Meals you can make for the vegetarian in your life

Have you ever thought about trying more vegetarian food? The core ingredients in many vegetarian recipes offer all kinds of possible health benefits. You don't even have to become a full-time vegetarian to get the benefit of these meals. It's simple to add more vegetables into your diet. Try replacing one meal a week with a vegetable-centered dish and see if you like it. It may start a new trend for you and your family!

Quick and easy vegetarian recipes for meals

Vegetarian chili

This chili has a long list of ingredientsbut comes together quickly and doesn't take long to cook. You can serve it with your choice of crackers or type of cheese you prefer. You can't get much easier than a meal you can throw in a big pot and let cook for a little while. Maintenance-free meals give you back time and reduce your stress.

Where do we even start on the health benefits of this recipe? You've got avocadothat offers more potassium than a banana. There are garlic clovesthat improve cholesterol levels which can help reduce the risk of heart disease. On top of that, there are mushroomswhich can boost the immune system and help lower blood pressure.

Ingredients:

• 1-3/4 cups chopped baby portobello mushrooms
• 1 medium, finely chopped onion
• 1/2 cup chopped sun-dried tomatoes
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 package (12 oz.) frozen vegetarian meat crumbles
• 2 16 oz. cans chili beans, undrained
• 2 cans (14-1/2 oz. each) no-salt-added diced tomatoes
• 1/2 cup water
• 1/2 cup vegetable broth
• 4-1/2 teaspoons chili powder
• 2 teaspoons brown sugar
• 1/2 teaspoon celery salt
• 1/2 teaspoon ground cumin
• 1 medium ripe avocado, peeled and finely chopped
• Optional, reduced-fat sour cream

Directions:

1. Saute' the mushrooms, onion slices, and sun-dried tomatoes in oil until they're tender.
2. Add garlic and cook for another a minute longer.
3. Add meat crumbles and heat through.
4. Stir in the chili beans, tomatoes, water, broth, chili powder, brown sugar, celery salt, and cumin.
5. Bring to a boil. Reduce heat and let it simmer, uncovered, for 10 minutes.
6. Put chili into bowls. Top each serving with avocado and sour cream, if desired.

Spinach and tortellini soup

This recipe makes a large servingand is simple to customize to your tastes. You can add more garlic or some Italian seasoning to your liking as you go. Soup is always a nice idea in the colder months. It also travels well to work or to reheat at a family gathering.

The majority of the health benefits in this dish come from the garlic cloves, tomatoes, and spinach. Garlic clovescan improve cholesterol levels which can help reduce your risk of heart disease. Spinach is high in fiberand an excellent source of vital vitamins and minerals. Tomatoes have been linkedto a reduced risk of heart disease and some cancers.

Ingredients:

• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1 (14-1/2 oz.) can no-salt-added diced tomatoes, undrained
• 3 (14-1/2 oz.) cans vegetable broth
• 2 teaspoons Italian seasoning
• 1 (9 oz.) package refrigerated cheese tortellini
• 4 cups fresh baby spinach
• Shredded Parmesan cheese
• Freshly ground pepper

Directions:

1. Heat oil over medium heat in a large saucepan.
2. Add garlic, cook and stir for a minute.
3. Stir in tomatoes, broth and Italian seasoning. Bring to a boil.
4. Add tortellini. Bring to a gentle boil.
5. Let it cook, uncovered, until tortellini are tender (7-9 minutes).
6. Stir in spinach.
7. Sprinkle servings with cheese and pepper.

Chili garlic fried cauliflower

o you like wings? Do you enjoy a little bit of spiciness? These fried cauliflower floretshave a wing-like coating that makes them excellent for a quick meal or sharing. This dish is a nice replacement for someone who likes the spice and crunch of other kinds of fried wings.

Cauliflower is an excellent healthy vegetable option. It's high in fiber which is good for digestion and overall health. Cauliflower is a strong source of antioxidants which can help reduce inflammation. And it is high in a nutrient called choline. Choline supports your metabolism and can help prevent cholesterol from accumulating in your liver.

Ingredients:

• 1/2 cup all-purpose flour, sifted
• 1/2 cup cornstarch
• 1 teaspoon baking powder
• 1 cup ice water
• 1 egg, beaten
• 1 teaspoon Kosher salt
• Vegetable oil, for frying
• 1 head cauliflower, cut into florets
• 1/3 cup chili garlic sauce
• 2 tablespoons low-sodium soy sauce
• 3 tablespoons brown sugar
• 2 teaspoons sesame oil
• 1 teaspoon grated ginger
• 2 tablespoons sesame seeds
• 2 green onions, thinly sliced

Directions:

1. Whisk together flour, cornstarch, and baking powder in a large bowl.
2. Add ice water, egg, 1 teaspoon salt, and stir to combine. The batter should be thin.
3. Heat about 1/4" vegetable oil until it is shimmering.
4. Toss cauliflower in batter until fully coated.
5. Working in batches, add cauliflower to the oil, and cook until the cauliflower is golden on all sides, about 4 minutes per side.
6. Drain on paper towels and season with more salt, if you like.
7. Whisk together garlic-chili sauce, soy sauce, brown sugar, sesame oil, and ginger.
8. Toss fried cauliflower in sauce. Sprinkle with sesame seeds and green onions and serve.

Hungry for more vegetarian recipes? Look for our blog on appetizers you can make for the vegetarians in your life. Enjoy these recipes and the health benefits that come with them. Want more ideas for yummy recipes and meals?

• Meal prep: How to cook smarter, not harder
• Ways to eat healthy and still enjoy holiday favorites

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