5 delicious vegetarian meals for each day of the week

By / Food / September 19th, 2018 / 12
vegetarian meals

I enjoy several vegetarian meals per week and love discovering new and innovative ways to dish up the tastiest of vegetable dishes. From grain-filled bowls to pasta to stir-fries to stews, vegetarian fare is healthful and soul satisfying. Take advantage of September’s crops to create your own nutrient-dense dishes using potatoes, peppers, squash, beets, tomatoes, cabbage, artichokes, broccoli, beans, mushrooms, carrots, cauliflower, corn, garlic, onions, leeks, spinach, turnips, eggplant, Brussels sprouts, grapes, figs, apples, cranberries and more. If it’s veggie-based, you really can’t go wrong.

Thai Yellow Curry Tofu with Mushrooms and Peppers

Serves 4

Thai yellow curry paste is less spicy than Thai red or green curry and for that reason, it’s my favourite. Because extra firm tofu is packed in water, it absorbs a great deal of liquid. After draining, thickly slice tofu and set the slices in a colander to extract any additional water. This will allow the tofu to nicely brown in the hot oil. Change the recipe by adding different vegetables and substituting the yellow curry for Thai panang, red or green curry. Serrano peppers are decidedly Mexican but readily available. If you prefer, use a Thai or bird’s eye chili pepper, which is quite a bit hotter. In any case, add more or less hot peppers to the mix, depending on your preference.

2 packages extra-firm tofu, drained and thickly sliced
1 tbsp coconut oil, or more if needed
2 cups sliced mushrooms
1 onion, chopped
1 red bell pepper, chopped
2 tsp minced serrano pepper
1 tsp Thai yellow curry paste
2 garlic cloves, pressed
1/2 tsp grated fresh ginger
1 can unsweetened coconut milk
Fresh juice from 2 limes
1 tbsp tomato paste
1 tbsp sugar
1 tbsp fish sauce
2 tbsp fresh cilantro, minced

Place tofu slices in paper towel-lined colander. Cover with additional paper towels, pressing down on tofu. Set a couple heavy cans or a small heavy skillet on top. Let sit 20 minutes. Pat tofu dry.

In a large skillet, heat coconut oil over medium high heat. Add tofu and cook until browned on both sides. Remove from skillet and keep warm in low oven. If needed, add more coconut oil. Add mushrooms, onion, bell and serrano peppers.

Sauté until softened. Add curry paste, garlic and ginger. Cook 1 minute longer.

In a large bowl, whisk together coconut milk, lime juice, tomato paste, sugar and fish sauce. Add to skillet.  Return tofu to skillet. Bring to a boil and cook 5 minutes, uncovered, until slightly thickened. Garnish with cilantro. Serve with jasmine rice.

Match: Curry pairs well with floral and fragrant Gewürztraminer.

Quinoa Bowl with Avocado, Red Cabbage and Sesame Seeds

Serves 4

A bowlful of grains is the starting point for many surprising combinations of food and flavour. Change this recipe by adding thinly sliced radishes, red onions or golden beets, spiralized carrots or zucchini, spinach or kale, black beans or chickpeas, chopped dates, walnuts or pecans. Be sure to use toasted sesame oil; it has a richer flavour than regular sesame oil.

1 can unsweetened coconut milk
1 1/2 cup quinoa
1/2 tsp salt
2 tbsp toasted sesame oil
2 tbsp soy sauce
1 tbsp rice vinegar
2 tsp grated fresh ginger
1 tsp honey
2 avocados, peeled and sliced
1 cup shredded red cabbage
1 tbsp sesame seeds

In a large saucepan over medium high heat, combine 2 ½ cups water, coconut milk, quinoa and salt. Bring to a boil, reduce heat and cook, covered, 15 minutes or until liquid is absorbed.

In a small bowl, whisk sesame oil, soy sauce, vinegar, ginger, honey and 1 tbsp water.

Divide quinoa among 4 bowls. Top with avocado, shredded cabbage and sesame seeds. Drizzle dressing over each serving.

Match: Excellent with a sparkling wine or Pinot Grigio.

Spiced Moroccan Stew

Serves 4

A blend of Arabic, Andalusian, Berber and Mediterranean cuisines, the foods of Morocco are often seasoned with cinnamon, turmeric, ginger and more. This spicy vegetable stew is served over Morocco’s popular couscous and garnished with mint.

