31 Low-Calorie Vegetarian Recipes for Easy Meals

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Asian Buddha Bowl

Asian Buddha Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups cooked quinoa or brown rice
• 1 cup roasted vegetables (e.g., sweet potato, broccoli, bell pepper)
• 1 cup cooked chickpeas
• 2 cups mixed greens (spinach or kale)
• 1 avocado, sliced
• 3 tablespoons sesame seeds
• Dressing: 3 tablespoons tahini, 1 tablespoon soy sauce or tamari, 1 tablespoon rice vinegar, 1 teaspoon grated fresh ginger, 1 clove garlic, minced, 2–4 tablespoons water to thin

Instructions

1. 1. Prepare 2 cups of cooked grain and place in four bowls as a base.
2. 2. Evenly distribute roasted vegetables and chickpeas over the grains.
3. 3. Top each bowl with greens and avocado slices.
4. 4. Whisk together the dressing ingredients and add water to reach a drizzle-able consistency; divide among bowls.
5. 5. Finish with sesame seeds and a quick squeeze of lime if desired.
6. 6. Serve immediately.

2. Lentil Vegetable Soup

Lentil Vegetable Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT1H15M · Yield: 8

Make a big batch of this Lentil Vegetable Soup over the weekend, and then it’s in the fridge all week for an easy lunch.

Ingredients

• 6 cups vegetable broth
• 1 cup diced tomatoes
• 8 oz mushrooms, sliced
• 1 cup carrots, sliced
• 1 cup celery, sliced
• 1 cup onion, sliced
• 1 cup chickpeas, rinsed and drained
• 1/2 cup lentils
• 3 cups fresh spinach, chopped
• Shredded parmesan cheese, optional

Instructions

1. Add all ingredients to a large pot. Bring to a boil, then simmer on low-medium heat for 1 hour or until vegetables are tender.
2. Add spinach before serving. It will wilt in the hot soup. Sprinkle with parmesan cheese, if desired.

3. Lebanese Moussaka

Lebanese Moussaka- Eggplant chickpea Stew is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: 6

This Lebanese Moussaka is a delicious vegan eggplant and chickpea stew cooked in rich tomato sauce.

Ingredients

• 2 medium Eggplants- pealed and cut into cubes
• 2 15 oz chickpeas cans- rinsed and drained
• 3 tablespoons extra virgin olive oil
• 1 Large Onion, sliced in thin wedges
• 5 Garlic cloves, cut into rounds
• 1 teaspoon salt
• 2 ripe tomato (blended or finely diced)
• 1 tablespoon Tomato Paste
• 1.5 cups Water

Instructions

1. Pre heat air fryer temperature to 400 F° and grease basket with cooking spray.
2. Peel the eggplant skin off in stripes, don’t remove the skin entirely.
3. Cut into 2 inches cubes.
4. Add 1 tablespoon of extra virgin olive oil and a pinch of salt and mix lightly to coat.
5. Cook for 15-20 minutes, shaking every 5 minutes to make sure they cook evenly.
6. Set aside.
7. In a medium size pot over medium heat, heat olive oil, then add onion, garlic and salt. Cook until wilted but not browned- about 8 minutes.
8. In small bowl, mix water and tomato paste until well combined.
9. Pour over the onion and garlic mixture, then add the diced tomatoes and mix well. Bring to a boil.
10. Add chickpeas and eggplant, lower heat to medium low, cover the pot and simmer for 10-15 minutes.
11. Transfer to a serving plate.
12. Garnish with fresh parsley if you’d like.
13. Serve hot, cold or at room temperature and enjoy!

4. Posole with Pinto Beans and Poblano Peppers

Posole with Pinto Beans and Poblano Peppers is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups canned white hominy, drained and rinsed
• 1 can pinto beans, drained and rinsed
• 2 poblano peppers, roasted, peeled, and diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup tomato sauce
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• Salt to taste
• Optional toppings: cilantro, lime wedges, sliced radishes

Instructions

1. 1. In a large pot, sauté onion and garlic until soft, about 4 minutes.
2. 2. Add chili powder, cumin, and oregano; cook for 1 minute to bloom the spices.
3. 3. Stir in hominy, pinto beans, peppers, tomato sauce, and broth; bring to a simmer and cook for 15–20 minutes to meld flavors.
4. 4. Season with salt and adjust thickness with more broth if needed.
5. 5. Ladle into bowls and top with cilantro, radishes, and lime wedges as desired.
6. 6. Serve hot with tortilla chips on the side if you like.

5. Teriyaki Tofu and Eggplant

Teriyaki Tofu and Eggplant is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT10M · Total: PT40M · Yield: [‘4’]

Teriyaki Tofu and Eggplant is a flavor-rich dish featuring crispy tofu and tender eggplant smothered in a homemade teriyaki sauce. Make this delicious dish in a few easy steps in 30 minutes and enjoy it as a side or main course donburi-style!

Ingredients

• 4 tbsp low-sodium soy sauce, gluten free soy sauce, or tamari
• 3 tbsp sake
• 3 tbsp mirin
• 2 tbsp honey
• 1 small ginger knob (grated)
• 1 garlic clove (minced)
• 2 tbsp neutral cooking oil
• 14 oz firm tofu (drained and cut into 1” cubes)
• 2 Japanese or Chinese eggplant (cut into 1” cubes)
• 2 green onions (sliced)
• sesame seeds

Instructions

1. Prep tofu – Completely drain the tofu. To remove the excess moisture, line a plate or baking sheet with paper towels, place the tofu on top of the paper towels, and place a clean baking sheet or plate on top of the tofu. Place a heavy object, like canned tomatoes or a jar of peanut butter, on top to help press out the excess moisture. Let it sit for 20-30 minutes, then cut.
2. Make teriyaki sauce – Add soy sauce, sake, mirin, and honey to a saucepan over medium heat. Whisk until combined. Heat the sauce on medium heat and bring to a quick boil, then lower to a simmer for 10 minutes, occasionally whisking. Remove from the heat and add grated ginger and garlic. Set aside.
3. Cook tofu – In a large skillet over medium heat, add oil. Once the oil is hot, carefully place the tofu squares in a single layer in the pan. Cook for about 3-5 minutes on one side, then carefully flip to the other side. Quickly fry about 1 minute on the remaining sides. Remove the tofu from the pan.
4. Cook eggplant and assemble – If the pan is dry, add another tablespoon of oil to the pan. Once the oil is hot, add the eggplant and cook for 5-6 minutes, occasionally stirring. Turn the heat down to low and add in the tofu. Drizzle the sauce on top of the eggplant and tofu and simmer for 2 minutes. Serve or transfer to a serving dish and top with onions and sesame seeds.

