One-Pot Vegetarian Meals

One-pot vegetarian meals are perfect for lunch and dinner. One-pot meals will save you from doing a lot of scrubbing of pots and pans! These healthy meals are filled with vegetables such as mushrooms, potatoes, cannellini beans, tomatoes, black beans and corn. They are spiced up with a mix of seasonings to create a flavorful lunch and dinner meal. Some recipes are cooked along with brown rice or quinoa for a complete meal set up. Other recipes can serve as snacks. You’ll never go wrong with these healthy vegetarian meals!




Ingredients:

1. Swedish Meatballs:

Meatballs:

• 8 oz mushrooms (finely chopped)
• 15 oz cannellini beans
• 1 yellow onion (chopped)
• 1 1/4 cups bread crumbs
• 1/2 cup parsley (finely chopped)
• 3 cloves garlic (minced)
• 1 tsp rosemary
• 1 tsp Worcestershire sauce (vegan)
• 1 tbsp soy sauce
• 1/4 tsp nutmeg
• 1/2 tsp liquid smoke
• salt and pepper to taste
• 3 tbsp canola oil (for frying)

Sauce:

• 3 cups vegetable broth
• 14 oz full-fat coconut milk
• 1 tbsp Worcestershire sauce (vegan)
• salt and pepper to taste
• 1/4 cup flour

• 4 cups bow-tie pasta
• fresh parsley (finely chopped for garnishing)




2. Enchilada Rice:

Vegetable Mix:

• 1 tbsp oil
• 1 tbsp garlic (minced)
• 1/2 cup red onion (chopped)
• 1/2 cup mixed bell peppers (diced)
• 1 cup tomatoes (chopped)

Other Ingredients:

• 3 cups water
• 1.5 cups brown rice
• 1 cup black beans
• 1 tbsp cilantro (chopped)
• 1 cup tomato sauce
• 1 tsp chili powder
• 1 tsp cumin
• salt and pepper to taste

• 1/2 cup Mexican cheese blend (shredded, optional)
• 1/2 avocado (cubed, optional for garnishing)

3. Southwest Quinoa & Avocado Dressing:

Quinoa Mix:

• 1 cup quinoa (rinsed)
• 1.5 cups water
• 1 1/4 cup salsa
• 1 tbsp cumin
• 15 oz black beans
• 1 cup corn
• salt to taste
• olive oil to taste

Avocado Dressing:

• 1 avocado (mashed)
• 1 clove garlic (minced)
• 2 tsp lemon juice
• 3 tbsp olive oil
• salt and pepper to taste
• 4-6 tbsp water

4. Pasta Primavera:

• 4 cups vegetable broth
• 10 oz linguine pasta (uncooked)
• 10 broccoli florets
• 1 lb asparagus (chopped)
• 1 white onion (chopped)
• 4 cloves garlic (minced)
• 1/2 tsp red pepper flakes
• salt and pepper to taste
• 1 tsp olive oil
• 4 oz mushrooms (chopped)
• 1/4 cup heavy cream
• 1/2 cup vegetarian parmesan cheese (shredded)
• 3 tbsp parsley (chopped)

5. Potato Curry:

• 2 tbsp vegetable oil
• 1 medium yellow onion (chopped)
• 4 cloves garlic (minced)
• 4 tsp curry powder
• 1.5 tsp paprika
• 1 tsp cayenne pepper
• 2 tsp cumin
• 1/2 tsp Allspice
• 2 tsp ginger (grated)
• 2 tsp salt
• 1/2 tsp black pepper
• 2 lbs potatoes (peeled and cubed)
• 15 oz chickpeas
• 1 cup vegetable broth
• 1 tbsp lemon juice
• 14 oz diced tomatoes
• 14 oz coconut milk

Instructions:

1. Swedish Meatballs:

Meatballs:

Prepare a large mixing bowl.
Add finely chopped mushrooms and cannellini beans.
Add chopped yellow onion, bread crumbs, and minced garlic.
Add the seasonings – rosemary, vegan Worcestershire sauce, soy sauce, nutmeg, liquid smoke, salt, and pepper to taste.
Mix well to combined.
Scoop from the mixture and form into bite-sized meatballs.

