Vegetarian Recipes

These recipes grew out of the kitchens of Registered Dietitians who love to cook with plants. While most of the recipes are appropriate to vegetarians, some may need to be modified for those who choose to eat 100% plant-based (vegan). We hope you will, in the spirit of a creative chef, be able to use the recipes to guide you in your quest for delicious and healthful vegetarian cuisine.

Spicy Kale Slaw

thumbnail: spicy kale slaw

A deceivingly spicy salad that made our eyes water. Now is the time to try new recipes to spice up your meal routine. Continue reading

Summertime is Bean Time

Pinto bean salad

Beans can make up a good part of a vegetarian’s diet yet now that it’s summer, we often forget about them. Typically we allocate beans as the protein in soups, chili and creamy, hardy dips, and lose sight of how delicious they are chilled in hot weather dishes. Continue reading

Meatless Monday begins on Sunday


Giving up meat even for one day is hard for carnivores but the benefits so outweigh the extra effort.  Lowering blood pressure, cholesterol and even weight are some side benefits of going meatless – even for a day. Set your … Continue reading

Vegan Poutine

Vegan Poutine recipe

This Quebecois specialty is sure to please the entire family. Traditional poutine is made with French fries, meat gravy, and cheese curds. This vegan version highlights the taste of buttery, Yukon gold potatoes and savory mushroom and white bean sauce. Continue reading

White Bean Dip with Rosemary


Serve this creamy, lucious dip, seasoned with a hint of fresh rosemary, with raw vegetables or your favorite whole grain cracker.
Continue reading

Seitan and Soba Soup

Seitan and Soba Soup thumbnail

On wet spring evenings when the weather is damp and chilly I love to sit down to my comfort food – a steaming hot bowl of thick noodle soup. Soba noodles add a rich flavor that blends well with seitan and vegetables. Continue reading

Seitan Stroganoff

seitan stroganoff

Stroganoff is one dish that can be fixed in a hundred different ways. It can be composed of many ingredients, or just a few. This simple stroganoff recipe highlights the juicy texture of the mushrooms and seitan. It is light on sauce but still full on flavor. Continue reading

Time for tofu

If you haven’t explored tofu in a while, now’s the time.  Given the quality of taking on flavors, you can have exotic or local taste experiences depending on the spices of the marinade. Tofu is a first generation soy product … Continue reading

Black Bean Sauté With Jicama/Avocado Salad and Mango Coulis

Black Bean Sauté With Jicama/Avocado Salad and Mango Coulis

This recipe includes three separate components that can be featured separate, but must be combined when eating to fully enjoy the flavor of this dish. Try your artistic skills at food styling and wow your family and friends! Continue reading

Raspberry Lemonade Tofu Pie


This pie can satisfy your sweet tooth but doesn’t make you feel too naughty about your diet and those upcoming resolutions you might set as you ring in the New Year. Eating this at your New Year’s celebration will remind you that healthy is easy, tastes good and doesn’t have to take too much time. Continue reading

Gourmet Sorbet

gourmet sorbet

This is a refreshing, natural alternative to high fat, high sugar ice creams and frozen desserts as well as an economical use of overripe bananas and other perishable fruit. With frozen fruit on hand you can go from impulse to ingestion in less than 5 minutes! Continue reading

Vegan Beet Gyro

vegan beet gyros

Gyros make the perfect grab and go lunch that can incorporate a lot of the harvest in a little package. This cold variety substitutes beef with cooked, thinly sliced beets and is complimented with a tangy tomato and cucumber Tzatziki sauce. Continue reading

Sweet Potato Crisp

sweet potato crisp

Looking for a dish to bring to your next holiday potluck or family get-together? This side dish is best served warm and combines sweet potatoes with pineapple, rolled oats, cinnamon, and ginger. Continue reading

Tofu Stir Fry Pockets


Forget the chopsticks and take out box! This sweet and hot dish with crunchy lettuce and bite-size, breaded tofu is ready to go in its own pita pocket. No utensils required. Continue reading

Arugula Salad with Figs and Walnuts


Arugula Salad with Figs and Walnuts has a spicy, yet sweet and crunchy contrast of flavors and textures. It makes a wonderful and healthy accompaniment to any summer meal. Continue reading