6. Miso Glazed Japanese Eggplant

Miso Glazed Japanese Eggplant (Nasu Dengaku) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT2M · Cook: PT20M · Total: PT22M · Yield: [‘4’]

Miso Glazed Japanese Eggplant (Nasu Dengaku) is an umami-rich vegan side that comes together in just 20 minuteswith a handful of ingredients. It features tender Japanese eggplant and a flavor-packed caramelized miso glaze.

Ingredients

• 2 tbsp neutral cooking oil (e.g. grape seed oil, avocado oil, vegetable oil)
• 4 Japanese eggplants
• sesame seeds (a pinch)
• 1 green onion (thinly sliced)
• 8 tbsp white miso paste
• 4 tbsp sugar
• 4 tbsp sake
• 4 tbsp mirin

Instructions

1. Make Miso glaze – Add miso, sugar, sake, and mirin to a small saucepan over low heat and whisk well. If there are bits of miso, press them with a spoon or silicone spatula to incorporate them into the mixture. Heat until the mixture becomes thick and liquidy, about 7-10 minutes. Remove from heat and set aside.
2. Prepare eggplants – While the sauce cooks, prepare the eggplants. Cut the eggplants in half lengthwise. Then, use a sharp knife to score the eggplant and create a crosshatch a quarter- to half-inch deep, depending on how thick the eggplant is. Do not cut all the way through to the skin. See photo above for reference.
3. Cook eggplant – Add oil to the pan on medium heat. Once oil is hot and shimmers, add eggplant face down and gently press with a spatula so the whole surface cooks evenly. Cover with the lid and cook for 3-4 minutes. Flip the eggplant over, cover with the lid, and cook for an additional 3-4 minutes.
4. Add sauce and broil eggplant – Carefully transfer the eggplant to a baking sheet cut side up. Spoon and spread a generous dollop of the miso sauce over each eggplant slice, covering the entire surface. Place the eggplant in the oven and broil for 2 minutes to caramelize the sauce. Remove from the oven and top with sesame seeds and scallions.

7. Mini Zucchini Pizza Bites

Mini Zucchini Pizza Bites is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT55M · Yield: [’15’, ’15 pizzas’]

This easy, healthy Mini Zucchini Pizza Bites recipe is a perfect appetizer, snack, or even lunch and dinner for baby, toddlers, kids and the whole family. Made in 4 easy steps they will become a part of your family menu.

Ingredients

• 1 zucchini (large)
• 3.5 oz shredded mozzarella
• 5 tbsp canned tomatoes
• ½ tsp date syrup ((or sugar) optional)
• 1 tbsp olive oil
• ½ onion (medium-sized)
• 2 garlic cloves
• 1 tsp basil
• 1 tsp oregano

Instructions

1. Preheat the oven to 200°C / 390°F. Line a baking tray with baking paper.
2. Wash the zucchinis (and peel if you want to) and cut into about 15 pieces that are around ½ inch (1 cm) thick. Place them on the baking paper.
3. Peel and slice the onion and garlic into tiny pieces.
4. Put the olive oil into a pot or pan and heat over medium heat.
5. Add the onions and garlic to the pot/pan and let cook for a few minutes.
6. Pour the canned tomatoes and add the date syrup, basil and oregano. Cook for about 5 mins.
7. Transfer the tomato sauce to the zucchinis and cover with shredded mozzarella.
8. Bake for about 25 minutes.
9. Allow to cool for about 10 minutes prior to serving.

8. Red Lentil Vegan Bolognese

Best Red Lentil Vegan Bolognese is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Yield: [‘4’]

Rich and hearty, this delicious red lentil vegan bolognese tastes like the original, no joke. Made with healthy vegetables such as mushrooms, carrots, celery, and walnuts and finished with flavorsome bolognese herbs. The whole dish tastes almost exactly the same as an authentic bolognese yet it is healthy, vegan, and loved by babies, kids, and adults. Even my husband, who adores the original bolognese, now prefers this as it makes him feel full but light.

Ingredients

• 1 onion
• 10.5 oz mushrooms
• 1.7 oz walnuts
• 4 medium carrots
• 4 medium celery stick
• ⅕ cup olive oil
• 2 cups tomato sauce
• 1 cup water
• 3.5 oz red lentils
• 1 tsp date syrup ((or agave syrup or sugar) – optional )
• salt (omit for babies under 1 )
• pepper
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp mixed Italian herbs (optional (thyme, marjoram, sage, rosemary))
• ½ tsp chilli flakes (optional )

Instructions

1. Prepare the first veggie mixture. Peel and slice the onions into larger chunks. Wash and slice the mushrooms into larger pieces. Put the onions and mushrooms into a blender, add the walnuts and blend until you have tiny bits. Transfer to a bowl.
2. Prepare the second veggie mixture. Wash and peel the carrots if necessary and cut into chunks. Wash the celery sticks and cut into chunks. Put the carrots and celery sticks into a blender and blend until you have tiny bits.
3. Heat the first vegetable mixture. Put the olive oil into a deeper pan or a pot and heat over medium heat. Add the onion-mushroom-walnut mixture to the pan/pot and simmer for about 5 minutes making sure to scrape the bottom so that it doesn’t burn. If needed add about ¼ cup (50 ml) water.
4. Add the second vegetable mixture. After about 5 minutes add the carrot-celery mixture and sauté.
5. Add the rest of the ingredients. Add the tomato sauce, red lentils and water and bring to a boil. Add the spices (salt, pepper, optional sweetener and spices) and lower the heat.
6. Cook. Cover and simmer for about 30 minutes over low heat.
7. Finalize. After about 30 minutes check if the sauce has thickened and if needed remove the lid and simmer without it for another 5 minutes until the water has evaporated and until you have reached the desired thickness of your sauce.
8. Serve with wholewheat spaghetti, fussili or any kind of pasta you have on hand. For serving options based on age, see below.

