10 Delicious Vegetarian Recipes

The following recipes offer some delicious options for vegetarians. Browse through them and try out the ones you like!

Edamame Veggie Burger  -  Crunchy Veggie Wrap  -  Italian Vegetable Casserole  -  Spinach Salad  -  Tomato and Cheese Omelets  -  Vegetable Lasagna  -  Silken Tofu Scalloped Potatoes  -  Pizza Potatoes  -  Vegetarian Fried Rice  -  Black Bean Soft Tacos 

1. Edamame Veggie Burger

Ingredients:

  • 1/4 cup millet
  • 1/2 cup cold water
  • 2 1/4 teaspoons kosher salt, plus more as needed
  • 1 medium carrot
  • 1 large red radish
  • 2 tablespoons finely grated, peeled, fresh ginger
  • 1/2 clove garlic, minced
  • 2 tablespoons freshly squeezed lime juice
  • 2 tablespoons mirin
  • 1/8 teaspoon Asian chili paste, such as Sri Racha sauce
  • 1 pound frozen blanched, peeled edamame, thawed
  • 1 1/2 cups panko (Japanese-style bread crumbs)
  • 2 large egg whites, beaten
  • Vegetable oil

 

Directions:

  • Heat the millet in a small dry saucepan, with a tight-fitting lid, over medium-high heat, cook, shaking occasionally, until the millet begins to "pop".
  • Continue toasting the millet until the popping subsides, about 2 minutes. Set aside to cool slightly.
  • Add the water and the 1/4 teaspoon of the salt to the saucepan and bring to a boil over high heat.
  • Wrap the pan's lid tightly with a small kitchen towel and cover the saucepan.
  • Lower the heat and simmer covered, for 20 minutes. Remove from the heat (don't uncover) and set aside for 10 minutes.
  • Fluff the millet with a fork and transfer to a large bowl.
  • Using a box grater, grate the carrot and radish into the bowl of millet.
  • Add the ginger, garlic, lime juice, mirin, and chili paste and stir to combine.
  • Meanwhile, bring a medium pot of water to a boil and salt it. Add the edamame, cover, and return to a boil; cook until soft, about 5 minutes. Drain and immediately add to the bowl of millet mixture. Stir to combine and set aside to cool.
  • When cool, season the edamame mixture with the remaining 2 teaspoons salt. Transfer to a food processor and puree into a paste. Return the edamame to the bowl and stir in the panko and egg whites until incorporated.
  • Using your hands, form the edamame mixture into 8 patties about 3 inches in diameter. Place on a parchment paper-lined baking sheet and refrigerate until set.
  • Place a rack about 4 inches from the broiler element and preheat. Place the patties on a foil-lined baking sheet or broiler pan. Brush both sides of the patties lightly with oil and sprinkle with salt. Broil until the tops are lightly browned, about 3 minutes.
  • Remove from the oven and flip the patties with a spatula. Broil until lightly browned and hot, about 3 minutes more.

 

2. Crunchy Veggie Wrap

Ingredients:

  • ½ c. fat-free cream cheese
  • 4 8-inch flour tortillas
  • 2/3 c. romaine lettuce, shredded
  • 2/3 c. red cabbage, shredded
  • 1 red tomato, diced
  • ¼ c. red onions, sliced
  • 1/3 c. carrots, grated
  • ¼ c. blue cheese
  • 1 c. alfalfa sprouts

 

Directions:

  1. Spread 2 tbsp. cream cheese over one side of each tortilla.
  2. Divide remaining ingredients evenly among tortillas.
  3. Roll up each tortilla.
  4. Cut each rolled wrap in half diagonally.

 

3. Italian Vegetable Casserole

Ingredients:

  • 1 zucchini, sliced
  • 1 yellow squash, sliced
  • ½ red bell pepper, chopped
  • 2 tomatoes, chopped
  • ¼ c. fat-free Italian dressing
  • 2 c. brown rice, cooked
  • ¼ cup soy parmesan cheese
  • nonstick cooking spray

 

Directions:

  1. Spray casserole dish with nonstick cooking spray.
  2. Mix vegetables and dressing together in the casserole dish.
  3. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
  4. Sprinkle parmesan cheese over the top of the vegetables.
  5. Serve vegetables over rice.

 

4. Spinach Salad

Ingredients:

  • 6 c. fresh spinach, torn in bite-size pieces
  • ½ c. mandarin oranges
  • 1 c. strawberries, sliced
  • 4 oz. soy blue cheese crumbles
  • ¼ c. cashews

 

Dressing:

  • 3 tbsp. red wine vinegar
  • 3 tbsp. orange juice
  • 1½ tbsp. canola oil
  • ¼ tsp. dry mustard
  • 1/3 tsp. poppy seeds

 

Directions:

  1. Mix dressing ingredients and refrigerate.
  2. Mix the fruit and spinach together.
  3. Pour dressing over salad and mix well to coat evenly.
  4. Divide salad among 4 plates (about 2 cups each plate).
  5. Sprinkle cashews and soy blue cheese over the top of each salad plate.

 

5. Tomato and Cheese Omelets

Ingredients:

  • nonstick cooking spray
  • 2 eggs
  • 2 tbsp. skim milk
  • 1 tbsp. onion, chopped
  • 2 tbsp. red tomato, diced
  • 1 tbsp. cheddar cheese

 

Directions:

  1. Spray a skillet with nonstick cooking spray.
  2. Heat the skillet on low heat.
  3. Whisk eggs and milk until they start to foam, approximately 3 minutes.
  4. Pour the beaten eggs into the pan and cover the pan.
  5. Cook over medium-low heat for about 4 minutes, until bottom is golden brown and top is set.
  6. Sprinkle cheese, onions, and tomato over the top.
  7. Fold omelet in half with a spatula.
  8. Cook for about 1 more minute.
  9. Remove from skillet and serve.

