Great Vegetarian Dinner Ideas

Need some vegetarian dinner ideas? These are some of our favorite vegetarian dinner recipes. Some are more quick than others...but they are all delicious!

Zucchini "Crab Cakes"
contributed by Anne Flasser

Ingredients

2 cups coarsely grated zucchini
Sea salt to taste
1 cup of bread crumbs
1 egg, beaten
1 and 1/2 tsp. Old Bay Seasoning
1 tsp. Dijon mustard
1 Tbsp. mayonnaise, vegenaise or plain yogurt
Juice of 1/2 lemon
1/4 cup chopped, fresh parsley
Vegetable or grapeseed oil for frying

Place the grated zucchini in a colander, sprinkle with sea salt. Let the zucchini sit for about 30 minutes to remove additional liquid. It should be fairly dry.

Place the zucchini and bread crumbs in a large bowl and mix together thoroughly. Combine the egg, Old Bay seasoning, Dijon mustard, mayo, lemon juice and parsley in a small bowl, mixing gently. Add the mixture to the zucchini and bread crumb mixture. Form into patties. Place them in a skillet with the oil (enough to coat the bottom of the skillet well). Saute patties until nicely browned on both sides.

Serve with tartar sauce, cocktail sauce, chopped capers, fresh basil or lemon wedges. Also goes well with halved sun gold or cherry tomatoes. A side dish of succotash with corn and baby limas and a small dish of peaches make for a nicely rounded meal.

Makes about 8 patties.

** Note from NJR - when we tried this recipe we thought the cakes were tasty but we may have scrimped on the Old Bay a bit...don't be afraid to be generous with it to give it that extra "seafood" flavor-hint!

Eggplant Lasagna

Ingredients

1 Tbsp. olive oil
2 clove garlic, minced, divided
1 medium eggplant, diced
1 tsp. dried oregano
2 cups part-skim ricotta cheese
2 Tbsp. freshly grated Parmesan cheese
2 (25 oz.) jars low-sodium tomato sauce
18 sheets no-bake lasagna noodles, preferably whole-wheat
2 (10 ounce) packages frozen chopped spinach, defrosted and well drained
1 cup part-skim mozzarella cheese

Preheat oven to 375 degrees.

Heat oil in a medium skillet over medium heat. Sautee 1 clove minced garlic until light golden brown. Add eggplant and oregano and stir. Cover and cook until eggplant is tender (do not over cook), about 5 to 7 minutes.

Meanwhile mix ricotta with Parmesan and remaining garlic. Set aside.

Cover the bottom of a 9x13-inch baking dish with 2 cups of sauce. Cover sauce with a layer of uncooked noodles. Top with a thin layer of sauce. Add the cooked eggplant and another thin layer of sauce. Distribute all the ricotta cheese evenly. Add another layer of noodles, followed by a thin layer of sauce. Add all the spinach and another thin layer of sauce. Add another layer of noodles and sauce.

Cover with baking dish cover or a sheet of wax paper followed by a sheet of foil. Bake for approximately 45 minutes. Then uncover, sprinkle mozzarella cheese on top and continue baking, about 15 minutes.

Makes 12 servings.

Per serving: 280 calories, 6 g total fat (2.5 g saturated fat), 41 g carbohydrate, 16 g protein, 8 g dietary fiber, 170 mg sodium.

Pasta with Sun Dried Tomatoes

Ingredients

1 1/2 Tbsp. of grapeseed oil, divided
1/4 cup of pine nuts
1 cup of sun dried tomatoes, dry-packed - not in oil
1 cup of boiling water
6 cloves of garlic, pressed
1/4 tsp. red pepper
1/4 tsp. sea salt
1/4 tsp. granulated black pepper
1 1/2 Tbsp. dried Italian seasoning
1/2 pound whole-grain fettuccine
1 ounce freshly ground Parmesan cheese

Heat 1/2 Tbsp. of grapeseed oil over medium heat in a small
skillet. Add pine nuts and saute, stirring frequently until
lightly browned. Place in small bowl and set aside.

Place tomatoes in a small bowl. Cover them with the boiling
water and allow them to soak until tender. Drain the tomatoes,
reserving the liquid. Coarsely chop the tomatoes
and set aside.

Heat the remaining grapeseed oil in the skillet over medium heat.
Add the garlic, chopped tomatoes, salt, red and black pepper as
well as the Italian seasoning. Stir frequently, until garlic is lightly browned.
Add the reserved tomato liquid to the mix and simmer on low heat.

