Superfast Vegetarian Recipes

By Jason Horn and Cooking Light staff
March 30, 2009
Photo: Brian Woodcock
Meatless dishes, ready in 20 minutes or less
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Mini Mozzarella-and-Kale Pita Pizzas

Photo: Jennifer Causey
View Recipe: Mini Mozzarella-and-Kale Pita Pizzas

Try this clever idea—split the pitas in half before toasting so the crusts can get extra crisp. They’ll also be slightly shallow rather than flat, a perfect vessel for the sauce and toppings. 

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Pasta with Chickpea Sauce

Photo: Caitlin Bensel
View Recipe: Pasta with Chickpea Sauce

Onions, carrots, and garlic cook in olive oil until buttery soft, then get blended with chickpeas and water to form a deeply savory puree that coats pasta beautifully. It’s a satisfying dish that just happens to be vegan. Try to let the blender run for a minute or two when pureeing the ingredients; the smoother the sauce, the better the dish. A flourish of fresh herbs at the end brightens and freshens the dish; you can use all parsley or all basil if you don’t have both on hand.

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Spinach, Hummus, and Bell Pepper Wraps

Photo: Victor Protasio
View Recipe: Spinach, Hummus, and Bell Pepper Wraps

Make this super-simple wrap the night before, wrap in parchment paper or plastic wrap, and store in the fridge—just grab it in the morning on your way out the door. Use Flatout Light whole-grain flatbreads to keep calories in check; you can find them at most supermarkets, usually in the bakery section.

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Smashed Chickpea Salad Toasts

Photo: Caitlin Bensel
View Recipe: Smashed Chickpea Salad Toasts

A little reminiscent of both tuna salad and egg salad, this combo of coarsely mashed chickpeas, mayo, pickles, celery, and onion is all at once creamy, crunchy, and toothsome. We like serving it as an open-faced tartine or toast, but you can also sandwich it between two bread slices or serve it with whole-grain crackers. For a vegan version, choose a vegan mayo, and you’ll be good to go.

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Greek Spaghetti Squash Toss

Photo: Colin Price
View Recipe: Greek Spaghetti Squash Toss

Spaghetti squash is a great lower-calorie, lower-carb alternative to pasta. It’s a neutral tasting veggie that absorbs all the flavors of this simple skillet, so be sure to toss well to coat every strand. The end result is a veggie-based meal in a bowl that you can quickly throw together—a nice alternative to salads when you want to fill up on vegetables.

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Nutty Fried Rice

Photo: Romulo Yanes
View Recipe: Nutty Fried Rice

This hearty vegetarian dish is a fun twist on the usual takeout version of fried rice, incorporating lots of nutty flavor from toasted sesame oil, roasted cashews, peanut butter, and sesame seeds. The rice is drizzled with a savory, creamy peanut sauce that takes the whole thing right into indulgence territory. If you have a peanut allergy, opt for cashew, almond, or sunflower butter instead of peanut butter. Look for toasted sesame seeds on the spice aisle of your supermarket; it’s a great ingredient to keep on hand for busy nights because it saves a step.

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Hummus-Zucchini English Muffin

Photo: Hector Manuel Sanchez
View Recipe: Hummus-Zucchini English Muffin

Instead of the usual bagel with cream cheese and jam, we're adding protein and cutting sugar with creamy hummus and vegetables. Start with a whole-grain English muffin, and pile on shaved carrot, zucchini, and roasted salted sunflower seeds for a savings of 30g added sugar.

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Sweet Potato Medallions with Almond Sauce and Chickpea Salad

Photo: Greg Dupree
View Recipe: Sweet Potato Medallions with Almond Sauce and Chickpea Salad

It may seem too good to be true, but it's not: This impressive plate requires only 5 ingredients (water, oil, salt, and pepper are freebies). Microwaved sweet potatoes are sliced into medallions, brushed with oil, and lightly seared so they become satisfyingly steak-like. The creamy, nutty sauce adds richness, and the lemon-dressed arugula-chickpea salad bulks up the plate beautifully. In place of almond butter, you can use any nut butter you like—try peanut, cashew, or sunflower butter. And if canned chickpeas aren't in your pantry, try cannellini or navy beans.

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Spanish “Tortilla” Omelet

Photo: Jennifer Causey
View Recipe: Spanish “Tortilla” Omelet

Say hello to next-level breakfast for dinner. Inspired by a traditional crispy, potato-studded Spanish tortilla, our quick-fix fluffy omelet is topped with potato chips for a touch of crunch.

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Butternut Squash, Kale, and Black Bean Quesadillas

Photo: Jennifer Causey
View Recipe: Butternut Squash, Kale, and Black Bean Quesadillas

Mashing half of the beans provides creamy texture and helps to seal the quesadillas.

