10

HighProtein Vegetarian Dinners Better Than Meat

By Ivy Manning
Whether you are adopting a Meatless Monday approach to dinner, or youre a longtime
vegetarian, consistently putting a delicious, plant-based supper on the table on weeknights
can be a daunting task. I find that many quick cookbooks revolve around meat as the center
of the plate; you can flip to the vegetable section of these books and find fine recipes for side
dishes or salads, but nothing that you would consider a satisfying meal full of superfoods.
My book, Weeknight Vegetarian, is different. I offer 80 quick, complete dinner recipes that
will help you answer the vegetarian whats for dinner? question, plus dozens of tips and
ideas for more off-the-cuff meals. You wont find dated vegetarian recipes for nut loaf or
recipes full of highly processed faux steak cutlets here. Instead, I focus on fresh, homemade
food that just happens to be meat-free.

In addition to using seasonal produce to anchor meals, I show you tasty ways to utilize plantbased proteins like canned beans, quick-cooking lentils, cheese, eggs, tofu, tempeh, and
seitan, so your vegetarian dinners are as nutritious and filling as they are tasty.
To indulge in these delicious, high-protein meals, check out Weeknight Vegetarian today
and read on below for Eat This, Not That!s 10 favorite picks from the book!

1. Creamy Mushroom Paprikash Over Pasta

Ingredients
Makes 4 servings
Unsalted butter, 3 tablespoons
Cremini mushrooms, 1 lb (500 g), quartered
Caraway seeds, 12 teaspoon
Sea salt and freshly ground pepper
Yellow onion, 2 cups (7 oz/220 g) thinly sliced
Tomato paste, 2 tablespoons
Sweet Hungarian paprika, 1 teaspoon
Dry white wine, 34 cup (6 fl oz/180 ml)
Fresh pappardelle pasta, 34 lb (375 g)
Sour cream or crme frache, 12 cup (4 fl oz/125 ml)
Fresh dill, 14 cup (14 oz/7 g) chopped

How to Make It
Step 1
Bring a large pot of salted water to a boil. Meanwhile, in a wide frying pan over medium
heat, melt 2 tablespoons of the butter. Add the mushrooms, caraway seeds, and 12 teaspoon
salt, and saut until the mushrooms release their liquid and begin to brown, 8 minutes.

Step 2
Add the onion and saut until the onion is tender and browned, 5 minutes. Stir in the tomato
paste and paprika and cook for 1 minute. Reduce the heat to medium, add the wine, and
simmer until about half the liquid has evaporated and the sauce has thickened, 2 minutes.
Cover and set aside.

Step 3
Add the pasta to the boiling water and cook until al dente according to the package
instructions. Reserve 12 cup (4 fl oz/125 ml) of the cooking liquid and drain the pasta. Place
the pasta in a large serving bowl and toss with the remaining 1 tablespoon butter. Fold the
sour cream and dill into the mushroom sauce and season to taste with salt and pepper, adding
a bit of the pasta cooking liquid to moisten, if necessary. Spoon the sauce over the pasta and
serve right away.
Note: Dont overcrowd the mushrooms or they will sweat and steam without properly
browning. I use a 14-inch (35-cm) cast-iron frying pan for the job. You can also saut the
mushrooms in batches in a smaller pan.

2. Crispy Orange Tofu with Broccoli

Ingredients
Makes 4 servings
Extra-firm tofu, 1 lb (500 g)
Canola oil, 2 tablespoons
Tamari, 2 tablespoons
Nutritional yeast, 1 tablespoon
Cornstarch, 2 teaspoons
Freshly squeezed orange juice, 13 cup (3 fl oz/80 ml)
Sweet red chile sauce (I like Mae Ploy brand), 2 tablespoons
Dark sesame oil, 1 tablespoon
Garlic, 1 tablespoon finely chopped
Fresh ginger, 1 tablespoon finely chopped

Broccoli florets, 12 lb (250 g), cut into 1 12-inch (4-cm) pieces

Small red bell pepper, 1, seeded and cut into 12-inch (12-mm) strips
Steamed brown jasmine rice, for serving

How to Make It
Step 1
Drain the tofu, wrap it in paper towels, place a heavy plate on top, and let stand for 10
minutes to press out excess liquid. Cut the pressed tofu into 1-inch (2.5-cm) cubes. In a
nonstick frying pan, warm 112 teaspoons of the canola oil over medium-high heat. Add the
tofu and cook, turning occasionally, until golden brown all over, 10 minutes; remove from
the pan.

