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!

Images – https://www.youtube.com/watch?v=v-TtVvilah4

7 Quick & Healthy Evening Snacks For the Week (Vegetarian)

Try these seven quick and healthy evening snacks you can prepare any day of the week. These recipes only take less than 10 minutes. Each recipe is made for one serving only. You can adjust the ingredients accordingly.

1. Multigrain Pancake

Ingredients:

Batter:

• 1/2 cup oats flour
• 1/2 cup multigrain flour
• 1 1/2 tsp Jaggery powder
• 1/4 tsp cinnamon powder
• pinch of baking soda
• 200 ml milk
• 5-6 raisins

• 1/2 tsp butter
• some honey for garnishing

Instructions:

In a mixing bowl, add ingredients for the batter.
Mix well to combine.

Set a pan over medium heat.
Melt butter.
Once butter melts, pour a spoonful of the batter on the pan.
Gently press the batter to evenly distribute.
Cook for 30 seconds on each side.
Remove from the pan and transfer to a plate.
You can make more pancakes according to your liking.
Drizzle with some honey to taste.
Enjoy!

2. Makhana Chana Crunch

Ingredients:

• 1 tsp ghee or butter
• 1/2 tsp mustard seeds
• 1 small green chili
• 8-10 peanuts
• 3 tsp Roasted chana
• 1/2 tsp turmeric powder
• 1/2 cup makhana or lotus seeds
• rock salt to taste
• 1/2 tsp black pepper

Instructions:

Set a pan over medium heat.
Melt ghee or butter.
Add mustard seeds.
Once the mustard seeds splutter, add the rest of the ingredients.
Stir and cook until lotus seeds change in color.
Remove from the pan and transfer to a bowl.
Enjoy!

3. Banana Peanut Red Rice Cake

Ingredients:

• 1 red rice cake
• 1 tbsp natural peanut butter
• 1/2 ripe banana (sliced)

Instructions:

Lay a red rice cake on a plate.
Spread natural peanut butter on the rice cake.
Add sliced ripe banana on top.
You can add more according to your liking.
Enjoy!

4. Masala Paneer Chhenna

Ingredients:

• 1-liter milk
• 1 tsp cumin seeds
• 1 tsp chaat masala
• 1 green chili to taste (chopped)
• 1/2 tsp black pepper
• rock salt to taste
• some coriander leaves (chopped)
• juice of 3 lemons

Instructions:

Set a pot over high heat.
Pour milk and bring to a boil.
Once it boils, reduce to low heat.
Add cumin seeds, chaat masala, and chopped green chili.
Season with rock salt and black pepper.
Add chopped coriander leaves and juice of 3 lemons.
Switch to high heat.
Stir the mixture well until water separates.
Remove from the heat.
Drain the water.
Transfer masala paneer chhenna on a plate and serve.
The water can be served as a healthy drink.
Enjoy!

5. Cheesy Vegetable Sandwich

Ingredients:

• 100 grams paneer (grated)
• 1 cup cabbage (finely chopped)
• 1 green bell pepper (finely chopped
• 2 tbsp curd
• rock salt to taste
• pinch of black pepper
• whole wheat bread slices
• 1 cabbage leaf
• 4-5 cucumber slices

Instructions:

In a bowl, add grated paneer, finely chopped cabbage, and green bell pepper.
Season with curd, rock salt, and black pepper.
Mix well to combine.

Lay a slice of whole wheat bread on a plate.
Place a cabbage leaf on top of the bread.
Fill it with the vegetable mixture.
Add cucumber slices.
Cover with another slice of whole wheat bread.
Serve as it is or slice in half.
Enjoy!

6. Masala Oats

Ingredients:

• 1 tbsp ghee or butter
• 1 tsp cumin seeds
• 1 onion (chopped)
• some ginger to taste (chopped)
• 1 green chili to taste (chopped)
• chopped mixed vegetables of your choice
• rock salt to taste
• 1 tsp turmeric powder
• black pepper to taste
• 1/2 tomato (diced)
• 40 grams rolled oats
• 1/4 glass water

Instructions:

Set a pan over low heat.
Melt ghee or butter.
Once ghee melts, add cumin seeds, chopped onion, ginger, and chili.
Add mixed vegetables of your choice such as carrots, green peas, and green bell peppers.
Season with rock salt, black pepper, and turmeric powder.
Mix until well combined.
Cover the pan and let it cook for 2 minutes until carrots are tender.
Uncover the pan and add diced tomatoes.
Add rolled oats and some water.
Mix well to combine.
Cover the pan and let it cook for 2 minutes until water evaporates.
Remove from the heat and transfer to a plate.
Enjoy!

