15 Healthy Vegetarian Meals Even Meat Lovers Will Enjoy

Ingredients (Serves 4)

• 1.5 lbs mixed mushrooms, sliced
• 2 tbsp butter
• 1 onion, diced
• 3 garlic cloves, minced
• 1 cup vegetable broth
• 1/2 cup sour cream
• 2 tbsp Dijon mustard
• 12 oz egg noodles
• Salt and pepper to taste
• Fresh parsley
• Cost: $2.40/serving

Instructions

1. Cook noodles according to package directions; drain and set aside.
2. Heat butter in large skillet over medium-high heat.
3. Sauté mushrooms until golden, 5–7 minutes; remove and set aside.
4. Add onion to skillet, cook 3 minutes until softened.
5. Stir in garlic, cook 1 minute.
6. Return mushrooms to skillet.
7. Add vegetable broth and mustard; simmer 5 minutes.
8. Remove from heat; stir in sour cream.
9. Combine with noodles; season with salt and pepper.
10. Garnish with fresh parsley.

Ingredients (Makes 6 Burgers)

• 2 cans (15 oz each) black beans, drained
• 3/4 cup breadcrumbs
• 1 onion, finely diced
• 2 garlic cloves, minced
• 1 egg
• 2 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper
• Cost: $1.20/serving

Instructions

1. Mash black beans in large bowl, leaving some texture.
2. Mix in breadcrumbs, onion, garlic, egg, cumin, and chili powder.
3. Season with salt and pepper.
4. Form into 6 patties.
5. Heat olive oil in skillet over medium heat.
6. Cook burgers 4–5 minutes per side until crispy.
7. Serve on buns with toppings of choice.

Ingredients (Serves 4)

• 2 cans (15 oz each) chickpeas, drained
• 1 can (14 oz) diced tomatoes
• 1 cup coconut milk
• 1 onion, diced
• 2 tbsp tikka paste
• 2 garlic cloves, minced
• 1 tbsp ginger, minced
• 2 tbsp olive oil
• Fresh cilantro
• Cooked rice for serving
• Cost: $1.85/serving

Instructions

1. Heat olive oil in large pot over medium heat.
2. Sauté onion until softened, 3–4 minutes.
3. Add garlic, ginger, and tikka paste; cook 1 minute.
4. Stir in tomatoes and chickpeas.
5. Simmer 10 minutes, stirring occasionally.
6. Add coconut milk; simmer 8 minutes more.
7. Serve over rice; garnish with cilantro.

Ingredients (Serves 4)

• 4 bell peppers
• 1 tbsp olive oil
• 1 onion, diced
• 2 cups cooked quinoa
• 1 can (15 oz) black beans, drained
• 1 cup corn
• 1 cup cheese, shredded
• 1 tsp cumin
• Salt and pepper
• Cost: $2.10/serving

Instructions

1. Preheat oven to 375°F.
2. Cut tops off peppers; remove seeds.
3. Heat olive oil in skillet; sauté onion 3 minutes.
4. Mix in quinoa, beans, corn, cumin, salt, and pepper.
5. Stir in 3/4 cup cheese.
6. Fill peppers with mixture.
7. Place in baking dish with 1/2 cup water; bake 30 minutes.
8. Top with remaining cheese; bake 5 minutes more.

Ingredients (Serves 4)

• 2 large eggplants, sliced 1/4 inch thick lengthwise
• 2 cups marinara sauce
• 1.5 cups mozzarella, shredded
• 1/2 cup Parmesan, grated
• 1 cup breadcrumbs
• 2 eggs, beaten
• 2 tbsp olive oil
• Fresh basil
• Cost: $2.25/serving

Instructions

1. Preheat oven to 400°F.
2. Dip eggplant slices in egg, then coat in breadcrumbs.
3. Heat olive oil in skillet; pan-fry eggplant until golden on both sides.
4. Spread thin layer of marinara in baking dish.
5. Layer: eggplant, sauce, mozzarella. Repeat layers ending with sauce and Parmesan.
6. Bake 25–30 minutes until bubbly.
7. Garnish with fresh basil.

Ingredients (Serves 4)

• 2 cups dry lentils
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 2 tbsp tomato paste
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper
• Pasta for serving
• Cost: $1.65/serving

Instructions

1. Rinse lentils and cook in 4 cups water for 20–25 minutes until tender.
2. Heat olive oil in large pot; sauté onion, carrot, and celery 5 minutes.
3. Add garlic and tomato paste; cook 1 minute.
4. Stir in crushed tomatoes, cooked lentils, and Italian seasoning.
5. Simmer 15 minutes.
6. Season with salt and pepper.
7. Serve over pasta.

Ingredients (Serves 4, Makes 8 Tacos)

• 1 head cauliflower, chopped into florets
• 3 tbsp olive oil
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp garlic powder
• Salt and pepper
• 8 corn tortillas
• Toppings: salsa, avocado, cilantro, lime
• Cost: $1.40/serving

Instructions

1. Preheat oven to 425°F.
2. Toss cauliflower with olive oil and spices.
3. Spread on baking sheet.
4. Roast 20–25 minutes, stirring halfway through.
5. Warm tortillas in a dry skillet.
6. Fill with roasted cauliflower.
7. Top with salsa, avocado, and cilantro. Serve with lime wedges.