Step 2
Return the pan to medium-high and add 112 teaspoons canola oil. Return the tofu to the pan
and sprinkle it with 2 teaspoons of the tamari and the nutritional yeast. Cook, reducing the
heat if necessary, and turning with tongs occasionally, until the tofu is coated and crispy, 2
minutes. Set aside.

Step 3
Put the cornstarch in a small bowl. Gradually whisk in the remaining 4 teaspoons tamari, the
orange juice, chile sauce, and sesame oil.

Step 4
In a wok or large, deep saut. pan, warm the remaining 1 tablespoon canola oil over mediumhigh heat. Add the garlic and ginger and stir-fry until aromatic, 20 seconds. Add the broccoli
and bell pepper and stir-fry until the broccoli is bright green, 2 minutes. Add 2 tablespoons
water, cover, and steam until the broccoli is crisp-tender, 2 minutes. Uncover the wok, add
the orange juice mixture, and stir-fry until the sauce is bubbly, 1 minute. Fold in the tofu.
Serve right away with the rice.

For 80+ quick, easy, and healthy meatless dinner ideas for
any time of the year, dont miss Weeknight Vegetarian!

3. Kimchi Tofu Stew

Ingredients
Makes 4 servings
Canola oil, 1 tablespoon Yellow onion, 12, thinly sliced
Napa cabbage kimchi, 1 cup (4 oz/ 120 g) roughly chopped, plus 12 cup (4 fl oz/125 ml)
juice from kimchi jar
Garlic, 2 teaspoons finely chopped
Fresh ginger, 2 teaspoons finely chopped
Vegetable broth, 2 cups (16 fl oz/ 500 ml)
Small zucchini, 1, halved lengthwise and sliced into 14-inch (6-mm) pieces
Mirin, 14 cup (2 fl oz/60 ml)
Gochujang or sambal oelek chile paste (optional), 12 tablespoons
Sugar, 1 teaspoon

Soft tofu, 12 lb (250 g)

Soy sauce, 12 tablespoons
Dark sesame oil, 1 teaspoon
Green onions, 3 tablespoons thinly sliced

How to Make It
Step 1
In a large saucepan, warm the canola oil over medium heat. Add the onion and cook until it
begins to brown, 4 minutes. Add the chopped kimchi, garlic, and ginger, and cook for 2
minutes.

Step 2
Add the broth, zucchini, mirin, chile paste (if using), sugar, 2 cups (16 fl oz/ 500 ml) water,
and the reserved kimchi juice, and bring to a simmer. Cover and cook until the zucchini is
tender, 10 minutes. Break up the tofu into 1-inch (2.5-cm) pieces and gently stir it into the
soup. Cook until heated through, 5 minutes.

Step 3
Taste the brothit should be spicy, sweet, and a little sour from the kimchi. Adjust the
seasoning to taste with soy sauce and additional chile paste, if desired. Stir in the sesame oil,
ladle the soup into the bowls, sprinkle with the green onions, and serve.

4. Macaroni and Cheese with Peas and Crisp Bread

Crumbs

Ingredients
Makes 4-6 servings
Bread roll or sliced bread 2 oz (65 g), torn into pieces Parmesan cheese, cup (1 oz/30 g)
grated
Extra-virgin olive oil, 2 tablespoons
Dry mustard, 1 teaspoons
Sea salt and finely ground black pepper
Reduced-fat milk, 3 cups (24 fl oz/750 ml)
Dried bay leaf, 1
Garlic, 1 clove, peeled and lightly smashed
Medium shell-shaped pasta, lb (375 g)
Fresh, or frozen and thawed, shelled peas, 1 cup (6 oz/190 g)
Sharp cheddar cheese, 1 cups (6 oz/185 g) grated
Cayenne pepper, 2 pinches

How to Make It
Step 1
In a food processor, pulse the bread until fine crumbs form. Add the Parmesan and oil and
pulse a few times to combine; set aside.