9. Mediterranean Chickpea Salad

Mediterranean Chickpea Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘4’, ‘4 Servings’]

Light, refreshing Mediterranean Chickpea Salad is ideal for any warm weather occasion! An excellent healthy side dish to any main course.

Ingredients

• 1 (15-oz) can garbanzo beans (drained and rinsed)
• 1 medium-sized cucumber (chopped (2 cups))
• 2 cups cherry tomatoes (halved)
• ¼ red onion (thinly sliced (½ cup))
• ⅔ cup feta cheese
• 2 Tbsp avocado oil
• 1 Tbsp lemon juice*
• 2 cloves garlic (minced)
• ½ tsp sea salt (to taste)
• ¼ tsp black prepper
• ½ tsp dried oregano

Instructions

1. Drain and rinse the garbanzo beans and pat them dry with a paper towel.
2. Transfer the garbanzo beans to a large bowl along with the cucumber, cherry tomatoes, onion and feta cheese.
3. In a measuring cup or small bowl, whisk together the ingredients for the dressing.
4. Pour the dressing over the salad and toss until everything is well-coated. Taste the chickpea salad for flavor and add more salt, lemon juice or feta cheese to your personal taste.
5. Serve immediately or store in an airtight container in the refrigerator. Leftover salad will stay fresh in the refrigerator for up to 5 days.

10. Vegan Butternut Squash Risotto

Vegan Butternut Squash Risotto Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT12M · Cook: PT28M · Total: PT40M · Yield: [‘6’]

My vegan butternut squash risotto is so easy to make and doesn’t require a lot of of standing over the stove and stirring. It’s a delicious plant-based main course or side dish that’s perfect for the holidays or whenever you’re in the mood for a comfort food meal.

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 cup chopped onions
• 1 tablespoon finely chopped garlic
• 1 tablespoon chopped fresh sage leaves
• 1 1/2 cups Arborio rice
• 3 cups peeled and chopped raw butternut squash
• 3 cups water
• 1 cup vegan dry white wine ((or substitute low sodium, gluten-free vegetable stock))
• 1 teaspoon salt ((or to taste))
• 1/4 teaspoon black pepper ((or to taste))
• A sprinkle of toasted pine nuts, chopped pecans, nutritional yeast, and finely chopped fresh sage.

Instructions

1. Add 1 tablespoon extra virgin olive oil to a large pot on the stove set to low-medium heat.
2. Add 1 cup chopped onions, 1 tablespoon finely chopped garlic, and 1 tablespoon chopped fresh sage leaves, then cook, stirring occasionally, for 3-4 minutes or until the onions have softened and look translucent.
3. Stir in 1 1/2 cups Arborio rice and cook for 1 minute to toast the grains slightly.
4. Add 3 cups peeled and chopped raw butternut squash, 3 cups water, 1 cup vegan dry white wine, 1 teaspoon salt, and 1/4 teaspoon black pepper, then cook, uncovered, for 26-28 minutes or until the rice is cooked to al dente and the butternut squash is fork tender.
5. Stir, then sprinkle on any optional toppings if desired.

11. Zucchini Boats

Easy Zucchini Boats Recipe [Vegetarian] is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 boats’]

A meatless, veg easy recipe for zucchini boats with just a handful of ingredients. Stuffed and baked, this summer will be your zucchini season!

Ingredients

• 2 Zucchini (*see Notes)
• 1/2 Teaspoon Black Pepper Ground
• 1 Teaspoon Salt
• 1 Onion (chopped)
• 2 Pieces Garlic Cloves (chopped)
• 1/2 Cup Tomato Sauce
• 1/2 Cup Cheese (grated *see Notes)
• 1 Tablespoon Dried Herb Blend (Herb de Provence or Italian seasoning, *see Notes)
• 2 Tablespoon Olive Oil

Instructions

1. Wash your Zucchinis well. Then cut lengthwise into half.
2. Spoon out the flesh and hollow out the zucchini so that you are left with the “boats”.
3. Preheat your oven to 350 Fahrenheit/180 Celsius.
4. The soft center of the zucchini can be cut roughly smaller. Collect flesh in a mixing bowl.
5. Add to the zucchini filling the black pepper, salt, chopped onion, garlic, tomato sauce, cheese (reserve a 1/3 of your cheese) and herb seasoning of your choice. Mix everything well.
6. Stuff your zucchini boats with the prepared filling and sprinkle the 1/3 of reserved grated cheese, which you didn’t mix into the filling, over the stuffed vegetable boats.
7. Sprinkle some olive oil over the stuffed squash.
8. Bake the Zucchini for about 20-25 minutes at 350 Fahrenheit/180 Celsius. Golden brown or until done.

12. Turkish Scrambled Eggs

Menemen is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’, ‘4 portions’]

Menemen is a simple Turkish breakfast dish made with tomatoes, green peppers, eggs, and olive oil. This version is made without onions, but you can add a little onion if you prefer.

Ingredients

• 2 tbsp good quality olive oil ((or butter))
• 4 medium Turkish green peppers ((about 4 oz / 120 g))
• 5 medium tomatoes ((about 1⅓ lb / 600 g))
• 1 tbsp tomato paste ((optional))
• ¼ tsp flaked chilli ((optional, you can use red fresh chili too))
• 1 TSP salt
• ½ TSP freshly ground black pepper
• 4-6 medium eggs ((lightly beaten))
• ½ small onion ((finely chopped, optional))

Instructions

1. Place a sahan pan, skillet, or heavy frying pan over medium heat. Add the olive oil or butter.
2. Add the sliced green peppers and cook gently for a few minutes, until they start to soften. If using onion, add it with the peppers and cook until soft.
3. Stir in the tomato paste, if using, and cook for 1 minute.
4. Add the grated or chopped tomatoes, chili flakes, salt, and black pepper. Stir well.
5. Cover the pan and cook over low to medium heat for about 10 minutes, until the tomatoes soften and turn into a sauce. If the mixture looks watery, cook uncovered for a few extra minutes.
6. Lightly beat the eggs in a bowl, then pour them into the tomato and pepper mixture.
7. Let the eggs sit for a few seconds, then stir gently with a wooden spoon or spatula.
8. Cook until the eggs are just starting to set but still look soft and slightly loose.
9. Remove the pan from the heat before the eggs look fully cooked. They will continue cooking in the hot sauce. Serve straight away with plenty of bread.