Sauce:

Set a large pot over medium-high heat.
Add canola oil and heat it.
Fry the meatballs for 1-2 minutes or until browned.
Pour vegetable broth and full-fat coconut milk.
Season with vegan Worcestershire sauce, salt, and pepper to taste.
Add flour and stir the mixture gently.
Bring to a simmer.
Once it simmers, add bow-tie pasta.
Stir and mix for 8-10 minutes or until pasta and meatballs are cooked through.
Remove from the heat and transfer to a plate.
Garnish with finely chopped parsley.
Serve immediately and enjoy!

2. Enchilada Rice:

Vegetable Mix:

Set an oven-proof skillet over medium heat.
Add oil and heat it.
Saute garlic and onion for 1-2 minutes or until onions soften.
Add diced green and red bell peppers.
Stir and cook for 2-3 minutes or until bell peppers are tender.
Add chopped tomatoes and stir until tender.
Remove the vegetable mixture from the skillet.
Transfer to a plate and set aside.

Preheat oven to 400 F.

In the same skillet, add water.
Bring to a boil.
Once it boils, add brown rice.
Stir for 15 minutes until rice cooks and water evaporates.
Create a circle in the middle of the rice.
Add back the vegetable mix in the center.
Add black beans and stir the mixture.
Add chopped cilantro and tomato sauce.
Season with chili powder, cumin, salt, and pepper to taste.
Mix well to combine.
You can opt to sprinkle shredded Mexican cheese blend on top.
Remove from the heat and place the skillet inside the preheated oven.
Bake for 20-25 minutes.
Remove from the oven and garnish with cubed avocado.
Serve immediately and enjoy!

3. Southwest Quinoa & Avocado Dressing:

Quinoa Mix:

Set a medium-sized saucepan over high heat.
Add quinoa and water.
Bring to boil.
Once it boils, reduce to low heat, then cover the lid.
Let it simmer for 10 minutes.
Once it simmers, remove the cover.
Add salsa and cumin.
Stir to combine and cover the lid.
Let it simmer for 5 minutes.
After 5 minutes, remove the cover.
Add black beans and corn.
Season with salt and olive oil to taste.
Stir to combine.
Remove from the heat and set aside.

Avocado Dressing:

Prepare a bowl.
Add mashed avocado, minced garlic, lemon juice, and olive oil.
Season with salt and pepper to taste.
Mix well to combine.
Add water, then give it a mix.

Drizzle the avocado dressing over the quinoa mix.
Serve and enjoy!

You can also make a burrito out of this quinoa mix.

4. Pasta Primavera:

Set a pot over high heat.
Pour vegetable broth.
Add uncooked linguine pasta, broccoli florets, chopped asparagus, chopped white onion, and minced garlic.
Season with red pepper flakes, salt, pepper, and olive oil to taste.
Stir to combine.
Add chopped mushrooms.
Bring to a boil.
Once it boils, reduce to medium heat.
Cook and stir pasta for 10 minutes until al dente.
Add heavy cream, shredded vegetarian Parmesan cheese, and chopped parsley.
Toss for 3 minutes until cheese melts.
Remove from the heat and transfer to a plate or bowl.
Serve and enjoy!

5. Potato Curry:

Set a large pot over medium heat.
Add vegetable oil and heat it.
Saute chopped yellow onion and minced garlic until onion is soft.
Add seasonings – curry powder, paprika, cayenne pepper, cumin, Allspice, grated ginger, salt, and black pepper.
Stir and cook for a minute or until spices are fragrant.
Add cubed potatoes and mix until coated with spices.
Add chickpeas and mix well until well combined.
Add vegetable broth, lemon juice, and diced tomatoes.
Stir for 2-3 minutes.
Pour coconut milk, then stir.
Switch to high heat and bring to a boil.
Once it boils, reduce to medium heat.
Let it cook for 15-20 minutes or until potatoes are tender.
Serve with rice.
Enjoy!

One-Pot Vegetarian Meals
Images – https://www.youtube.com/watch?v=v-TtVvilah4



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