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New Vegetarian meal plan ideas?

post #1 of 11
Thread Starter 
I am just transitioning into a vegetarian diet. I was wondering if you guys would mind posting your meal plans for vegetarian meals.

I do not even know where to start but am committed to not slidding back into meat eating.

Thanks for reading,
Elizabeth
post #2 of 11
FWI all these meals are vegan

Sunday - chickpea "vindaloo"(spicy stew with veggies)
steamed brown rice
creamed spinach (using coconut oil and cashew milk)

Monday - smoky beans
masa tortillas
cortido - shredded cabbage and carrot salad

Tuesday - apple, squash, and sweet potato soup
pita bread with white bean and watercress spread

Wednesday - warm lentil salad
3 grain pilaf (quinoa, millet, and amaranth)
grilled zucchini

Thursday - stir fried sprouted black eyed peas
corn bread
braised collard greens

Friday - tempeh sausage
Concannon - mashed potato baked with sauteed kale and scallions
roasted beets

Saturday - kamut pasta and butternut squash sauce
steamed broccoli

Usually we have a green smoothie and toast with almond butter for breakfast, and then a big salad and leftovers for lunch.
post #3 of 11
subbing:
post #4 of 11
Sage--can you post your recipe for chickpea Vindaloo? I'm looking for some Indian recipes.

TIA
post #5 of 11
Thread Starter 

Veggie meal plans

I am going to look through my veggie cookbooks this weekend and come up with my plan. I will post on Sunday.

Elizabeth
post #6 of 11
We had a meal last night that was vegetarian, so I thought I'd throw it out there.

It's a Rachael Ray recipe, so not written veggie, but easy to make so.
Hopping John Soup
3 tablespoons vegetable or extra-virgin olive oil (EVOO), divided
1 1/2 cups rice
1 quart plus 3 cups chicken stock, divided (use veggie stock)
1 package (4 links) andouille sausage, casings removed and diced (just leave out)
5 ribs celery, chopped
2 green bell pepper, chopped
1 large onion, chopped
1 fresh bay leaf
1 sweet potato, peeled and diced
Hot sauce to taste
1 pound frozen black-eyed peas
1 28-ounce can stewed tomatoes
Place a medium-size saucepot over high heat with 1 turn of the pan of EVOO, about 1 tablespoon. Add rice and stir to coat in the oil. Add 3 cups of the chicken stock and bring up to a boil. Turn the heat down to medium, place a tight-fitting lid on the pot and cook the rice until tender, about 18 minutes.

Once the rice is cooking, place a large soup pot over medium-high heat with 2 turns of the pan of EVOO, add the andouille and cook until brown and crispy, about 4-5 minutes. Add the celery, green bell pepper, onion, bay leaf, sweet potatoes and hot sauce to taste. Cook about 5 minutes, stirring every now and then, until onions start to get tender. Add black-eyed peas, stewed tomatoes and remaining quart of chicken stock. Turn the heat up to high and bring up to a bubble. Once bubbling, lower heat down to medium and simmer for 10 minutes or until the sweet potatoes are tender.

To serve, place a large scoop of rice in a soup bowl and add enough Hoppin' John to almost cover the rice. Give it a stir to combine. By cooking the rice separately, you never run the risk of the rice getting mushy on you and it will be waiting for you whenever you are ready to eat

**I used dried black eyed peas. Just soaked them overnight (a lb), then added to the soup. I cooked the soup for about an hour at that point, instead of just 10 minutes. I also used Rotel (tomatoes with green chiles)instead of just plain tomatoes. The sweet potatoes should be cut into pretty little (bite size) chunks. It just makes the soup better, I think.
post #7 of 11
Week 1 (from Veggie on a Budget...I own the copyright, no worries) Please note the measurements are FL oz (for the Brits and Aussies)so as 1 cup= 8 oz, 6 oz=3/4 cup, 4 oz=1/2 cup, 2 oz=1/4 cup

We eat veggie in this house at least twice a week

Sunday
Mixed roast vegetables
Strawberry whip veggie jelly

Monday
Sweet potato burritos
Lancashire apple cake

Tuesday
Veggie cottage pie
Peach pie


Wednesday
Green bean casserole
Pear salad

Thursday
Vegetable risotto
Fruit cocktail.

Friday
Split pea soup
Egg salad in pita bread
Raspberry mousse

Saturday
Egg fried rice with Stir fried vegetables
Honey glazed fried bananas

The recipes:
Sunday
Mixed roast vegetables
1 small courgette (zuchinni)
1 small bell pepper (any colour)
1 /2 red onion, diced fine
3 potatoes, cut into 1 inch pieces
1 small aubergine (eggplant), sliced 1 inch thick and then halved
10 baby carrots
1 tablespoon mixed dried herbs
Pinch of salt
1/2 tablespoon garlic powder
Olive oil
Preheat oven to 220. Lightly toss the vegetables in olive oil with the mixed herbs and garlic, then transfer to a casserole dish., sprinkle with the small pinch of salt.. Roast in centre of oven for 30 minutes or until tender.