7. Banana & Protein Shake

Ingredients:

• 1 scoop protein powder
• 1/2 glass of water
• 2 ripe bananas

Instructions:

Mix protein powder and water in a glass.
Serve with 2 ripe bananas.
Enjoy!

Images – https://www.youtube.com/watch?v=110G3GvaZns

6 High-Protein Vegetarian Dinners

Here are six high-protein vegetarian dinners that will surely give you the energy you need for your active lifetyle. Most of the ingredients included in each recipe are healthy – and it’s all vegetarian. From protein-packed chili to tofu and broccoli mix – you will have a fully-loaded meatless dinner!

1. Protein-Packed Chili

Ingredients:

• 1 tbsp oil
• 8 cloves garlic (chopped)
• 1 onion (chopped)
• 1 red bell pepper (chopped)
• 1 jalapeno (chopped)
• salt and pepper
• 1 tbsp cayenne pepper
• 4 tbsp chili powder
• 1 tbsp cumin
• 4-6 tomatoes (chopped)
• 1 x 28 oz can of crushed tomatoes
• 4 cups vegetable stock
• 2 cups water
• 1 1/2 cups quinoa
• 1 cup red kidney beans
• 1 cup pinto beans
• 1 cup black beans
• 1 cup corn
• 1 tbsp lime juice
• 1 tsp oregano
• 1 tbsp cilantro

Instructions:

Set a pot over medium heat.
Add oil and warm it up.
Add chopped garlic, onion, red bell pepper, and jalapeno.
Season with salt, pepper, cayenne pepper, chili powder, and cumin.
Saute until the onion is soft.
Add chopped tomatoes, crushed tomatoes, vegetable stock, water, quinoa, red kidney beans, pinto beans, and black beans.
Stir and bring to a boil.
Cover the lid and let it simmer for 25 minutes.
Add corn, lime juice, oregano, and cilantro.
Stir and cover the lid.
Let it simmer for 5 minutes.
Remove from the heat and transfer to a bowl.
Serve and enjoy!

2. Tofu Stir-Fry

Ingredients:

• extra-firm tofu
• 2 tbsp sesame oil
• 2 cloves garlic (chopped)
• 1 cup onion (chopped)
• 1 cup carrots (cut into rounds)
• 1 cup red bell peppers (julienned)
• 1/2 cup edamame (frozen and thawed)
• 3 cups cooked soba noodles
• 1 tbsp sesame seeds

Sauce:

• 2 cloves garlic (chopped)
• 2 tsp ginger (grated)
• 1 tbsp honey
• 1 tsp sriracha
• 1/4 cup lime juice
• 1/4 cup soy sauce

Instructions:

Sauce:

In a bowl, add chopped garlic, grated ginger, honey, sriracha, lime juice, and soy sauce.
Mix well.
Set aside.

Wrap an extra-firm tofu in a dishcloth.
Press it for 10-15 minutes.
Unwrap the dishcloth and cut it into cubes.
Set aside.

Set a deep pan over medium heat.
Heat sesame oil.
Add tofu cubes and stir for 5 minutes until golden brown.
Add chopped garlic and onion.
Stir-fry until the onion is soft.
Add sliced carrots, julienned red bell peppers, and edamame.
Stir-fry until carrots are tender.
Add cooked soba noodles, sauce, and sesame seeds.
Stir and mix well.
Remove from the heat and transfer to a bowl.
Garnish with chopped green onions.
Serve and enjoy!

3. Black Bean Burger

Ingredients:

• 1 can black beans (rinsed and drained)
• 1/2 cup roasted red peppers
• 1 clove garlic (chopped)
• 1/2 tsp cumin
• 1/4 tsp cayenne pepper
• salt to taste
• 1/4 cup cornmeal
• buns or vegan buns

Burger Toppings:

• sliced tomatoes
• lettuce
• avocado slices
• red onion slices

Instructions:

Preheat oven to 375 F.

Put black beans in a microwave-proof bowl.
Microwave for a minute.
Remove from the microwave after a minute.
Add roasted red peppers and chopped garlic.
Season with cumin, cayenne pepper, and salt to taste.
Mash and mix until well combined.
Add cornmeal and mix well.
Form mixture into patties.
It should form 5 big patties.
Place the patties on a parchment-lined baking sheet.
Put inside the preheated oven and let it bake for 30 minutes.
Remove from the oven.
Assemble the black bean burger with the patty and desired toppings such as sliced tomatoes, lettuce, avocado slices, and onion slices.
Serve and enjoy!