13. Broccolini Salad with Mushrooms

Broccolini Salad with Mushrooms is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT40M · Total: PT50M · Yield: [‘4’, ‘4 people’]

Serving you an explosion of umami flavours. This crunchy broccolini salad mixed with earthy mushrooms and caramelised roasted garlic together with a sweet-savoury teriyaki salad dressing is something you need to try now.

Ingredients

• 1 garlic (whole)
• 1½ tbsp olive oil (divided)
• 2 bunch broccolini
• 300 g mushrooms (Portobello and Swiss brown)
• 1 chilli (red)
• 2 tbsp pine nuts
• 2 tbsp soy sauce
• 1 tbsp brown sugar
• 1 tbsp mirin
• 2 tbsp rice wine vinegar
• 1 tbsp sesame oil
• 1 tbsp ginger (grated)

Instructions Salad

1. Cut the top of the head of garlic to expose the tops of the garlic cloves. Brush with ½ tsp olive oil and place in oven, and roast for 40 minutes.
2. Trim broccolini stalks and slice each stem on the diagonal into 3 cm lengths. Add chopped broccolini and blanch in boiling water for 1-2 minutes. Drain from water and place in an ice bath to stop further cooking. Remove from ice bath and shake dry.
3. Wash and slice Portobello and Swiss brown mushrooms. Heat a medium sized fry-pan and add 1 tbsp olive oil. Sauté mushrooms until they turn soft.
4. Cut chilli into thin rounds.

Salad Dressing

1. In a small mixing bowl, add soy sauce, brown sugar, mirin, rice wine vinegar and sesame oil.
2. Mix until brown sugar is fully dissolved.
3. Grate approximately 1 tbsp ginger into the salad dressing.
4. Stir well to combine.

Assembly

1. Using a fork, pick out roasted garlic cloves from the garlic skin.
2. In a large mixing bowl, place broccolini, mushrooms, roasted garlic cloves, ½ chilli and ½ the pine nuts together.
3. Drizzle with teriyaki salad dressing and toss together.
4. Tumble onto a large serving plate.
5. Scatter with remaining pine nuts and chilli and serve.

14. Watercress Salad with Apple and Pear

Watercress Salad with Apple and Pear is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT2M · Total: PT17M · Yield: [‘4’, ‘4 people’]

A simple, light and refreshing Watercress Salad that you can throw together in minutes, provides a welcoming contrast to heavier meals. We adore the crunchy apple and pear with the peppery kick of the watercress, together with delightful creamy mustard dressing.

Ingredients

• 3 cups watercress
• 1 green apple
• 1 pear
• ⅓ cup almonds
• 2 tbsp olive oil
• ½ lemon (juiced)
• 1 tsp seeded mustard
• 1 tbsp honey
• 1 tsp mayonnaise
• salt (to taste)

Instructions Salad

1. Wash and trim watercress.
2. Slice apple and pear into matchsticks. Place in a bowl of salted cold water to stop oxidation.
3. Toast almonds in a dry pan over medium heat for 1-2 minutes. Remove from the pan and roughly chop.

Salad Dressing

1. Mix together in a mason jar, olive oil, lemon juice, seeded mustard, honey, mayonnaise and salt. Shake well.

Assembly

1. Place all ingredients in a large serving bowl, drizzle seeded mustard dressing and toss together.
2. Serve

15. Instant Pot Moroccan Stew

Vegetarian Instant Pot Moroccan Stew is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘6’]

This Vegetarian Instant Pot Moroccan Stew is so delicious that you won’t miss the meat! The stew has a dynamite combination of ingredients that gives it a rich, complex flavor profile that you’re going to love. Serve with a lemon and herb couscous, or quinoa.

Ingredients

• 2 Tbsp olive oil
• 1 cup onion (chopped)
• 1 Tbsp garlic
• 1 Tbsp ginger
• 1 tsp salt
• 1 tsp black pepper powder
• 1 tsp coriander powder
• 1 tsp cumin powder
• 1 tsp turmeric powder
• 1/2 tsp cayenne pepper
• 2 cups vegetable broth
• 4 cups butternut squash (cut into 1 1/2 inch cubes)
• 1 cup carrots (cut into 1-inch thick rounds)
• 1 preserved lemon (chopped)
• 14.5 oz. diced tomatoes ((1 can) – 411 grams)
• 2 cups chickpeas
• pinch saffron
• 1/4 cup heavy cream ((omit for vegan))
• 1/2 cup cilantro (chopped)

Instructions Instant Pot

1. Select the Sauté function and pre-heat the Instant Pot.
2. Add 2 Tbsp olive oil to the pre-heated inner pot of Instant Pot and allow it to heat up.
3. Stir in 1 cup onion and sauté until soft, about 1 minute.
4. Stir in 1 Tbsp garlic and 1 Tbsp ginger. Press Cancel. The spices in the next step will cook in residual heat.
5. Add 1 tsp salt, 1 tsp black pepper powder, 1 tsp coriander powder, 1 tsp cumin powder, 1 tsp turmeric powder, and 1/2 tsp cayenne pepper, stirring until fragrant about 15 to 30 seconds. [See Note 1]
6. Deglaze with a couple of tablespoons of broth. Stir to remove any brown bits. There should be nothing stuck to the bottom of the inner pot.
7. Once deglazed, stir in remaining broth.
8. Add 4 cups butternut squash, 1 cup carrots, and 1 preserved lemon. Stir to combine.
9. Add 14.5 oz. diced tomatoes, but don’t stir; push down with a spatula to immerse in the broth.
10. Close the lid and pressure cook on High Pressure for 6 minutes.
11. Do a Quick Release (QR) of pressure. [Read More: The Different Pressure Release Methods]
12. Press Cancel and open the Instant Pot lid.
13. Stir in 2 cups chickpeas, pinch saffron, and 1/4 cup heavy cream (if using); heat through on Sauté mode.
14. Garnish with 1/2 cup cilantro.
15. Serve with couscous or crunchy bread.