Step 2
Preheat the oven to 350F (180C). Bring a large pot of water to a boil. Meanwhile, in an
ovenproof saucepan, whisk together the flour, mustard, and teaspoon salt. Gradually whisk
in cup (2 fl oz/60 ml) of the milk until smooth. Whisk in the remaining milk and add the
bay leaf and garlic. Bring to a simmer over medium heat, whisking constantly. Reduce the
heat to medium-low and simmer, whisking frequently, until the sauce is thickened and
bubbly, 5 minutes. Keep warm over low heat.

Step 3
Add the pasta to the boiling water and cook until al dente, about 7 minutes. Add the peas
during the last 4 minutes if using fresh peas, or during the last minute of cooking if using
thawed frozen peas. Drain the pasta and peas.

Step 4
Remove the garlic and bay leaf from the sauce. Add the cheese to the sauce a handful at a
time, whisking until fully melted before adding more. Season with the cayenne and salt and
pepper to taste. Gently stir in the pasta and peas. Sprinkle evenly with the bread crumb
mixture. Slide the pan into the oven, and bake until the crumbs are golden and crisp, 15-20
minutes.

For amazing meals made with whole grains, plant-based

protein, and healthy fats, buy Weeknight Vegetarian today!
5. Swiss Chard, Pinto Bean, and White Cheddar
Quesadillas

Ingredients
Makes 4 servings

How to Make It
Extra-virgin olive oil, 1 tablespoon plus 2 teaspoons Shallot, cup (2 oz/75 g) thinly
sliced
Swiss chard leaves, bunch, tough stems discarded, leaves chopped (about 5 cups/10 oz/315
g)
Ground cumin, teaspoon
Sea salt
Large flour tortillas (10-inch/25-cm), 4
White Cheddar cheese, 1 cups (5 oz/155 g) shredded
Pinto beans, 1 can (15 oz/425 g), rinsed and drained
Jarred roasted red pepper, cup (1 oz/45 g) thinly sliced
Sour cream, cup (4 oz/125 g)
Hot-pepper sauce, 1 tablespoon

How to Make It
Step 1
Preheat the oven to 200F (95C). In a large saut pan or frying pan, warm the 1 tablespoon
oil over medium-high heat. Add the shallot and saut until tender and beginning to
caramelize, 3 minutes. Add the chard, cumin, and a few pinches of salt and cook, stirring
with tongs, until the chard is wilted, 4 minutes. Transfer to a bowl.

Step 2
Wipe out the saut pan. Add 1 tablespoon of the oil to the pan and warm over medium heat.
Lay a tortilla flat in the pan and sprinkle evenly with one-fourth each of the cheese, chard
mixture, beans and red pepper. Cook until the bottom of the tortilla is lightly browned and the
cheese has melted, 3 minutes. Fold the tortilla in half to make a half-moon shape and, using a
spatula, press down to adhere. Transfer the quesadilla to a baking sheet and keep warm in the
oven. Repeat the process with the remaining ingredients to make 4 quesadillas, reducing the
heat if the tortillas brown too quickly.

Step 3
In a small serving bowl, combine the sour cream and hot sauce. Cut the quesadillas into 4
wedges each, transfer them to plates, and pass the sour cream sauce separately for dipping.

6. Potato Gnocchi with Zucchini-Almond Pesto

Ingredients
Makes 4 servings
Extra-virgin olive oil, cup (2 fl oz/60 ml) plus 2 teaspoons Shallots, 1/3 cup (1 oz/30 g)
thinly sliced
Garlic, 1 tablespoon finely chopped
Small zucchini, 1, cut into -inch (12-mm) cubes
Fresh basil leaves, cup ( oz/15 g), packed
Roasted almonds, 2 tablespoons chopped
Lemon juice, 2 teaspoons
Sea salt and freshly ground pepper
Frozen potato gnocchi, 1 lb (450 g)
Parmesan cheese, cup (1 oz/30 g) grated

How to Make It
Step 1
In a small saut pan, warm 2 teaspoons of the oil over medium-low heat. Add the shallots and
saut until softened, 4 minutes. Add the garlic and saut until aromatic, 30 seconds. Scrape
the shallots and garlic into a blender or food processor. Add the remaining cup (2 fl oz/60
ml) oil, the zucchini, basil, almonds, and lemon juice. Blend until mostly smooth, scraping
down the sides of the blender and stirring as needed. Season to taste with salt and pepper.

