Taste of Home Vegetarian Made Easy

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International Standard Book Number: 978-1-61765-931-7

International Standard Book Number: 978-1-61765-939-3 (ebook)

Library of Congress Control Number: 2019954151

Executive Editor: Mark Hagen

Senior Art Director: Raeann Thompson

Editor: Christine Rukavena

Designer: Arielle Jardine

Senior Editor, Copy Desk: Dulcie Shoener

Copy Editor: Sara Strauss

Senior Food Editor: Peggy Woodward, RDN

Cover Photographer: Dan Roberts

Senior Food Stylist: Shannon Norris

Senior Set Stylist: Melissa Franco

Pictured on front cover: Black Bean & Rice Enchiladas

CONTENTS

Must-Try Main Dishes

Pizza & Pasta Favorites

Burgers, Sandwiches & Wraps

Grain Dishes & Bowls

Heartwarming Soups

Sides & Salads

Brunch Time

Small Bites & Snacks

Room for Dessert

Index

Meat Lover Options

AT-A-GLANCE ICONS

Icons throughout the book indicate freezer-friendly, five-ingredient, quick-to-fix, slow-cooked, and pressure-cooker fare.

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WHY GO MEATLESS?

There are many reasons to choose a vegetarian (or sometimes-vegetarian) lifestyle. Here are a few of the more popular intentions.

Health: A plant-based diet is rich in antioxidants, high in fiber and low in cholesterol. Many choose vegetarian food to reduce cholesterol and lower blood pressure; to help prevent many cancers such as colon, breast, stomach, esophageal, lung and prostate; and to help control diabetes.

Weight Loss: With a well-balanced vegetarian diet, weight loss is possible. However, just like any other diet, a vegetarian diet high in calories from nuts, full-fat dairy and junk food may result in weight gain.

Budget: Forgoing meat for more economical staples, such as dried legumes and grains, can lower grocery store bills.

Respect for Life: Many vegans feel that all living beings, including animals, have value. Vegans oppose using animals to serve any human need, whether for food, clothing, household goods or product testing.

Environmental Concerns: Many people refrain from consuming meat to help the environment. These people believe humans should eat grains or crops rather than using farmland to grow a vast quantity of grain or grass to produce a smaller overall volume of animal protein. Animals raised for food use resources and create waste. A vegetarian diet helps reduce a person’s carbon footprint.

Religious Beliefs: Dietary guidelines of various religions restrict the consumption of some or all meat.

Types of Vegetarian Diets

While all vegetarians exclude meat, some also eliminate other animal products from their diets. Here are some common guidelines.

Vegetarian

A broad term for a diet that does not include meat or fish; may or may not include other animal products, such as eggs or dairy

Lacto-Ovo Vegetarian

Meatless diet that includes both dairy products and eggs

Vegan

No meat, fish, dairy or eggs; no products made by animals (such as honey)

Pescatarian

May include fish but no other type of meat

Flexitarian

A mostly vegetarian diet that occasionally includes meat or fish, with an emphasis on fresh, nutrient-dense foods

Vegetarian Made Easy is appropriate for many vegetarian lifestyles. While some recipes include dairy products, eggs or honey, many do not. Further, none of the recipes here include gelatin, Worcestershire sauce or other ingredients that are made with meat products.

EASY WAYS TO EAT MEATLESS MORE OFTEN

Changing your diet overnight is an unrealistic goal; however, taking small, positive steps toward a healthier, more balanced diet is quite achievable. If you want to include more plants in your diet, here are some tips:

Swap meat-based protein for plant-based meals like those found in this book. Try going meatless on Monday to start, and work your way from there.

Sneak in more vegetables–shoot for three types of veggies at each meal. Aim to fill at least half of your plate with vegetables.

Try a delicious new plant-based recipe every week. Get the family involved in choosing what to try for dinner success.

Enjoy a veggie-rich breakfast. This could mean greens in your smoothie, a glass of tomato juice with your toast or raiding the produce drawer for your next omelet.