Stovetop

1. Heat oil in a large pot or Dutch oven. Stir in onions, and sauté until soft, about 1 minute.
2. Stir in garlic and ginger and sauté for 1 to 2 minutes.
3. Add salt, black pepper, coriander, cumin, turmeric, and cayenne pepper, stirring until fragrant, about 15 to 30 seconds.
4. Add the broth and stir to scrape up any brown bits.
5. Stir in butternut squash, carrots, tomatoes, chickpeas, and preserved lemons.
6. Bring to a boil, cover, lower heat, and simmer until vegetables are soft, about 20 to 25 minutes.
7. Stir in saffron and cream and heat through.[See Note 2]
8. Garnish with cilantro.

16. Grilled Delicata Squash

Grilled Delicata Squash is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’]

Grilled Delicata Squash is easy to make & full of flavor. The natural sweetness make this the perfect side to any fall or winter dish.

Ingredients

• 1 delicata squash
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp pepper
• baby spinach
• roasted salted pecans
• dried cranberries
• balsamic glaze

Instructions

1. Cut the squash in half lengthwise and remove the seeds. Drizzle with oil and sprinkle with salt and pepper.
2. Grill on medium for 25 minutes or until fork-tender.

17. Roasted Red Pepper and Butternut Squash Soup

Roasted Red Pepper and Butternut Squash Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT1H · Total: PT1H20M · Yield: 4

An easy, healthy, and flavourful roasted red pepper and butternut squash soup finished with a kick of chilli, and topped with toasted pine nuts, cream, and extra virgin olive oil.

Ingredients

• 1 butternut squash
• 2 red peppers, halved de-seeded
• 2 medium carrots
• 1 white onion, peeled and roughly chopped
• 2 large tomatoes, quartered
• 500ml vegetable stock
• 2 tablespoon olive oil
• 1 bulb of garlic
• 1 red chilli
• 2 sprigs of rosemary
• Salt and pepper to taste
• 100ml heavy cream
• 2 tablespoon cream
• 2 tablespoon pine nuts
• 1 tablespoon extra-virgin olive oil
• 1 handful chopped parsley

Instructions

1. Preheat your oven to 220 degrees C.
2. Halve your butternut squash lengthways and scoop out the seeds. Place the squash and your red peppers on a baking tray and drizzle with the olive oil.
3. Wrap the garlic in foil and a little oil. and place it on the tray along with the chopped onion, carrots, and tomatoes. Make sure the vegetables are coated in the olive oil, and then season with salt and pepper.
4. Roast for 1 hour at 200C | 390F or until the squash is cooked.
5. Remove tray from the oven and allow the vegetables to cool for 10 minutes. Discard the red pepper skins, and scoop the butternut squash out of the skins. Squeeze the roasted garlic out of its skin. Use as much roasted garlic as you prefer – I tend to use about 3 cloves/2 tbsp.
6. If using a red chilli, de-seed it and discard the stem.
7. Add the vegetables to a saucepan along with the vegetable stock. Adjust any seasonings according to your own preferences.
8. Use a hand blender to blend everything together until smooth and then swirl through the cream,
9. Heat gently on low heat for 5 minutes. .
10. While the soup is heating, add your pine nuts to a clean, dry frying pan and dry-toast with for 3 minutes on a high heat – be careful not to let them burn!
11. Serve the soup with a swirl of cream and oil and scatter over the seeds and chopped parsley. Serve with bread or on its own!

18. Quinoa and Feta Bites

Quinoa and Feta Bites is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [’12’, ’12 Bites’]

This is a recipe for mini quinoa and feta bites with meat eaters in mind. A flavour packed, juicy vegetarian mini burger that works well for meal prep, lunch boxes, lunch on the go or as a topping to a well dressed bowl of salad. Easy to make and ready in 15 minutes!

Ingredients

• 2 – 3 tbsp Oil (or Butter)
• 4 Spring Onions (sliced finely)
• Handful Coriander (leaved and stems)
• 2 tbsp Dill (leaves (Optional))
• Salt and Pepper
• Pinch Chilli Flakes
• 1/2 tsp Smoked Paprika (Optional)
• 1/2 tsp Cumin Powder
• 4 Garlic Cloves (crushed)
• 2 Eggs
• 50 g Gram Flour
• 540 g Quinoa (cooked (I use Merchant Gourmet)/(Equal to 200g uncooked if making fresh)/Around 3 cups cooked Quinoa)
• 120 g Feta (crumbled)

Instructions

1. Heat the oil or butter in a large pan over medium heat.
2. Add the onions, salt and pepper, coriander, dill (if using), chilli flakes, smoked paprika, cumin and garlic. Fry for 5 minutes.
3. Whisk the eggs in a bowl and add the quinoa, feta and flour. Mix together thoroughly before adding the onion mix.
4. Bring together with your hands and divide into 10 – 12 round, 1 cm thick bites. Refrigerate for 20 minutes.
5. Heat the remaining oil/butter in a pan over medium/low heat. Fry bites for 3 minutes each side. Remember not to overcrowd the pan. 4 – 5 at a time works best.

