5 Healthy Vegetarian Recipes (2024)

Both nutritious and delicious!

by Maureen Callahan, R.D.
5 Healthy Vegetarian Recipes (1)

Roasted Pepper & Potato Tarts

5 Healthy Vegetarian Recipes (2)

1 9-inch refrigerated prepared piecrust
3 small Yukon Gold potatoes (about 14 oz)
3/4 cup drained and chopped roasted bell peppers
1/4 cup sun-dried tomato tapenade
3 oz feta cheese, crumbled
1/2 tsp fennel seed, crushed
1/2 tsp dried rosemary, crushed
2 large eggs, lightly beaten
4 kalamata olives, pitted and thinly sliced
Basil leaves (optional)

1. Let piecrust sit out at room temperature for 30 minutes or until pliable. Unroll crust on flat surface or cutting board and cut into 8 wedges. Roll each wedge into a ball. Take one ball and roll with a rolling pin into a 5-inch circle (it doesn't have to be perfect); tuck dough circle into a nonstick 12-piece muffin tin, crimping edges under. Repeat with remaining balls. (Dough should roll easily without the need for flour.) Fill empty muffin cups halfway with water so the dough cooks evenly.

2. Preheat oven to 425°F. Meanwhile, prick potatoes with a knife and microwave on high for 6 minutes or until tender. Let cool completely, then peel and slice crosswise into 1/2-inch-thick slices.

3. Place one potato slice into each tart shell, cutting to fit if necessary. Combine peppers, tapenade, and feta. Place a spoonful of pepper mixture into each tart shell. Top each with another potato slice.

4. Whisk fennel and rosemary into eggs, then carefully spoon egg mixture into each tart. Top the tart with a dollop of remaining pepper mixture and a few olive slices. Bake at 425°F for 25 to 30 minutes or until crust is nicely browned. Cool for 5 minutes in pan; garnish with basil leaves, if desired.

Makes 8 servings. Per serving: 184 cal, 9 g fat (2.9 g sat), 19 g carbs, 325 mg sodium, 1 g fiber, 5 g protein

Black Sesame Tofu & Vegetable Stir-Fry

5 Healthy Vegetarian Recipes (3)

1 1/3 cups cooked instant brown rice
1 package (14 oz) extra-firm tofu, drained
1 1/2 Tbsp black sesame seeds
1 tsp toasted sesame oil
2 Tbsp peanut oil, divided
1 lb asparagus, trimmed and cut into 2-inch pieces
2 cups packaged shredded carrots (about 6 oz)
1 large yellow or red bell pepper, cut into thin strips
4 green onions, trimmed and cut crosswise into 1-inch lengths
3 Tbsp freshly squeezed orange juice
2 Tbsp light miso
1 Tbsp low-sodium soy sauce
1/2 tsp cornstarch

1. Prepare rice according to package directions. Meanwhile, blot tofu dry with paper towels and press to remove some of the liquid; cut crosswise into 8 slices. Place sesame seeds in a shallow bowl and dredge tofu through seeds.

2. Heat sesame oil and 1 tablespoon peanut oil in a large nonstick skillet over medium-high heat. Add tofu and cook for 4 to 5 minutes or until nicely browned. Flip over and continue cooking for 4 to 5 minutes or until nicely browned on other side. Remove tofu to serving dish.

3. Add remaining peanut oil to skillet and heat. Stir in asparagus and shredded carrots; stir-fry for 4 minutes or until crunchy-tender. Stir in bell pepper and onion; cook for 2 minutes. Reduce heat to low and return tofu to pan.

4. Combine orange juice, miso, soy sauce, and cornstarch in a small bowl; whisk until well blended. Pour juice mixture into skillet and cook for 1 minute, stirring to coat vegetables and tofu. Serve over brown rice.

Makes 4 servings. Per serving: 321 cal, 14 g fat (2.1 g sat), 38 g carbs, 552 mg sodium, 6 g fiber, 13 g protein

Spinach Barley Salad with Gorgonzola & Toasted Walnuts

5 Healthy Vegetarian Recipes (4)

4 cups quick-cooking pearl barley
3 Tbsp sherry vinegar or red-wine vinegar
1/2 tsp Dijon mustard
2 Tbsp extra-virgin olive oil
1 oz Gorgonzola cheese, finely crumbled (about 1/4 cup)
6 cups baby spinach leaves, shredded
1/4 cup sliced red onion
2 Tbsp toasted chopped walnuts

1. Cook barley according to package instructions. Meanwhile, whisk together vinegar and mustard. Whisk in oil until well blended, then whisk cheese into the mixture.

