Family-Friendly Vegetarian Dinners

Raising your family on a plant-based diet will not only boost their health, but it can even ensure you all live longer. Vegetarian recipes can be just as delicious and are often even easier to prepare than meat-heavy fare. Fresh vegetables, fruits, and herbs from your garden or the farmers’ market make vegetarian meals even more tasty and nutritious. These three easy, healthy vegetarian recipes feature fresh produce, satisfying soy proteins, beans, and nuts along with filling whole grains for family-friendly dinners you can feel good about serving.

Veggie burgers

Tempeh Quinoa with Apricots

Serves 4

Ingredients

  • 1 1/4 cups quinoa
  • 2 1/2 cups vegetable broth
  • 2 tablespoons olive oil plus more for drizzling
  • 8-ounces tempeh, cut into cubes
  • 1/4 cup finely chopped red onion
  • 2 garlic cloves, minced
  • Salt and freshly ground black pepper to taste
  • 4 apricots, pitted, quartered
  • 1 bunch watercress, trimmed
  • 1 small orange, juiced
  • 2 teaspoons grated orange zest
  • 1 teaspoon white wine vinegar
  • 1/3 cup crushed almonds
  • 2 tablespoons finely chopped fresh parsley

Directions

  1. In a medium saucepan over medium-high heat, bring quinoa and broth to a boil; reduce heat, cover, and simmer until liquid is absorbed, about 12 minutes.
  2. Meanwhile, heat oil in a skillet over medium-high heat; cook tempeh and onion, stirring often, for 2 to 3 minutes; add garlic and cook, stirring, for 1 minute; season with salt and pepper.
  3. In a large bowl, combine quinoa, tempeh mixture, apricots, watercress, orange juice, zest, and vinegar; stir until watercress wilts slightly from the heat.
  4. Divide tempeh mixture among 4 plates and garnish with almonds and parsley.

Pasta with Seared Tofu and Greens

Serves 4

Ingredients

  • 8-ounces whole wheat linguini
  • 1 pound firm tofu, drained
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 tablespoon grated lemon zest
  • Pinch red pepper flakes
  • Salt and freshly ground black pepper to taste
  • 1 red bell pepper, seeded, cut into long strips
  • 2 garlic cloves, minced
  • 1 bunch arugula, watercress, or baby spinach leaves, trimmed
  • 1/4 cup shredded fresh basil
  • Shaved Parmesan

Directions

  1. Cook linguini in a large pot of salted, boiling water according to package directions until al dente; drain, reserving 1/2 cup of the pasta water and set aside.
  2. Meanwhile, place tofu on a plate lined with paper towels; set a plate on top and put a heavy cookbook on top to press liquid out of tofu; replace paper towels if necessary.
  3. Heat oil, lemon juice, zest, and red pepper flakes in a large skillet over medium heat; cut tofu into strips and cook, turning a few times, until lightly browned on both sides; season with salt and pepper; transfer tofu to a plate and keep warm.
  4. Add bell pepper to skillet and cook, stirring constantly, until tender; add garlic and cook, stirring, for 1 minute; add greens and cook, stirring often, until just wilted.
  5. Add pasta to skillet and toss to combine; add just enough pasta water to moisten; season with salt and pepper.
  6. Divide pasta among 4 plates and top with tofu strips and Parmesan; serve immediately.

Almond Chickpea Burgers

Serves 4

Ingredients

  • 1, 15-ounce can chickpeas or garbanzo beans, rinsed, drained
  • 1 clove garlic, chopped
  • 1 tablespoon minced fresh ginger
  • 1/2 cup toasted sliced almonds
  • 2 green onions, chopped (white and green parts)
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • Salt and freshly ground black pepper to taste
  • 1 egg
  • 1 tablespoon olive oil
  • 4 ciabatta rolls, split, toasted
  • Your favorite condiments and toppings

Directions

  1. Combine chickpeas, garlic, ginger, almonds, green onions, mint, parsley, coriander, and cumin in a food processor and pulse until well blended.
  2. Season with salt and pepper then add the egg and pulse until well blended; form mixture into 4 patties.
  3. Heat oil in a large skillet over medium heat; place patties in the skillet and cook until lightly browned on both sides, about 5 minutes per side.
  4. Serve hot on ciabatta rolls with your favorite condiments and toppings.

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Tags: quinoa tofu

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