Quick and easy vegetarian meals: healthy recipes for every day
Following a vegan diet doesn’t have to be difficult. In fact, with the right recipes, it can be quick, easy and delicious. Whether you’re a seasoned vegan or just looking to incorporate more plant-based meals into your diet, these healthy and satisfying recipes are perfect for every day.
1. Mediterranean quinoa salad
This colorful and delicious salad is packed with protein, fiber and essential nutrients. To make it, simply combine cooked quinoa with diced cucumbers, cherry tomatoes, Kalamata olives, red onions, and crumbled feta cheese. Drizzle with a simple vinaigrette made with olive oil, lemon juice, and dried oregano. Serve as a light lunch or a refreshing side dish.
2. Black bean and sweet potato tacos
These delicious tacos are popular with vegetarians and meat eaters alike. Start by roasting the cut sweet potatoes with a drizzle of olive oil, salt, and pepper until tender. Then fill a soft tortilla with black beans, roasted sweet potatoes, sliced avocado, shredded cabbage, and a dollop of Greek yogurt. Top with your favorite sauce or hot sauce for extra flavor.
3. One bowl of chickpea curry
This comforting and aromatic curry comes together in just one bowl, making it perfect for busy weekends. In a large frying pan or pot, sauté the chopped onion, garlic and ginger in oil until fragrant. Add chickpeas, diced tomatoes, coconut milk, and a blend of curry spices such as cumin, turmeric, and coriander. Leave the mixture on low heat until the flavors blend and the chickpeas are cooked. Serve over steamed rice and garnish with fresh coriander.
4. Portobello mushrooms stuffed with spinach and feta
This elegant and simple dish is great for a light dinner or an upscale appetizer. Start by removing the stems of the portobello mushrooms and brush the mushroom caps with a little olive oil. Bake the mushrooms in the oven until cooked. Meanwhile, sauté fresh spinach with garlic and a pinch of red pepper flakes until wilted. Stuff the mushrooms with the spinach mixture and top with crumbled feta cheese. Return it to the oven until the cheese becomes golden and crispy.
5. Quinoa and stir-fried vegetables
This customizable stir fry is a great way to use up any leftover vegetables you have in the fridge. Simply cook quinoa according to package instructions and set aside. In a large skillet, sauté a mixture of diced bell peppers, broccoli florets, peas, and shredded carrots in a delicious sauce made of soy sauce, ginger, and sesame oil. Mix the cooked quinoa with vegetables, and serve hot.
6. Caprese noodles with zucchini
If you’re looking for a lighter alternative to traditional pasta, zucchini noodles are a great option. Use a spiralizer to make long, thin noodles from fresh zucchini. Mix zoodles with halved cherry tomatoes, fresh mozzarella balls, torn basil leaves, and a drizzle of balsamic glaze. This dish comes together in minutes and is a great way to enjoy the flavors of a classic Caprese salad in a new and creative way.
7. Lentil and vegetable soup
This delicious and nutritious soup is perfect for cold evenings. In a large pot, sauté chopped onions, carrots, and celery in olive oil until soft. Add dried lentils, vegetable broth and a can of diced tomatoes. Leave the soup on low heat until the lentils are cooked and the flavors dissolve. Season with salt, pepper and fresh lemon juice before serving with crusty bread.
These quick and easy vegetarian meals are sure to become a staple in your recipes. Not only are they healthy and satisfying, they also prove that plant-based cooking can be approachable and delicious for every day.