Step 2
Bring a large pot of salted water to a boil. Add the gnocchi and cook according to the
package instructions; drain and transfer to a serving bowl.

Step 3
Add the pesto and cheese to the bowl and stir gently to combine with the gnocchi. Serve right
away
Note: Add a handful of seasonal sauted vegetables to this dish for colorsauted red bell
peppers, pattypan squash, and even zucchini coins are all great choices.

7. Baked Tomatillo Chilaquiles

Ingredients
Makes 4 servings
Corn tortillas, 6 inches (15 cm) in diameter, 12 Extra-virgin olive oil, 2 tablespoons plus 2
teaspoons
Sea salt
Tomatillos, 1 can (12 oz/375 g) drained
Fresh cilantro, cup ( oz/20 g) chopped
Vegetable broth, cup (4 fl oz/120 ml)
Jalapeo chile, 1, seeded and chopped
Lime juice, 1 tablespoon
Garlic, 1 teaspoon finely chopped
Ground cumin, 1 teaspoon

Ground coriander, 1 teaspoon

Green onions, 4, chopped, including tender green parts
Asadero cheese or queso fresco, 2 cups (5 oz/155 g) crumbled
Large eggs, 4
Red chile flakes, 1 pinch
Ripe avocado, 1, sliced
Sour cream, for garnish

How to Make It
Step 1
Preheat the oven to 425F (220C). Line a rimmed baking sheet with parchment paper. Cut
the tortillas into 1-by-2-inch (2.5-by-5-cm) strips. On the prepared sheet, toss the strips with
the 2 tablespoons oil, then spread them out in a single layer. Sprinkle the strips with salt and
bake until crisp, stirring once, 1015 minutes.

Step 2
Meanwhile, in a blender or food processor, combine the tomatillos, cilantro, broth, jalapeo,
lime juice, garlic, cumin, coriander, teaspoon salt, and half of the green onions. Pure until
smooth.

Step 3
Sprinkle half of the tortilla strips in an 8-inch (20-cm) square baking dish. Pour half of the
reserved sauce over the top and sprinkle with half of the cheese. Top with the remaining
tortilla strips, sauce, and cheese. Sprinkle with the remaining green onions. Bake until the
cheese has melted and the sauce is bubbly, 15 minutes.

Step 4
A few minutes before the chilaquiles are ready, cook the eggs: Warm the remaining 2
tablespoons oil in a large nonstick saut pan over medium heat. Crack the eggs into the pan,
sprinkle them with the chile flakes, and fry until the whites are set and the yolks are still
runny, 4 minutes. Arrange the eggs on top of the chilaquiles, top with avocado and sour
cream and serve

For helpful ideas for turning leftovers into new suppers

later in the week, pick up Weeknight Vegetarian today!

8. Fried Rice with Chinese Broccoli and Shiitakes

Ingredients
Makes 4 servings
Vegetable oil, 2 tablespoons Garlic, 1 tablespoon finely chopped
Fresh ginger, 2 teaspoons finely chopped
Chinese broccoli (gai lan), lb (250 g), stems thinly sliced and florets roughly chopped
Yellow onion, , thinly sliced
Shiitake mushrooms, 1 cup (2 oz/60 g), stems discarded and caps sliced

Cooked white or brown rice, 4 cups (20 oz/625 g), broken up with your hands
Soy sauce, 3 tablespoons
Chinese rice wine or sake, 2 tablespoons
Dark sesame oil, teaspoon
Large egg, 1
Toasted salted cashews, cup (2 oz/75 g)

How to Make It
Step 1
In a wok or a large, deep saut pan, warm the oil over high heat. When the oil shimmers, add
the garlic and ginger and stir-fry until aromatic, 10 seconds. Add the Chinese broccoli, onion,
and mushrooms, and stir-fry until the onion is tender, 3 minutes.

Step 2
Push the vegetables to the side of the wok and add the rice, letting it cook for 30 seconds
without stirring. Stir in the soy sauce, wine, and sesame oil. Push the rice to the side of the
wok and crack the egg into the wok. Cook, stirring constantly, until the egg is just set, 1
minute. Stir in the cashews and serve right away.

