy vegetarian recipes this should no longer be a problem!

Middle Eastern Chickpea Miniburgers

Ingredients:

  • 1 red potato
  • 3 tablespoons olive oil
  • 1 teaspoon minced garlic
  • 1 can chickpeas, rinsed, drained and divided
  • 1 tablespoon chopped fresh parsley
  • ½ teaspoon salt
  • ½ teaspoon grated lemon rind
  • ½ teaspoon smoked paprika
  • ¼ teaspoon freshly ground black pepper
  • 2 large egg whites, lightly beaten

Preparation:

  1. Place potato in a saucepan; cover with water. Bring to a boil; cook 20 minutes or until very tender. Drain. Cool slightly. Coarsely chop, and place in medium bowl.
  2. Add 1 tablespoon of oil and garlic to bowl; mash potato mixture with a masher until slightly chunky.
  3. Remove 3 tablespoons chickpeas; place in a small bowl.
  4. Add remaining chickpeas to potato mixture; mash until well blended.
  5. Stir in remaining 3 tablespoons of while chickpeas, parsley and remaining ingredients.
  6. With moistened hands, divide mixture into 6 equal portions, shaping each into a 3-inch patty.
  7. Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat.
  8. Add 3 patties to pan; reduce heat to medium, and cook 4 minutes or until golden.
  9. Carefully turn patties over; cook 3 minutes or until golden.

Source: My Recipes

Tofu Parmesan Subs

Ingredients:

  • 1 14 -ounce can crushed tomatoes
  • 1 clove garlic, smashed
  • 8 fresh basil leaves, torn
  • Kosher salt and freshly ground pepper
  • 1/2 cup breadcrumbs
  • 1/3 cup grated parmesan cheese
  • 1/2 teaspoon dried Italian seasoning
  • 1 large egg
  • 1 12 -ounce package firm tofu, drained and sliced into 8 pieces
  • 2 1/2 tablespoons extra-virgin olive oil, plus more for drizzling
  • 1 loaf whole-wheat Italian bread, cut into 4 pieces and split in half
  • 1/4 cup shredded part-skim mozzarella cheese
  • 1/2 pound baby spinach (about 8 cups)

Directions:

  1. Preheat the broiler.
  2. Combine the tomatoes, garlic, basil and 1 cup water in a saucepan over medium-high heat.
  3. Season with salt and pepper and simmer until slightly thickened, about 15 minutes.
  4. Toss the breadcrumbs, 2 tablespoons parmesan and the Italian seasoning on a plate; season with salt and pepper.
  5. Beat the egg in a shallow bowl. Dip the tofu in the egg, then in the crumbs, turning to coat.
  6. Heat 2 tablespoons olive oil in a nonstick skillet over medium heat.
  7. Add the tofu and cook until crisp, 3 to 4 minutes per side.
  8. Place the bread cut-side up on a broiler pan; spread the bottom halves with sauce, then top with tofu, more sauce, the mozzarella and remaining parmesan. Broil until the cheese melts and the bread is toasted, about 2 minutes. Meanwhile, heat the remaining 1/2 tablespoon olive oil in the empty skillet over medium-high heat.
  9. Add the spinach, season with salt and pepper and let wilt, about 1 minute.
  10. Place on top of the cheese and cover with the bread tops.

Source: Food Network

 Sweet Potato Burritos

Ingredients:

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 6 cups canned kidney beans, drained
  • 2 cups water
  • 3 tablespoons of chili powder
  • 4 teaspoons of prepared mustard
  • 2 teaspoons ground cumin
  • 1 pinch cayenne pepper
  • 3 tablespoons soy sauce
  • 4 cups mashed cooked sweet potato
  • 12 flour tortillas, warmed
  • 8 ounces shredded cheddar cheese

Directions:

  1. Preheat oven to 350 degrees F
  2. Heat oil in a medium skillet and sauté onions and garlic until soft
  3. Mash beans into onion mixture
  4. Gradually stir in water; heat until warm, 2 -3 minutes
  5. Remove from heat and stir in soy sauce, chili powder, mustard, cumin and cayenne pepper.
  6. Divide bean mixture and mashed potatoes evenly between the tortillas; top with cheese.
  7. Fold tortillas burrito-style around the filling and place on baking sheet.
  8. Bake in preheated oven until warm, 12 minutes.

Source: All Recipes

Caramelized Brussels Sprouts with Lemon

Ingredients:

  • 12 ounces Brussels sprouts, halved lengthwise, or quartered if large
  • Coarse salt and ground pepper
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice, plus lemon wedges, for serving

Directions:

  1. In a skillet, combine sprouts and ½ cup water
  2. Season with salt and pepper
  3. Bring to a simmer over medium heat.
  4. Cover; cook, stirring occasionally, until most of the water is evaporated and sprouts are crisp-tender 5 to 8 minutes.
  5. Increase heat to medium high; add oil to skillet
  6. Continue to cook, uncovered, without stirring, until sprouts are golden brown on underside, 5 to 7 minutes.
  7. Remove from heat
  8. Stir in lemon juice; season with salt and pepper.

