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

10 Healthy Lunch Ideas For Weight Loss

Looking for dishes to help you with weight loss? Here are 9 healthy lunch ideas you can prepare. These dishes are tasty, easy to prepare, and the ingredients are affordable.

1. Carper Chickpea Salad

Ingredients:

• 2 slices whole wheat bread
• 2 tsp olive oil
• 2 oz spinach leaves (finely chopped)
• 2.5 oz chickpeas (boiled or canned)
• 1 garlic clove (chopped)
• 1 tsp lemon juice
• 1 tsp carpers
• Salt and black pepper to taste

Instructions:

Slice into bite-size croutons.
Put in a baking dish lined with parchment paper.
Drizzle 1 tsp olive oil.
Bake at 350 F for 5 minutes.

In a mixing bowl, add spinach leaves, chickpeas, capers, and croutons.
Add garlic, 1 tsp olive oil, lemon juice, salt, and black pepper to taste.
Mix until well combined.
Transfer to a plate.
Serve and enjoy!

2. Vegetarian Eggplant Parmesan

Ingredients:

• 1 garlic clove (chopped)
• 1 tsp olive oil
• 1/2 medium white onion (sliced)
• 1/2 medium red bell pepper (chopped, remove seeds)
• 1/2 medium eggplant (chopped)
• 2 tbsp water
• 1 medium tomato (diced)
• 1 tbsp capers
• 4 basil leaves (finely chopped)
• 1 tbsp parmesan cheese (shredded)

Instructions:

Set a frying pan over medium-low heat.
Spray 1 tsp olive oil.
Saute garlic and white onion.
Add red bell pepper.
Stir fry for 1-2 minutes.
Add eggplant and 2 tbsp water.
Cover and let it cook for a few minutes until eggplant is cooked.
Add tomatoes, capers, basil leaves, and parmesan cheese.
Stir well.
Transfer to a plate.
Serve and enjoy!

3. Ground Chicken and Rice

Ingredients:

• 1/4 cup brown rice
• 1/4 medium red bell pepper (chopped)
• 1 tsp olive oil
• 1 garlic clove (minced)
• 3 oz broccoli heads (chopped)
• 2 tbsp water
• 4 oz ground chicken
• Salt and black pepper to taste
• 1 tsp low sodium soy sauce + 1 tsp honey

Instructions:

Cook 1/4 cup brown rice.
Set aside.

Set a frying pan over medium-high heat.
Spray 1 tsp olive oil.
Saute garlic and red bell pepper.
Add broccoli and 2 tbsp water.
Cover and let it cook for 3-5 minutes.
Stir well.
Add ground chicken and let it cook through.
Mix well with other ingredients.
Sprinkle salt and black pepper to taste.
Add cooked brown rice.
Cook and mix until well combined.
Drizzle 1 tsp low sodium soy sauce and 1 tsp honey.
Mix again.
Transfer to a plate.
Serve and enjoy!

4. Tomato Quinoa Salad

Ingredients:

• 1/4 cup quinoa
• 2 oz chickpeas (boiled or canned)
• 10 cherry tomatoes (chopped)
• 1 medium green onion (chopped)
• 1 tbsp parsley (finely chopped)
• Salt and black pepper to taste
• 1 tsp olive oil

Instructions:

Cook 1/4 cup quinoa.
Set aside.

In a mixing bowl, add chickpeas, cherry tomatoes, green onion, and parsley.
Add the cooked quinoa.
Mix until well combined.
Season with salt and black pepper.
Add 1 tsp olive oil.
Mix well.
Transfer to a plate.
Serve and enjoy!

5. Chicken Salad with Fruit

Ingredients:

• 6 walnut halves (chopped)
• 4 oz boneless and skinless chicken breast (boiled and chopped)
• 2 tbsp greek yogurt
• 1 tsp apple cider vinegar
• 1 tsp honey
• 1/8 tsp salt
• 1/2 apple (chopped)
• 1/2 cup grapes (cut into halves)
• 1 oz spinach leaves

Instructions:

Fry chopped walnuts.
Set aside.

In a mixing bowl, add greek yogurt, apple cider vinegar, honey, and salt.
Mix until well combined.
Add boiled and chopped chicken breast.
Add chopped apple, grapes, and spinach leaves.
Mix well.
Transfer to a plate.
Sprinkle with fried chopped walnuts.
Serve and enjoy!