19. Vegetarian Buffalo Dip

Vegetarian Buffalo Dip is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘4’, ‘4 people’]

A Vegetarian Buffalo Dip Recipe made without chicken or cream cheese that everyone will love. Made with white beans gluten free, easy & tasty! A buffalo dip without chicken that high protein, gluten free perfect for chips or veggies

Ingredients

• 1.5 cups cannellini beans (15 oz can- drained & rinsed)
• 1 tablespoon olive oil
• 1/3 cup greek yogurt
• 1.5 tablespoon water
• 2 tablespoon buffalo sauce
• 3/4 cup cheddar cheese

Instructions

1. Preheat the oven to 450.
2. In a food processor, pulse beans until they are broken down a bit.
3. Add olive oil, greek yogurt, water and buffalo sauce to beans. Process until the dip is a smooth consistency (it won’t be perfectly smooth, there can be some bean pieces. See above for photos.
4. Add bean dip mixture to baking dish (I used a 9 inch oval dish). Top with cheese and bake the dip for 12-15 minutes until the cheese is bubbling.
5. You can broil for 1-2 minutes to really melt the cheese!

20. Smoked Cauliflower

Smoked Cauliflower is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT60M · Total: PT65M · Yield: [‘8’]

This Smoked Cauliflower is tender, flavorful, and easy to make on a pellet grill or smoker. A simple side dish perfect with steak or BBQ.

Ingredients

• 1 head of cauliflower
• 2 tbsp olive oil
• 1 tsp salt
• ¼ tsp pepper

Instructions

1. Cut the cauliflower into steak-sized slices. Drizzle with the olive oil and sprinkle with salt and pepper.
2. Cook in a preheated smoker at 225 for 1 hour or until tender.

21. Lentil Tortilla Soup

SBOBET88: Link Resmi SBOBET Agen Bola Mix Parlay dengan Pasaran Terlengkap 2026 is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup dry brown or green lentils, rinsed
• 2 teaspoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 jalapeño, minced (adjust to heat preference)
• 1 can diced tomatoes (14.5 oz)
• 4 cups vegetable broth
• 1 cup corn kernels (frozen or fresh)
• 6 small corn tortillas, cut into strips
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh cilantro and lime wedges for serving

Instructions

1. 1. In a pot, heat olive oil and sauté onion, garlic, and jalapeño until soft.
2. 2. Add lentils, tomatoes, broth, cumin, and paprika; simmer until lentils are tender, about 20–25 minutes.
3. 3. Stir in corn and simmer 5 minutes more.
4. 4. Crisp tortilla strips in a separate pan or oven until golden.
5. 5. Serve soup topped with tortilla strips; garnish with cilantro and a squeeze of lime.

22. Spaghetti Squash Cacio e Pepe

Spaghetti Squash Cacio e Pepe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT40M · Total: PT50M · Yield: [‘4’, ‘4 servings’]

Spaghetti Squash Cacio e Pepe is a lightened up version of classic Italian Cacio e Pepe. Instead of being made with pasta, the use of spaghetti squash keeps this equally as cheesy and peppery dish low in calories and carbohydrates, as well as, gluten free.

Ingredients

• 1 medium spaghetti squash ((about 4 cups))
• 1 tablespoon extra virgin olive oil
• salt and pepper ((to taste))
• 2 tablespoons unsalted butter ((melted))
• 1 cup pecorino romano cheese ((or Parmesan, divided))

Instructions

1. Preheat your oven to 425°F. (See notes if you prefer to microwave the squash.)
2. Carefully cut the squash in half and scrap out seeds and pulp. Place on a baking sheet.
3. Brush with olive oil and season with salt and pepper.
4. Roast squash for 30-40 minutes or until tender and starting to caramelize.
5. Allow the squash to cool to the point that you can handle it, then use a fork to scrape the strands out of the skin. Place in a serving bowl.
6. Melt the butter in the microwave or in a small sauce pan over low heat.
7. Pour the melted butter over the squash and toss well. Stir in 1/2 to 3/4 of the cheese, reserving the extra for topping.
8. Serve spaghetti squash topped with more cheese and freshly cracked black pepper, to taste.

23. Slow Cooker Lentil Soup

Slow Cooker Lentil Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT240M · Total: PT250M · Yield: [‘6’, ‘6 Servings’]

The easiest slow cooker lentil soup with fresh vegetables is a nutritious budget-friendly meal. Toss in your favorite fresh vegetables or proteins to customize the recipe.

Ingredients

• 2 Tbsp avocado oil
• 1 medium-sized yellow onion (chopped)
• 5 cloves garlic (minced)
• 3 large carrots (chopped)
• 3 ribs celery (chopped)
• 1 red bell pepper (cored and chopped)
• 2 medium-sized yukon gold potatoes (chopped)
• 1 ½ cups green lentils
• 1 (15-oz) can diced tomatoes
• 5 cups vegetable broth (*)
• 2 Tbsp balsamic vinegar
• 1 Tbsp pure maple syrup or sugar (optional)
• 1 bay leaf
• 1 Tbsp paprika
• 1 Tbsp Italian seasoning
• 2 tsp sea salt (to taste)

Instructions

1. Heat the avocado oil (or olive oil) in a large nonstick skillet over medium-high heat. Add the onion and sauté, stirring frequently, until the onion begins to brown, about 8 to 10 minutes. For the best flavor, you want the onion to nearly be caramelized. Add the garlic and cook for another 2 to 3 minutes, until the garlic is fragrant. Transfer the sauteed onion and garlic to the slow cooker.
2. Transfer the rest of the ingredients for the lentil soup to the crock pot and stir well.
3. Secure the lid on the slow cooker and slow cook on High for 3 to 4 hours or Low for 6 to 8 hours.
4. Once the lentil soup has finished cooking, give it a big stir, discard the bay leaf, and taste the soup for flavor. Add sea salt and/or lemon juice to taste.
5. Serve lentil soup in big bowls with crusty bread or cornbread.

24. Butternut Squash Apple Soup

Butternut Squash Apple Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘6’]

This creamy, savory fall soup recipe is made using fresh herbs, vegetables, and a sweet drizzle of coconut milk.

