Бесплатный фрагмент - Enjoy the taste of 50 delicious and satisfying vegetarian dinner recipes

Quinoa and Black Bean Salad with Lime and Cilantro Vinaigrette

Ingredients:

For the salad:

1 cup quinoa

2 cups water

1 can black beans, drained and rinsed

1 red bell pepper, diced

1/2 red onion, diced

1 cup cherry tomatoes, halved

1/4 cup fresh cilantro, chopped

1 avocado, diced

Salt and pepper to taste

For the vinaigrette:

1/4 cup fresh lime juice

1/4 cup olive oil

2 tablespoons fresh cilantro, chopped

1 teaspoon honey

1/2 teaspoon cumin

Salt and pepper to taste

Instructions:

Start by cooking the quinoa. Rinse the quinoa under cold water. In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the water has been absorbed. Fluff the quinoa with a fork and let it cool to room temperature.

In a large bowl, combine the cooked quinoa, black beans, red bell pepper, red onion, cherry tomatoes, and cilantro. Toss to combine.

In a small bowl, whisk together the lime juice, olive oil, cilantro, honey, cumin, and salt and pepper.

Pour the vinaigrette over the quinoa and black bean mixture and toss to coat.

Gently fold in the diced avocado.

Season the salad with salt and pepper to taste.

Serve the salad immediately, or cover and refrigerate for at least 30 minutes to let the flavors meld.

Roasted Vegetable Roll with Hummus and Spinach

Ingredients:

1 medium eggplant, thinly sliced

1 large red bell pepper, thinly sliced

1 large yellow bell pepper, thinly sliced

1 large zucchini, thinly sliced

1 large red onion, thinly sliced

3 tablespoons olive oil

Salt and black pepper, to taste

1 cup hummus

1 cup fresh spinach leaves

4 large flour tortillas

1/4 cup crumbled feta cheese (optional)

1/4 cup chopped fresh parsley (optional)

Balsamic glaze for drizzling (optional)

Instructions:

Preheat the oven to 400° F (200° C).

In a large bowl, toss the sliced eggplant, bell peppers, zucchini, and red onion with the olive oil, salt, and black pepper until well coated.

Spread the vegetables out in a single layer on a baking sheet and roast in the preheated oven for 20—25 minutes, or until they are tender and slightly browned.

Once the vegetables are roasted, remove them from the oven and allow them to cool slightly.

Warm the flour tortillas in a dry skillet over medium heat for 1—2 minutes on each side, or until they are soft and pliable.

Spread a generous layer of hummus onto each tortilla, leaving a 1-inch border around the edges.

Arrange a handful of fresh spinach leaves on top of the hummus on each tortilla.

Place a portion of the roasted vegetables on top of the spinach leaves on each tortilla.

If desired, sprinkle a tablespoon of crumbled feta cheese and a sprinkle of chopped fresh parsley over the vegetables on each tortilla.

Drizzle a small amount of balsamic glaze over the vegetables on each tortilla, if desired.

Fold the sides of each tortilla towards the center, then roll the tortillas up tightly to enclose the filling.

Slice each rolled tortilla in half on the diagonal and serve immediately.

This recipe can easily be customized to include your favorite roasted vegetables, such as mushrooms, asparagus, or cherry tomatoes. Feel free to experiment with different types of hummus and add-ons such as olives or sun-dried tomatoes for added flavor.

Tomato and Mozzarella Panini with Pesto Sauce

Ingredients:

4 slices of sourdough bread

2 large tomatoes, sliced

1 cup of mozzarella cheese, sliced

½ cup of basil pesto

2 tablespoons of olive oil

1 garlic clove, minced

Salt and pepper to taste

Instructions:

Preheat your panini press or sandwich press.

In a small bowl, mix together the olive oil and minced garlic. Brush one side of each slice of sourdough bread with the garlic-infused olive oil.

On the opposite side of each slice of bread, spread a generous amount of basil pesto.

Place a layer of sliced tomatoes on top of the pesto on 2 of the slices of bread.

Arrange the mozzarella cheese slices on top of the tomatoes.

Season the cheese with salt and pepper to taste.

Place the remaining slices of bread on top of the cheese, pesto side down, to form sandwiches.

