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Vegetarian Recipes

Delicious meat-free recipes packed with nutrients and flavor.

Mediterranean Quinoa Bowl
Lunch
High Protein
Prep: 15 min
Cook: 15 min

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup kalamata olives, pitted
  • 2 tbsp feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • Salt and pepper to taste

Instructions:

  1. Combine quinoa, tomatoes, cucumber, red onion, and olives in a bowl.
  2. Whisk together olive oil, lemon juice, oregano, salt, and pepper.
  3. Pour dressing over quinoa mixture and toss to combine.
  4. Top with crumbled feta cheese and serve.
High Protein
Vegetarian
Vegetable Stir-Fry with Tofu
Dinner
Vegetarian
Prep: 20 min
Cook: 15 min

Ingredients:

  • 14 oz firm tofu, pressed and cubed
  • 2 cups mixed vegetables (broccoli, carrots, snap peas, bell peppers)
  • 2 cloves garlic, minced
  • 1 tbsp ginger, minced
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp rice vinegar
  • 1 tsp honey or maple syrup
  • 1 tsp sesame oil
  • 1 tbsp vegetable oil
  • 2 tbsp water
  • 1 tsp cornstarch
  • Sesame seeds and green onions for garnish
  • Cooked brown rice for serving (optional)

Instructions:

  1. In a small bowl, whisk together soy sauce, rice vinegar, honey, and sesame oil.
  2. In another small bowl, mix water and cornstarch to create a slurry.
  3. Heat vegetable oil in a large wok or skillet over medium-high heat. Add tofu and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
  4. In the same pan, add garlic and ginger, and sauté for 30 seconds.
  5. Add vegetables and stir-fry for 5-7 minutes until crisp-tender.
  6. Return tofu to the pan, add the sauce, and toss to coat.
  7. Pour in the cornstarch slurry and cook for another minute until sauce thickens.
  8. Garnish with sesame seeds and green onions. Serve over brown rice if desired.
Vegetarian
High Protein
Spinach and Mushroom Frittata
Breakfast
Vegetarian
Prep: 10 min
Cook: 15 min

Ingredients:

  • 6 large eggs
  • 1/4 cup milk (dairy or plant-based)
  • 2 cups fresh spinach, chopped
  • 1 cup mushrooms, sliced
  • 1/4 cup onion, diced
  • 1/4 cup feta cheese, crumbled
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1/2 tsp dried herbs (thyme, basil, or oregano)
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. In a bowl, whisk together eggs, milk, salt, pepper, and dried herbs.
  3. Heat olive oil in an oven-safe skillet over medium heat. Add onion and sauté until translucent.
  4. Add garlic and mushrooms, and cook until mushrooms are soft.
  5. Add spinach and cook until wilted.
  6. Pour egg mixture over vegetables and sprinkle with feta cheese.
  7. Cook on stovetop for 2-3 minutes until edges start to set.
  8. Transfer skillet to oven and bake for 10-12 minutes until eggs are fully set.
  9. Let cool slightly before slicing and serving.
Vegetarian
High Protein
Lentil Soup
Lunch
Vegetarian
Prep: 10 min
Cook: 30 min

Ingredients:

  • 1 cup dried lentils, rinsed
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1 bay leaf
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, and sauté for 5 minutes.
  2. Add garlic and sauté for another minute.
  3. Add lentils, vegetable broth, cumin, turmeric, bay leaf, salt, and pepper.
  4. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
  5. Remove bay leaf, garnish with fresh parsley, and serve.
Vegetarian
High Fiber