I've long been on the 'Meatless Monday' bandwagon. I love taking the night off from cooking meat and eating lighter fare. During these warm summer months, I naturally crave lighter, healthier meals. And while that can sometimes look like a meal of nothing but salads, it definitely doesn't have to be! Vegetarian food can be just as exciting! I've prepared an entire week's worth of vegetarian dinners to keep your taste buds happy and your belly full all week long. Plus, these recipes are quick and easy to prepare. Give them a shot, and enjoy being meat-free.
Monday:
Black Bean Wraps Recipe
Ingredients
For the Cashew Cream:- 1 cup cashew nuts, raw and unsalted
- lemon juice, from one small lemon
- 1 teaspoon apple cider vinegar
- 5 tablespoons water
- 1 cup cooked white rice, brown rice, or wild rice
- 1 cup quinoa, cooked
- 1 15 oz can black beans, cooked
- 1 teaspoon cumin
- 1/4 teaspoon chipotle chili powder
- 1 teaspoon honey
- 1 tablespoon olive oil
- fresh lime juice, from 1/2 lime
- 1/4 cup fresh cilantro, chopped
- 2 green onions, diced
- 1 red bell pepper, cored and diced
- 1 head romaine lettuce, or other lettuce suitable for wraps
Directions
For the Cashew Cream:
- In the bowl of a food processor, combine cashews, lemon juice, and apple cider vinegar.
- Pulse until combined.
- Add the water 1 tablespoon at a time, pulsing until mixture is creamy and as thick or thin as desired.
- Refrigerate until ready for use.
For the wraps:
- Combine all of the ingredients, excepting the lettuce leaves, in a large bowl.
- Toss gently to distribute the oils and spices evenly. Taste to adjust seasonings.
- Spoon mixture into lettuce leaves and top with cashew cream.
These black bean wraps with cashew cream are a crowd favorite. Simple to whip up, and relying mostly on ingredients you already have in your pantry (canned beans, rice, and quinoa), you're just 30 minutes away.
Tuesday:
Barley Beet Salad Recipe
Ingredients
- coconut oil cooking spray
- 1/4 cup pine nuts
- 1/8 yellow onion, sliced thin
- 1 clove garlic
- 3 cups vegetable stock
- 3/4 cup pearled barley
- 6 ounces beets, steamed
- 1 tablespoon sesame seeds
- 2 teaspoons dill, dried
- 1 teaspoon fresh cilantro, finely chopped
- garlic salt, to taste
Directions
- Boil barley per package instructions, but instead of water and salt, use the same amount of veggie broth and set aside so it cools slightly.
- Spay a small cast iron pan with coconut oil spray and turn the heat up to medium to warm the pan.
- When you can put your hand over the pan and feel the heat, add pine nuts and thinly sliced onions and sauté until the pine nuts begin to brown, (approximately 7 minutes), stirring occasionally.
- Remove from heat, set aside in a bowl to cool.
- Chop steamed beets and place into a medium-sized serving bowl.
- Add barley, pine-nut mixture, cilantro and dill and stir.
- Add sesame and hemp seeds.
- Add garlic salt to taste and either serve warm or place in the fridge to cool.
Notes
- To make this recipe gluten-free, simply change the barley to quinoa.
This barley beet salad is a great side dish, but with a fried egg on top, makes a quick and easy main course. If you buy par-cooked barley and grab cooked beets from the salad bar, it comes together super fast. My favorite part is the pine nuts and sesame seeds on top for crunch.
Wednesday:
Spring Vegetable Pad Thai Recipe
Ingredients
- 14 ounces pad thai rice noodles, or rice noodles of choice
- 1 yellow bell pepper, thinly sliced
- 1 carrot, shredded
- 3 cups red cabbage, thinly sliced
- 2 cups edamame, shelled
- 6 spears asparagus, chopped - you'll cook them with the rice noodles and soy beans
- 2/3 cup liquid aminos, or soy sauce
- 1/4 cup sesame oil
- 2 tablespoons creamy peanut butter
- 1 teaspoon ginger, peeled and grated (fresh)
- sesame seeds
- fresh cilantro, chopped
- soy sauce, to taste
Directions
- Add all ingredients for the sauce to a small blender and blend until smooth. Set aside.