9. Pear, Blue Cheese, and Onion Tart with Spinach Salad

Ingredients
Makes 4 servings

Extra-virgin olive oil, 2 tablespoons

Yellow onions, 2 cups (8 oz/250 g) thinly sliced
Dry white wine, cup (4 fl oz/125 ml)
Fresh thyme, 2 teaspoons chopped
Sea salt and freshly ground pepper
All-purpose flour, for dusting
All-butter puff pastry, 1 sheet (9 oz/280 g)
Pears, 1 , cored and cut into 18-inch (3-mm) slices
Creamy blue cheese (such as Cashel), cup (3 oz/105 g) crumbled
Baby spinach, 5 oz (155 g)
Lemon juice, 2 teaspoons
Large egg, 1, hard-boiled and peeled

Step 1
Preheat the oven to 400F (200C). Line a large rimmed baking sheet with parchment paper.

Step 2
In a large saut pan, warm 1 tablespoon of the oil over medium heat. Add the onions and
cook, stirring frequently, until lightly browned, 8 minutes. Add the wine and simmer,
scraping up the browned bits on the bottom of the pan, until the onions are very soft and
evenly browned, 5 minutes. Stir in the thyme. Season with salt and pepper and set aside.

Step 3
On a lightly floured surface, roll out the pastry to a 10-by-14-inch (25-by-35-cm) rectangle;
transfer it to the prepared baking sheet. Prick the pastry all over with a fork and brush the
edges with water. Fold up inch (12 mm) of the dough around the perimeter and gently
press down to create a thick border. Working inside the border, spread the onion mixture over
the pastry. Lay the pear slices on top in a single layer. Sprinkle the cheese over the pears.
Bake until the pastry is golden-brown and puffed, 25 minutes.

Step 4
In a large bowl, toss the spinach with the lemon juice and the remaining 1 tablespoons oil;
season with salt and pepper. Push the egg through a small sieve over the salad. Cut the tart
into 4 squares and serve with the salad alongside.

10. Wild Rice Corn Chowder

Ingredients
Makes 4 servings
Quick-cooking wild rice, 1/3 cup (2 oz/60 g), rinsed
Sea salt and freshly ground pepper
Unsalted butter, 3 tablespoons
Yellow onion, 1 cup (5 oz/155 g) finely chopped
Celery, 1 stalk, chopped
Carrot, 1, peeled and finely chopped
Garlic, 1 teaspoon finely chopped
Dried thyme, 1 teaspoon

All-purpose flour, cup (1 oz/45 g)

Vegetable broth, 4 cups (32 fl oz/1 l)
Dry sherry or dry white wine, cup (2 fl oz/60 ml)
Fresh corn, 4 ears, shucked, kernels cut from the cobs, cobs reserved
Yukon Gold potato, 1, peeled and cut into -inch (12-mm) cubes
Sweet smoked paprika, teaspoon
Heavy cream, 2 tablespoons
Fresh lemon juice, 1 tablespoon

How to Make It
Step 1
In a small saucepan, combine the wild rice, 1 cups (12 fl oz/240 ml) water, and teaspoon
salt. Bring the water to a boil over high heat, then reduce the heat to medium-low, cover, and
simmer until the rice is tender, 3540 minutes.

Step 2
Meanwhile, in another saucepan, melt the butter over medium heat. Add the onion, celery,
carrot, garlic, and thyme, and saut until the onion is translucent, 4 minutes. Add the flour
and cook, stirring, 1 minute. Stir in the broth and sherry until combined.

Step 3
Add the corn kernels, corncobs, potato, and paprika to the pan, and bring to a simmer over
medium heat. Cover, reduce the heat to low, and cook, stirring occasionally, until the
potatoes are tender, about 20 minutes. Remove the cobs from the soup and discard.

Step 4
When the rice is tender, drain it and add it to the soup along with the cream and cook until
heated through, 5 minutes. Add the lemon juice to taste, season with salt and pepper, and
serve.

The Perfect Gift! For 80+ quick, easy, and healthy

meatless dinner ideas, buy someone Weeknight Vegetarian
today!