Once the panini press is hot, place the sandwiches inside and cook for 4—6 minutes, or until the bread is golden brown and the cheese is melted.

Remove the panini from the press and let them cool for a minute before slicing them in half.

If you don’t have a panini or sandwich press, you can also make this recipe using a regular skillet or grill pan. Simply cook the sandwiches over medium-high heat, pressing them with a spatula, and flipping them halfway through the cooking time until the bread is golden and the cheese is melted.

Greek Salad with Chickpeas and Olives

Ingredients:

1 can of chickpeas, rinsed and drained

1 cucumber, diced

1 cup cherry tomatoes, halved

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

1/2 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

1/4 cup extra virgin olive oil

1 tablespoon red wine vinegar

1 teaspoon dried oregano

Salt and pepper, to taste

Instructions:

In a large salad bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, olives, feta cheese, and parsley.

In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.

Pour the dressing over the salad and toss to combine.

Taste and adjust seasoning as needed.

Serve immediately, or refrigerate for at least 30 minutes to let the flavors meld together before serving.

Lentil Soup with Crispy Whole Grain Bread

Ingredients:

1 cup dried lentils

1 onion, diced

2 carrots, diced

2 celery stalks, diced

3 cloves garlic, minced

6 cups vegetable or chicken broth

1 teaspoon cumin

1 teaspoon smoked paprika

1/2 teaspoon thyme

Salt and pepper to taste

4 slices whole grain bread

Olive oil for drizzling

Instructions:

Rinse the lentils under running water and set aside.

In a large pot, heat a little olive oil over medium heat. Add the diced onion, carrots, and celery. Cook until the vegetables are softened, about 5 minutes.

Add the minced garlic, cumin, smoked paprika, and thyme to the pot. Stir and cook for another 1—2 minutes until fragrant.

Pour in the vegetable or chicken broth and add the rinsed lentils to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for about 30—40 minutes, or until the lentils are tender.

While the soup is cooking, preheat the oven to 350° F. Place the whole grain bread slices on a baking sheet and drizzle with a little olive oil. Bake for 10—15 minutes, or until the bread is crispy and golden.

Once the lentils are cooked, use an immersion blender to blend the soup until smooth. If you don’t have an immersion blender, you can carefully transfer the soup to a regular blender and blend in batches.

Season the soup with salt and pepper to taste.

Ladle the lentil soup into bowls and serve with the crispy whole grain bread on the side.

Classic Caprese Salad with Balsamic Glaze

Ingredients:

4 large ripe tomatoes, sliced

1 pound fresh mozzarella cheese, sliced

Fresh basil leaves

Extra-virgin olive oil

Salt and black pepper, to taste

Balsamic glaze

Instructions:

Wash and slice the tomatoes into 1/4-inch thick rounds.

Slice the fresh mozzarella cheese into similar-sized rounds.

Wash and dry the fresh basil leaves.

On a serving platter, arrange the tomato and mozzarella slices in an alternating pattern.

Tuck fresh basil leaves between the tomato and mozzarella slices.

Drizzle extra-virgin olive oil over the tomato and mozzarella slices. Use a good-quality olive oil for the best flavor.

Sprinkle salt and freshly ground black pepper over the salad to taste. Be mindful of the salt, as the mozzarella can already be salty.

Generously drizzle balsamic glaze over the assembled Caprese salad. Start with a small amount and add more to taste.

Serve Immediately:

The Caprese salad is best enjoyed fresh. Serve it immediately to preserve the vibrant flavors of the tomatoes, mozzarella, and basil.

For extra flavor, you can add a sprinkle of balsamic reduction or a few drops of aged balsamic vinegar.

Optionally, you can garnish the salad with a pinch of flaky sea salt for an added burst of flavor.

Garnish the platter with additional fresh basil leaves for a beautiful presentation.

Serve the Caprese salad as a refreshing appetizer or a light and flavorful side dish. It pairs well with crusty bread or as a topping for bruschetta.

Customize the salad according to your preferences. You can add a drizzle of honey for sweetness or a sprinkle of crushed red pepper flakes for a touch of heat.

This classic Caprese salad with balsamic glaze is a simple and elegant dish that celebrates the freshness of the ingredients. The burst of flavors from ripe tomatoes, creamy mozzarella, and aromatic basil, all enhanced by the rich sweetness of balsamic glaze.