Add a leafy side salad to your meals. Plan for it when grocery shopping.

Remember, it’s all about making small, long-term, sustainable changes. That means lifestyle choices you feel good about, so they’re easy to live with!

MEAT LOVER

OPTION

For some, it’s just not a meal without meat. To help, this icon highlights recipes that are easy (and tasty) to customize by adding a cooked protein such as beef or poultry.

Prep one recipe and satisfy everyone with the Meat Lover Option

. (See chart for dozens of choices.)

IMPORTANT NUTRIENTS

Be sure your meatless diet doesn’t skimp on these essentials.

Protein is essential for the proper growth and maintenance of body tissue. Eating a variety of foods each day such as whole grains, legumes, soy products, seeds and vegetables will help ensure adequate intake of essential and nonessential amino acids. So long as you eat a variety of foods throughout the day, it is not necessary to eat complementary proteins in the same meal.

Calcium is needed for building strong bones and teeth. If your diet does not include dairy, look to other sources of calcium such as broccoli; dark green leafy vegetables like kale and collard or turnip greens; calcium-fortified soy-based products like tofu, milk and yogurt; and calcium-fortified cereal.

Vitamin D helps absorb calcium. Egg yolks and vitamin D-fortified milk are some of the best sources. If your diet excludes milk, consider vitamin D-fortified soy milk, orange juice or yogurt. If you think you need a supplement, be sure to check with your physician.

Omega-3 Fatty Acids are key to cardiovascular health, brain function and vision. Fish and eggs are good sources. If your diet excludes them, consult your physician about taking a supplement.

Vitamin B-12 is crucial for red blood cells and nerve function. It is found in animal protein. If your diet does not include dairy products or eggs, look for foods fortified with vitamin B-12, such as cereals and soy-based products. Ask your physician about taking a supplement.

Iron helps form hemoglobin, which carries oxygen in the blood. Iron comes from both animal and plant foods, but the iron in plant foods is more difficult for the body to absorb. Vitamin C-rich foods like citrus fruits help with iron absorption and should be combined with iron-rich foods, such as dark green leafy vegetables, blackstrap molasses, prune juice and dried fruits.

Zinc is an essential trace mineral. It has many functions in the body, such as repairing and building immune cells. It helps with digestion, and zinc is used to make insulin to regulate blood sugar. Zinc comes from both animal and plant foods, but it is more difficult for the body to absorb zinc from plants. Like iron, zinc is best absorbed when eaten with vitamin C-rich foods like citrus. Foods that are rich in zinc include soy products, whole grains, legumes and nuts.

Getting Enough Protein on a Vegetarian Diet

A good rule of thumb for calculating your daily protein need is to multiply your body weight in pounds by .4 grams. For example, a 150-pound person needs about 60 grams of protein daily. Here are some popular meatless sources of protein.

FAVORITE WAYS TO CREATE SATISFYING VEGETARIAN DISHES

PORTOBELLO MELTS

1 Go Meaty with Mushrooms.

With their rich taste and meaty texture, mushrooms make vegetarian meals that are wonderfully satisfying.

Portobello caps make great vegetarian burgers. The stems are tough and woody, though. Discard them, or use well-rinsed and coarsely chopped stems in homemade vegetable broth.

ASPARAGUS TOFU STIR-FRY

2 Get to Know Tofu.

Also called soybean curd or bean curd, tofu is made from soy milk the same way cheese is made from dairy milk. Soy milk is mixed with calcium or magnesium salt to create curds. The more liquid (whey) is pressed from the curd, the firmer the tofu will be.

While tofu has a pretty neutral taste, it acts as a blank flavor canvas, absorbing the flavors of surrounding ingredients. It’s a natural in veggie-rich stir-fries and soups, as well as a great way to add satisfying protein and fiber to breakfast smoothies.

LENTIL LOAF

3 Reach for Lentils & Other Legumes.

Billions of people around the world rely on these vegetarian sources of protein in their diets. Lentils and beans are a major food source throughout the Americas, Caribbean, Mediterranean and parts of Asia.

