MyPlate-Inspired Vegetarian Recipes

Photo: Marcus Nilsson

Nutritious Vegetarian Recipes

Cooking Light is working with the Partnership for a Healthier America and USDA’s MyPlate to give anyone looking for healthier options access to thousands of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov. Find recipes at http://pinterest.com/MyPlateRecipes/.

Protein has many important functions in the body and is essential for growth and maintenance. MyPlate recommends that vegetarians build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice, instead of overloading meals with high-fat cheeses to replace the meat.

First up are Supercrunch Tofu Tacos. Pickled daikon radishes and carrots plus a spicy Sriracha sauce set these Asian-inspired tacos apart. Pan-sautéed cashews lend meaty crunch to this vegetarian dish.

View Recipe: Supercrunch Tofu Tacos

Photo: John Autry

Fried Chickpea and Arugula Pita Sandwiches with Lime Tzatziki

Ready in just over 20 minutes, these pita sandwiches are a delicious option for Meatless Monday or an everyday lunch option for a vegetarian diet.

View Recipe: Fried Chickpea and Arugula Pita Sandwiches with Lime Tzatziki

Photo: Randy Mayor

Red Lentil Dal with Charred Onions

Quick-cooking red lentils don't need to be pureed since they break down as they cook. Lentils are a great source of protein, as well as fiber. This recipe gives 20 percent of your daily fiber goal. Serve over brown rice with a side of broccoli for a vegetarian meal.

View Recipe: Red Lentil Dal with Charred Onions

Photo: John Autry

Tomato and Asparagus "Carbonara"

Toss the pasta and vegetables immediately after cooking. The heat from the pasta will cook the egg, thickening it into a light, creamy sauce.

View Recipe: Tomato and Asparagus "Carbonara"

Photo: John Autry and Randy Mayor

Tofu Steaks with Shiitakes and Veggies

This quick vegetarian entrée is full of flavor and rich vegetables. Piercing the tofu with a fork allows the sesame oil and soy sauce to absorb into the tofu, making it more flavorful.

View Recipe: Tofu Steaks with Shiitakes and Veggies

Photo: Brian Woodcock

Fettuccine with Seared Tomatoes, Spinach, and Burrata

Don't skimp on the oil: There's a good bit here, but it creates a gorgeous tomato sauce that coats the noodles nicely. Burrata is rich, delicious fresh mozzarella cheese filled with cream. Although it was originally a hard-to-find imported Italian ingredient, now Bel Gioioso (an American cheese producer) makes and sells it in the gourmet cheese section at many major supermarkets.

View Recipe: Fettuccine with Seared Tomatoes, Spinach, and Burrata

Photo: John Autry

Falafel-Stuffed Eggplant with Tahini Sauce and Tomato Relish

Traditional falafel is made from seasoned, mashed chickpeas that are shaped into patties and deep-fried. Here we use the same components to make a tasty filling for eggplants, baked and topped with a deliciously nutty sauce.

View Recipe: Falafel-Stuffed Eggplant with Tahini Sauce and Tomato Relish

Photo: John Autry

Soba Noodles with Miso-Glazed Tofu and Vegetables

Soba noodles lose about 80% of their sodium when cooked in unsalted water. Rinse and drain the soba thoroughly after cooking to remove any lingering salt.

View Recipe: Soba Noodles with Miso-Glazed Tofu and Vegetables

Photo: Brian Woodcock

Open-Faced Eggplant Sandwiches

Here's the key to a speedy dinner: While the eggplant broils, toast your bread slices in a toaster oven.

View Recipe: Open-Faced Eggplant Sandwiches

Photo: John Autry

Spiced Lentils and Poached Eggs

Quick, healthy, and delightful, flavorful lentils mix well with poached eggs for a quick and easy meatless meal option.

View Recipe: Spiced Lentils and Poached Eggs

Photo: John Autry

Individual Mushroom, Onion, and Arugula Pizzas

Serve these individual vegetarian pizzas with sliced fresh strawberries, plain 2% Greek yogurt, and a drizzle of honey for a complete meal.

View Recipe: Individual Mushroom, Onion, and Arugula Pizzas

Photo: Marcus Nilsson

Huevos Rancheros Tacos

This is more of a knife-and-fork taco. The soft egg yolk oozes and coats the filling for a delicious flavor and texture.

View Recipe: Huevos Rancheros Tacos

Photo: Francesco Tonelli

Linguine with Spinach-Herb Pesto

Here is a lovely twist on beloved pesto for spring. Baby spinach takes the place of most of the basil to give the sauce an earthy flavor. The thick, emerald sauce beautifully coats the flat noodles and serves up big flavor in every forkful.

View Recipe: Linguine with Spinach-Herb Pesto

Photo: John Autry

Cavatappi with Browned Brussels Sprouts and Buttery Breadcrumbs

Cut the sprouts lengthwise to keep their shape, about four slices per sprout. They'll be thin enough to get a deep caramelized sear quickly but still keep a good crunch.

View Recipe: Cavatappi with Browned Brussels Sprouts and Buttery Breadcrumbs

Photo: John Autry

Chinese Noodle Salad with Sesame Dressing

What's quicker than pasta? This simple dinner come together in a flash by using packaged, trimmed snap peas from the produce department.

View Recipe: Chinese Noodle Salad with Sesame Dressing

Photo: John Autry

Tomato, Squash, and Red Pepper Gratin

Sometimes the best "steak" comes in the form of ripe, juicy beefsteak tomato slices, as in this easy gratin. Serve with a salad of fresh summer greens.

View Recipe: Tomato, Squash, and Red Pepper Gratin

Photo: Kang Kim

Roasted Asparagus and Arugula Salad with Poached Egg

Full of fresh ingredients and produce, this light salad pairs well with roasted new potatoes.

View Recipe: Roasted Asparagus and Arugula Salad with Poached Egg

Photo: John Autry

Tempeh Greek Salad Wraps

These wraps are full of delicious fresh flavor. Summertime, or anytime, this will be your new go-to. Serve with pita chips.

View Recipe: Tempeh Greek Salad Wraps

Photo: John Autry

Rotini with White Beans and Escarole

With earthy beans, bitter greens, and sharp Parmesan cheese, this light pasta doesn't sacrifice flavor. Serve with fresh fruit for dessert for a well-balanced meal.

View Recipe: Rotini with White Beans and Escarole

Photo: José Picayo

Truffled Wild Mushroom Lasagna

Truffle oil adds rich indulgence to homey comfort food. Less is more–you don't have to spend a lot on truffle oil; look for small 2- or 3-ounce bottles, which are less likely to go bad before you use up the oil.

View Recipe: Truffled Wild Mushroom Lasagna

Photo: John Autry

Asparagus Salad with Poached Eggs and Tapenade Toasts

Ready in just over 30 minutes, this dish is overflowing with fresh produce and flavorful protein.

View Recipe: Asparagus Salad with Poached Eggs and Tapenade Toasts

Photo: Becky Luigart-Stayner

Grilled Tempeh Skewers

The salty-sweet glaze complements the nutty, slightly tangy flavor of the tempeh. If you've never experimented with this soybean cake before, this is a good recipe to start with.

View Recipe: Grilled Tempeh Skewers