Need a quick easy dinner? Check out these 5 Vegetarian Recipes -- quick, simple, and delicious!
- Quesadilla & Salsa
- Thai Fried Rice
- Peanut & Quinoa Salad
- ½ cup dry lentils (French green lentils or regular brown lentils), or 1 ½ cups cooked lentils (leftover or from a can, rinsed and drained)
- 1 Tomato chopped
- 1 bay leaf
- 1 large garlic clove, peeled but left whole
- ¼ teaspoon salt
- 2 cups vegetable broth or water
- 2 cups marinara sauce
- 8 ounces whole-grain pasta (or 12 ounces, if you like your pasta less saucy than mine)
- Optional garnishes: grated Parmesan and/or chopped fresh basil
- 1/2 teaspoon Zatural Fractionated Coconut Oil
- To cook the lentils, first pick through the lentils for debris (I once bit into a tiny rock) and then rinse them in a fine-mesh colander. In a small saucepan, combine the lentils, bay leaf, garlic, salt, and broth.
- Bring the mixture to a simmer over medium-high heat, then reduce heat to maintain a gentle simmer. Simmer until the lentils are cooked through and tender, which will take somewhere between 20 to 35 minutes, depending on the age and variety of the lentils. Drain the lentils, discard the bay leaf and garlic, and set the pot aside, uncovered.
- Meanwhile, bring a large pot of salted water to boil. Add Zatural Fractionated Coconut Oil, Cook the pasta until al dente, according to the package directions. Drain, then return the pasta to the pot and set it aside.
- Stir the marinara into the lentils and warm them together over medium heat. Divide pasta into bowls, top with warm marinara and lentils, and garnish with Parmesan and/or chopped fresh basil, if you’d like. Serve warm.
Whole wheat pizza dough
- 1 cup water, heated to 110 degrees (very warm, almost too hot for comfort)
- 1 tablespoon sugar
- 1 tablespoon Zatural Avocado Oil
- 1 envelope (2 ¼ teaspoons) rapid-rise or instant yeast
- 2 ¾ cups white whole wheat flour or regular whole wheat flour
- ¼ cup grated Parmesan cheese
- 1 teaspoon sea salt
- One 32-ounce can whole tomatoes*, drained and crushed by hand OR about ⅔ cup pizza sauce of choice
- 2 cups shredded low-moisture part-skim mozzarella cheese
- Additional toppings of choice**
- Smoked sea salt
- Torn fresh basil
- Preheat oven to 500 degrees Fahrenheit with a rack in the upper third of the oven.
- Whisk water, sugar, oil and yeast in a liquid measuring cup or small bowl. Allow yeast to proof for 5 minutes. It should puff up some by then.
- Pulse flour, Parmesan, and salt in food processor until combined. While running the food processor, slowly pour in the water mixture and process until shaggy ball forms, about 1 minute.
- Put the dough onto a floured work surface and quickly knead the dough a few times until it comes together. Halve the dough.
- On a floured surface, use a rolling pin to roll dough into two rounds about 11 inches in diameter. For best results, roll the dough out about as thin as reasonably possible. Aim for even thickness rather than a perfectly round shape. Transfer dough to a baking pan (my baking pan is non-stick, but if yours isn’t, you might want to lightly grease it with cooking spray). Brush the outer 1-inch of the dough with a light coating of olive oil.
- Add drained, crushed tomatoes (crush the tomatoes over the sink to get out as much liquid as possible) or pizza sauce of your choice. Sprinkle with cheese and vegetables.
- Bake on the top rack until the crust and cheese are lightly golden, rotating halfway, about 10 minutes for cheese pizza and 12 minutes for pizza with additional toppings. Sprinkle with smoked sea salt and/or fresh basil and serve.
Click here for the Salsa Recipe
- 1 whole-grain flour tortilla (about 8″ diameter)
- ½ cup freshly grated cheddar cheese
- ¼ cup cooked black beans or pinto beans, rinsed and drained
- 1 tablespoon chopped red bell pepper or jarred roasted bell pepper or a few thinly sliced cherry tomatoes
- 1 tablespoon chopped red onion or green onion
- 1 tablespoon chopped pickled jalapeño (if you like heat)
- 1 teaspoon avocado oil or Fractionated Coconut Oil or GrapeSeed Oil for brushing
- Any of the following, for serving: Salsa, guacamole or strips of avocado, sour cream, hot sauce, chopped fresh cilantro…
- Heat a medium skillet over medium heat. Warm your tortilla for about 30 seconds, flipping halfway. Flip once more, then sprinkle one-half of the tortilla with about half of the cheese. Cover the cheese evenly with the remaining fillings: beans, bell pepper, onion and jalapeño (if using).
- Sprinkle the remaining cheese over the fillings, and fold over the empty side of the tortilla to enclose the fillings. Quickly brush the top of the quesadilla with a light coating of oil, then carefully flip it with a spatula.