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Tempeh with Charred Peppers and Kale

Photo: Jennifer Causey
View Recipe: Tempeh with Charred Peppers and Kale

Ever tried tempeh? This soybean-based veggie protein is a great option for vegetarian or vegan sandwiches and wraps because of its firm texture and incredible flavor adaptability. We love it here with a quick soy sauce hit, layered over earthy kale. Got leftovers? Pile this tempeh and veggie combo into a whole-wheat wrap for a perfect to-go lunch.

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Tofu Banh Mi Wraps with Quick-Pickled Carrots and Radishes

Photo: Jennifer Causey
View Recipe: Tofu Banh Mi Wraps with Quick-Pickled Carrots and Radishes

Drain the pickles well before adding to each wrap. This is a saucy sandwich, so extra liquid can make it a bit messy once you bite in.

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Brown Rice Bowl with Miso, Poached Egg, and Kale-Radish Slaw

Photo: Jennifer Causey
View Recipe: Brown Rice Bowl with Miso, Poached Egg, and Kale-Radish Slaw

Nutrient-rich kale has a mild flavor and becomes tender very quickly, making it a snap to add to speedy meals like this one. Mix and match those greens and grains! Sub farro or quinoa for brown rice, and spinach, chard, or cabbage for kale.

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Veggie Lettuce Wraps

Photo: Brie Passano
View Recipe: Veggie Lettuce Wraps

Because of their strength and malleability, Bibb lettuce leaves are some of the best for loaded lettuce wraps. It's worth picking up a couple of heads if you only have iceberg or romaine in your crisper.

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Smoky Potato Cakes with Kale and Creamy Ricotta

Photo: Jennifer Causey
View Recipe: Smoky Potato Cakes with Kale and Creamy Ricotta

Perk up your spuds with kale, creamy ricotta, and a hit of smoky goodness. These hearty cakes pack twice the potassium of a banana. Fill out the plate with a simple, crisp green salad.

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Fresh Thai Noodle Bowl

Photo: Jennifer Causey
View Recipe: Fresh Thai Noodle Bowl

Our simple, speedy trick for creating deep and full-bodied favor: infusing store-bought vegetable stock with sautéed fresh garlic and ginger.

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Fried Egg and Avocado Toasts

Photo: Jennifer Causey
View Recipe: Fried Egg and Avocado Toasts

Sunny-side-up eggs, fresh sprouts, and salsa amp up avocado toast for a fast, no-fuss meal.

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Butternut Squash Pizza with White Sauce, Spinach, and Goat Cheese

Photo: Randy Mayor
View Recipe: Butternut Squash Pizza with White Sauce, Spinach, and Goat Cheese

Try swapping out the goat cheese for feta or Gorgonzola to switch up the flavor profile.

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Black Bean Burgers with Mango Salsa

Photo: Becky Luigat-Stayner; Styling: Melanie J. Clarke
View Recipe: Black Bean Burgers with Mango Salsa

Black beans, cilantro, and spices enhance the flavors in these veggie burgers, but it’s the avocado-mango salsa that makes this recipe shine.

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Jane's Vegetarian Chili

Randy Mayor
View Recipe: Jane's Vegetarian Chili

This chili is heavy on the sweet and tangy flavor of tomatoes, with both diced and paste, but it also boasts four different kinds of beans. The unusual addition of Worcestershire sauce (if you're a strict vegetarian or vegan, make sure to use a vegetarian version) brings great meaty flavor to the chili. Serve with jalapeño cornbread or over cooked spaghetti, Cincinnati-style.

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Seared Tofu with Gingered Vegetables

Randy Mayor
View Recipe: Seared Tofu with Gingered Vegetables

Browning tofu cubes over high heat gives them a nice firm texture and caramelized flavor that goes well with the simple stir-fried veggies. The flavors of sesame oil, rice vinegar, and soy sauce, along with ample ginger and garlic, stand up to the bell pepper, and a topping of sprouts adds a fresh, spicy crunch that makes this dish different. If you can't find pungent radish sprouts, substitute broccoli, alfalfa, or bean sprouts.

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Macadamia Nut-Pesto Fettuccine

Randy Mayor
View Recipe: Macadamia Nut-Pesto Fettuccine

Your family will never guess what's in this pesto, but the macadamias give a creamier texture than other types of nuts. Add half-and-half to that for a wonderfully rich, indulgent sauce with familiar flavor but a hint of something new. The pesto comes together in the time the pasta cooks, so it takes just a few minutes to create a creamy, comforting dish with less than 400 calories per serving.

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Vegetarian Chipotle Nachos

Susan Byrnes
View Recipe: Vegetarian Chipotle Nachos

Convert carnivores into vegetarians (if only temporarily) with this recipe: The meatless crumbles are nearly indistinguishable from ground beef. Add to that the fiery heat of chipotles, creamy avocado and sour cream, and plenty of cheese, and you've got a great plate of nachos. Best of all, this version has only 408 calories per serving and provides nearly half a day's fiber and more than a third of a day's calcium.

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Arugula Pizza with Poached Eggs

Photo: John Autry
View Recipe: Arugula Pizza with Poached Eggs

You can also try using fresh dough. Look to your local pizzeria for homemade dough, as many will sell theirs for only a few dollars.