Ingredients

• 1 tbsp olive oil
• 10 cups butternut squash (fresh or frozen, diced)
• 1 honeycrisp apple (diced)
• 1 yellow onion (diced)
• 4 cloves garlic (roughly chopped)
• 1 tsp fresh sage (finely chopped)
• 1 tbsp fresh rosemary (finely chopped)
• 4 cups vegetable broth
• 1 tsp salt
• ½ tsp pepper
• ½ cup coconut milk

Instructions

1. Start by sautéing the garlic and onion in the olive oil over medium low heat for about 5 minutes, stirring frequently.
2. Add the butternut squash, apple, herbs and spices, stir, and sauté for an additional 5 minutes.
3. Pour in the broth, stir, cover, and cook for 15 minutes on medium heat.
4. Remove from heat, pour in the coconut milk, allow to cool slightly and use an immersion blender to blend the soup until it’s creamy and smooth. See notes below for using a traditional blender.

25. Vegan Chickpea Salad

Mediterranean Vegan Chickpea Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘4’, ‘4 people as main dish (or 6-8 as side dish)’]

This easy, tasty vegan chickpea salad is full of Mediterranean flavor from tomatoes, cucumber, kalamata olives and seasoned with fresh herbs.

Ingredients

• 1 cup fresh chopped herbs (I use a mix of dill, parsley, and chives)
• 1 small shallot or part of red onion (about 2 tbsp. finely minced (or can sub with 1/4 cup sliced green onion))
• 2 cups cherry tomatoes (halved or quartered if large)
• 1 cucumber quartered lengthwise and then sliced (about 1 1/2 cups, I prefer pickling or English cucumbers)
• 15 ounce can chickpeas (drained and rinsed)
• 1 cup kalamata olives
• 2 carrots (peeled and chopped, about 1/2 cup)
• 1 cup chopped cabbage (red or green is fine)
• 3 tablespoons red wine vinegar
• 2 tablespoons olive oil
• 1 1/4 teaspoon salt
• 1 teaspoon pepper
• 2 teaspoons minced garlic (jarred pre-minced is fine)

Instructions

1. Add all ingredients to a large bowl or container
2. Stir to toss and evenly distribute all ingredients. Taste and adjust salt and pepper level to preference. Salad will keep in a tightly sealing container in the refrigerator for up to 4 days.

26. 30-Minute Easy Black Bean Curry

📋 30-Minute Easy Black Bean Curry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Yield: [‘4’]

30-minute easy black bean curry is a delicious, healthy, and creamy tasting budget vegan curry. Made all in one pot it saves on the dishes!

Ingredients

• 1 tbsp vegetable oil
• 1 large onion (diced)
• 1 tbsp ginger and garlic paste
• ½ teaspoon red chilli powder
• 400 g can chopped tomatoes
• 1 tsp salt
• 1 tbsp tomato puree
• 1 tsp mild curry powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 2 x 400g cans black beans (rinsed and drained)
• 100 ml coconut milk
• 2 tbsp freshly chopped coriander
• 1 lemon sliced into 4 wedges

Instructions

1. Heat the vegetable oil in a large pan. Add onion, ginger and garlic paste and red chilli powder. Sauté for 4 – 5 minutes until the onion is softened.
2. Stir in the can of tomatoes, bring to the boil, and turn down to simmer for 2 minutes then add salt, tomato puree, curry powder, ground cumin and ground coriander. Stir well together and simmer for a further 3 minutes.
3. Add all the beans. Stir well together. Then add coconut milk. Cover the pan and allow to gently simmer for 10 minutes. Stirring occasionally.
4. Serve this black bean curry with rice or naan breads, garnished with the coriander and a lemon wedge each.

27. Vegan Minestrone

One Pot Vegan Minestrone Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘8’]

This hearty vegan minestrone soup is packed with seasonal vegetables, beans, lentils and whole grains. Perfect comforting vegan winter soup full of flavor and nutrients!

Ingredients

• 1 cup or 200 g mixed beans, lentils and whole grains
• 2 tablespoons olive oil
• 1 medium-sized onion (diced)
• 2 medium-sized carrots (diced)
• 2 stalks celery (chopped)
• 7 oz or 200 g green beans (trimmed and chopped)
• 1 zucchini (chopped)
• 3 cloves garlic (minced)
• 1 tablespoon dried basil
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon chili flakes
• 1/2 teaspoon ground black pepper
• 1 teaspoon sea salt
• 2 bay leaves
• 2 14 oz or 400 ml cans crushed tomatoes
• 500 ml or 2 cups vegetable stock + bean broth if available
• 200 grams or 7 oz spinach
• chopped parsley, to garnish
• ciabatta bread, to serve
• vegan pesto, to serve (optional)

Instructions

1. BEANS: Drain soaked beans and grains, transfer them to a pot with 3 times more water and cook over medium heat for 30 minutes. Alternatively, use canned beans (see notes below).
2. SOFFRITO: Meanwhile, heat olive oil in a large Dutch oven or skillet. Add onions, carrots and celery and sautée for about 5 minutes over medium-high heat. Add green beans,  zucchini and garlic. Cook for 5 more minutes, stirring occasionally.
3. SOUP: Add basil, thyme, oregano, chili flakes, black pepper, sea salt and bay leaves. Add crushed tomatoes, vegetable stock, beans and grains together with the cooking liquid. Bring to a boil and stir in spinach. Simmer for 10 minutes with a lid on. 
4. GARNISH: Garnish with chopped parsley and serve with ciabatta bread and vegan pesto (optional). Enjoy!

28. Crispy Carrot Fries

Crispy Carrot Fries {Oven Baked} is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: 4

Thin slices of carrot are tossed in olive oil, panko bread crumbs, garlic, and parmesan cheese than baked into crispy, flavor packed carrot fries that are positively addicting.

Ingredients

• 4 medium carrots, peeled
• 3 tablespoons extra virgin olive oil
• 3/4 cup panko bread crumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1-2 teaspoons salt
• 1/2 teaspoon ground black pepper
• Pinch of ground cayenne pepper
• 1/4 cup chopped fresh parsley

Instructions

1. Preheat the oven to 400° F (204° C) and line a baking sheet with parchment paper.
2. Cut carrots in half crosswise, then cut each piece in half lengthwise. Lay them cut side down on your cutting board and cut them into strips about the size of fast food french fries.
3. Place carrots in a shallow dish and drizzle them with olive oil. Toss the carrots around in the oil to coat.
4. Add the bread crumbs, Parmesan cheese, garlic powder, 1 teaspoon salt, pepper, and cayenne to a zip top bag and shake everything around to mix. Add the carrots and toss the carrots around in the bag until they are all coated with the bread crumb mixture.
5. Dump everything out onto the parchment covered baking sheet and spread it al out into an even layer. Bake for 18-20 minutes, pulling the carrots out of the oven a time or two to stir them around so they brown evenly. When done, the bread crumbs will be golden brown.
6. Pile the carrots on a plate, sprinkle with fresh parsley and a sprinkle of additional salt if you like, and serve.