Strawberry whip veggie jelly

1 tin strawberries in syrup
1 sachet vegetarian gelatine (such as Super cook brand Vegegel)
Soya or rice milk substitute


Drain syrup from strawberries into a microwave safe jug. Sprinkle over the sachet of vegetarian gelatine and whisk to dissolve. Heat on high in the microwave for 1 minute 15 seconds. Immediately add in enough soya to make up to 1 pint and whisk. Puree the strawberries in a mixing bowl and pour the gelatine mixture over and whip till frothy, then immediately pour into serving bowls. Chill on the bottom shelf of the refrigerator towards the back for at least 2 hours to set fully.

Monday


Sweet potato burritos
3 teaspoons vegetable oil
1 onion, chopped
4 tablespoons garlic powder
48 oz cooked kidney beans (tinned ok)
16 fl oz water
3 tablespoons chili powder
2 teaspoons ground cumin
4 teaspoons prepared mustard
1 pinch cayenne pepper, or to taste
3 tablespoons soy sauce
4 cooked and mashed sweet potatoes or yams
12 (10 inch) flour tortillas, warmed
8 ounces shredded sharp Cheddar cheese

--------------------------------------------------------------------------------

DIRECTIONS:
Preheat oven to 175 degrees C.
Heat oil in a medium skillet, and saute onion until soft. Stir in beans, garlic, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce.
Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style, by folding sides together and tucking ends inside.
Bake for 12 minutes in the preheated oven, and serve.

Lancashire apple cake

3 eggs or 1 1/2 large bananas
12 oz sugar
24 oz self raising flour
1 tsp cinnamon
1/2 tsp nutmeg
4 oz orange juice
4 oz veg oil
1 tsp vanilla
24 oz chopped apples

Preheat oven to 200. lightly grease cake tin.

in a bowl, beat the eggs til frothy. Add the sugar and mix well, then stir in all the dry ingredients. next stir in the orange juice, oil, and vanilla. the batter will be thick, so you will need to fold in the chopped apples and ensure they are evenly distributed. Spoon mixture into cake tin and bake for 50 minutes to 1 hour (test with a clean knife, if it comes out clean, cake is done).

cool on a wire rack or trivet for 15 minutes, then carefully turn cake out. Serve with cream or evaporated milk or custard.
Tuesday
Veggie cottage pie
4 oz red lentils
1 vegetable stock cube
1 pint water.
1 small onion, diced
1 tablespoon cornflour
5 potatoes, boiled and mashed with 2 tablespoons soya margarine or olive oil spread

Cook the lentils and onion in a saucepan in the water with the stock cube added in. Stir in the cornflour and cook till thickened. Place in a casserole dish and top with the mashed potato. Put under a hot grill for 15 minutes to brown the top, then serve.

Peach pie
Pastry for a 2 crust pie
1 tin of peach slices in syrup
2 tablespoons favourite margarine
½ teaspoon cinnamon
2 tablespoons plain flour

Preheat oven to 220 degrees. Roll out the pastry and line the bottom of a pie tin.
Place the peach slices in the bottom. Next, place the syrup and the flour and cinnamon in a saucepan and gently whisk to mix. Cook over a medium low heat until thickened and then pour over the peaches. Allow to cool slightly then top with the top crust, and seal edges. Cut four vents into the top crust to allow steam to escape and bake for 40 minutes in the centre of the oven. This a fab make ahead pie. And can be frozen.

Wednesday
Green bean casserole
2 tins of green beans OR 8 oz frozen green beans
1 tin sliced mushrooms
1 small onion, diced
4 oz soya
2 tablespoons plain flour
Pinch of salt
Dash of black pepper
1 tablespoon favourite margarine
3 oz grated cheese (soya cheese ok)
8 oz crushed cornflakes

Preheat oven to 200. In a sauce pan on low heat, melt the margarine then stir the flour into it to make a paste. Stir in the soya and stir till the paste is dissolved and add in the salt and pepper. Cook until thickened. Place green beans and onion and mushrooms in a casserole dish and pour the cream sauce over it. Sprinkle the cheese over, then the cornflakes. Bake in centre of the oven for 25 minutes.

Pear salad
2 fresh pears peeled and halved, or 1 tin of pears, drained
4 teaspoons mayonnaise
4 tablespoons grated cheese
Place pears in a serving bowl and place 1 teaspoon of mayonnaise in each half. Top 1 tablespoon grated cheese and chill until ready to serve.

