Whether you’ve found a new appreciation for a vegetarian lifestyle or you’re simply encouraging the family to eat more vegetables, you’ve come to the right place! Here are a few delicious and healthy meat-free dinner recipes to try this week:
- Broccoli and Sweet Potato Stir Fry
A colorful, vibrant meal is a healthy one! Try this delicious vegetable stir-fry from the Meat Free Monday Foundation.
For the stir-fry:
- 1 red bell pepper – de-seeded and cut into medium sized pieces
- 1 tablespoon oil
- 1 onion – sliced thinly
- 2-3 cloves garlic – minced
- 2 sweet potatoes – peeled and chopped into bite-sized pieces
- 1 medium head broccoli – cut into florets
- 6-7 cherry tomatoes – halved
For the sauce:
- 1/4 cup sweet Thai chili sauce
- 2 tablespoons soy sauce
- 1/2 teaspoon cumin
- 1/2 teaspoon cinnamon
- 1/2 teaspoon ground ginger
- 1 tablespoon cornstarch
- 2-3 tablespoons water
- Fresh basil leaves as garnish – chopped
First, steam the sweet potato, followed by steaming the broccoli shortly after. This ensures the vegetables are cooked evenly.
Next, heat the oil in a large frying pan or wok, then add the red bell pepper and sliced onions and cook until soft.
Meanwhile, place sauce ingredients in a medium bowl and mix until cornstarch is fully incorporated. Set aside.
Add the steamed sweet potato and broccoli, as well as the cherry tomatoes, to the pan. Pour in sauce, stir well and let cook until thick.
Distribute evenly among plates and garnish with basil. Enjoy!
2. Tomato Eggplant Sauce with Pasta
A blend of delicious Italian flavors with a few non-traditional yet healthy ingredients, this pasta dish by Eat Well 101 will satisfy the whole family.
- 1 3/4 pounds eggplant – cut into cubes
- 4 tomatoes – peeled and quartered
- 1 onion – chopped
- 1 clove of garlic
- 1/2 pound gluten free pasta
- A few basil leaves
- 2 tablespoon olive oil
- Parmesan cheese
- Salt and pepper to taste
Use eggplant to create the sauce for this delicious dish.
First, heat the olive oil in a skillet over medium heat and add onion and eggplant to saute.
Stir in the tomatoes, garlic and salt and pepper to taste. Let simmer over low heat for at least 20 minutes – the longer you cook, the better the flavors will infuse. Just be sure to keep an eye on the mixture to ensure it doesn’t burn.
Once the vegetables are tender, add the chopped basil and keep the pan over low heat.
Meanwhile, cook the pasta in salted water per the instructions. Once the pasta is cooked, drain and mix with the eggplant and tomato sauce.
Distribute evenly among bowls and sprinkle with Parmesan cheese. Enjoy!
- Smoked Cheddar and Lentil Burgers
You don’t need beef to enjoy a nice, juicy burger. This recipe by Health.com uses lentils and various vegetables to create a delicious meal.
- 2 1/2 cups water
- 1 cup dried lentils
- 2 bay leaves
- 1 teaspoon olive oil
- 1 cup finely chopped onion
- 1/2 cup finely chopped carrot
- 1 cup shredded smoked cheddar cheese
- 1/2 cup dry breadcrumbs
- 2 teaspoons chopped fresh thyme
- 1 1/4 teaspoons salt
- 3/4 teaspoon garlic powder
- 3/4 teaspoon paprika
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon ground red pepper
- 3 large egg whites, lightly beaten
- Cooking spray
- 8 teaspoons stone-ground mustard
- 8 whole wheat sandwich buns – toasted
- 8 slices tomato
- 2 cups trimmed arugula
First, place the water, lentils and bay leaves in a medium saucepan over high heat until the mixture comes to a boil. Cover, reduce heat and let simmer for about 30 minutes, then drain. Discard the bay leaves and transfer lentils to a large bowl. Mash lentils slightly, then let cool. Set aside.
In a medium skillet, heat oil over medium heat, then add onion and carrot to saute until tender. Let cool slightly.
Add onion, carrot, cheese, breadcrumbs, thyme, salt, garlic powder, paprika, black pepper, red pepper and egg whites to the lentils, mixing well to combine. Cover and let mixture chill for 45 minutes, then divide into 8 patties.
Heat a prepared grill pan over medium high heat, then place four patties at a time to the grill, cooking for 5 minutes on each side until done. Repeat with remaining patties.
Once the lentil burgers are complete, place each on a bun and serve with mustard, a tomato slice and arugula. Enjoy!
All of these recipes make great leftovers too! Just store and save the meals in your favorite Fit & Fresh containers to enjoy again tomorrow.