Caprese Shells and Cheese Salad

Caprese Shells and Cheese Salad

It is time to take advantage of the foods coming from southern gardens.  For me, this means finding new uses for basil in my kitchen, besides making pesto.  This recipe combines two favorite dishes – caprese salad and macaroni and cheese.  … Continue reading

Lemon Quinoa Stir Fry

Lemon Quinoa Stir Fry

This stir fry features quinoa in place of rice and has a colorful mix of vegetables with red pepper, kale, and edamame. It also has a surprisingly lemon flavor thanks to the lemon juice and zest added just prior to serving. Continue reading

Mashed Parsnips with Shitake Mushroom Sauce

Mashed Parsnips with Shitake Mushroom Sauce

Holiday cooking lends to creative presentation. This dish, utilizing white parsnip instead of potatoes, looks and tastes great as a savory and sweet, vegetable “sundae.” Continue reading

Balsamic Tofu, Cranberry, and Apple Stir-Fry

Balsamic Tofu, Cranberry, and Apple Stir-Fry

A wonderful recipe that combines several different food groups into one complete dish and adds a little zip with balsamic vinegar as a flavoring agent. Continue reading

Time for Soup


It is time to make squash soup. Take the time to prepare a large pot, freeze the extra and reheat when you need a meal in a hurry. Continue reading

Pina Colada Grilled Dessert

Pina Colada Grilled Dessert

Add some sweet pineapple to your grilling line up this holiday! Continue reading

Spicy Mexican Salad

Spicy Mexican Salad

Spicy Mexican Salad is a wonderful, raw salad that features delicious sprouted lentils. Raw vegan diets are hot! They help us to shed excess body weight and they provide an army of protective antioxidants, vitamins and other phytochemicals. Continue reading

Smoky Tempeh Scramble Burritos

Smoky Tempeh Scramble Burritos

This scramble is rich in flavor and texture and will be sure to be a crowd pleaser. The addition of the chipotle peppers are a wonderful way to add a smoky, spicy flavor to any dish. Continue reading

Guacsoymole Garden Spread

Guac-oy-mole Garden Spread thumbnail

This delightful avocado and tofu spread is light and refreshing – perfect on tea sandwiches, cucumber slices, or even with chips. Fresh dill helps to provide a fresh flavor to this dish. Continue reading

Nutty Quinoa and Vegetables

nutty quinoa

A quick and easy dish that combines flavorful quinoa with mixed vegetables and cashews. Continue reading

Sweet Potato Biscuits

sweet potato biscuits

Sweet potato biscuits are especially wonderful right out of the oven. Pair them with Smokin’ Ground Tempeh. Continue reading

Picatta without the Chicken


Hungry for a bit of chicken picatta, but don’t want to “ruffle the feathers” by using poultry? Seitan is a vegan protein source made from wheat gluten. Seitan is more chewy and springy than other meat alternatives, making it a wonderful substitute in dishes that call for poultry. Continue reading

Spiced Chai Latte


Chai latte is a wonderful blend of Chai with extra milk. You can make it with milk or soymilk. Continue reading

Tea and Lemon Grass Stir Fry

Tea and Lemon Grass Stir Fry

Tea can be used for more than drinking. It makes a great flavoring agent for stir fry dishes. This savory dish also highlights several late summer vegetables. So get out the tea bags and “brew” up this dish. Continue reading

Beat the Heat with a Frozen Fruit Treat

Frozen Fruit Treat

Frozen fruit such as grapes, blueberries, and strawberries make a delicious and nutritious treat during the warm, summer months. They are an excellent replacement to sugary popsicles and the flavor is all natural! Preparation is the key to properly freezing … Continue reading

Strawberry Kiwi Salad with Balsamic Dressing


Spring is in the air. Celebrate spring with this sweet, fruity salad topped with tangy, balsamic dressing and crunchy almond slivers. Continue reading

End of Winter Roasted Vegetables

roasted winter veggies

The end of winter brings the chance to empty the fridge of root vegetables and combine them with the up and coming produce for the season. Roasting locks in the flavor of the vegetables. When preparing vegetables to roast, cut them into the same size to ensure even roasting. Continue reading

Mango Salsa


Enjoy as a crispy, chopped salad, add to quinoa for a colorful cold dish, or enjoy as-is! Continue reading

Vegetable Pasta and Pesto Toss

vegetable pasta and pesto toss

A veggie-rich entrée with an Italian flare that is full of fiber. Continue reading