Meanwhile, cook the pasta al dente according to package
directions. Drain the pasta and gently toss with the "sauce"
from the skillet mix. Stir gently to mix thoroughly and absorb
as much of the liquid as possible.

Top each serving with pine nuts and a sprinkle of Parmesan
cheese. Delicious!

This particular recipe makes about two servings.

2 Tbsp. grape seed oil (canola or olive oil may be substituted)
2 cloves garlic, crushed
1 small yellow or white onion, sliced
2 carrots, grated
8 oz. mushrooms, sliced
2 stalks celery, cut in 1/4 inch slices
1 medium zucchini, cut in half and sliced
2 cups shredded cabbage
4 Tbsp. reduced-sodium soy sauce, or to taste
3 cups brown rice, cooked (preferable day-old)
4 egg whites
4 whole eggs
Pinch of white pepper, or to taste
Pinch of crushed red pepper flakes (optional)

Heat oil over medium heat in a wok or large skillet. Add garlic and onions and cook, stirring until tender.

Stir in all vegetables. Cook, stirring occasionally until zucchini and cabbage are tender.

Add soy sauce and rice and gently mix thoroughly. Add egg whites and egg and cook while stirring until egg is cooked. Season with white pepper and red pepper flakes, if using.

Makes 8 servings.

Per serving: 190 calories, 7 g total fat (1 g saturated fat), 25 g carbohydrate, 9 g protein, 3 g dietary fiber, 300 mg sodium.

1 Tbsp. rice wine or dry Sherry
1 Tbsp. reduced-sodium soy sauce
3 Tbsp. water
1 Tbsp. canola oil
1/4 tsp. red pepper flakes
1 Tbsp. chopped garlic
1 Tbsp. finely chopped ginger
5 cups broccoli florets
1/2 tsp. sugar

In small bowl, combine wine and soy sauce with 3 tablespoons water and set aside.

In wok or large fry pan, heat oil over high heat for 30 seconds. Add red pepper flakes, garlic and ginger. Stir-fry until fragrant, 30-60 seconds. Add broccoli and sugar, and stir-fry until florets are well coated with oil and seasoning and bright green, 1-2 minutes. Pour in soy sauce mixture. Cover wok or pan, and cook until broccoli is crisp-tender, 4-5 minutes.

Makes 4 servings.

Per serving: 60 calories, 4 g total fat (0 g saturated fat), 5 g carbohydrate, 3 g protein, 3 g dietary fiber, 120 mg sodium.

* Dana Jacobi is the author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.

Green Beans with Basil and Mint
contributed by Mary Lou Gore

Ingredients

6 cups water
2 lbs. fresh green beans, trimmed if desired
2 cloves garlic, finely chopped
1/2 cup shredded fresh basil
1/3 cup shredded fresh mint
1 small red sweet pepper, chopped
2 Tbsp. olive oil
1/2 tsp. salt

In a 4 qt. Dutch oven, bring water to boiling. Add green beans and return
to boiling; reduce heat. Simmer, uncovered, for 7 to 8 minutes or until beans
are crisp-tender, adding garlic for the last minute of cooking. Drain after cooking.

Meanwhile, in a large bowl, combine the basil, mint, sweet pepper, olive oil and salt.
Add drained beans and garlic. Toss gently to combine.

Makes about 8 servings

No-Bake Veggie Lasagne
contributed by Mary Lou Gore

Ingredients

2 eggs
2 cups Italian-seasoned dry breadcrumbs
2 Tbs. grated Parmesan
3/4 cup olive oil
2 lbs. zucchini and/or yellow squash, cut crosswise into 1/4" slices
1 1/2 lbs. red and/or yellow tomatoes, sliced 1/8" thick
1 cup fresh basil, chopped
1 cup Caesar-style vinaigrette
1 lb. sliced mozzarella cheese
Fresh Basil leaves (optional)

Line a baking sheet with paper towels.
In a small bowl, beat eggs with 1 Tbs. water.
In another bowl, mix breadcrumbs and Parmesan

In a large skillet, heat 1/4 cup of oil over medium-high heat. Coat the
squash in the egg batter and dip into the breadcrumb mixture. The place in
hot oil. Cook, truning once, until lightly browned - about 3 min. per side,
adding more oil if needed. Using a slotted spoon, transfer the squash to the
paper towels to drain.

