quick vegetarian dinner recipes

A vegetarian diet is a meat, poultry and seafood-free diet and consists of plant-based foods: fruits and vegetables, legumes and whole grains, seeds and nuts. 

In this article, we bring you 5 quick vegetarian dinner recipes that you can enjoy any evening of the week.

What are the benefits of a vegetarian diet?

With careful planning, a vegetarian diet can provide you with all the necessary nutrients.

Adopting a vegetarian diet can help you:

How to enjoy the advantages of a vegetarian diet

Being a vegetarian means that you need to replace animal-based protein with protein derived from plant foods. Whole fruits and vegetables, legumes, nuts and grains will enable you to enjoy the advantages of this diet as long as you decrease the intake of less healthy ingredients such as refined grains and sugar-sweetened beverages.

Foods to consume in a vegetarian diet

For a 2,000-calorie daily vegetarian diet, you should eat:

two and a half cups of vegetables

two cups of fruits

three cups of dairy

185 grams of whole grains

100 grams of protein foods

27 grams of oils

Here are 5 quick vegetarian dinner recipes that are easy for dinner:

Healthy Enchilada Pasta

5 quick vegetarian dinner recipes

Preparation time needed: 30 minutes

Serves: 6

 

Ingredients:

four cups of small pasta such as penne

one medium-sized sweet yellow pepper, chopped

one medium-sized sweet red pepper, chopped

four cups of veggie broth or water

one can (425 g) of drained and rinsed black beans

one can (410 g) of un-drained chopped tomatoes

one can (285 g) of Enchilada sauce

one cup of fresh or frozen corn

two tablespoons of Taco seasoning

1/2 cup of shredded Cheddar cheese

Optional: olives, sliced avocado and green onions

 

How to prepare it:

Put all the ingredients except for the cheese and the optional ingredients into a large frying pan and bring to a boil. Decrease heat and simmer without a lid for around 12-15 minutes or until the pasta is al dente and the sauce is thick.

Add the shredded cheese and stir to melt. 

Top the Enchilada if you wish with olives, sliced avocado and green onions and serve it with black bean salad or another side dish.

This recipe has been adapted from Taste of Home.

Quick avocado and egg salad toast

quick vegetarian dinner recipes Avocado Egg Salad Toast

Preparation time needed: 20 minutes

Serves: 4

 

Ingredients:

one peeled and diced medium-ripe avocado;

six hard-boiled, large eggs, chopped;

four large slices of sourdough bread cut in half and toasted;

one chopped green onion;

one teaspoon of lemon juice;

salt and pepper per taste.

 

How to prepare it:

Mash the avocado in a large bowl until it reaches the desired consistency. Add the boiled eggs, green onion, lemon juice, salt and pepper and stir gently.

Spread on the toasted bread and enjoy! 

 

This recipe has been adapted from Taste of Home.

5 quick vegetarian dinner recipes continued

Intense-flavoured Moroccan chickpea stew

Easy Moroccan Chickpea Stew

Preparation time needed: 30 minutes

Serves: 4

 

Ingredients:

one can (425 g) of drained and rinsed chickpeas or garbanzo beans;

one can (410 g) of un-drained, chopped tomatoes;

two cups of peeled butternut squash cut into 1 cm size cubes; 

one large onion, chopped;

one chopped sweet red pepper;

one tablespoon of olive oil;

one cup of water;

seasonings per taste: ground cinnamon, salt and pepper, ground ginger and ground cumin.

Optional: chopped coriander.

 

How to prepare it:

Heat the oil in a large pot or stovetop casserole dish. Add the butternut squash, chopped onion, and red pepper and cook for about 5 minutes while stirring. Mix in the seasonings.

Add the chickpeas, the diced tomatoes and the water and bring to a boil. 

Decrease the heat; cover with the lid and simmer until squash is tender. Add extra flavour by topping the stew with chopped cilantro.

Serve over couscous or another dish of your choosing.

 

This recipe has been adapted from Taste of Home.

Savoury boats with courgette and Pinto beans

quick vegetarian dinner Pinto Bean Zucchini Boats

Preparation time needed: 30 minutes

Serves: 4

 

Ingredients:

four large courgette 

1/2 cup of chopped red onion

one can (425 g) of drained and rinsed Pinto beans

one can (310 g) of drained Mexican corn and bell peppers mix

one can (225 g) of tomato sauce

1/2 cup of chopped tomato

85 grams of Gouda cheese, shredded

eight cups of water

one tablespoon of olive oil

one teaspoon of salt

1/2 cup of Chili sauce

one teaspoon of dried coriander flakes

1/2 teaspoon of ground cumin

 

How to prepare it:

Cut the courgette in half lengthways. Take out the pulp, chop it, set it aside and keep the shells. Boil the water and the salt in a large pan. Add the courgette shells and cook them for 5 to 8 minutes. Drain and set them aside.

Sauté the onion and the zucchini pulp into a large frying pan until they become crispy-tender. Add the Pinto beans, the Mexican corn mix, the cilantro, cumin and Chili sauce. Cook for 5 minutes over medium heat. Top with the shredded Gouda cheese, cover with a lid and cook until the cheese melts. 

Add the mixture to the courgette shells and top the boats with the chopped tomatoes.

 

This recipe has been adapted from Taste of Home.

Delicious ravioli with butternut squash sauce

Ravioli with Creamy Squash-Sauce

Preparation time needed: 20 minutes

Serves: 4

 

Ingredients:

one pack of fresh ravioli

300 grams butternut pumpkin cooked

a couple of handfuls of fresh baby spinach

1/3 cup of vegetable stock

three cloves of garlic minced

two tablespoons of butter

one cup of chopped and toasted walnuts

one cup cream

1/4 teaspoon of salt

 

How to prepare it:

Cook the ravioli according to the directions on the package. 

Sauté the garlic in butter for one minute. Put the spinach and the squash and cook for around 2-3 minutes after the spinach wilts. Add the vegetable broth, the whipping cream and the salt and bring them to a boil. Cook for 6-8 minutes until the mixture gets thick. Drain the cooked ravioli and add them to the mix. Top with chopped and toasted walnuts, and enjoy!

 

This recipe has been adapted from Taste of Home.

If you want to learn more about our 5 quick vegetarian dinner recipes, feel free to call me, send an email or drop by the shop, and I will be happy to assist you!