29. Shakshuka with Rice and Greens

Shakshuka With Rice and Greens is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Yield: [‘6’]

A flavorful Mediterranean diet tomato and egg dish that takes about 30 minutes to make.

Ingredients

• 1 tablespoon olive oil
• 1 cup diced onion (1 medium)
• 1/2 cup diced roasted red peppers (from a jar)
• 2 cloves garlic
• 1 1/2 cups cooked U.S-grown brown rice
• 1 teaspoon Harissa seasoning (dry or paste, more or less to taste)
• 1 1/2 cups spinach (or arugula, kale, or other greens)
• 28 ounces canned Fire Roasted crushed tomatoes
• 6 large eggs
• 2 ounces feta cheese
• salt and pepper to taste
• 2 tablespoons fresh minced parsley

Instructions

1. Heat the oil over medium-high heat in a large saute pan with a lid. Add the onions and roasted red peppers. Saute for about 4 minutes until the vegetables are softened.
2. Add the garlic, rice, and Harissa (to taste) to the pan and saute for 3 more minutes.
3. Press the rice and vegetables along the bottom of the pan. Add the greens, and then the tomatoes on top. Reduce the heat to medium and let the tomato mixture cook for about 5 minutes.
4. Reduce the heat to medium-low. Using a large spoon, make 6 wells in the sauce (5 around the edges and one in the middle). Gently crack an egg into each well. It might be easiest to make one well at a time and add the egg.
5. Sprinkle the feta cheese over everything. Cover tightly, and let the eggs poach gently, for 6-8 minutes or until the eggs are cooked to your liking.
6. Remove the pan from the heat, add salt and pepper to taste, and sprinkle with fresh minced parsley. Serve immediately.

30. Pasta e Fagioli

Vegetarian Pasta e Fagioli: Tuscan Bean Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT45M · Total: PT50M · Yield: [‘4’, ‘4 servings’]

This hearty pasta and bean soup is easy to make and has an incredible depth of flavour. It’s sure to warm up even the coldest of winter days!

Ingredients

• 30 ml extra virgin olive oil
• 1 medium yellow onion (very finely diced)
• 1 large carrot (very finely diced)
• 1 rib celery (very finely diced)
• ¼ tsp chili flakes
• 3 cloves garlic (minced)
• 1 tbsp tomato paste
• 150 ml dry white wine ((see note 1))
• 1 tbsp soy sauce
• 1 (400g/14oz) can whole peeled tomatoes (crushed with hands)
• 2 (400g/14oz) cans cannellini beans (drained)
• 1 ½ litres vegetable stock ((see note 2))
• 1 parmesan cheese rind (optional)
• 2 bay leaves (optional)
• 125 g small pasta (such as ditalini, macaroni or small shells)
• 500 g kale ((1 bunch), stripped from ribs and roughly chopped)
• 10 g flat-leaf parsley (chopped)
• Zest from 1 lemon
• parmesan cheese (grated, for garnish)

Instructions

1. Place a Dutch oven or large, heavy-bottomed saucepan over medium heat. Add olive oil and heat until shimmering. Add the onion, carrot and celery along with a generous pinch of salt. Cook, stirring frequently, until the vegetables are very soft, beginning to brown and fond begins to collect on the bottom of the pan, about 10-15 minutes. If you find the vegetables are browning too quickly, add a splash of water to halt the cooking.
2. Add the chili flakes, garlic and tomato paste. Cook until very fragrant and the tomato paste begins to stick to the bottom of the pan, about 2-3 minutes.
3. Add the white wine, stir to combine and cook until the alcohol smell has dissipated and the wine has almost entirely reduced, about 3-5 minutes. Add the soy sauce and stir to combine.
4. Add the tomatoes along with all of their juices. Stir to combine and cook, stirring frequently, until thickened and reduced (you should be able to draw a line with your spoon and have the bottom of the pan be visible), about 10 minutes.
5. Add the beans. Pour over vegetable stock, add the parmesan rind (if using), the bay leaves, and a few generous pinches of salt. Stir to combine and bring to a simmer.
6. Using a potato masher, mash the beans until about ⅓ of them are broken down (see note 2). Then, add the pasta and kale and stir. Simmer, stirring frequently to ensure the pasta does not stick to the bottom of the pot, until the pasta is tender and al dente, about 10 minutes.
7. Turn off the heat. Remove the parmesan rind and bay leaves from the pot. Add parsley and lemon zest and stir to combine. Taste to adjust for seasoning.
8. Serve, topping with grated parmesan, chopped parsley and extra virgin olive oil, if desired.

31. Wild Rice Mushroom Soup

Wild Rice Mushroom Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Total: PT45M · Yield: [‘6’]

This vegan wild rice mushroom soup is made with hearty vegetables, rice, and a creamy, savory broth.

Ingredients

• 1 yellow onion (diced)
• 4 ribs celery (chopped)
• 4 large carrots (chopped)
• 2 tbsp olive oil
• 2 cups mushrooms (sliced)
• ½ tsp salt
• ½ tsp pepper
• ¼ tsp crushed red pepper flakes
• 8 cups broth
• 1 ½ cups wild rice
• ½ cup coconut milk
• 2 cups spinach

Instructions

1. Start by sautéing the onion, celery, and carrots in the olive oil over medium low heat for about 5 minutes, stirring frequently.
2. Add the mushrooms to the pot and sauté for an additional 2 minutes.
3. Pour in the broth, wild rice, salt, pepper, and crushed red pepper. Cover and cook over medium low heat for about 30 minutes.
4. Remove from heat and stir in the coconut milk and spinach.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.