Quesadillas made from a mixture of beans and corn

Ingredients:

1 can of black beans, drained and rinsed

1 cup of corn, fresh or frozen

1 bell pepper, diced

1 small onion, diced

2 cloves of garlic, minced

1 teaspoon cumin

1 teaspoon chili powder

Salt and pepper to taste

1 cup shredded cheese (such as cheddar or Mexican blend)

4 large flour tortillas

Olive oil or cooking spray

Instructions:

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and bell pepper, and cook for 3—4 minutes until they begin to soften.

Add the minced garlic, black beans, and corn to the skillet. Stir in the cumin, chili powder, salt, and pepper. Cook for an additional 5 minutes until the mixture is heated through and the flavors are well combined. Remove from heat and set aside.

Heat a separate skillet or griddle over medium heat. Lightly coat the surface with olive oil or cooking spray.

Place one flour tortilla on the skillet. Sprinkle a quarter of the shredded cheese over half of the tortilla.

Spoon a quarter of the bean and corn mixture over the cheese. Fold the tortilla in half over the filling, creating a half-moon shape.

Cook for 2—3 minutes on each side, or until the tortilla is golden brown and crispy, and the cheese is melted.

Repeat the process with the remaining tortillas and filling.

Once all the quesadillas are cooked, slice them into wedges and serve hot with your favorite toppings such as salsa, guacamole, sour cream, or fresh cilantro.

Quiche with spinach and feta

Ingredients:

1 pre-made pie crust

6 large eggs

1 cup milk or heavy cream

1 cup chopped fresh spinach

1 cup crumbled feta cheese

1/2 cup shredded mozzarella cheese

1/4 cup diced onion

1 tbsp olive oil

1/2 tsp salt

1/4 tsp black pepper

1/4 tsp garlic powder

Instructions:

Preheat your oven to 375° F (190° C) and place the pie crust in a 9-inch pie dish. Prick the bottom of the crust with a fork and bake for 10 minutes. Remove from the oven and set aside.

In a skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 3—4 minutes. Add the chopped spinach and cook until wilted, about 2—3 minutes. Remove from heat and allow to cool.

In a large bowl, whisk together the eggs, milk or cream, salt, pepper, and garlic powder.

Spread the cooked spinach and onion mixture evenly onto the bottom of the pie crust. Sprinkle the crumbled feta and shredded mozzarella cheese on top of the spinach.

Gently pour the egg mixture over the spinach and cheese, making sure it is evenly distributed.

Place the quiche in the preheated oven and bake for 35—40 minutes, or until the filling is set and the top is golden brown.

Allow the quiche to cool for 10—15 minutes before slicing and serving. Your delicious spinach and feta quiche!

Vegan Falafel with Tahini Sauce in Pita Bread

Ingredients:

For the Falafel:

2 cups canned chickpeas, drained and rinsed

1/2 cup fresh parsley, chopped

1/2 cup red onion, finely chopped

4 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon cayenne pepper (adjust to taste)

Salt and pepper to taste

2 tablespoons all-purpose flour

2 tablespoons olive oil (for cooking)

For the Tahini Sauce:

1/2 cup tahini

3 tablespoons lemon juice

2 tablespoons water

2 cloves garlic, minced

Salt to taste

For Serving:

Pita bread

Sliced tomatoes

Sliced cucumbers

Shredded lettuce

Red onion, thinly sliced

Instructions:

In a food processor, combine chickpeas, parsley, red onion, garlic, cumin, coriander, cayenne pepper, salt, and pepper.

Pulse until the mixture is well combined but still slightly coarse.

Transfer the mixture to a bowl and stir in the all-purpose flour. The mixture should be firm enough to hold its shape.

Shape and Cook the Falafel:

Preheat the oven to 375° F (190° C).

Form the falafel mixture into small patties or balls.

Heat olive oil in a skillet over medium heat.

Cook the falafel patties until golden brown on each side, about 3—4 minutes per side.

Transfer the partially cooked falafel to a baking sheet and bake in the preheated oven for an additional 15—20 minutes or until fully cooked and crisp.