 

6. Vegetable Lasagna

Ingredients:

  • 1 lb. zucchini
  • 1 lb. squash
  • ¼ tsp. Italian seasoning
  • ¼ tsp. black pepper
  • 2 c. tomato pasta sauce
  • 16 oz. low-fat cottage cheese
  • 2 egg yolks
  • 1/3 c. Parmesan cheese
  • 2/3 c. seasoned bread crumbs
  • 2 c. mozzarella, part-skim
  • 3 c. spinach
  • 1 c. fresh basil
  • nonstick cooking spray

 

Directions:

  1. Heat oven to 425° Fahrenheit (218° Celsius).
  2. Coat the two smaller baking pans with nonstick cooking spray.
  3. Cut all squash and zucchini lengthwise in half. Then, cut each half lengthwise into slices about ¼ inch thick.
  4. Spread squash and zucchini on pans in single layer and season with Italian seasoning.
  5. Bake for 25 minutes, turning over once halfway through baking.
  6. Remove from oven and set aside. Reduce oven temperature to 375° Fahrenheit (190° Celsius).
  7. In a large skillet, heat pasta sauce over medium-high heat. Mix trimmed spinach into the pasta sauce.
  8. In a food processor, combine cottage cheese, basil, egg yolks, and 2 tablespoons of Parmesan cheese. Blend until all ingredients are combined and smooth.
  9. Assembly: Sprinkle 2 tablespoons of bread crumbs over the bottom of a 13 x 9 x 2 inch baking pan. Cover the bottom of the dish with half of the zucchini and squash slices. Next, spread cottage cheese mixture over the squash and zucchini slices. Sprinkle with 3 tablespoons of bread crumbs. Top with remaining zucchini slices. Sprinkle with the remaining 3 tablespoons of bread crumbs. Pour pasta sauce evenly over the top. Sprinkle mozzarella cheese evenly over the top. Sprinkle with the remaining 2 tablespoons of Parmesan cheese.
  10. Bake for approximately 35 minutes. Cheese should be browned and bubbling. Let stand for 10 to 25 minutes before serving.

7. Silken Scalloped Tofu Potatoes


Ingredients:

  • 6 large or 8 medium potatoes, preferably red-skinned or Yukon gold
  • 2 tablespoons non-hydrogenated margarine
  • 2 large onions, quartered and thinly sliced
  • One 12.3-ounce package silken tofu
  • 1/2 cup rice milk
  • Salt to taste

 

Directions:

  • Bake or microwave the potatoes in their skins until done but still firm. When cool enough to handle, peel, and slice about 1/4-inch thick.
  • Preheat the oven to 375 degrees.
  • Heat the margarine in a medium skillet. Add the onions and sauté over medium heat until soft and golden.
  • Puree the tofu in a food processor until very smooth, and drizzle in the milk with the blade still running.
  • Combine the potato slices, onions, and pureed tofu in a large mixing bowl and stir together thoroughly but gently. Season with salt.
  • Transfer the mixture to an oiled large shallow baking dish. Bake until the top is golden and slightly crusty, about 40 to 45 minutes. Let the casserole cool for 5 minutes, and serve.

 

8. Pizza Potatoes

Ingredients:

  • 4 large baking potatoes
  • 1 cup marinara sauce, or more as needed
  • 1 to 1/2 cups grated mozzarella-style nondairy cheese

 

Directions:

  • Bake or microwave the potatoes until done.
  • When cool enough to handle, cut each in half lengthwise. Fluff the inside of each potato half with a fork.
  • Spread about 2 tablespoons of pizza sauce on each potato half, followed by 2 to 3 tablespoons grated cheese.
  • Bake in a preheated 400-degree oven for 10 minutes, or until the cheese is bubbly. Serve at once.

 

9. Vegetarian Fried Rice

Ingredients:

  • 8 cups of vegetables (fresh or frozen) - your choice of broccoli, cabbage, mushrooms, celery, frozen peas and carrots, corn kernels, soy beans (for protein)
  • 4 cups cold cooked rice
  • 2 tablespoons sesame oil
  • 1/4 cup soy sauce
  • 1/2 tablespoon chili garlic sauce (found in Asian section of supermarkets)
  • 2 tablespoons of Hoisin stir fry sauce (found in Asian section of supermarkets)
  • 4 eggs, lightly beaten

 

Directions:

  1. Heat large frying pan over medium-high heat.
  2. Add oil; when hot, add fresh vegetables and cook about three minutes.
  3. Add frozen vegetables and cook until hot.
  4. Add rice one cup at a time and stir into vegetables.
  5. Add soy sauce, chili sauce, and stir fry sauce.
  6. Push the vegetable-rice mixture to one side. Slowly add the beaten eggs to the bottom of the pan and scramble.
  7. Stir the cooked eggs into the vegetable rice mixture.
  8. Serve in bowls and enjoy.

 

10. Black Bean Soft Tacos

Ingredients:

  • 1 tablespoon of canola or corn oil
  • 1 red pepper, cut in strips
  • 1 yellow pepper, cut in strips
  • 1 clove of garlic, minced
  • 1/2 white or red onion, thinly sliced
  • 1 can whole black beans
  • 1 small can of diced green chilies
  • 1 avocado, sliced
  • 6 small tortillas, corn or flour

 

Directions:

1.  Heat oil in a frying pan. Add peppers and onions. Cook until softened then add garlic. (Add a little water if pan becomes too dry.)
2.  Heat black beans and green chilies in a sauce pan.
3.  Heat the stack of tortillas for one minute in the microwave.
4.  Assemble soft tacos with black beans, sautéed peppers, and sliced avocados.

 

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