Lentils use few resources to grow and, calorie for calorie, produce only 2.5% as much greenhouse gas carbon dioxide as beef and 10% as much carbon dioxide as tofu. That makes lentils one of the greenest crops there is—especially when you factor in their high protein content.

SOUTHWEST HASH WITH ADOBO-LIME CREMA

4 Add an Egg.

Eggs are a protein powerhouse. If your diet includes eggs, try adding one to breakfast potatoes, ramen soup, pad thai or even a vegetarian burger.

SPICY LENTIL & CHICKPEA STEW

5 Use Smoky Spices.

Ground chipotle pepper and smoked paprika add complexity to many dishes. They lend sweetness, heat and smoky notes, letting you enjoy a bacony taste without the unwanted calories, fat or meat.

Popular Legumes for Meatless Meals

Stock your pantry with these go-to beans and lentils in canned or dried forms. They’re affordable, healthy and convenient for making hearty vegetarian dinners.

BLACK BEANS Small and black; widely available and a staple in many Latin American dishes

CANNELLINI BEANS Large, white Italian kidney beans; used most often in salads and soups

CHICKPEAS Also known as garbanzo beans; medium-size, tan and acorn-shaped; featured in Middle Eastern and Mediterranean dishes

GREAT NORTHERN BEANS Large, kidney-shaped and mild; best in stews, dips and classic French cassoulets

KIDNEY BEANS Large, light or dark pink or red; used most often with rice and in chilis, stews and soups

GREEN OR BROWN LENTILS Small and round; does not need soaking. Green lentils taste slightly peppery; use in salads or as a side dish. Brown lentils have an earthy flavor; great in soup

RED OR YELLOW LENTILS Small, split legume; no soaking needed; common in Indian, Mediterranean and Middle Eastern cuisines; soft texture; use in soups and stews

MUST-TRY MAIN DISHES

Discover a world of exciting dinners, from Indian curries and Mexican entrees to down-home American casseroles and potpies. Explore a new cuisine tonight, or try a vegetarian take on dishes the family already loves.

QUINOA & BLACK BEAN-STUFFED PEPPERS

If you’re thinking about a meatless meal, give these no-fuss filled peppers a try. They come together with a just few ingredients and put a tasty spin on a low-fat dinner!

—Cindy Reams, Philipsburg, PA

Takes: 30 min. • Makes: 4 servings

1 ½ cups water

1 cup quinoa, rinsed

4 large green peppers

1 jar (16 oz.) chunky salsa, divided

1 can (15 oz.) black beans, rinsed and drained

½ cup reduced-fat ricotta cheese

½ cup shredded Monterey Jack cheese, divided

1. Preheat oven to 400°. In a small saucepan, bring water to a boil. Add quinoa. Reduce the heat; simmer, covered, until all the water is absorbed, 10-12 minutes.

2. Meanwhile, cut and discard tops from peppers; remove seeds. Place in a greased 8-in. square baking dish, cut side down. Microwave peppers, uncovered, on high until crisp-tender, 3-4 minutes. Turn peppers cut side up.

3. Reserve ⅓ cup salsa; add remaining salsa to quinoa. Stir in beans, ricotta cheese and ¼ cup Monterey Jack cheese. Spoon mixture into peppers; sprinkle with remaining cheese. Bake stuffed peppers, uncovered, until filling is heated through, 10-15 minutes. Top with the reserved salsa.

1 stuffed pepper: 393 cal., 8g fat (4g sat. fat), 20mg chol., 774mg sod., 59g carb. (10g sugars, 10g fiber), 18g pro.

SOUTHWEST TORTILLA PIE

I found this entree a while ago but decreased the cheese and increased the herbs originally called for. It’s one of my toddler’s favorite meals. She always smiles when she sees it on the table ready for her.

