Whether you are a vegetarian for economic, spiritual or ethical reasons, planning vegetarian meals can be a challenge. Vegetarian main dishes don't have to be based on tofu, millet or other things that might scare people new to the lifestyle. Many hearty vegetarian meals are variations on meat-based dishes, but many of the better ones have never included meat.
Eggplant Parmigiana
Make the grandmother of all vegetarian main dishes, eggplant parmigiana, by grilling your eggplant slices instead of breading and frying them. This gives your parmigiana a sturdier texture and much less added fat. Spray the bottom of a baking dish with nonstick cooking spray and add a thin layer of meatless tomato sauce. Green peppers, onions, garlic and kalamata olives will give your sauce an extra kick. Alternate grilled eggplant slices with sauce and mozzarella slices, ending with a layer of cheese. Bake at 350 degrees Fahrenheit until the cheese starts to bubble, usually 30 to 45 minutes. Serve with fresh, hot Italian bread, a green salad and a side dish of sauteed green beans.
Macaroni and Cheese
Serve macaroni and cheese as your main dish, accompanied by a crisp, green salad and hot, crusty bread. Nikki Goldbeck, writing for the In a Vegetarian Kitchen website, states that combining grains--- such as the wheat in pasta--- with milk is a good way to add protein to meals. Macaroni and cheese is simple to make. Cook the macaroni in boiling water until it is almost done. Heat some milk, and add grated cheddar cheese or soy cheese, salt, pepper and a dash of mustard. Stir until the cheese is melted. Thicken with a little bit of cornstarch or flour. Drain the macaroni, coat it thoroughly with the cheese sauce, and bake it at 350 degrees F until it's bubbly and the edges are starting to brown.
Portobello Cheese Steaks
Substitute thick slices of Portobello mushrooms for shredded beef to mirror the cheese steak sandwich--an East Coast favorite. Brush sliced mushrooms, peppers and onions with olive oil, and grill or saute them until they are just soft. Toast a French roll and brush it with creamed horseradish. Layer provolone or mozzarella cheese---or their soy equivalents---on the top half of the roll and layer the hot mushrooms, peppers and onions on the bottom. Sprinkle the whole thing with a little pepper, and then place it under the broiler until the cheese melts. Close it carefully, and enjoy it with a side of sweet potato fries.
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