4. Protein-Packed Buddha Bowl

Ingredients:

• 8 oz tofu (drained)
• 1 sweet potato (peeled and cubed)
• 1 white onion (sliced)
• 2 cloves garlic (chopped)
• 1 tbsp oil
• 1 cup chickpeas
• salt and pepper to taste
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 1/2 cups cooked quinoa
• 1 cup leafy greens (spinach, mesclun, or baby kale)
• 1/4 cup carrots (shredded)
• 1 avocado (diced)
• juice of a lemon

Marinade:

• 2 tbsp vegetable oil
• 1/2 tsp sesame oil
• 1 tsp hot sauce
• 2 tsp thyme
• 1 tsp paprika
• 1/2 tsp salt

Instructions:

Marinade:

In a bowl, add the ingredients for the marinade.
Mix well and pour into a ziplock bag.
Add tofu in the ziplock.
Seal and carefully massage the marinade into the tofu.
Set aside and marinate for at least 30 minutes

Preheat oven to 400 F.

Set a baking sheet.
Add cubed sweet potato and sliced onion.
Add chopped garlic and drizzle some oil.
Season with salt and pepper to taste.
Mix well.
Place inside the oven and let it bake for 20-25 minutes.
After 20-25 minutes, remove from the oven and set aside.

Put chickpeas in a bowl.
Season with salt, pepper, chili powder, and garlic powder.
Mix until well combined.
Set a frying pan over medium heat.
Stir-fry chickpeas for 10 minutes.
Once done, transfer to a bowl and set aside.
In the same pan, add the marinated tofu.
Fry the tofu for 10 minutes on each side.
Remove from the pan and slice into cubes.
Put in a bowl.

Assembly:

In a bowl, add cooked quinoa and leafy greens as the first layer.
Add baked sweet potato and sliced onion, followed by stir-fried chickpeas, shredded carrots, cubed tofu, and slices of avocado.
Squeeze in juice of a lemon.
Serve and enjoy!

5. Spaghetti And Lentil “Meatballs”

Ingredients:

• 2 tbsp olive oil
• 3 cloves garlic (chopped)
• 1 shallot (diced)

• 1 1/2 cups cooked lentils
• 1 egg
• 1 tsp olive oil
• 1 tbsp tomato paste
• 1/4 cup parsley
• 1/3 cup shredded vegetarian parmesan
• 1 tbsp breadcrumbs
• 1 1/2 tbsp Italian seasonings
• salt and pepper to taste

• cooked spaghetti

Instructions:

Preheat oven to 375 F.

Set a frying pan over medium heat.
Heat olive oil.
Saute chopped garlic and diced shallot until golden brown.
Remove from the heat and transfer to a food processor.
Add cooked lentils, egg, olive oil, tomato paste, parsley, shredded vegetarian parmesan, and breadcrumbs.
Season with Italian seasonings, salt, and pepper to taste.
Process until well combined.
Transfer to a bowl.
Get a scoop from the mixture and form into a meatball.
Do the same with the remaining mixture.
Place the meatballs on a parchment-lined baking sheet.
Put inside the preheated oven and let it bake for 10-15 minutes.
Once done, remove from the oven.
Serve with cooked spaghetti over spaghetti sauce.
Enjoy!

6. Takeout-Style Tofu And Broccoli

Ingredients:

• 14 oz firm tofu

• 1 tsp vegetable oil
• 1 tsp sesame oil
• 3 cups broccoli florets
• 3 tbsp vegetable broth
• 2 cloves garlic (minced)
• 1 tsp ginger (grated)
• 1/2 tsp sesame oil
• 1/4 cup soy sauce
• 2 tbsp agave syrup (or honey)
• 1 tbsp rice vinegar
• 2 tbsp cornstarch slurry
• 1 1/2 tsp toasted sesame seeds

• cooked rice

Instructions:

Wrap firm tofu in a paper towel.
Press it in between two microwave-proof plates.
Microwave for 2-3 minutes.
Once done, remove from the microwave and unwrap the paper towel.
Slice tofu into cubes.
Set aside.

Set a frying pan over medium-high heat.
Add vegetable oil and sesame oil and heat it.
Add tofu cubes.
Stir-fry for 3-4 minutes on each side until golden brown.
Remove from the pan and transfer to a bowl.
Set aside.

Add broccoli florets in the same pan over medium-low heat.
Add vegetable broth.
Cover the lid and steam for 5 minutes.
After 5 minutes, remove the lid.
Switch to medium-high heat.
Add minced garlic, grated ginger, and sesame oil.
Saute until soft.
Add soy sauce, agave syrup, rice vinegar, and cornstarch slurry.
Stir to combine.
Sprinkle toasted sesame seeds.
Stir until sauce thickens.
Add the fried tofu cubes.
Mix until tofus has coated by the sauce.
Remove from the heat and transfer to a bowl.
Serve with cooked rice.
Enjoy!

Images – https://www.youtube.com/watch?v=Sf0miHIujeI