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.

Veggie Versatile Quesadilla

veggie quesadilla

Veggie Versatile Quesadillas take ingredients that are easy to keep on-hand and combines them into a quick and nutritious evening meal. 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


Polenta Pizza

polenta pizza

Pizza night has taken a new twist at my home. The usual flour based crust has now been replaced by polenta. Instead of the pizza stone we now use our trusty cast iron skillet. Pizza night will never be the same again. Continue reading


Time for Soup

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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


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


Quick & Easy Vegetable Chili

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Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day. Continue reading


Picatta without the Chicken

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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

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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


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


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


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


Raspberry Lemonade Tofu Pie

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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


Calico Bean Slider Burgers

calico bean slider

Hot summer nights call for lighter food fare. These savory little slider burgers make a perfect mouthful. Dress them up with your favorite burger toppings. Continue reading


Strawberry Kiwi Salad with Balsamic Dressing

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


Mock Tuna Shell Salad

Mock Tuna Shell Salad

This refreshing, summer salad has slight hints of the sea without any fishy ingredients. Onion and celery lend a crunch to this otherwise soft salad. For best flavor, allow the salad to refrigerate overnight. For extra crunch, serve on a bed of mixed salad. Continue reading


Salad in a Glass

Salad in a Glass

My family refers to this recipe as a salad in a glass. When I don’t have time to sit down and have a salad I can still have my greens in a jar. The balsamic vinegar adds an extra zing. 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


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

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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

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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


Chocolate Covered Strawberry Muffins

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Why give your sweetheart a box full of high-Calorie treats, when you could surprise him/her with this healthy breakfast treat? 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


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

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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


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


Vegan Chick’n and Wild Rice

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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


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


Taking Stock of the Season

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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

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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


Nutty Quinoa and Vegetables

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


Black Bean Salsa

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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

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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


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


Seitan and Soba Soup

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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


Spicy Kale Slaw

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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


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


White Bean Dip with Rosemary

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


Arugula Salad with Figs and Walnuts

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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


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


Peach and Raspberry Slush

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Summer is the time to celebrate the bountiful harvests of the bush berry and tree fruit seasons. This combination is a refreshing drink that has a little zing to it because of the ginger. So kick back, relax, and enjoy … Continue reading


Tofu Stir Fry Pockets

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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