For vegetarians and vegans looking to add more flavor to meals without spending hours in the kitchen, here are some quick and easy recipes to try. The ingredients are simple but the results are anything but boring.
A favorite go-to is hummus and veggie wraps. Simply blend chickpeas, tahini, olive oil, lemon juice and spices like cumin and paprika to make the hummus. Spread it onto tortillas or lavash bread and top with sliced cucumbers, carrots, sprouts and avocado. Roll up the wraps and enjoy. Bursting with freshness and flavor, they make a perfect light summer meal.
Another quick recipe is pasta primavera. Sauté whatever fresh vegetables you have on hand like zucchini, bell peppers, broccoli and tomatoes in olive oil with garlic and Italian seasoning. Toss with cooked pasta such as penne or farfalle, parmesan cheese and fresh basil. This colorful dish comes together in about 15 minutes but tastes gourmet.
For breakfast or brunch, make tofu scramble. Crumble extra-firm tofu and sauté in a pan with nutritional yeast, turmeric, garlic and chili powder. The turmeric gives it a yellow hue and savory flavor like eggs. Add in sautéd mushrooms, spinach and tomato. Serve the scramble with toast or hash browns. Tofu has never tasted so satisfying.
If you have a little more time, vegetarian shepherd’s pie is a comfort food favorite. Make a lentil and veggie filling with sautéd carrots, corn and peas in a rich gravy. Pour into a baking dish and top with mashed potatoes. Broil for a few minutes until the potatoes are lightly browned. The irresistible aroma of the gravy and mashed potatoes will have everyone eagerly awaiting to dive in.
For a protein-packed salad, make a quinoa and black bean salad. Toss cooked quinoa with black beans, corn, avocado and a lime vinaigrette. The citrus dressing complements the earthy flavors of the beans and corn. Add tomatoes, cilantro and chili powder for extra flavor and spice. This satisfying salad works well as a side or main dish.
A favorite snack or appetizer is baked brie with fig jam and nuts. Place a wheel of brie on a baking sheet and top with fig jam, chopped walnuts or almonds and a drizzle of honey. Bake at 350 F until the cheese is melted and bubbly, about 15 minutes. Serve with bread, crackers or fresh fruit. The combination of the creamy brie with the sweet fig jam is simply irresistible.
For dessert, make banana ice cream in just 5 minutes. Blend 3 bananas, 1 cup milk or non-dairy milk and 1/4 cup honey or maple syrup. Pour into your ice cream maker and churn until thick and creamy, about 20-25 minutes. No ice cream maker? Freeze the mixture in your freezer, stirring frequently, until firm. This dairy-free ice cream is vegan, paleo and naturally sweetened.
With these quick and easy recipes, you’ll never run out of fresh and exciting vegetarian meals and treats to make at home. From hummus veggie wraps to tofu scramble to banana ice cream, vegetarian food doesn’t have to be boring or time-consuming. Get creative with seasonal produce and your favorite spices and condiments to make flavorful vegetarian dishes in no time.