In a 2 1/2 qt. baking dish, arrange 1/3 of the squash in a single layer.
Top with 1/3 of the tomato slices and 1/3 cup of basil; drizzle with 1/3 cup
of vinaigrette. Repeat with half of remaining squash, tomato, basil and vinaigrette.
Top with 1/2 the mozzarella then the remaining squash, tomato, basil and vinaigrette.
Cover with plastic wrap; let stand 1 hour or refrigerate until serving. Bring to room
temperature before serving. Garnish with fresh basil leaves, if desired.

Serves 6 - 8.

Ingredients

1 Tbsp. extra virgin olive oil
1 red bell pepper, diced
2-3 cloves garlic, minced
1 Tbsp. curry powder (or more to taste)
1 tsp. chili powder, or to taste
1/2 tsp. cayenne pepper, or more to taste (optional)
1 can (15 oz.) can chick peas, rinsed and drained
1 small sweet potato, peeled and cut into 1/2-inch pieces
2 carrots, peeled, ends trimmed and thinly sliced
2 cups chopped spinach or chard, stems removed
1/3 cup raisins
2 Tbsp. prepared mango chutney (dice any large pieces of mango)
1/2 cup vegetable broth
1 cup cooked brown rice
Plain non-fat yogurt, for garnish (optional)
1/4 cup crushed peanuts, for garnish

In blender, puree chutney. Gradually add broth while continuing to blend. Set aside.

Heat oil in heavy large saucepan over medium heat. Add bell pepper and garlic and sauté 3 minutes. Add curry and chili powders. Stir 1 minute. Add chickpeas, potato, carrots, greens and raisins. Stir in chutney and broth. Bring to boil. Reduce heat to low, cover and simmer until vegetables are tender, about 10 minutes. Add rice and cook, uncovered, for 5 minutes, stirring often. Mound pilaf in large bowl. Serve garnished with a spoonful of yogurt and peanuts, if desired.

Makes 4.5 cups, or 4 servings.

Per serving: 323 calories, 5 g total fat (<1 g saturated fat),62 g carbohydrates, 9 g protein, 10 g dietary fiber, 436 mg sodium.

Used by permission from the AICR

Eggplant-Tomato Casserole
     contributed by Mary Ann Spagnuolo

Ingredients

1 medium to large eggplant
2 eggs, beaten
1 cup breadcrumbs
1/2 tsp. salt
1/2 cup olive oil
1/2 cup onion, chopped
1/2 cup green peppers, chopped
1 tbsp. dried parsley
1 clove of garlic
2 tbsp. butter
dash of pepper
1/4 tsp. dried basil
2 cups canned, chopped tomatoes
1 cup of sharp or mozzarella cheese

Pare eggplant. Cut into 1/2 inch slices. Dip into
egg and then into salted breadcrumbs.

Heat oil in large skillet. Saute eggplant until golden
brown on both sides. Place in shallow baking dish.
Cook onion, green pepper and garlic in butter for about 5
minutes. Add seasonings and tomatoes and blend well.

Spoon over eggplant and top with cheese. Bake at 350 degrees
for about 30 minutes. Makes 6 servings

Ingredients

1 15 oz. can of Black Beans, drained and rinsed
1 28 oz. can no-salt added tomatoes, undrained
1 cup of green bell pepper, chopped
1/2 cup reduced-sodium salsa
1 tsp. Watkins Organic Chili Powder
1/2 tsp. Watkins Organic Onion Powder
1/2 tsp. Watkins Organic Cumin
1 cup non-fat Ricotta cheese or
     1/2 cup non-fat Ricotta cheese and 1/2 cup x-tra
     firm tofu crumbled with a fork
1/4 tsp. Watkins Organic Garlic Powder
1 egg
10 lasagne noodles, uncooked
1 1/2 cups reduced-fat, shredded Cheddar cheese

Coat a 9 x 13 inch baking dish with non-stick cooking spray. In a large bowl slightly mash the beans; stir in the tomatoes, green pepper, salsa, chili and onion powders and cumin. Using a small bowl, blend Ricotta cheese (or cheese and tofu), garlic powder and egg.

Spread 1 cup of the tomato mixture over the bottom of the dish. Lay five noodles across the tomato mixture. Top with half the remaining tomato mixture. Spread cheese mixture over the top. Continue layering with half the cheddar cheese, then with the remaining noodles, tomato mixture and cheddar cheese. Cover tightly with spray-coated foil. Bake at 350 degrees F for 45 minutes. Remove foil and let stand about 12 to 15 minutes before serving.