In a small bowl, whisk together tahini, lemon juice, water, minced garlic, and salt. Adjust the consistency by adding more water if needed.

Warm the pita bread in the oven or on a skillet.

Spread a generous dollop of tahini sauce on each pita.

Place a few falafel patties on top of the sauce.

Add sliced tomatoes, cucumbers, shredded lettuce, and red onion.

Fold the pita bread in half or roll it up, securing with a toothpick if necessary.

Feel free to customize the toppings and add your favorite veggies for a personalized touch.

Fried tofu with broccoli and cashews

Ingredients:

1 block of firm tofu, pressed and cut into cubes

1 head of broccoli, chopped into florets

1/2 cup of cashews

3 tablespoons of soy sauce

2 tablespoons of sesame oil

2 cloves of garlic, minced

1 teaspoon of ginger, grated

1/4 teaspoon of red pepper flakes

2 green onions, sliced

2 tablespoons of cornstarch

Salt and pepper to taste

Cooking oil

Instructions:

In a large skillet or wok, heat up 2 tablespoons of cooking oil over medium-high heat.

Dredge the tofu cubes in cornstarch and gently shake off any excess. Place the tofu in the skillet and cook until golden and crispy on all sides, about 5—7 minutes. Remove the tofu from the skillet and set aside.

In the same skillet, add the broccoli florets and cashews. Cook for 5—7 minutes, or until the broccoli is tender and the cashews are toasted. Remove from the skillet and set aside.

In the same skillet, add the sesame oil, garlic, and ginger. Cook for 1—2 minutes, or until fragrant.

Add the fried tofu, broccoli, and cashews back into the skillet. Pour in the soy sauce and red pepper flakes. Toss everything together until well combined and heated through.

Season with salt and pepper to taste.

Garnish with sliced green onions and serve hot.

Stuffed Bell Peppers with Quinoa and Vegetables

Ingredients:

4 bell peppers (any color)

1 cup quinoa

2 cups vegetable broth

1 tablespoon olive oil

1 onion, diced

2 cloves garlic, minced

1 zucchini, diced

1 carrot, diced

1 cup corn (fresh or frozen)

1 teaspoon cumin

1 teaspoon paprika

Salt and pepper, to taste

1 cup shredded cheese (optional)

Fresh chopped cilantro, for garnish

Instructions:

Preheat the oven to 375° F (190° C) and line a baking dish with parchment paper.

Rinse the quinoa under cold water and drain. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15—20 minutes until the quinoa is cooked and the broth is absorbed.

While the quinoa is cooking, prepare the bell peppers by cutting off the tops and removing the seeds and membranes. Place the peppers upright in the prepared baking dish.

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 3—4 minutes. Add the minced garlic, diced zucchini, and carrot, and cook for another 5—6 minutes until the vegetables are tender.

Stir in the cooked quinoa, corn, cumin, paprika, salt, and pepper. Cook for an additional 2—3 minutes, stirring continuously.

Spoon the quinoa and vegetable mixture into the hollowed-out bell peppers, pressing down gently to fill any gaps. If desired, sprinkle shredded cheese on top of the filling.

Cover the baking dish with foil and bake the stuffed bell peppers for 25—30 minutes or until the peppers are tender.

Remove the foil and bake for an additional 5—10 minutes to lightly brown the cheese, if using.

Once done, remove the stuffed bell peppers from the oven and let them cool slightly. Garnish with fresh chopped cilantro before serving.

Grilled portobello mushroom burger with avocado

Ingredients:

4 portobello mushroom caps

2 tablespoons balsamic vinegar

2 tablespoons olive oil

2 cloves garlic, minced

1 teaspoon dried oregano

Salt and pepper to taste

4 whole wheat burger buns

1 avocado, sliced

Lettuce leaves

Tomato slices

Instructions:

Clean the portobello mushroom caps by gently wiping them with a damp paper towel to remove any dirt. Remove the stems and gills if desired.

In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, dried oregano, salt, and pepper. Brush the marinade over the mushroom caps, making sure to coat both sides. Let them marinate for at least 15 minutes.

Preheat the grill to medium-high heat. Once the grill is hot, place the marinated mushroom caps on the grill and cook for about 5—7 minutes on each side, or until they are tender and grill marks appear.