Бесплатный фрагмент - Tasty and satisfying 50 vegetarian dinner recipes for any occasion

Chapter 1: Quick and Easy Meals

When you’re short on time but still want a delicious and nutritious dinner, the recipes in this chapter are perfect. With simple and straightforward recipes that can be made in 30 minutes or less, you’ll never have to sacrifice flavor for convenience.

With «50 Dinner Recipes for Vegetarians,» you’ll never have to worry about getting bored with your dinner options again. Whether you’re craving something hearty and filling or light and refreshing, this book has something for everyone. So why wait? Pick up a copy today and start exploring the world of vegetarian cuisine!

Shepherd’s pie with mushrooms and lentils

Ingredients:

2 cups green lentils, rinsed

4 cups vegetable broth

2 tablespoons olive oil

1 onion, diced

3 cloves garlic, minced

2 carrots, diced

2 celery ribs, diced

8 oz mushrooms, sliced

1 teaspoon thyme

1 teaspoon rosemary

1/4 cup tomato paste

2 tablespoons Worcestershire sauce

Salt and pepper to taste

4 cups mashed potatoes (homemade or store-bought)

Instructions:

In a large pot, combine the lentils and vegetable broth. Bring to a boil, then reduce heat to simmer and cook for 20—25 minutes, or until the lentils are tender. Drain any excess liquid and set aside.

Preheat the oven to 375° F (190° C).

In a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until translucent.

Add the carrots and celery to the skillet and cook for 5—7 minutes, until they begin to soften.

Stir in the mushrooms, thyme, and rosemary and cook for another 5—7 minutes, until the mushrooms are tender.

Add the cooked lentils, tomato paste, Worcestershire sauce, salt, and pepper to the skillet and stir to combine. Cook for another 5 minutes, allowing the flavors to meld together.

Transfer the lentil and mushroom mixture to a 9x13-inch baking dish and spread it out evenly.

Top the lentil and mushroom mixture with the mashed potatoes, spreading them out to cover the entire surface.

Place the dish in the preheated oven and bake for 25—30 minutes, until the mashed potatoes are golden brown and the filling is bubbling around the edges.

Remove from the oven and let the shepherd’s pie cool for a few minutes before serving.

Serve hot and enjoy your hearty and delicious shepherd’s pie with mushrooms and lentils!

Vegetarian Chili

Ingredients:

1 tablespoon olive oil

1 onion, diced

2 bell peppers, diced

3 cloves garlic, minced

2 tablespoons chili powder

1 teaspoon cumin

1 can (15 oz) black beans, drained and rinsed

1 can (15 oz) kidney beans, drained and rinsed

1 can (15 oz) fire-roasted tomatoes

1 cup vegetable broth

1 teaspoon smoked paprika

Salt and pepper to taste

Optional toppings: sliced avocado, chopped cilantro, shredded cheese, sour cream

Instructions:

Heat the olive oil in a large pot over medium heat. Add the diced onion and bell peppers, and sauté for 5—7 minutes until they start to soften.

Add the minced garlic, chili powder, and cumin to the pot, and stir for 1—2 minutes until the spices become fragrant.

Pour in the black beans, kidney beans, fire-roasted tomatoes, and vegetable broth. Stir to combine all the ingredients.

Bring the chili to a simmer, then reduce the heat to low and let it cook for 20—30 minutes, stirring occasionally.

Add the smoked paprika, and season with salt and pepper to taste.

Serve the vegetarian chili in bowls, and top with sliced avocado, chopped cilantro, shredded cheese, and sour cream if desired.

Eggplant with Parmesan Recipe

Ingredients:

2 medium eggplants, sliced into 1/2 inch rounds

2 cups of Italian breadcrumbs

1 cup of grated Parmesan cheese

2 eggs

2 cups of marinara sauce

1 cup of shredded mozzarella cheese

1/4 cup of fresh basil leaves, chopped

Salt and pepper to taste

Olive oil

Instructions:

Preheat the oven to 400° F (200° C).

In a shallow dish, mix together the breadcrumbs and Parmesan cheese. In another dish, beat the eggs.

Dip each eggplant round into the beaten eggs, then coat it in the breadcrumb and Parmesan mixture, shaking off any excess.

Place the coated eggplant rounds on a baking sheet lined with parchment paper. Drizzle lightly with olive oil and season with salt and pepper.

Bake the eggplant rounds for 20—25 minutes, or until they are golden brown and crispy.

Remove the eggplant from the oven and reduce the oven temperature to 350° F (175° C).

In a baking dish, spread a thin layer of marinara sauce. Place half of the baked eggplant rounds on top of the sauce, then spoon more marinara on top of the eggplant.

Sprinkle half of the mozzarella cheese over the marinara, then layer the remaining eggplant rounds on top.

Top with the remaining marinara sauce and mozzarella cheese.

Bake the eggplant with Parmesan for an additional 20—25 minutes, or until the cheese is melted and bubbly.

Remove the dish from the oven and let it sit for a few minutes before serving.

Garnish with chopped basil leaves before serving. Enjoy your delicious Eggplant with Parmesan!