Thursday
Vegetable risotto

2 ½ pints water
1 vegetable stock cube
1 dried bay leaf
10 oz pearl barley
4 oz millet
1 small cabbage, diced
2 carrots, diced
2 stalks of celery, sliced
8 oz diced turnip
1 large potato, diced
1 tin of sliced mushrooms, drained
1 small onion, diced
1 bell pepper, any colour, diced
2 tablespoons ground rice
1 tablespoon dried thyme
1 teaspoon garlic powder
4 oz creamed cheese


Place the barley in a frying pan and toast gently over medium heat until fragrant and slightly brown.. Place all other ingredients into a large saucepan, and add the barley. Cook until all is tender, stirring occasionally, then remove bay leaf and discard before serving.





Friday
Split pea soup
16 oz dried split peas, uncooked
1 ¼ L water
1 bay leaf
1 teaspoon salt
16 oz carrots, chopped
1 0z celery, chopped
1 medium onion, chopped
1 tsp dried thyme
1/2 tsp black pepper
1 teaspoon garlic powder

Stove top version:
Rinse and drain split peas.
Combine dried split peas, water, bay leaf, and salt in a large soup pot. Bring to a boil and then reduce heat and simmer for 1 hour.
Stir occasionally to prevent the split peas from sticking, and to make sure that there is enough water. Add more water if the soup looks like it is becoming too dry.
Add carrots, celery, onions and seasonings..

Slow cooker version:
Layer in all the ingredients in the order listed, except for water. Pour water over last. Cook on high for 4 to 5 hours or on low for 8 to 10 hours.

You can freeze any leftovers.


Egg salad in pita bread
8 eggs
1 tablespoon mayonnaise
2 tablespoons prepared Dijon-style mustard
1 teaspoon dried dill weed
1 teaspoon paprika
1/2 red onion, minced
Salt and pepper to taste
Lettuce
Pita bread

Cut the pita bread into two so that they form pockets. Shred the lettuce and line the pockets.
Place eggs in a saucepan and cover with cold water. Bring water to a boil; cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop.
In a large bowl, combine the egg, mayonnaise, mustard, dill, paprika, onion and salt and pepper. Mash with a fork till desired consistency.
Spoon filling into the pockets.


Raspberry Mousse
1 tin raspberries in syrup
16 oz cottage cheese
1 teaspoon vanilla essence

Drain the syrup from the raspberries into a jug, reserving 3 oz. In a mixing bowl, puree the raspberries, the vanilla, and the cottage cheese till well mixed. Add the 3 oz syrup and whip until it is the consistency o softened ice cream. Serve chilled. If vegan you may substitute soya yogurt for the cottage cheese.

Saturday

Egg fried rice with stir fried vegetables
16 oz white rice
32 oz water
6 oz chopped baby carrots
4 oz frozen green peas
2 tablespoons vegetable oil
2 eggs
2 tablespoons soy sauce
1 tablespoon sesame oil
In a saucepan, combine rice and water. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes.
In a separate small saucepan, boil carrots in water about 3 to 5 minutes. Drop peas into boiling water, and drain.
Heat large frying pan or wok over high heat. Pour in oil, then stir in carrots and peas; cook about 30 seconds. Crack in the eggs, stirring quickly to scramble the eggs with vegetables. Stir in cooked rice. Shake in soy sauce, and toss rice to coat. Drizzle with sesame oil, and toss again.
Serve


Honey glazed fried bananas
6 tablespoons plain flour
2 tablespoons honey
1 egg, beaten
2 oz milk or milk substitute
4 firm bananas
Sesame oil for frying
Mix together the flour, honey, egg and milk. Allow batter to rest for one hour, covered, at room temperature.
Peel the bananas and slice each one in half lengthwise, then across into chunks about 3-inches long. Dip the banana pieces into the batter and fry in hot oil for a few minutes or until golden brown all over. Drain quickly on a wire rack or paper towel.
Sprinkle with icing sugar if desired and serve warm
post #8 of 11
I bought Veggie on a Budget and it's awesome! It has an 8 week meal plan; weekly shopping lists; recipes (including desserts!). This book is really going to save me a LOT of time and money. Woohoo!

Kimberly, good to see you on here!!!!!!!!!!

Edited to add: I wrote about Kimberly's books on my Momspace blog...Just click on my pink name to find it.
post #9 of 11
Quote:
Originally Posted by OdeToJoy View Post
I bought Veggie on a Budget and it's awesome! It has an 8 week meal plan; weekly shopping lists; recipes (including desserts!). This book is really going to save me a LOT of time and money. Woohoo!

Kimberly, good to see you on here!!!!!!!!!!

Edited to add: I wrote about Kimberly's books on my Momspace blog...Just click on my pink name to find it.
Glad you like it being nosy, I clicked your pink name. I don't go anywhere
post #10 of 11
It should give you options when you click on my name. You should be able to go to my profile. From my profile, you should be able to find where it says to read OdeToJoy's blog.
post #11 of 11
Ok, it does now. Don't know what happened before.
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