Ingredients (Serves 4)

• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 cup mushrooms, sliced
• 1 carrot, julienned
• 3 garlic cloves, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger, minced
• 2 tbsp olive oil
• Cooked rice for serving
• Sesame seeds
• Cost: $1.75/serving

Instructions

1. Heat olive oil in large wok or skillet over high heat.
2. Add broccoli, carrot, and bell pepper; stir-fry 4 minutes.
3. Add snap peas and mushrooms; stir-fry 3 minutes.
4. Push vegetables to side; add garlic and ginger; cook 30 seconds.
5. Mix all together.
6. Drizzle with soy sauce and sesame oil; toss well.
7. Serve over rice; garnish with sesame seeds.

Ingredients (Serves 6)

• 2 cans (15 oz each) kidney beans
• 2 cans (15 oz each) black beans
• 2 cans (14 oz each) diced tomatoes
• 1 onion, diced
• 2 bell peppers, diced
• 3 garlic cloves, minced
• 2 tbsp chili powder
• 1 tbsp cumin
• 2 tbsp olive oil
• Salt and pepper
• Cost: $1.50/serving

Instructions

1. Heat olive oil in large pot; sauté onion and peppers 5 minutes.
2. Add garlic, chili powder, and cumin; cook 1 minute.
3. Drain and rinse beans; add to pot.
4. Stir in diced tomatoes.
5. Bring to simmer; cook 20 minutes.
6. Season with salt and pepper.
7. Serve with desired toppings — sour cream, cheese, or cilantro.

Ingredients (Serves 2)

• 14 oz firm tofu, crumbled
• 1 tbsp olive oil
• 1/2 onion, diced
• 1 cup spinach
• 1/2 tsp turmeric
• 1/2 tsp garlic powder
• 1 tbsp nutritional yeast
• Salt and pepper
• Cost: $1.20/serving

Instructions

1. Press tofu between paper towels to remove excess moisture.
2. Heat olive oil in skillet over medium-high heat.
3. Sauté onion 2 minutes.
4. Add crumbled tofu; cook 5 minutes.
5. Stir in turmeric, garlic powder, and nutritional yeast.
6. Add spinach; cook until wilted, about 2 minutes.
7. Season with salt and pepper.

Ingredients (Serves 4)

• 2 lbs sweet potatoes, cubed
• 1 can (14 oz) coconut milk
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tbsp curry powder
• 1 tbsp ginger, minced
• 2 tbsp olive oil
• 1 cup chickpeas
• Fresh cilantro
• Cooked rice for serving
• Cost: $1.95/serving

Instructions

1. Heat olive oil in large pot; sauté onion 3 minutes.
2. Add garlic, ginger, and curry powder; cook 1 minute.
3. Add sweet potatoes and chickpeas.
4. Pour in coconut milk.
5. Bring to simmer; cook 20 minutes until potatoes are tender.
6. Serve over rice; garnish with cilantro.

Ingredients (Serves 6)

• 1 box lasagna noodles
• 15 oz ricotta cheese
• 2 cups mozzarella, shredded
• 1/2 cup Parmesan, grated
• 1 egg
• 24 oz marinara sauce
• 2 cups spinach
• 1 zucchini, sliced
• 1 bell pepper, diced
• 2 garlic cloves, minced
• Cost: $2.35/serving

Instructions

1. Preheat oven to 375°F. Cook noodles; drain.
2. Mix ricotta, 1.5 cups mozzarella, Parmesan, egg, spinach, and garlic.
3. Spread thin layer of sauce in baking dish.
4. Layer: noodles, ricotta mixture, zucchini, peppers, sauce.
5. Repeat layers, ending with sauce and remaining mozzarella.
6. Cover with foil; bake 25 minutes.
7. Uncover; bake 15 minutes until bubbly.

Ingredients (Serves 4)

• 4 large portobello mushroom caps
• 3 tbsp balsamic vinegar
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 tsp Italian seasoning
• Salt and pepper
• Cost: $2.80/serving

Instructions

1. Remove stems from mushrooms; gently scrape out gills with a spoon.
2. Mix balsamic vinegar, olive oil, garlic, and Italian seasoning.
3. Brush mixture on mushroom caps, both sides.
4. Season with salt and pepper.
5. Heat grill or grill pan to medium-high heat.
6. Grill 5–6 minutes per side until tender.
7. Serve hot with sides of choice.

Ingredients (Serves 4)

• 2 cups cooked quinoa
• 2 cups roasted vegetables — broccoli, carrots, sweet potato
• 1 can (15 oz) chickpeas, roasted
• 2 cups leafy greens
• 1 avocado, sliced
• 1/2 cup tahini
• 2 tbsp lemon juice
• 1 garlic clove, minced
• Water as needed
• Cost: $2.50/serving

Instructions

1. Roast vegetables at 400°F for 25 minutes.
2. Toss chickpeas with oil and spices; roast 20 minutes until crispy.
3. Whisk together tahini, lemon juice, garlic, and 3 tbsp water for dressing.
4. Divide quinoa among 4 bowls.
5. Top with greens, roasted vegetables, chickpeas, and avocado.
6. Drizzle with tahini dressing.

Ingredients (Makes 8 Wraps)

• 2 cans (15 oz each) chickpeas, drained
• 3/4 cup breadcrumbs
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tsp cumin
• 1 tsp coriander
• 1 egg
• Oil for frying
• 8 pita breads
• Hummus, tomatoes, cucumbers, lettuce
• Cost: $1.75/serving

Instructions

1. Pulse chickpeas in food processor until coarsely ground.
2. Mix with breadcrumbs, onion, garlic, cumin, coriander, and egg.
3. Form into 16 balls; flatten slightly.
4. Heat oil in skillet over medium-high heat.
5. Fry falafel 3–4 minutes per side until golden.
6. Warm pita breads.
7. Spread hummus on each pita, fill with falafel and fresh vegetables, roll and serve.