Lentil and vegetable stew

Ingredients:

1 cup dry lentils, rinsed and drained

1 onion, diced

3 cloves garlic, minced

2 carrots, diced

2 stalks celery, diced

1 bell pepper, diced

1 zucchini, diced

1 can diced tomatoes

4 cups vegetable broth

1 teaspoon cumin

1 teaspoon paprika

1 teaspoon dried thyme

Salt and pepper to taste

Olive oil

Fresh parsley for garnish

Instructions:

In a large pot, heat some olive oil over medium heat. Add the diced onion and garlic, and sauté until golden and fragrant.

Add the diced carrots, celery, bell pepper, and zucchini to the pot. Cook for about 5 minutes, until the vegetables start to soften.

Stir in the lentils, canned tomatoes, vegetable broth, cumin, paprika, and thyme. Season with salt and pepper.

Bring the stew to a boil, then reduce the heat to low and let it simmer for about 30—40 minutes, stirring occasionally, until the lentils and vegetables are tender.

Adjust the seasoning if needed and add more water if the stew is too thick.

Serve the lentil and vegetable stew hot, garnished with fresh parsley.

Spaghetti Squash with Marinara Sauce

Ingredients:

1 large spaghetti squash

2 tablespoons olive oil

1 small onion, finely chopped

2 cloves garlic, minced

1 (28-ounce) can crushed tomatoes

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper to taste

Optional: grated Parmesan cheese for serving

Instructions:

Preheat the oven to 400° F (200° C). Cut the spaghetti squash in half lengthwise and scoop out the seeds and pulp with a spoon.

Drizzle the cut sides of the squash with 1 tablespoon of olive oil and sprinkle with salt and pepper. Place the squash halves cut side down on a baking sheet and roast in the oven for 40—45 minutes, or until the squash is tender and the flesh easily shreds into strands with a fork.

While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1—2 minutes.

Pour in the crushed tomatoes and add the dried oregano and basil. Season with salt and pepper to taste. Simmer the sauce for 10—15 minutes, stirring occasionally.

Once the squash is done, use a fork to scrape the flesh into strands. Divide the squash strands among serving plates and top with the marinara sauce. Sprinkle with grated Parmesan cheese, if using, and serve hot.

Stuffed bell peppers

Ingredients:

4 large bell peppers (any color)

1 pound ground beef or ground turkey

1 small onion, diced

2 cloves garlic, minced

1 cup cooked rice

1 can (14 oz) diced tomatoes

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper to taste

1 cup shredded mozzarella cheese

2 tablespoons olive oil

Instructions:

Preheat your oven to 375° F (190° C).

Cut the tops off of the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish and set aside.

In a skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the garlic and cook for an additional 2 minutes.

Add the ground beef or turkey to the skillet and cook until it is no longer pink. Drain any excess fat.

Stir in the cooked rice, diced tomatoes (with their juices), oregano, basil, salt, and pepper. Let the mixture simmer for 5—10 minutes.

Spoon the meat and rice mixture into the bell peppers, filling them to the top.

Sprinkle the shredded mozzarella cheese on top of each pepper.

Cover the baking dish with foil and bake for 25 minutes. Then remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.

Remove the stuffed bell peppers from the oven and let them cool for a few minutes before serving.

Vegetarian moussaka

Ingredients:

2 large eggplants, sliced into 1/4 inch rounds

2 large potatoes, peeled and sliced into 1/4 inch rounds

1/4 cup olive oil

1 large onion, diced

3 cloves garlic, minced

1 red bell pepper, diced

1 zucchini, diced

1 cup diced tomatoes

1 tsp dried oregano

1 tsp dried thyme

1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 cup tomato paste

1/2 cup vegetable broth

Salt and pepper to taste

For the béchamel sauce:

3 tbsp butter

3 tbsp all-purpose flour

2 cups milk

1/4 tsp nutmeg

Salt and pepper to taste

1/2 cup grated Parmesan cheese

Instructions:

Preheat the oven to 400° F (200° C). Place the eggplant and potato slices on a baking sheet, drizzle with olive oil and season with salt and pepper. Roast in the oven for 20—25 minutes, or until tender and slightly browned.

In a large skillet, heat 2 tbsp of olive oil over medium heat. Add the onion and garlic and sauté until softened. Add the bell pepper and zucchini and cook for another 5 minutes.

Stir in the diced tomatoes, oregano, thyme, cinnamon, nutmeg, tomato paste, and vegetable broth. Simmer for 10—15 minutes, until the vegetables are tender and the sauce has thickened. Season with salt and pepper to taste.

To make the béchamel sauce, melt the butter in a saucepan over medium heat. Whisk in the flour and cook for 2—3 minutes, until golden brown. Gradually whisk in the milk and cook, stirring constantly, until the sauce thickens. Season with nutmeg, salt, and pepper. Remove from the heat and stir in the grated Parmesan cheese.

In a greased 9x13 inch baking dish, layer half of the roasted eggplant and potato slices. Top with the vegetable mixture, then layer the remaining eggplant and potato slices on top. Pour the béchamel sauce over the top and spread it out evenly.