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Rotini with White Beans and Escarole

Photo: John Autry
View Recipe: Rotini with White Beans and Escarole

This light pasta doesn't sacrifice flavor. With earthy beans, bitter greens, and sharp Parmesan cheese, this dish needs a dose of fruit to bring it to life. Try a pinot grigio with lively melon and citrus flavors, such as Lungarotti Torre di Giano 2010 ($15).

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Blue Cheese Polenta with Vegetables

Photo: John Autry
View Recipe: Blue Cheese Polenta with Vegetables

Savory blue cheese polenta topped with delicious veggies makes for a comforting and satisfying meal.

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Grilled Gruyère and Olive Tapenade Sandwiches

Photo: John Autry
View Recipe: Grilled Gruyère and Olive Tapenade Sandwiches

You can easily shave thin slices of cheese in a snap using an inexpensive kitchen tool: a vegetable peeler. This is a perfect technique for many hard cheeses like Gruyère.

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Fontal Polenta with Mushroom Sauté

View Recipe: Fontal Polenta with Mushroom Sauté

This hearty recipe is a rich and comforting dish that will satisfy any savory cravings. Fresh herbs and creamy fontina cheese up the flavor quota and add even more dimension to the mushrooms.

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Falafel Pitas with Cucumber-Yogurt Dressing

Randy Mayor
View Recipe: Falafel Pitas with Cucumber-Yogurt Dressing

Seasoned with mustard, cumin, and paprika, these classic chickpea patties have a great crunchy exterior and zesty flavor. Paired with bitter arugula and a creamy-tangy dressing on pita, they create an easy 10-minute dinner. Toss together lettuce, tomato, some feta cheese, and extra dressing for a nice side salad.

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Curried Tofu

Randy Mayor
View Recipe: Curried Tofu

The flavors in this dish may be exotic for a weeknight dinner, but it's fast (about 15 minutes) and calls for common pantry ingredients. Pineapple and red bell pepper provide a balance of sweet and savory while coconut milk and curry powder combine for a creamy, spicy sauce. This doesn't have to be a vegetarian dish, either; chicken or pork can replace the tofu with almost no change in cooking.

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Poblano, Mango, and Black Bean Quesadillas

Beau Gustafson
View Recipe: Poblano, Mango, and Black Bean Quesadillas

The ingredients might sound like they'd clash when combined, but this recipe proves that spicy, sweet, and savory go great together. The tangy mango moderates the hot pepper while perking up the beans, and avocado adds creamy texture and healthy fats. Add another layer of flavor by serving with sour cream or your favorite salsa or guacamole for dipping.

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Grilled Portobello-Goat Cheese Pitas

Randy Mayor
View Recipe: Grilled Portobello-Goat Cheese Pitas

Each element of this dish contributes unique elements. Crispy and chewy texture come from the grilled pita; tanginess and cooling creaminess from the goat cheese; sweet, juicy freshness from the tomato; and earthy smoky flavors and meaty texture from the portobellos. It's a great summer combination with a simple fruit salad made from whatever you have on hand.

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Pasta with Sun-Dried Tomato Pesto and Feta Cheese

Randy Mayor
View Recipe: Pasta with Sun-Dried Tomato Pesto and Feta Cheese

Pesto is a wonderfully diverse recipe component because there are so many possible variations. Here, almonds and sun-dried tomatoes make for a sweet-and-savory flavor with extra richness from the oil in the tomatoes. Mixed into a bit of reserved pasta cooking water, the pesto makes a great thick sauce that sticks to the noodles, and a last-minute topping of tangy feta brightens all the flavors. It tastes indulgent, but this dish has only 300 calories and less than 10 grams of fat per serving.

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Insalata Pizzas

Becky Luigart-Stayner
View Recipe: Insalata Pizzas

Packaged greens are ultra-easy to use, and you just have to add a few extra ingredients to put a unique stamp on a salad. Basil and kalamata olives build a Mediterranean salad with a sweet cider vinaigrette that's served over an easy pita pizza for a complete meal.

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Warm Tortellini and Cherry Tomato Salad

Randy Mayor
View Recipe: Warm Tortellini and Cherry Tomato Salad

Prepared filled pastas from the refrigerated section of the supermarket are a great boon to get dinner on the table fast. They add multilayered flavor and cook even more quickly than dried pasta. Here, cheese tortellini is paired with fresh, crisp asparagus, bitter arugula, sweet and juicy tomatoes, pungent onion, and tart canned artichoke hearts in a simple two-vinegar vinaigrette for a meal that takes no longer than cooking the pasta.

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Three-Bean Chili

Beau Gustafson
View Recipe: Three-Bean Chili

Vegetarian chilis are so hearty and full of flavor that you'll never miss meat. Canned beans shorten the total cooking time to 13 minutes, plus they add lots of fiber. Corn bread―store-bought or homemade―is a natural side, but you could serve the chili over rice instead for a different twist.

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