Looking for a way to save money? Meatless meals are less expensive, and plant-based diets may reduce your risk of cardiovascular disease. These 12 vegetarian recipes will wow your taste buds without hurting your wallet.
Ravioli With Tomatoes, White Beans, and Escarole
This recipe combines Mediterranean spices and white beans to get a protein-packed pasta.
Ingredients: Four-cheese ravioli, great Northern beans, diced tomatoes, basil, oregano, red pepper, fresh escarole or spinach, grated Asiago cheese
Smoked Cheddar and Lentil Burgers
Not only does this recipe contain 6 grams less fat than a Burger King hamburger, but it also contains 2 grams more protein. Talk about filling and flavorful!
Ingredients: Dried lentils, bay leaves, olive oil, onions, carrots, smoked cheddar cheese, breadcrumbs, thyme, garlic powder, paprika, red pepper, eggs, stone-ground mustard, whole-wheat buns, tomato, arugula
Linguine Frittata With Greens
Linguine adds a hearty texture (and fiber) to this quick weeknight meal.
Ingredients: Butter, leeks, eggs, low-fat milk, Parmesan cheese, oregano, linguine, frozen collard greens, part-skin mozzarella cheese
Creamy Polenta With Artichoke, Caramelized Onion, and Olive Ragoût
You’ll never miss meat in this sophisticated dish full of Italian herbs and spices. Plus, polenta, an Italian version of grits, is a good source of iron, magnesium, and vitamin B6.
Ingredients: Butter, cornmeal, frozen corn, fresh Parmesan, fat-free sour cream, basil, sun-dried tomatoes, olive oil, onions, red bell pepper, garlic, Hungarian sweet paprika, white wine, artichoke hearts, ripe olives
Take your favorite vegetarian ingredients on a vacation to the Southwest. Chili powder, salsa, and cilantro add flavor to hearty potatoes, beans, and corn. Plus you’ll get 11 grams of protein and 9 grams of fiber.
Ingredients: Baking potatoes, chopped onion, garlic, cumin, chili powder, black beans, frozen corn, salsa, cheddar-jack cheese, cilantro
Orecchiette With Chickpeas and Broccoli Rabe
Ready in a little more than 20 minutes, this recipe is an excellent Friday night dinner option. Best served with a glass of Pinot, you’ll enjoy a low-fat pasta dish that packs almost one-third of your DRI (dietary reference intake) of iron.
Ingredients: Extra-virgin olive oil, chickpeas, garlic, crushed red pepper, broccoli rabe, vegetable broth (substitute for chicken broth), orecchiette, Parmesan cheese
Tempeh, a soybean-based food, is an excellent source of protein (this dish contains 14 grams!). And because of its mild, slightly nutty taste, tempeh absorbs the flavors of the dish without overpowering it.
Ingredients: Tempeh, pineapple juice, low-sodium soy sauce, lime juice, cumin, canola oil, garlic, onion, green bell pepper, whole-wheat tortillas, chipotle salsa
These bite-size appetizers can double as a meal. They contain plenty of filling protein, plus a dash of lemon and an extra zing from the ginger.
Ingredients: Shelled frozen edamame, ginger, lemon juice, chives, vegetable oil, wonton wrappers, cilantro, soy sauce
Calories: 50 calories per wonton (approximate)
Miso-Marinated Tofu and Eggplant Over Soba Noodles
Traditional Asian meals are rich in vegetable protein sources, just like this sweet-and-sour noodle recipe. Tofu provides 11 grams of protein, and the eggplant has plenty of fiber.
Ingredients: Extra-firm tofu, eggplant, miso paste, garlic, peanut oil, lime juice, cabbage, soba noodles, scallions
Fragrant Red Lentils With Rice
Lentils are a rich source of protein and fiber, and the variety of Indian spices keeps this dish low-cal yet filling.
Ingredients: Vegetable oil, onion, ginger, coriander, cumin, turmeric, garlic, bay leaves, dried small red lentils, butter, green onions, jalapeño pepper, lime juice, cilantro, garam masala (Indian spice blend), brown rice, low-fat plain yogurt
Warm Eggplant and Goat Cheese Sandwiches
This simple sandwich takes basic, healthy ingredients and turns them into a tangy meal in just 20 minutes.
Ingredients: Olive oil, eggplant, goat cheese, sandwich rolls, tomato, arugula
Grilled Salad Pizza
Your classic pizza taste, loaded with antioxidant-rich veggies, balsamic vinegar, and low-fat cheese.
Ingredients: Dry yeast, olive oil, flour, sugar, oregano, thyme, part-skim mozzarella cheese, arugula, tomatoes, fresh basil, balsamic vinegar, Dijon mustard, artichoke hearts