Vegetarian dishes can be as simple as noodles and pasta sauce or as complex as Thai tofu curry. According to a Harris Interactive poll sponsored by the Vegetarian Resource group, six percent of people polled in 2003 responded that they never ate meat. If you are trying the vegetarian lifestyle or if you want to add some vegetarian dishes into your weekly menu, incorporate some of these easy-to-make dishes.
Vegetarian Stir-Fry
This dish combines vegetables, tofu and brown rice. The vegetables satisfy your vegetable requirement, the brown rice your whole grain requirement and the tofu your protein needs. Heat a bit of olive or peanut oil in a wok or large skillet. Add one clove of garlic and stir-fry for one minute. Add chopped vegetables of your choice. Use leftover vegetables you have in your refrigerator, or buy a package of frozen stir-fry vegetables. Broccoli, peppers, onions, snow peas and zucchini are good choices. Stir-fry the vegetables for five minutes and add one teaspoon of low-sodium soy sauce. Add one cup of firm, crumbled tofu and continue stir-frying for five more minutes. Serve over brown rice.
Fusilli with Spinach and Asiago Cheese
Fusilli pasta is also known as the twisted spaghetti and the shape makes it ideal for holding sauces. Cook the pasta in a pot of boiling water. Drain, but keep 1/2 cup of the water. In a large skillet, heat olive oil and saute one clove of garlic. Add one bag of fresh spinach and 1/2 pint of halved cherry tomatoes. Cook two minutes. Add the pasta and reserved water. Top with grated Asiago and Parmesan cheese. Season with salt and pepper if desired. Serve this delicious dish with a loaf of whole-grain french bread and a side of fruit.
Grilled Heirloom Tomato and Goat Cheese Pizza
Change your family's opinion of vegetarian recipes by serving this nutritious pizza. Ready to eat in 15 minutes, it is easy to prepare when you arrive home after a long day at the office. Make this on your grill or in the oven. Roll out a refrigerated pizza crust onto a baking sheet. Pre-cook for a few minutes in a 425-degree oven or on your grill. Remove and top with a clove of minced garlic and one seeded and sliced heirloom tomato. Sprinkle vegetables with mozzarella and goat cheese. Bake or grill for an additional 3 to 5 minutes, or until cheese is melted and bubbly.
Eggplant Parmesan
Eggplant Parmesan is a dish that both vegetarians and non-vegetarians enjoy. A version from "Vegetarian Times" cooks in under 20 minutes. In a baking dish, spoon a bit of spaghetti sauce on the bottom of the dish. Combine 1/4 cup breadcrumbs and 1 tsp. Italian seasoning in a bowl. Dip thick slices of eggplant in a beaten egg, then in the breadcrumb seasoning mixture. Fry slices in hot olive or canola oil for two minutes. Put half the eggplant in the baking dish and top with mozzarella and Parmesan cheese. Repeat the layers, finishing your top layer with a bit of dried basil. Cook in a preheated 350-degree oven for 15 minutes.
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