2. Put cooked barley in a serving bowl. Add remaining ingredients, plus salt and pepper to taste, then toss gently. Stir in vinaigrette; cover and refrigerate for at least 30 minutes to allow flavors to mix.

Makes 4 servings. Per serving: 330 cal, 12 g fat (2.9 g sat), 51 g carbs, 463 mg sodium, 8 g fiber, 7 g protein

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Eggplant Parmesan Lasagna

5 Healthy Vegetarian Recipes (5)

1 tsp olive oil, divided
1 eggplant (about 1 lb), sliced crosswise into 1/4-inch-thick rounds
1 jar (26 oz) cabernet marinara sauce
6 uncooked whole-wheat lasagna noodles
1 cup part-skim ricotta cheese
1 log (3.5 oz) soft goat cheese, room temperature
1/3 cup chopped fresh basil, divided
1/4 tsp crushed red pepper flakes
1/4 cup shredded Parmesan cheese

Preheat oven to 450°F. Line a baking sheet with foil and brush with 1/2 teaspoon oil; spread eggplant in a single layer on baking sheet and roast for 15 minutes. Remove from oven; pull up foil and seal edges to close. Let stand 15 minutes to allow eggplant to steam until tender.

2. Meanwhile, rub an 8-inch square baking dish with remaining 1/2 teaspoon oil. Combine marinara with 1/2 cup water. Spread 1/2 cup sauce mixture in baking dish. Place 2 noodles on top of sauce. You'll need to break noodles to fit and form three rows, but don't worry about making perfect pieces. Break off a third of each noodle to form the extra row.

3. Combine ricotta, goat cheese, 3 tablespoons basil, and pepper flakes. Dollop half of cheese mixture onto noodles, spreading carefully to cover. Top with half of eggplant slices and 3/4 cup sauce mixture. Repeat layers, beginning and ending with noodles each time.

4. Top noodles with remaining sauce mixture, spreading to cover edges. Cover baking dish with foil and bake at 450°F for 45 minutes or until noodles are tender and mixture is bubbly.

5. Uncover and top with Parmesan cheese and remaining basil; continue cooking 5 minutes or until cheese melts. Let stand 10 minutes before slicing and serving.

Makes 4 servings. Per serving: 438 cal, 15 g fat (7.7 g sat), 54 g carbs, 784 mg sodium, 10 g fiber, 23 g protein

Curried Sweet Potato & Chickpea Stew

5 Healthy Vegetarian Recipes (6)

1 1/2 Tbsp canola oil
1 1/2 cups thinly sliced onion
2 cups coarsely chopped green bell pepper
1 1/2 Tbsp curry powder
1/2 Tbsp cumin
1/2 tsp salt, divided
1 qt low-sodium vegetable broth
4 cups peeled 1/2-inch pieces of sweet potato or butternut squash
1 can (19 oz) unsalted chickpeas, drained
1 cup light coconut milk
1/4 cup finely chopped cilantro
3/8 tsp ground black pepper

1. Heat oil in a large stockpot or Dutch oven over medium heat. Stir in onion and bell pepper; cook for 8 minutes or until tender.

2. Stir in curry powder, cumin, and 1/4 teaspoon salt; cook for 2 minutes. Add vegetable broth and sweet potatoes and bring to a boil; reduce heat, cover, and simmer for 15 minutes or until potatoes are tender.

3. Remove 1 cup of sweet potatoes and mash with a fork. Stir mashed potatoes back into pot and bring to a boil; reduce heat and boil gently for 5 minutes to allow mixture to thicken. Stir in chickpeas, coconut milk, cilantro, and black pepper. Cook for 1 to 2 minutes or until warm throughout. Stir in remaining 1/4 teaspoon salt and serve.

Makes 4 servings. Per serving: 315 cal, 10 g fat (3.5 g sat), 50 g carbs, 576 mg sodium, 11 g fiber, 8 g protein

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