Delicious!

For more information on Watkins Organic Seasonings Click Here.

Pasta and Cold Veggies

Ingredients

1/2 box (8 oz.) whole wheat Fusilli or Rotini pasta
1 cup green bell pepper, chopped
1 cup red bell pepper, chopped
1/2 cup red onion, chopped
1/2 cup small, white mushrooms, chopped
1 cup of broccoli flourettes
1 medium red tomato, quartered and chopped
1 tbsp. Earth Balance vegetable spread

In a medium to large sauce pan, cook the pasta per the package directions. While the pasta is cooking, prepare the chopped vegetables.

Once the pasta has cooked for the appropriate time (we like it al dente)drain it but don't rinse; return it to the saucepan. While the pasta is still warm, add the Earth Balance or any other non-hydrogenated spread and mix to coat the pasta.

Spoon pasta onto individual serving plates and sprinkle on the cold veggies. Salt & pepper to taste. Serve with whole wheat dinner rolls, rye bread or pumpernickel and a side of fresh strawberries.

Not only does this dish look pretty it tastes great with just the right combination of warm pasta and cold veggies!

Ingredients

2 tbsp. Safflower oil
1/2 pound Extra Firm Tofu (or half a container)
1 tbsp. of toasted sesame seeds
2 cups of cooked brown rice, chilled
3 green onions, sliced
1 stalk of celery, sliced diagonally
1 small carrot, shredded
2 - 3 tbsp. of soy sauce or Braggs*
1/8 tsp. Watkins organic ground black pepper

Place the tofu on a paper towel or cheesecloth and, using another towel or cheesecloth, press as much water out of it as you can without "mashing" it. Then cut the tofu into 1/2" to 3/4" inch cubes.

Heat oil over medium high heat in a large skillet, wok or electric fry pan.
Place tofu in skillet and sear until it becomes a light golden brown and slightly crispy. Sprinkle sesame seeds over the tofu. Stir frequently.
Once the tofu has browned a little, add the rest of the ingredients and stir to mix thouroughly.
Mix in the soy sauce or Braggs*.
Reduce heat, cook and stir until heated through (only about five to 10 minutes)

When finished serve with a whole wheat dinner roll or sliced sprouted bread. Add a side dish of plain or mandarin oranges.

* Braggs is a tamari/soy sauce alternative that is not heated, fermented, or salted. It is available in health food stores and some grocery stores.

Ingredients

8 oz. package of elbow macaroni
12 oz. of Morningstar veggie crumbles
1 large onion, chopped
1 1/2 cups chopped celery
1 (28 oz.) can of diced tomatoes, not drained
1 (8 oz.) can of tomato sauce
1 beef flavored boullion cube
1 tsp. seasoned salt
1/2 tsp. oregano leaves
1/4 tsp. Watkins organic ground black pepper
1/8 tsp. garlic salt or garlic powder
1 cup shredded skim mozzarella cheese

While the macaroni is cooking according to the package
directions, spray a 3 qt. casserole dish with Pam organic
canola oil cooking spray.
In a large skillet saute the onions and celery until the onions are slightly translucent.
Add in the veggie crumbles and cook until crumbles begin to brown a little.
Add the tomatoes, tomato sauce and spices.
Add the boullion cube and bring to a boil.
Reduce heat and simmer for about 8 to 10 minutes.
After draining the macaroni, combine the sauce and macaroni and mix well.
Pour into casserole dish; top with cheese. Cover and bake
at 350 until cheese is melted (about 8 to 10 min.) Serves 4 - 6.

Ingredients

1 lb. Brown Rice Penne pasta
1/4 - 1/2 Cup Olive Oil
3-5 cloves garlic
1-2 heads broccoli
Sun dried tomatoes
Grated Parmesan cheese
Sea salt

Place a pot of water on high to boil for pasta . After you turn that on, begin sautéing garlic in olive oil on very low heat in a small pan (careful not to burn)…..approx 2-3 minutes.

When water for pasta boils, place pasta in pot. Then turn on steamer to begin steaming broccoli. I cook pasta approx 7 minutes as the time indicated on package of 15 minutes make pasta too soft. Broccoli should be lightly steamed when pasta is done - still a little crisp- you can steam longer if you prefer it softer.