Mushroom Soba Spring Rolls

mushroom soba spring roll

This grab and go delight tastes best when fresh, but also will store for 1-2 days if wrapped with plastic wrap. For this recipe I used a brown rice spring roll wrap. Continue reading

Stir Fried Savoy Cabbage Salad


This savory salad combines Savoy cabbage and red peppers with cumin and red chili peppers to help provide a warm, colorful dish perfect for any cool autumn night. Continue reading

Fruit Toast

fruit toast

A delicious breakfast is a wonderful gift that we can give to ourselves and our loved ones each and every day.  Fruit toast is a take on French toast, but without the use of butter, eggs, or syrup.  This recipe … Continue reading

Black-Eyed Pea Supper


Black-eyed peas are a traditional “must have” for New Year’s Day in the South. This recipe is adapted to be vegan and is easy to prepare which is a good idea for those who have celebrated a bit too much the night before! Continue reading

Black Eyed Peas and Cornbread

Black Eyed Peas & Cornbread

Collard greens and black-eyed peas are a special Southern dish for the New Year as they symbolize good fortune. Other symbolic ingredients include stewed tomatoes and corn, which represent health and wealth. This recipe combines all of these symbolic ingredients into one tasty dish. Continue reading

Vegan Chick’n and Wild Rice


Chicken and wild rice are a familiar staple when the weather starts to turn cold in the upper Midwest. It provides a nutty flavor and slightly crunchy texture to dishes and is used in soups, salads, and casseroles. Continue reading

Taking Stock of the Season


Autumn brings the perfect day for soup. In fact, a perfect season for soup! With all of the summer harvest there are always abundant peelings, discarded herbs and vegetables bits. These are the garden’s gift to us; an extra bonus for using fresh produce. Don’t miss out on this “second round” of benefit–vegetable stock. Continue reading

Tempeh Reuben


Hungry for a quick sandwich that packs a lot of flavor into a little package? This recipe can be prepared in less than 10 minutes and is as easy to make for one as it is for many. The bagel thins can be substituted with rye bread for a more traditional reuben or a pocketless pita. Continue reading

Black Bean Salsa


Looking for a fresh new salsa — check out this perfect football viewing dip filled with black beans, mango, onions, and pepper, or serve as a side dish to your favorite meal. Continue reading

Smokin’ Ground Tempeh

Smokin' Ground Tempeh

Looking for a healthy meat substitute that is both easy to prepare and satisfying? Consider trying tempeh, a fermented soybean food that is packed with nutrition. But please don’t let that scare you away! Highly versatile, tempeh can serve as a hearty main ingredient in a wide variety of tasty vegetarian meals. Enjoy this delicious recipe in wraps, or put it on top of your favorite green vegetable or on top of pasta. Continue reading

Roasted Vegetable and Quinoa Salad

Roasted Vegetable Quinoa Salad

Summer is a great time to raid the garden for fresh herbs and vegetables. Roasting the vegetables helps to produce a rich, savory flavor. This is the perfect side dish for any summer meal. Continue reading

Asparagus and Grape Stuffed Vegan Omelet

Asparagus and Grape Stuffed Vegan Omelet

This vegan revision on a previous Food Feature is even more savory than its predecessor. One omelet is enough to satisfy one or two people. Enjoy for breakfast, brunch, or lunch. Continue reading

Zucchini Crepes

zucchini crepes

Zucchini Crepes involve the preparation of crepes, a thin French pancake, as well as a creamy filling. The filling can also be used as a garnish. Continue reading

Chocolate Banana Nut Leather

Chocolate Banana Nut Leather

Summertime means hitting the road.  Traveling can pose limited options for healthy snacking so why not make your own before you go?  One way to prepare your own tasty snacks is by using a dehydrator.  There are many flavorful options … Continue reading

Crispy Collard Green Chips


Tired of snacking on potato chips? Need something to munch on during the day without adding a lot of Calories to your diet? This crunchy recipe is rich in Vitamin A and Vitamin C. Continue reading

Seitan Kebabs


Seitan on a stick anyone? Seitan, with its chewy texture, makes a perfect protein to add to shish kabobs. Pair it with a little broccoli, sweet pineapple, and some peanut butter sauce for a spicy, yet sweet combination. Continue reading