—Wendy Kelly, Petersburg, NY

Prep: 50 min. • Bake: 15 min. • Makes: 6 servings

1 Tbsp. olive oil

1 medium green pepper, chopped

1 medium onion, chopped

1 tsp. ground cumin

¼ tsp. pepper

3 garlic cloves, minced

2 cans (15 oz. each) black beans, rinsed and drained

1 can (14 ½ oz.) vegetable broth

1 pkg. (10 oz.) frozen corn, thawed

4 green onions, sliced

4 flour tortillas (8 in.)

1 cup shredded reduced-fat cheddar cheese, divided

1. Preheat oven to 400°. In a large skillet, heat oil over medium-high heat. Add green pepper, onion, cumin and pepper; cook and stir until vegetables are tender. Add garlic; cook 1 minute longer.

2. Stir in the beans and broth. Bring to a boil; cook until liquid is reduced to about ⅓ cup, stirring occasionally. Stir in corn and green onions; remove from heat.

3. Place 1 tortilla in a 9-in. springform pan coated with cooking spray. Layer with 1 ½ cups bean mixture and ¼ cup cheese. Repeat the layers twice. Top with remaining tortilla. Place pan on a baking sheet.

4. Bake, uncovered, until heated through, 15-20 minutes. Sprinkle with the remaining cheese. Loosen sides from pan with a knife; remove rim from pan. Cut into 6 wedges.

1 slice: 353 cal., 9g fat (3g sat. fat), 14mg chol., 842mg sod., 53g carb. (6g sugars, 8g fiber), 17g pro.

CREAMY LENTILS WITH KALE ARTICHOKE SAUTE

I’ve been trying to eat more meatless meals, so I experimented with this hearty saute and served it over brown rice. It was so good even the non-kale lovers gobbled it up.

—Teri Lee Rasey, Cadillac, MI

Takes: 30 min. • Makes: 4 servings

½ cup dried red lentils, rinsed and sorted

¼ tsp. dried oregano

⅛ tsp. pepper

1 ¼ cups vegetable broth

¼ tsp. sea salt, divided

1 Tbsp. olive oil or grapeseed oil

16 cups chopped fresh kale (about 12 oz.)

1 can (14 oz.) water-packed artichoke hearts, drained and chopped

3 garlic cloves, minced

½ tsp. Italian seasoning

2 Tbsp. grated Romano cheese

2 cups hot cooked brown or basmati rice

1. Place first 4 ingredients and ⅛ tsp. salt in a small saucepan; bring to a boil. Reduce heat; simmer, covered, until the lentils are tender and liquid is almost absorbed, 12-15 minutes. Remove from heat.

2. In a 6-qt. stockpot, heat oil over medium heat. Add kale and remaining salt; cook, covered, until kale is wilted, 4-5 minutes, stirring occasionally. Add artichoke hearts, garlic and Italian seasoning; cook and stir 3 minutes. Remove from heat; stir in cheese.

3. Serve lentils and kale mixture over rice.

1 serving: 321 cal., 6g fat (2g sat. fat), 1mg chol., 661mg sod., 53g carb. (1g sugars, 5g fiber), 15g pro.

TEST KITCHEN TIP

Lentils don’t require soaking, but they should be rinsed and sifted through to look for stones before cooking them.

SWEET POTATO & MUSHROOM POTPIES

The last time I was in the U.S., I was served an amazing mushroom and beer potpie at a small brewpub. It was so rich and comforting that I tried many versions when I got home, and I think I’ve come pretty close!

—Iben Ravn, Copenhagen, Denmark

Prep: 45 min. • Bake: 30 min. • Makes: 8 servings

⅓ cup olive oil, divided

1 lb. sliced fresh shiitake mushrooms

1 lb. sliced baby portobello mushrooms

2 large onions, chopped

2 garlic cloves, minced

1 tsp. minced fresh rosemary, plus more for topping

1 bottle (12 oz.) porter or stout beer

1 ½ cups mushroom broth or vegetable broth, divided

2 bay leaves

1 Tbsp. balsamic vinegar

2 Tbsp. reduced-sodium soy sauce

¼ cup cornstarch

3 to 4 small sweet potatoes, peeled and thinly sliced

¾ tsp. coarsely ground pepper

½ tsp. salt

1. Preheat oven to 400°. In a Dutch oven, heat 1 Tbsp. oil over medium heat. Add the shiitake mushrooms and cook in batches until dark golden brown, 8-10 minutes; remove with a slotted spoon. Repeat with 1 Tbsp. oil and the portobello mushrooms.

