Although many omnivores think that vegetarians eat nothing but carrot sticks and tofu, vegetarian cuisine is as varied and flavorful as meat-based cuisine. Vegetarians can choose from thousands of meat-free dishes reflecting nearly every ethnic culture in the world. The best vegetarian dishes are simple to prepare, versatile, contain easy-to-find ingredients and appeal to both vegetarians and meat eaters.
Hummus
Hummus is a Mediterranean dip made from chickpeas, tahini (a paste made from sesame seeds), lemon juice, olive oil and cumin. It can also contain garlic, roasted red peppers, spinach or other ingredients. Chickpeas are an excellent source of protein, so this dish is a popular choice for vegetarians. Meat eaters also enjoy hummus as a side dish. If you have a blender or food processor, you can make hummus in about five minutes. Cut pita bread or fresh vegetable to dip in your hummus.
Eggplant Parmesan
This dish consists of eggplant slices dipped in egg whites and dredged in bread crumbs and parmesan cheese. The slices are then fried and covered with marinara. Eggplant parmesan is not the healthiest dish on the list, but it is popular with vegetarians and nonvegetarians alike.
Seitan Stir Fry
Seitan is a meat-substitute made from wheat gluten. As unappetizing as that might sound, it has the texture of chicken breast, and can easily absorb the flavors and aromas of any marinade. Today, you can find seitan in the natural foods section of many large supermarkets. Coupled with fresh vegetables and a dash of tamari, seitan makes a stir fry that many omnivores would mistake for a meat-based dish.
Bean Enchiladas
Bean enchiladas make good game-day or party snacks because you can assemble them ahead of time in a baking dish and bake them as needed. Refried beans are most commonly used, although you can also fill enchiladas with black beans, kidney beans or chickpeas. Cover the enchiladas with taco sauce, cheese, olives and peppers, and add sour cream or guacamole after baking.
Black Bean Chili
You can prepare black bean chili quickly because there is no meat to precook. Simply combine tomato juice, onions, peppers, tomatoes, chili seasoning and beans. Add other types of beans, such as chili hot beans, kidney beans and chickpeas to round out the chili. If you have a large crock pot, you can combine all of the ingredients in the morning and have a hearty meal waiting for you when you come home from work.
Falafel
Falafel is a dish made from ground chickpeas and spices that are formed into patties or balls. Falafel is sometimes served alone with tahini sauce, and sometimes in pitas with vegetables and cucumber sauce. You can also add falafel to greek-style salads. Most large supermarkets carry dry falafel---simply add water, form the patties and fry them in oil.
Vegetarian Curry
Although the origin of curry owes more to British adaptations of Indian dishes than to the cuisine of India itself, curry refers to a variety of fragrant, strongly-spiced Indian dishes. Many vegetables, such as cauliflower, eggplant, onions and potatoes can make up a curry base. The vegetables are then simmered in a sauce made with curry powder and coconut milk. Some chefs add turmeric, cumin, chili pepper and other ingredients to curry sauces.
Seven Layer Dip
Like bean enchiladas, seven layer dip is a popular snack for parties and family gatherings. You can prepare this dish in advance and warm it in the oven as needed. This dip typically consists of refried beans, taco sauce, cheese, onions, mashed avocados, sour cream and lettuce, although you can adjust the ingredients to suit your guests' tastes.
Baked Pasta
Baked pasta can consist of as few or as many ingredients as you want. In its most basic form, it consists of boiled pasta covered with meatless pasta sauce and baked in a covered casserole dish. Add vegetables, cheeses, herbs and spices to create nearly endless variations. You can assemble the ingredients in as little as five minutes.
Portabello Sandwiches
While veggie burgers are widely available in grocery stores today, they typically contain preservatives, color enhancers and a high amount of sodium. If you don't have time to make your own veggie burgers (which can be a long and messy process), grill a large portabello cap brushed with olive oil or seasoned with a dash of tamari. Place the grilled portabello on a whole wheat bun and dress it just like you would a hamburger.
References
- "Ultimate Vegetarian"; Paragon Publishing; 2003
- "1,001 Low-Fat Vegetarian Recipes"; Sue Spitler; 2000
- "Vegetarian Recipes"; Better Homes and Gardens; 1993
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