Drain pasta and place back in pot. Combine pasta, garlic & olive oil, broccoli, sun-dried tomatoes, grated parmesan cheese and sea salt to taste (fresh parmesan is much tastier).

Note: Try adding vegetarian sausage or vegetarian Italian sausage cut into small pieces! Or, at times we add lightly heated soybeans.

Ingredients

8 ounces, fresh, whole mushrooms
2 medium zucchini, cut into 1 inch slices
10 cherry tomatoes
1 1/2 tsp. Watkins Garlic & Parsley Grapeseed Oil
1 tbsp. Watkins Italian Seasoning
1 tsp. Watkins Seasoning Salt
1 tsp. Watkins Italian Pepper, to taste
Grated Parmesan cheese, to taste

Toss first 8 ingredients together in a large bowl.
Thread vegetables on metal skewers; grill until crisp
and tender.
Sprinkle with Parmesan cheese.

Ingredients

1/2 cup carrots, sliced into 1/4 inch pieces
1 medium head Savoy cabbage, cored and cut into 1-inch pieces
2 bunches scallions, finely chopped (about 3 cups)
2 Tbsp. canola oil
2 Tbsp. seasoned rice wine (or dry cooking sherry may be substituted)
2 Tbsp. black bean garlic sauce
1 Tbsp. distilled white vinegar
1 Tbsp. sesame oil
4 dashes hot sauce, or to taste

Preheat oven to 500 degrees.
Steam carrots until tender, 2-3 minutes in microwave.
Toss cabbage, steamed carrots and green onions with canola oil
in a large roasting pan and spread evenly. Roast until cabbage
begins to wilt and brown, approximately 15 minutes.

Combine rice wine with black bean garlic sauce in a small glass bowl.
Drizzle over cabbage and carrots and gently toss. Place back in oven
and continue to roast until cabbage is tender, about 4-5 minutes.
Remove from oven and toss with vinegar, sesame oil and hot sauce.

Makes 8 servings.

Per serving: 110 calories, 6 g total fat (<1 g saturated fat), 13 g carbohydrates,
3 g protein, 5 g dietary fiber, 168 mg sodium.

* Recipe courtesy of the American Institute for Cancer Research

Ingredients

Salt and freshly ground black pepper, to taste
Cooking spray
1 large zucchini, sliced into 1/4 inch pieces
1 large green bell pepper chopped
1 large red bell pepper chopped
1/4 cup grated Parmesan cheese
1 cup green beans, fresh or frozen, trimmed and cut into 1/2 inch pieces
2 medium potatoes, peeled and cut into 1/2 inch pieces
1 large carrot, sliced into 1/2 inch pieces
1 Tbsp. olive oil
3 garlic cloves, chopped
1/2 medium Spanish or yellow onion, chopped
4 tomatoes, each sliced into 8 wedges
2 cups chopped cauliflower
1 tsp. poultry seasoning **

Preheat oven to 350 degrees. Boil 2 inches of water in 3-quart
saucepan. Add beans, potatoes, carrots. Bring back
to boil, reduce heat, cover, simmer about 10 minutes, drain
and set aside.

Heat oil in large skillet over medium heat. Cook garlic and
onions in oil, stirring occasionally until onions are
tender-crisp. Stir in tomatoes, cauliflower, seasoning, salt
and pepper. Cover and cook 5 minutes.

Spray 3-quart casserole pan. Place beans, potatoes and carrots
into pan. Spread half the tomato mixture over the
top. Layer with zucchini and bell peppers. Top with the remaining
tomato mixture. Cover and bake approximately 50
minutes or until vegetables are tender. Remove cover, sprinkle
cheese on top and serve immediately.

**May substitute with herbs of your choice. We suggest thyme,
parsley, sage and marjoram. If using fresh herbs, double the
quantity noted.

Makes 8 servings.

Per serving: 120 calories, 3 g total fat (1 g saturated fat),
21 g carbohydrates,4 g protein, 4 g dietary fiber, 160 mg sodium.

* Recipe courtesy of the American Institute for Cancer Research

Ingredients

1 1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes

In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper. With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.

To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.

Makes 8 servings.

Per serving: 140 calories, 12 g total fat (2 g saturated fat),
4 g carbohydrates,3 g protein, 2 g dietary fiber,
180 mg sodium.

* Dana Jacobi is the author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.