Reduce the oven temperature to 375° F (190° C) and bake the moussaka for 35—40 minutes, or until the top is golden brown and bubbly. Allow the moussaka to cool for 10—15 minutes before slicing and serving.

Sweet Potatoes Stuffed with Quinoa and Black Beans

Ingredients:

4 medium sweet potatoes

1 cup quinoa, rinsed

2 cups vegetable broth

1 can black beans, rinsed and drained

1 red bell pepper, diced

1 small red onion, finely chopped

2 garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon chili powder

1/2 teaspoon paprika

Salt and pepper to taste

1/4 cup chopped fresh cilantro

1/2 cup shredded cheddar cheese (optional)

Sour cream or Greek yogurt for serving

Instructions:

Preheat the oven to 400° F (200° C).

Wash the sweet potatoes and pierce them several times with a fork. Place them on a baking sheet and bake for 45—60 minutes or until they’re soft.

While the sweet potatoes are baking, prepare the quinoa. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15—20 minutes or until all the liquid is absorbed.

In a large skillet, heat some oil over medium heat. Add the diced onion and bell pepper and cook until softened, about 5 minutes. Add the minced garlic, cumin, chili powder, paprika, salt, and pepper, and cook for another 2 minutes.

Stir in the black beans and cooked quinoa, and cook for an additional 5 minutes, stirring occasionally.

Once the sweet potatoes are done, slice them open and fluff the flesh with a fork. Spoon the quinoa and black bean mixture into the sweet potatoes.

If desired, sprinkle the stuffed sweet potatoes with shredded cheddar cheese. Return them to the oven and bake for an additional 5—10 minutes, or until the cheese is melted.

Garnish with fresh cilantro and serve with a dollop of sour cream or Greek yogurt.

This dish is nutritious, vegan-friendly if the cheese is omitted, and makes for a satisfying and delicious meal.

Pasta Shells Stuffed with Spinach and Feta

Ingredients:

20 jumbo pasta shells

2 cups fresh spinach, chopped

1 cup feta cheese, crumbled

1 cup ricotta cheese

1/4 cup grated Parmesan cheese

1 egg

1/4 teaspoon nutmeg

1/2 teaspoon salt

1/4 teaspoon black pepper

2 cups marinara sauce

1/4 cup shredded mozzarella cheese

Instructions:

Preheat the oven to 375° F (190° C). Cook the pasta shells according to package instructions and drain.

In a large bowl, mix together the chopped spinach, feta cheese, ricotta cheese, Parmesan cheese, egg, nutmeg, salt, and pepper until well combined.

Spoon the spinach and cheese mixture into the cooked pasta shells and place them in a baking dish.

Pour the marinara sauce over the stuffed pasta shells, then sprinkle the shredded mozzarella cheese on top.

Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.

Serve the stuffed pasta shells hot, garnished with additional Parmesan cheese if desired.

Risotto with Butternut Squash

Ingredients:

1 butternut squash, peeled, seeds removed, and cubed

1 onion, finely chopped

2 cloves of garlic, minced

1 1/2 cups Arborio rice

4 cups chicken or vegetable broth

1/2 cup white wine

1/2 cup grated Parmesan cheese

2 tbsp olive oil

Salt and pepper to taste

Fresh parsley for garnish

Instructions:

Preheat your oven to 400° F (200° C). On a baking sheet, spread out the cubed butternut squash and drizzle with 1 tbsp of olive oil. Season with salt and pepper. Roast in the oven for 25—30 minutes, or until the squash is tender and lightly browned.

In a large pot, heat the remaining 1 tbsp of olive oil over medium heat. Add the chopped onion and cook until soft, about 5 minutes. Add the minced garlic and cook for an additional 2 minutes.

Stir in the Arborio rice and cook for 2—3 minutes, until the rice becomes translucent around the edges.

Pour in the white wine and stir until it has been absorbed by the rice.

Begin adding the chicken or vegetable broth, one ladle at a time, stirring constantly and allowing the liquid to be absorbed before adding more. Continue this process until the rice is creamy and tender, about 20—25 minutes.

Once the risotto has reached the desired consistency, stir in the roasted butternut squash and Parmesan cheese. Season with salt and pepper to taste.

Chapter 2: Light and Refreshing Options

Quinoa and black bean salad

Ingredients:

1 cup quinoa

2 cups water

1 can black beans, rinsed and drained

1 cup cherry tomatoes, halved

1 red bell pepper, diced

1/2 cup red onion, finely chopped

1/4 cup fresh cilantro, chopped

1/4 cup olive oil

2 tablespoons lime juice

1 teaspoon ground cumin

Salt and pepper to taste

Instructions:

In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low and simmer for 15 minutes, or until all the water is absorbed. Fluff the quinoa with a fork and let it cool to room temperature.

In a large bowl, combine the cooked quinoa, black beans, cherry tomatoes, red bell pepper, red onion, and cilantro.

In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. Pour the dressing over the quinoa mixture and toss to combine.

Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.