1 tbsp extra virgin olive oil
1 onion, chopped
3 cloves garlic, minced
1 tsp ground ginger
1 tsp ground turmeric
1 tsp ground cumin
1 tsp ground cinnamon
1/2 tsp red pepper chili flakes
1 can diced tomatoes
1 butternut squash, peeled and cut into 1-inch cubes
2 carrots, peeled and chopped
2 potatoes, peeled and chopped
2 cups vegetable broth
1 can chickpeas, drained and rinsed
1/4 cup golden raisins
4 cups cooked couscous 
1 tbsp butter
2 tbsp minced mint

In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic, ginger, turmeric, cumin, cinnamon and chili flakes. Cook 1 minute.

Add tomatoes, squash, carrots, potatoes and vegetable broth. Bring to a boil, reduce heat and simmer, covered, 20 minutes or until vegetables are tender. Add chickpeas and raisins. Heat through.

Stir butter into hot cooked couscous. Serve stew over couscous, garnished with mint.

Match: The complex spices of this dish require a fruity Syrah or Zinfandel.

Fresh Fig Salad with Goat Cheese and Pistachios

Serves 4

My dad used to say his idea of heaven was to be able to reach out his kitchen window to pick fresh figs from a tree. And indeed, he grew fig trees all of his life in the rugged northeast, a singular accomplishment and one that makes me so proud of him. Figs are in season from August through October, so this is the time to buy a few and make this simple salad for dinner. Rich in fibre, potassium and manganese, figs are also a good source of calcium. If you need extra protein and don’t mind a bit of meat, add grilled, sliced chicken.

8 fresh figs, cut in half
1/4 cup + 1 tbsp extra virgin olive oil, divided
2 tbsp Champagne vinegar
1 tsp honey
1 minced shallot
Salt and freshly ground pepper, to taste
8 cups mixed salad greens
1/2 cup shelled pistachios
1 cup crumbled goat cheese

Preheat oven to 350˚F.

Toss figs with 1 tbsp olive oil and place on parchment-lined baking sheet. Roast in 350˚F oven 10 minutes or until lightly browned. Cool.

In a small bowl, whisk vinegar, honey, shallot, salt and pepper. Whisk in 1/4 cup olive oil.

Divide greens among 4 plates. Arrange figs, pistachios and feta cheese over each. Drizzle with dressing.

Match: Uncork a Pinot Noir.

Fettuccine with Artichokes and Sun-dried Tomatoes

Serves 4

Sometimes getting to the market for fresh vegetables can be a challenge. That’s why canned artichokes are a great pantry staple, although you could use the hearts of cooked fresh artichokes in this recipe. I usually have a jar of marinated sun-dried tomatoes on hand as well. When paired with thick fettuccine, it’s a surprisingly delicious dish. For a creamier version of the sauce, add about 1 cup heavy cream along with — or without — the pasta water.

2 tbsp extra virgin olive oil
1 onion, thinly sliced
1 can artichoke hearts, drained and chopped
3 cloves garlic, minced
1 tsp lemon juice
1/4 cup dry white wine
Salt and pepper, to taste
1 package fettuccine
6 oil-packed sundried tomatoes, chopped
2 tsp chopped Italian parsley leaves
Freshly grated Parmigiana-Reggiano cheese

Cook fettuccine according to package directions. Drain, reserving ¼ cup pasta water.

In a large skillet, heat oil over medium heat. Add onion and cook until softened and golden, about 8 to 10 minutes. Add garlic and cook 1 minute longer.

Add artichoke hearts, lemon juice, wine, salt and pepper. Simmer until slightly reduced, about 3 minutes. Add reserved pasta water, tomatoes and parsley. Heat through. Garnish with cheese.

Match: Enjoy with a rich, full-bodied Chardonnay.

ABOUT THE AUTHOR

Quench Food Editor, Nancy Johnson, minced, sliced, chopped, sautéed and sipped her way through George Brown College’s culinary program with a focus on food writing and wine. Nancy cooks by the code her Italian grandmother taught her: For the best results, always use the freshest, best ingredients. She writes for Ohio-based Wine Buzz Magazine and recently published a short story in Woman’s World Magazine. She is always on a diet.

Comments are closed.

North America’s Longest Running Food & Wine Magazine

Get Quench-ed!!!

Champion storytellers & proudly independent for over 50 years. Free Weekly newsletter & full digital access