- Bring a pot of water to a boil and add the rice noodles.
- Allow the noodles to cook until softened, about 8 to 10 minutes.
- 6 minutes in to cooking, add the shelled edamame and the chopped asparagus to the hot water in order to cook the vegetables (you want to leave the asparagus al dente and not over-cook it). Note: if you aren't using Pad Thai rice noodles, follow the instructions on your package of rice noodles
- Strain the vegetables and noodles into a colander and immediately place in a large serving bowl.
- Add the remaining vegetables, pour the sauce over everything and toss together.
- Add salt and soy sauce (or liquid aminos) to taste.
Notes
- Liquid aminos have a similar flavor to soy sauce. You can replace the liquid aminos with low-sodium soy sauce.
If you need a mid-week pick me up, look no further than this bright, fresh and healthy Pad Thai. It has the addition of edamame for a sweet dose of protein to keep you satisfied.
Thursday:
Vegetable Pot Pie Recipe
Ingredients
- 3 tablespoons butter, divided use
- 1/2 cup onion, diced
- 1/2 cup chopped celery
- 1/2 cup carrot, diced
- 1 small zucchini squash, diced
- 3 cloves garlic, minced
- 1 teaspoon dried parsley
- 2 teaspoons dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1 teaspoon dried rosemary, crushed
- 1 bay leaf
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 14 ounces diced tomatoes, 1 can
- 2 cups vegetable stock
- 1 cup water
- 8 ounces green beans, 1 can
- 8 ounces red kidney beans, 1 can
- 2-3 handfuls kale, spinach, or thinly sliced cabbage
- 2 sheets phyllo dough, thawed on counter
- 1/4 cup parmesan cheese
Directions
- Place the phyllo dough on the counter to defrost while cooking.
- In a heavy saucepan with a lid, melt 2 tablespoons of the butter over medium heat and sauté the onion, celery and carrots for 4-5 minutes. Add the zucchini and garlic and continue to cook for 1 minute. Add all of the dried herbs, salt and pepper. Cook for 1-2 minutes, or until the spices smell fragrant.
- Add the tomatoes, stock, water, green beans and kidney beans. Bring to a simmer. Simmer for 30-40 minutes.
- Preheat the oven to 400°F.
- Stir the dark greens or cabbage in to the soup and cook for 2 minutes, or until slightly wilted. Ladle the soup into 2 oven-safe dishes. Top each dish with a crumbled piece of phyllo dough. Dot the surface of the phyllo dough with the remaining tablespoon of butter. Sprinkle half of the cheese on each bowl, too.
- Bake for 15-20 minutes, until phyllo is crispy and golden brown. Serve hot.
For something a little heartier, try this Minestrone Pot Pie for two. It takes regular minestrone soup for a joy ride with a crunchy, cheesy crust. It's seriously delicious.
Friday:
Indian Fried Rice Recipe
Ingredients
- 7 ounces firm tofu, drained
- 1 tablespoon canola oil
- 2 whole cloves
- 1 cinnamon stick, 1" long
- 1/2 teaspoon cumin seeds
- 1/8 teaspoon asafoetida
- 1/2 cup onion, diced
- 1/2 cup bell peppers, diced
- 1 jalapeño pepper, deseeded and minced, optional
- 1/4 teaspoon turmeric
- 2 cups cooked white rice, day old
Directions
- Cut the tofu into small cubes. Heat a non-stick pan over medium heat and cook the cubes until lightly browned.
- Remove the tofu from the pan and set aside. Heat the oil in the pan over medium heat.
- Heat the cloves, cinnamon stick and cumin in the oil until it begins to brown slightly and become fragrant. Add the asafoetida.
- Stir in the garlic, onions, bell pepper and jalapeno (if you want spicy). Cook until the vegetables soften. Add the turmeric.
- Stir in the rice, breaking apart any clumps and making sure all the rice is coated with the seasonings.
- Salt to taste.
- Add the tofu and cook for another 2 minutes while stirring.
Notes
- I stir-fry my tofu first to get it crispy but use no oil. If you do not have a good non-stick pan you will need to use a little oil to prevent sticking.
Stop right there—do not call for takeout food! Make your own takeout at home with this Indian Fried Rice recipe. Everything is made in one pan—from the tofu to the rice, so it couldn't be easier.
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