Simple Recipes for Beginning as a Vegetarian!

  1. Rainbow Veggie Power Bowl
  2. Lentil Shepherd’s Pie
  3. Spicy Black Bean Burger

Rainbow Veggie Power Bowl

Ingredients:

  • For the Roasted Veggies:
    • 1 medium sweet potato, peeled and diced into 1/2-inch cubes
    • 1 red bell pepper, sliced into strips
    • 1 yellow bell pepper, sliced into strips
    • 1 head of broccoli, cut into florets
    • 1/2 cup cherry tomatoes
    • 1 tablespoon olive oil
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon garlic powder
    • Salt and freshly ground black pepper to taste
  • For the Quinoa:
    • 1 cup quinoa, rinsed
    • 1 1/2 cups vegetable broth
  • For the Tahini Dressing:
    • 1/4 cup tahini paste
    • 2 tablespoons lemon juice
    • 2 tablespoons olive oil
    • 1 tablespoon water (optional, depending on desired consistency)
    • 1 clove garlic, minced
    • 1/2 teaspoon ground cumin
    • Salt and freshly ground black pepper to taste
  • For the Toppings (optional):
    • 1/4 cup crumbled feta cheese (for lacto-vegetarians)
    • 1/4 cup chopped fresh cilantro
    • 1/4 cup chopped fresh parsley
    • 1 avocado, sliced

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Prepare the roasted veggies: In a large bowl, toss the sweet potato, bell peppers, broccoli, and cherry tomatoes with olive oil, oregano, garlic powder, salt, and pepper. Spread the vegetables evenly on the prepared baking sheet.
  3. Roast the veggies for 20-25 minutes, or until tender-crisp and slightly browned.
  4. While the veggies are roasting, cook the quinoa: In a saucepan, combine the rinsed quinoa and vegetable broth.Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is fluffy and the liquid is absorbed.
  5. Prepare the tahini dressing: In a small bowl, whisk together the tahini paste, lemon juice, olive oil, water (if using), garlic, cumin, salt, and pepper until smooth and creamy. Add more water, a little at a time, if the dressing is too thick.
  6. Assemble the bowls: Divide the cooked quinoa between two bowls. Top with the roasted vegetables, drizzle with tahini dressing, and garnish with your desired toppings (feta cheese, cilantro, parsley, avocado). Serve immediately.

Tips:

  • To save time, use pre-chopped vegetables or a frozen vegetable mix.
  • For a smoky flavor, roast the vegetables with a sprinkle of smoked paprika.
  • Leftover roasted vegetables and quinoa can be stored in an airtight container in the refrigerator for up to 3 days.
  • Feel free to experiment with different vegetables! Some other great options include zucchini, mushrooms,asparagus, and red onion.
  • This recipe is easily customizable for different dietary needs. Omit the feta cheese for a vegan option.

Lentil Shepherd’s Pie

Ingredients:

  • For the Lentil Filling:
    • 1 tablespoon olive oil
    • 1 medium onion, chopped
    • 2 carrots, peeled and diced
    • 2 celery stalks, diced
    • 2 cloves garlic, minced
    • 1 cup brown lentils, rinsed
    • 4 cups vegetable broth
    • 1 (14.5 oz) can diced tomatoes, undrained
    • 2 tablespoons tomato paste
    • 1 teaspoon dried thyme
    • 1/2 teaspoon dried rosemary
    • 1 bay leaf
    • Salt and freshly ground black pepper to taste
  • For the Mashed Potatoes:
    • 2 pounds russet potatoes, peeled and cubed
    • 1 cup unsweetened plant-based milk (such as almond or soy milk)
    • 1/4 cup vegan butter
    • 1/4 cup chopped fresh parsley (optional)
    • Salt and freshly ground black pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Grease a 9×13 inch baking dish.
  2. Prepare the lentil filling: In a large pot or Dutch oven, heat olive oil over medium heat. Add the onion, carrots,and celery and cook until softened, about 5 minutes. Stir in the garlic and cook for an additional minute.
  3. Add the lentils, vegetable broth, diced tomatoes, tomato paste, thyme, rosemary, and bay leaf. Season generously with salt and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and the liquid has thickened slightly.
  4. While the lentils are simmering, prepare the mashed potatoes: In a large pot, cover the potatoes with water and bring to a boil. Cook for 15-20 minutes, or until tender when pierced with a fork. Drain the potatoes and return them to the pot.
  5. Mash the potatoes with a potato masher or hand mixer. Gradually add the plant-based milk, vegan butter, and parsley (if using) until desired consistency is reached. Season with salt and pepper to taste.
  6. Transfer the lentil filling to the prepared baking dish. Spread the mashed potatoes evenly over the top, creating a smooth and complete layer.
  7. Bake for 20-25 minutes, or until the edges of the mashed potatoes are golden brown and the filling is bubbly.
  8. Let cool slightly before serving. Garnish with additional chopped fresh parsley (optional).

Tips:

  • For a richer flavor, use vegetable broth made from concentrated paste or sautéed vegetables.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave.
  • Feel free to add other vegetables to the lentil filling, such as chopped mushrooms, peas, or corn.
  • You can also use pre-cooked brown lentils to save time. Simply add them to the pot with the remaining filling ingredients and simmer until heated through.

Spicy Black Bean Burger

Ingredients:

  • For the Burgers:
    • 1 (15 oz) can black beans, drained and rinsed
    • 1 cup cooked quinoa
    • 1/2 cup corn kernels (fresh or frozen)
    • 1/2 red bell pepper, chopped
    • 1/4 cup red onion, chopped
    • 1/4 cup chopped fresh cilantro
    • 1 jalapeno pepper, seeded and finely chopped (adjust for desired spice level)
    • 1 clove garlic, minced
    • 1 tablespoon ground cumin
    • 1 teaspoon chili powder
    • 1/2 teaspoon smoked paprika
    • 1/4 cup panko breadcrumbs (or use crushed crackers)
    • 1 tablespoon olive oil
    • Salt and freshly ground black pepper to taste
  • For Serving (optional):
    • Whole-wheat hamburger buns
    • Avocado slices
    • Salsa
    • Vegan cheese slices
    • Lettuce, tomato, and red onion slices

Instructions:

  1. In a large bowl, mash the black beans with a potato masher, leaving some texture. You don’t want them completely smooth.
  2. Add the cooked quinoa, corn, bell pepper, red onion, cilantro, jalapeno, garlic, cumin, chili powder, smoked paprika, panko breadcrumbs, and olive oil to the mashed beans. Season generously with salt and pepper.
  3. Mix well to combine all ingredients. The mixture should be firm enough to form patties. If it feels too loose, add a little more panko breadcrumbs.
  4. Divide the mixture into four equal portions. Shape each portion into a burger patty, about 1/2 inch thick.
  5. Heat a large skillet over medium heat. Add a thin layer of oil (optional) to the pan.
  6. Cook the burger patties for 4-5 minutes per side, or until golden brown and heated through.
  7. While the burgers are cooking, toast your hamburger buns if desired.
  8. Assemble your burgers! Place the cooked patty on a toasted bun and top with your favorite toppings. Some ideas include avocado slices, salsa, vegan cheese slices, lettuce, tomato, and red onion slices.
  9. Serve immediately and enjoy your delicious and satisfying vegetarian burger!

Tips:

  • For a smoky flavor, add a teaspoon of chipotle chili powder to the burger mixture.
  • If you don’t have cooked quinoa, you can substitute cooked brown rice or breadcrumbs.
  • Leftover burger patties can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave.
  • Want to grill your burgers? Simply preheat your grill to medium heat and cook the patties for 3-4 minutes per side,or until cooked through.