Source: Martha Stewart

Chef John’s Meatless Meatballs

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound fresh white mushrooms, finely chopped
  • 1 pinch salt
  • 1 tablespoon butter
  • ½ cup finely chopped onion
  • 4 cloves garlic, minced
  • ½ cup quick cooking oats
  • 1 ounce very finely shredded Parmigiano-Reggiano cheese
  • ½ cup bread crumbs
  • ¼ cup chopped flat-leaf parsley, packed
  • 2 eggs, divided
  • 1 tablespoon salt
  • Freshly ground pepper
  • 1 pinch of dried oregano
  • 3 cups pasta sauce
  • 1 tablespoon very finely shredded Parmigiano-Reggiano cheese
  • 1 tablespoon chopped flat-leaf parsley

Directions:

  1. Heat olive oil in a skillet over medium-high heat. Add mushrooms, sprinkle with salt and cook and stir until liquid from mushrooms have evaporated.
  2. Stir butter into mushrooms, reduce heat to medium, and cook and stir mushroom until golden brown.
  3. Stir onion into mushrooms and cook, stirring often, until onion is translucent.
  4. Remove skillet from heat and stir garlic into mushroom mixture until, fragrant, about 1 minute. Transfer mixture to a mixing bowl.
  5. Mix oats into mushroom mixture until thoroughly combined.
  6. Gently stir 1 ounce Parmigiano-Reggiano cheese into mixture. Add bread crumbs, ¼ cup parsley and 1 egg.
  7. Season with salt, black pepper, cayenne pepper and oregano.
  8. Mix together with a fork until crumbly.
  9. Stir in remaining egg. Mixture should hold together when pressed.
  10. Cover bowl with plastic wrap and refrigerate for at least 4 hours.
  11. Preheat oven to 450 degrees F
  12. Form mixture into small meatballs using a 2-tablesppon scoop. Roll meatballs lightly between your hands until smooth.
  13. Bake in pre-heated oven until golden brown, 12 to 15 minutes

Source:  All Recipes

Three Bean Vegetable Chili

Ingredients:

  • 2 red bell peppers
  • 3 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 2 teaspoons ground cumin
  • 1 teaspoon crushed red pepper
  • 1 teaspoon paprika
  • 1/4 teaspoon salt
  • 4 garlic cloves, thinly sliced
  • 2 cups organic vegetable broth
  • 1 1/2 cups (1/2-inch) cubed peeled butternut squash
  • 1 (28-ounce) can no-salt-added tomatoes, undrained and chopped
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 (15-ounce) can red kidney beans, rinsed and drained
  • 1/2 cup thinly sliced green onions

Directions:

  1. Preheat broiler.
  2. Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened. Place pepper halves in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.
  3. Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently.
  4. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally.
  5. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions.

Source: My Recipes

Squash and Spinach Lasagna

Ingredients:

  • 9 no-boil lasagna noodles
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, finely chopped
  • 1 large onion, finely chopped
  • Kosher salt and freshly ground black pepper
  • 4 cups low fat (1-percent) milk
  • 1/4 cup cornstarch
  • Two 5-ounce packages baby spinach
  • 1/2 cup fresh flat-leaf parsley leaves, finely chopped, plus more, for garnish
  • 1/4 teaspoon freshly grated nutmeg
  • 1 butternut squash (about 2 1/2 pounds), peeled, seeded, halved lengthwise and cut into 1/4 inch thick half moons
  • 2 cups shredded part-skim mozzarella

Directions:

  1. Preheat the oven to 400 degrees F. Soak the lasagna noodles in warm water.
  2. Heat the oil in a large skillet over medium heat. Add the garlic, onions and salt and pepper.
  3. Cook, stirring occasionally, until the vegetables are tender and browned, about 10 minutes. If the mixture becomes too dry, add a tablespoon or two of water. Meanwhile, stir together 1/2 cup of the milk and the cornstarch in a small bowl until smooth.
  4. Heat the remaining 3 1/2 cups milk in a large saucepan until bubbling. Stir the cornstarch mixture into the milk and bring to a boil.
  5. Simmer, stirring, until the milk thickens to the consistency of a thin batter, about 5 minutes.
  6. Stir in the onion mixture, spinach, parsley and nutmeg, and cook until the spinach wilts. Season with salt and pepper. Remove from the heat. Drain the noodles. Spread 1 cup of the spinach mixture over the bottom of a 13- by 9- by 2-inch glass or ceramic baking dish.
  7. Arrange 3 lasagna noodles over the spinach. Arrange half of the squash over the noodles, overlapping slightly, and sprinkle with one-third of the mozzarella.
  8. Spoon 1 cup spinach mixture over the cheese, and top with 3 noodles, the remaining squash and another third of the mozzarella.
  9. Top with 1 cup spinach mixture, followed by the last 3 noodles and the remaining 1 cup spinach mixture.
  10. Cover tightly with foil; reserve the remaining mozzarella .Bake for 40 minutes.
  11. Uncover and sprinkle the remaining mozzarella over the top. Bake until bubbling and the squash is tender, about 15 minutes.
  12. Let stand at least 10 minutes before serving.

Source: Food Network

Vegan Chocolate Cake

Ingredients:

  • 1 1/2 cups all-purpose flour
  • 1 cup white sugar
  • 1/4 cup cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/3 cup vegetable oil
  • 1 teaspoon vanilla extract
  • 1 teaspoon distilled white vinegar
  • 1 cup water

Directions:

  1. Preheat oven to 350 degrees F
  2. Lightly grease one 9x5 inch loaf pan
  3. Sift together the flour, sugar cocoa, baking soda and salt
  4. Add olive oil, vanilla, vinegar and water. Mix together until smooth
  5. Pour into prepared pan and bake at 350 degree F for 45 minutes
  6. Remove from oven and allow to cool

Source: AllRecipes.com



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