6. Ground Turkey with Rice

Ingredients:

• 1 tsp olive oil
• 1 garlic clove (minced)
• 1/4 cup red onion (chopped)
• 1/4 cup red bell pepper (chopped)
• 4 oz ground turkey
• 1/8 tsp chili powder
• 1/8 tsp dried oregano
• Salt and black pepper to taste
• 3 oz crushed tomatoes
• 1/2 cup cooked rice

Instructions:

Set a frying pan over medium-high heat.
Add 1 tsp olive oil.
Saute garlic, red onion, and red bell pepper.
Add ground turkey.
Add seasonings – chili powder, dried oregano, salt, and black pepper to taste.
Cook and stir until ground turkey is cooked.
Add crushed tomato.
Cook and stir until well combined.
Serve with brown rice.
Enjoy!

7. Quinoa Salad with Feta

Ingredients:

• 3/4 cup cooked quinoa
• 1/2 cup cucumber (chopped)
• 6 grape tomatoes (cut into halves)
• 2 oz green beans (chopped)
• 2 oz green onion (chopped)
• 1 oz feta cheese (shredded)
• 1 tsp lemon juice
• Salt and black pepper to taste

Instructions:

Put cooked quinoa in a mixing bowl.
Add chopped ingredients – cucumber, grape tomatoes, green beans, and green onions.
Add feta cheese and lemon juice.
Season with salt and black pepper.
Give it a good mix.
Transfer to a plate.
Serve and enjoy!

8. Ground Turkey with Green Beans

Ingredients:

• 1 tsp olive oil
• 1/2 tsp ginger (grated)
• 4 oz lean ground turkey
• Salt and black pepper to taste
• 1/8 tsp garlic powder
• 1/8 tsp dried basil
• 3 small red chiles
• 4 oz boiled potatoes (chopped)
• 3 oz boiled green beans (chopped)

Instructions:

Set a frying pan over medium-high heat.
Add 1 tsp olive oil.
Saute ginger.
Add lean ground turkey and cook until turkey is cooked through.
Add seasonings – salt, black pepper, garlic powder, and dried basil.
Mix well.
Add small red chiles, boiled potatoes, and boiled green beans.
Cover and cook for 5-7 minutes or until potatoes are tender.
Transfer to a plate.
Serve and enjoy!

9. Vegetables and Lentil

Ingredients:

• 1/4 white onion (chopped)
• 1 garlic clove (minced)
• 1 tsp olive oil
• 1 small carrot (peeled and chopped)
• 1 small white zucchini (chopped)
• 1/4 red bell pepper (chopped)
• 1/3 cup lentils
• 1/2 cup vegetable broth
• 1/2 cup water
• 1/4 tsp turmeric powder
• 1/4 tsp cumin powder
• Salt and pepper to taste
• 1 bay leaf
• 1/2 tbsp parsley (finely chopped)

Instructions:

Set a pot over medium-high heat.
Add 1 tsp olive oil.
Saute garlic and onions until onions are translucent.
Add carrot, white zucchini, and red bell pepper.
Stir well.
Add lentils, vegetable broth, and water.
Season with cumin powder, salt, and pepper.
Put one bay leaf.
Cover and let it boil.
Remove the bay leaf once it boils.
Transfer to a plate.
Garnish with parsley.
Serve and enjoy!

Images – https://www.youtube.com/watch?v=28CIFOhkKrU

Artichoke & Sun-Dried Tomato Pasta Recipe

Looking for another vegetarian dish? This artichoke and sun-dried tomato pasta recipe is a perfect food that will complete your lunch or dinner meals. You just need a few ingredients that are very easy to find and prepare. Here’s a 40-minute pasta recipe yet very healthy and tasty. Try it out!

Ingredients:

• 227 grams or a box of gluten-free pasta
• 1 cup artichoke hearts (cut into bite-sizes)
• 1 cup snow peas
• 3/4 cup sun-dried tomatoes (cut into strips)
• 1 large red onion (diced)
• Olive oil
• Salt
• Ground black pepper

Instructions:

For the pasta:
Set a large pot over medium-high heat.
Pour water and let it boil.
Add a pinch of salt.
Once it boils, add in the pasta.
Pour some olive oil.
Stir it up to make sure it won’t stick together.
Cover the pot halfway and let it cook.
Drain the water.
Put the pasta back to the pot.
Set aside.

For the mixture:
Set a saucepan over medium heat.
Pour olive oil.
Saute onions until its golden.
Add the snow peas and reduce heat to low.
Add the sun-dried tomatoes and artichoke hearts.
Mix well.
Let it cook for 1-2 minutes or until the ingredients are cooked.
Turn off the heat.
Toss it in the pot and mix it with the pasta.
Transfer to a plate.
Top if off with fresh ground pepper.
Serve and enjoy!

Tips and ideas:

You can adjust the ingredients base on your liking and taste.

You can add other ingredients like black olives, red pepper, or basil.

You can top it off with Parmesan cheese.

Images – http://www.youtube.com/watch?v=cYHEqXr9GTc