2. In same pan, heat 1 Tbsp. oil over medium heat. Add onions; cook and stir 8-10 minutes or until tender. Add garlic and 1 tsp. minced rosemary; cook 30 seconds longer. Stir in the beer, 1 cup of broth, bay leaves, vinegar, soy sauce and sauteed mushrooms.

3. Bring to a boil. Reduce the heat; simmer, uncovered, 10 minutes. In a small bowl, mix cornstarch and remaining broth until smooth; stir into mushroom mixture. Return to a boil, stirring constantly; cook and stir the mixture until thickened, 1-2 minutes. Discard the bay leaves; transfer the mushroom mixture to 8 greased 8-oz. ramekins. Place on a rimmed baking sheet.

4. Layer sweet potatoes in a circular pattern on top of each ramekin; brush with the remaining oil and sprinkle with pepper, salt and additional rosemary. Bake, covered, until potatoes are tender, 20-25 minutes. Remove cover and bake until the potatoes are lightly browned, 8-10 minutes. Let stand 5 minutes before serving.

1 serving: 211 cal., 10g fat (1g sat. fat), 0 chol., 407mg sod., 26g carb. (10g sugars, 4g fiber), 5g pro.

TEST KITCHEN TIP

An easy way to cover these potpies for the first portion of their baking? Simply invert another rimmed baking sheet over the top. Gently remove it with oven mitts to check whether sweet potatoes are tender.

GNOCCHI WITH PESTO SAUCE

Perk up your gnocchi and vegetables with a flavorful pesto sauce. If you don’t have pine nuts for topping you can use another nut.

—Taste of Home Test Kitchen

Takes: 25 min. • Makes: 4 servings

1 pkg. (16 oz.) potato gnocchi

2 tsp. olive oil

1 cup diced zucchini

½ cup chopped sweet yellow pepper

¼ cup prepared pesto

1 cup chopped tomatoes

Toasted pine nuts, optional

1. Cook gnocchi according to the package directions; drain.

2. Meanwhile, in a large skillet, heat oil over medium-high heat; saute zucchini and pepper until zucchini is tender.

3. Add pesto and gnocchi, stirring gently to coat. Stir in tomatoes. If desired, top with toasted pine nuts.

Note: Look for potato gnocchi in the pasta or frozen foods section.

1 cup: 327 cal., 9g fat (2g sat. fat), 8mg chol., 682mg sod., 52g carb. (10g sugars, 4g fiber), 9g pro.

EDAMAME & SOBA NOODLE BOWL

Toothsome soba noodles are made from buckwheat flour.

—Matthew Hass, Ellison Bay, WI

Takes: 30 min. • Makes: 6 servings

1 pkg. (12 oz.) uncooked Japanese soba noodles or whole wheat spaghetti

2 Tbsp. sesame oil

2 cups fresh small broccoli florets

1 medium onion, halved and thinly sliced

3 cups frozen shelled edamame, thawed

2 large carrots, cut into ribbons with a vegetable peeler

4 garlic cloves, minced

1 cup reduced-fat Asian toasted sesame salad dressing

¼ tsp. pepper

Sesame seeds, toasted, optional

1. In a 6 qt. stockpot, cook noodles according to package directions; drain and return the noodles to pan.

2. Meanwhile, in a large skillet, heat oil over medium heat. Add broccoli and onion; cook and stir until crisp-tender, 4-6 minutes. Add the edamame and carrots; cook and stir until tender, about 6-8 minutes. Add garlic; cook for 1 minute longer. Add vegetable mixture, dressing and pepper to the noodles; toss to combine. Sprinkle with toasted sesame seeds if desired.

