Easy Meatless Meals


Meatless recipes do not have to be tasteless, and eating vegetarian recipes doesn't mean just eating rabbit food. Following are three recipes that are not only very tasty, but also nutritious and even hearty for that winter day when you crave comfort food. Each recipe makes about two servings.

Spinach Soup

This is a great spinach and meatless meatball soup. You may substitute escarole for the spinach. Basically, you need several bags of spinach or several stocks of escarole, store-bought vegetable broth, soup vegetables, onion and garlic powder, salt and pepper. You also need meatless meatballs. Veggie Patch makes good, tasty meatless meatballs. A tip: Microwave the meatballs first and throw them in the soup at the very end. First, wash your greens and throw them in the pan with the broth. If you are adding carrots, celery and onions, boil them first in the broth because they take a little longer to cook than the greens. Remember to use as much spinach or escarole as you like because it shrinks in the boiling process. Then add about a ½ tsp. of onion powder, ½ tsp. of garlic powder, salt and pepper. Bring the mixture to a full boil until all the vegetables are fully cooked. Remove the pan from heat and throw in the meatballs. Let your spinach soup sit for about five minutes before serving this tasty and nutritious, meatless meal. Add red beans or cannelloni beans for a heartier soup.

Meatless But Hearty

An old Italian favorite, the potato, onion and egg frittata sub, is delicious. You need one russet potato, one onion, extra virgin olive oil, soft submarine rolls and about three eggs per frittata. First, wash and peel your potato. Then cut the potato into small slices. Peel and chop your onion. Into a frying pan with about 1 tbsp. of olive oil, throw the chopped onion and sliced potato. Heat them until the onion pieces are soft and the potato slices are completely cooked. Now lower to a simmer. In a bowl, crack two or three eggs and beat them until they are frothy. Add salt and pepper. Throw the beaten eggs into the pan with the potato, onion and eggs, and turn the heat up to medium. Let the eggs form an omelet. When they are cooked, fold with a spatula and serve into your submarine rolls. This a great lunch for kids and adults, especially when served with coleslaw or salad.

Pasta Primavera with a Twist

This is a nutritious dish in which you will get your vegetables, grains and protein. You need whole wheat pasta, olive oil, part-skim ricotta, red pepper, an onion and peas (canned or fresh). Pour about 1 to 2 cups of pasta into boiling water. Amounts vary depending on how many servings you prefer. Add salt to taste in the water. While the pasta cooks, boil your peas in a separate pan. Again, the amount of peas is up to you. While the pasta and peas boil, chop your red peppers and onion. Cook the pasta to al dente, which is slightly firm yet cooked. In a separate frying pan, add about 1 tsp. of olive oil, the red pepper and onion. Saute them until cooked. Throw in the pasta and peas. Top them off with about 1 tbsp. of ricotta. Add salt and pepper and cook the mixture for about five minutes. Serve with a piece of garlic toast and a glass of red wine and you will feel like you are in Milan.

Keywords: meatless vegetarian recipes, vegetarian spinach soup and meatless meatballs, potato and egg fritatta, ovo lacto vegetarian recipe meal

About this Author

Heather Langone has been a professional writer for six years. She has a master's degree in writing from the University of Southern California and has written for TV, print and online media. Recently, she was a writing finalist in the Great Lakes Film Festival. Currently, Langone is a full-time freelance writer and has published how-to articles through sites such as eHow.com and Travels.com.

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