Dinner should be filling and comforting, but it has to be healthy too. Some people skip dinner just to get rid of the extra pounds – this is not the right way to go! The more you do this, the more you deprive yourself of good healthy and better life. Dinner, therefore, should not be skipped but savored.
In this chapter, you will learn:
- Light, easy to cook and satisfying vegetarian dinner recipes that you and the entire family will love.
Toasted Grain Sandwich with Veggies
This is the kind of vegetarian sandwich that you would love to have for dinner. The ingredients are healthy, and the taste is just wonderful. It is perfect for a weekend night after a day of hard work.
Calories: 360/sandwich
Prep time: 8 to 10 minutes
Ingredients:
Tomato pesto:
- A handful of fresh basil
- 6 pieces sun-dried tomatoes in oil
- 2 garlic cloves
- 1 tablespoon citrus
- 1 tablespoon water
- 2-3 tablespoon olive oil
- Lettuce leaves
- Salt and pepper to taste
Sandwich:
- Grain bread or pita wraps
- 1 tablespoon hummus or more if desired
- 3 slices of avocado
- 2 slices of tomato
- Pepper flakes
How to Prepare:
- Mix the garlic, basil and all the ingredients for pesto in a food processor. Blend until the mix is smooth enough.
- Have the bread toasted for around 1 minute.
- Spread pesto on one side, hummus on the other side. Add the lettuce, avocado, and tomato. Sprinkle ample amount of pepper flakes and enjoy!
Brown Rice with Chickpeas and Kale
Vegetarian dishes like this one are not only packed with the necessary nutrients that the body needs, it is scrumptious too. Instead of having a take-out, make an effort to cook. Try this healthy recipe and get the best benefits possible.
Calories: 320/small bowl
Prep time: 30 minutes
Ingredients:
- A cup of red or brown rice
- 6 pieces cherry tomatoes, sliced in two
- 2-3 tablespoon olive oil
- 1 bunch of kale, stems removed
- 3 garlic cloves, sliced thinly
- 400 grams chickpeas
- 1 tablespoon citrus or lime juice
- Salt and pepper to taste
How to Prepare:
- Cook the rice depending on the instructions on the packaging.
- Rinse the chickpeas, boil in water for 15 to 20 minutes.
- While the rice is cooking, drizzle some oil in a pan over medium heat.
- Stir in the garlic and let it cook for about 1 minute.
- Add the chickpeas, tomatoes and kale, stir thoroughly.
- Sprinkle the citrus and add a pinch of salt and pepper to add more flavor.
- In a serving bowl, put in a cup of rice and add the cooked ingredients on top. Taste and enjoy!
Tangy Tofu Pie with Lots of Spice
Pies should never be dull and unappetizing, but it has to be healthy too! If you are a big fan of sugary pies, this can be the perfect time to try something different and awesomely good for the body and your taste buds. This tofu pie recipe is surely worth a try!
Calories: 280 per slice (this recipe makes 8 slices)
Prep Time: 1 hour and 30 minutes
Ingredients:
Pie crust:
- 1 cup rolled oats (gluten free) floured
- 1 cup cashew nuts
- 1 to 2 tablespoon powdered flaxseed mixed with thrice the amount of water
- 1 teaspoon nutmeg
- ½ teaspoon dried oregano
- 1 to 2 tablespoon extra-virgin olive oil
Filling:
- 1 large block tofu (firm)
- 2 cups mushrooms sliced
- ½ cup dried tomatoes in oil, diced
- 2 garlic cloves, chopped
- 1 white onion and leeks chopped
- A handful of chopped basil leaves or spinach
- ½ teaspoon oregano
- ¼ teaspoon cayenne pepper
- Salt and pepper to taste
How to Prepare:
- -Preheat oven to 375 degrees Fahrenheit.
- Press the tofu in cheesecloth or towel to drain excess water. Set aside.
- To make the crust, mix water and flax in a bowl and let it form a gel-like consistency.
- Combine the oat flour, salt, and oregano. Pour in the oil and the flax mixture and mix all together to form a dough. Place the dough over the tart pan, poke holes using a fork and bake at 375 degrees Fahrenheit for 15 minutes.
- To make the pie filling, cut the tofu in 4 to 6 pieces and mash in the food processor or do it manually.
- Saute garlic and onion and add the mushroom, pepper, salt. Stir in the tomatoes and the herbs and cayenne pepper. Add the spinach or basil leaves last. Put the mixture in the food processor and blend with the tofu.
- Pour the mixture into the crust and bake for another 30 minutes. Cool the pie for 10 to 15 minutes before slicing to prevent the crust from crumbling. Taste and enjoy!
Fettuccine in White Broccoli Sauce
Want something as decadent as creamy paste minus the guilt? This broccoli white sauce fettuccine will make you believe it is possible. The secret ingredient, nutritional yeast, gives the sauce the cheesy flavor without adding real cheese. Try this very inspiring pasta recipe.
Calories: 380 per serving/plate
Prep Time: 50 minutes
Ingredients:
- 4 cups of broccoli
- 240 grams organic fettuccine pasta
- 1 to 2 cups mushrooms, sliced
- ½ cup almond milk or any non-dairy option
- 3 cloves garlic minced
- ½ cup nutritional yeasts
- 1 small white onion chopped
- Salt and pepper to taste
- A handful of chopped basil leaves
How to Prepare:
- Put the broccoli florets in a pot filled with water and let it boil for 5 minutes.
- Saute garlic in oil, make sure not to burn it.
- In a food processor, add the broccoli, milk, yeast and garlic. Process until smooth in consistency. Don’t hesitate to blend for a few minutes. Set aside.
- While doing the other preparation, boil your pasta according to the package instructions. Drain and set aside.
- Mix the sauce with the pasta and add salt and pepper to achieve desired flavor. Add basil leaves for that lovely punch in the taste. Enjoy!