1 ⅓ cups: 414 cal., 12g fat (1g sat. fat), 0 chol., 867mg sod., 64g carb. (12g sugars, 4g fiber), 18g pro.

TEST KITCHEN TIP

Edamame are immature green soybeans. You can purchase them still in pods or already shelled and ready to use in recipes like this.

MEAT LOVER

OPTION

VEG JAMBALAYA

I first made this dish when I was craving Creole food but didn’t have the usual meats that I like to use on hand. Canned beans take their place in this flavorful dinner that’s now in my regular rotation.

—Crystal Jo Bruns, Iliff, CO

Prep: 10 min. • Cook: 30 min. • Makes: 6 servings

1 Tbsp. canola oil

1 medium green pepper, chopped

1 medium onion, chopped

1 celery rib, chopped

3 garlic cloves, minced

2 cups water

1 can (14 ½ oz.) diced tomatoes, undrained

1 can (8 oz.) tomato sauce

½ tsp. Italian seasoning

¼ tsp. salt

¼ tsp. crushed red pepper flakes

⅛ tsp. fennel seed, crushed

1 cup uncooked long grain rice

1 can (16 oz.) butter beans, rinsed and drained

1 can (16 oz.) red beans, rinsed and drained

1. In a Dutch oven, heat oil over medium-high heat. Add the green pepper, onion and celery; cook and stir until tender. Add garlic; cook 1 minute longer.

2. Add the water, tomatoes, tomato sauce and seasonings. Bring to a boil; stir in rice. Reduce the heat; cover and simmer for 15-18 minutes or until liquid is absorbed and rice is tender. Stir in beans; heat through.

1 ⅓ cups: 281 cal., 3g fat (0 sat. fat), 0 chol., 796mg sod., 56g carb. (6g sugars, 9g fiber), 11g pro.

FARMERS MARKET ENCHILADAS

These vegetarian enchiladas use a lot of garden favorites in a quick weeknight meal. Feel free to substitute whatever vegetables you have from your garden—yellow summer squash, eggplant and corn all taste great here, too.

—Elisabeth Larsen, Pleasant Grove, UT

Prep: 20 min. • Bake: 45 min. • Makes: 7 servings

3 medium zucchini, quartered lengthwise and sliced

1 poblano pepper, seeded and chopped

8 oz. sliced fresh mushrooms

8 oz. cherry tomatoes

1 Tbsp. olive oil

1 tsp. ground cumin

½ tsp. salt

¼ tsp. cayenne pepper

2 cups shredded Monterey Jack cheese

1 cup crumbled queso fresco or feta cheese, divided

½ cup minced fresh cilantro, divided

2 Tbsp. lime juice

14 corn tortillas (6 in.), warmed

1 can (15 oz.) enchilada sauce

1. Preheat oven to 400°. In a large bowl, combine zucchini, poblano, mushrooms and tomatoes; drizzle with oil and sprinkle with cumin, salt and cayenne. Toss to coat. Divide vegetable mixture between 2 lightly greased 15x10x1-in. baking pans. Roast 15 minutes; rotate the pans top to bottom. Roast an additional 10 minutes or until vegetables are tender. Return to bowl and cool slightly.

2. Stir in Monterey Jack cheese, ½ cup queso fresco, ¼ cup cilantro and lime juice. Place a scant ½ cup vegetable mixture off center on each tortilla. Roll up and place in a greased 13x9-in. baking dish, seam side down. Top with enchilada sauce; sprinkle with remaining queso fresco.

3. Bake, uncovered, until heated through and cheese is melted, about 20 minutes. Top with remaining cilantro.

2 enchiladas: 346 cal., 17g fat (9g sat. fat), 40mg chol., 780mg sod., 33g carb. (5g sugars, 5g fiber), 18g pro.

TEST KITCHEN TIP

Roasting the veggies before making the enchiladas takes extra time, but