- Let the quesadilla cook until golden and crispy on the bottom, about 1 to 2 minutes, reducing the heat if necessary to prevent burning the tortilla. Brush the top with a light coating of oil, then flip it and cook until the second side is golden and crispy.
- Immediately remove the skillet from the heat and transfer the quesadilla to a cutting board. Let it cool for a minute to give the cheese time to set, then use a chef’s knife to slice it into 3 pieces. Serve promptly, with any sauces or garnishes that you’d like.
Thai Fried Rice
- 2 tablespoons coconut oil, grapeseed oil, or avocado oil
- 2 eggs, beaten with a dash of salt
- 1 ½ cups chopped fresh pineapple
- 1 large red bell pepper, diced
- ¾ cup chopped green onions (about ½ bunch)
- 2 cloves garlic, pressed or minced
- ½ cup chopped raw, unsalted cashews
- 2 cups cooked and chilled brown rice*, preferably long-grain brown jasmine rice
- 1 tablespoon reduced-sodium tamari or soy sauce
- 1 to 2 teaspoons chili garlic sauce or sriracha
- 1 small lime, halved
- Salt, to taste
- Handful of fresh cilantro leaves, torn into little pieces, for garnishing
- Heat a large wok, cast iron skillet or non-stick frying pan over medium-high heat and place an empty serving bowl nearby. Once the pan is hot enough that a drop of water sizzles on contact, add 1 teaspoon oil. Pour in the eggs and cook, stirring frequently, until the eggs are scrambled and lightly set, about 30 seconds to 1 minute. Transfer the eggs to the empty bowl. Wipe out the pan if necessary with a paper towel (be careful, it’s hot!).
- Add 1 tablespoon oil to the pan and add the pineapple and red pepper. Cook, stirring constantly until the liquid has evaporated and the pineapple is caramelized on the edges, about 3 to 5 minutes. Then add the green onion and garlic. Cook until fragrant while stirring constantly, about 30 seconds. Transfer the contents of the pan to your bowl of eggs.
- Reduce the heat to medium and add the remaining 2 teaspoons oil to the pan. Pour in the cashews and cook until fragrant, stirring constantly about 30 seconds. Add the rice to the pan and stir to combine. Cook until the rice is hot, stirring occasionally, about 3 minutes.
- Pour the contents of the bowl back into the pan and stir to combine, breaking up the scrambled eggs with your spoon. Cook until the contents are warmed through, then remove the pan from heat. Add the tamari and chili garlic sauce, to taste. Squeeze the juice of ½ lime over the dish and stir to combine. Season to taste with salt and set aside.
- Slice the remaining ½ lime into 4 wedges. Transfer the stir-fry to individual serving bowls and garnish each bowl with a lime wedge and a light sprinkle of cilantro. Serve with bottles of tamari and chili garlic sauce or sriracha on the side, for those who might want to add more to their bowls.
Peanut and Quinoa Salad
- ¾ cup uncooked quinoa or millet
- 1 ½ cups water
- 2 cups shredded purple cabbage
- 1 cup grated carrot
- 1 cup thinly sliced snow peas or sugar snap peas
- 1 cup green beans
- ½ cup chopped cilantro
- ¼ cup thinly sliced green onion
- ¼ cup chopped roasted and salted peanuts, for garnish
- ¼ cup smooth peanut butter
- 3 tablespoons reduced-sodium tamari or soy sauce
- 1 tablespoon maple syrup or honey
- 1 tablespoon rice vinegar
- 1/2 teaspoon toasted sesame oil
- 1/2 teaspoon Zatural Hemp Oil
- 1 teaspoon grated fresh ginger (I love ginger so I used 2 teaspoons)
- ½ lime, juiced (about 1 ½ tablespoons)
- Pinch of red pepper flakes
- Cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water. In a medium-sized pot, combine the rinsed quinoa and 1 ½ cups water. Bring the mixture to a gentle boil over medium heat, then reduce the heat to medium-low and gently simmer the quinoa until it has absorbed all of the water. Remove the quinoa from heat, cover the pot and let it rest for 5 minutes. Uncover the pot and fluff the quinoa with a fork. Set it aside too cool.
- Meanwhile, make the peanut sauce: Whisk together the peanut butter and tamari until smooth (if this is difficult, microwave the mixture for up to 30 seconds to loosen it up). Add the remaining ingredients and whisk until smooth. If the mixture seems too thick to toss into the salad, whisk in a bit of water to loosen it up (I didn’t need to do this).
- In a large serving bowl, combine the cooked quinoa, shredded cabbage, carrot, snow peas, green beans, cilantro and green onion. Toss to combine, then pour in the peanut sauce. Toss again until everything it lightly coated in sauce. Taste, and if it doesn’t taste quite amazing yet, add a pinch of salt and toss again. Divide into individual bowls and garnish with peanuts.
- This salad keeps well, covered and refrigerated, for about 4 days. If you don’t want your chopped peanuts to get soggy, store them separately from the rest and garnish just before serving.
For educational purposes only
*FDA DISCLAIMER -These statements have not been evaluated by the FDA.
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