This recipe is a great meal to cook if you’re a vegetarian beginner and your dinner-mates will think you’re a well-seasoned chef.

The other bonus is that it doesn’t take too long to make and there usually aren’t any leftovers.

Serves 4

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Ingredients

Balsamic Marinade
1 tablespoon balsamic vinegar
1 tablespoon tamari or low-sodium soy sauce
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil

Eggplant Steaks
1 large eggplant (about one pound)
1.5 cups cooked or canned chickpeas, drained
2 medium-sized red bell peppers, roasted*, peeled, seeded, and cubed
4 ounces feta cheese, cubed or crumbled
1/2 cup pitted black olives, preferably Greek or Moroccan
2 tablespoons chopped fresh oregano or Italian parsley
Sea salt and freshly ground black pepper to taste
4 6.5-inch pita bread
4 teaspoons balsamic vinegar
1 bunch fresh oregano, for garnish

Directions

1. To make the Balsamic Marinade: Combine all ingredients, slowly adding the oil and stirring to combine well. Set aside.

2. Prepare a hot charcoal fire or preheat a gas grill to medium-high. Place a vegetable grilling rack on the grill. Or preheat the broiler.

3. To make the Eggplant Steaks: Cut the eggplant lengthwise into four 1/2-inch-thick slices to resemble steaks. Brush the “steaks” with the marinade.

4. Grill or broil the eggplant for 2 minutes on each side, or until tender but not soft. Remove from the heat, and place 1 steak on each serving plate.

5. Put the chickpeas, bell peppers, feta, olives, and oregano in a bowl. Season to taste with salt and pepper, and stir to combine well. Add some marinade, and stir again. Toast or grill the pita bread, cut into pie-shaped wedges, and set aside.

6. Spoon 1 to 2 scoops of the pepper-olive mixture onto each eggplant steak with some mixture pooling onto the plate. Sprinkle with vinegar, place several pita wedges on the plate, and garnish the eggplant with several sprigs of fresh oregano. Serve immediately.

* Roasting Bell Peppers: Place peppers under your broiler until the skin is charred, turning frequently, 8 to 12 minutes. Remove the peppers from the broiler, place them in a paper back and close the top. Let stand for about 10 minutes. Remove the peppers from the bag and peel off the charred skin. Slice the peppers into strip sand remove the seeds.

Per Serving: 460 calories, 18 gram protein, 16 gram fat, 65 grams carbs, 10 mg cholesterol, 1,060 mg sodium, 10 g fiber

Ingredients

2 teaspoons olive oil
1/2 cup chopped onion
1 eggplant, cut into 1/2″ cubes
2 cloves garlic, chopped
1 jalapeno chile pepper, seeded and finely chopped (optional)
1.5 tablespoons curry powder, or to taste
1 small head cauliflower, cut into small florets
8 ounces green beans, cut into 1″ pieces
1 can (14.5 ounces) diced tomatoes, drained
2 cups vegetable stock
salt and freshly ground black pepper

Directions

Heat the oil in a large pot over medium heat. Add the onion, cover, and cook until tender, about 3 minutes. Add the eggplant and garlic and cook, stirring, for 2 minutes. Cover and cook until softened, about 5 minutes. Stir in the jalapeno pepper and curry powder, then add the cauliflower, green beans, tomatoes, stock, and salt and pepper to taste. Cover and bring to a boil.

Reduce the heat to low and simmer until the vegetables are tender, about 25 minutes. If a thicker sauce is desired when the vegetables are tender, use an immersion blender to break up some of the vegetables (or remove up to 2 cups of the solids and liquid from the pot, puree them in a blender or food processor, and return them to the pot.)

Per serving: 141 calories; 3 g fat; 5 g protein; 26 g carbs; 10 g fiber; 0 mg chol; 364 mg sodium

Similar to Shepherd’s Pie, this dish contains “veggie crumbles” as a meat substitute. If it’s your first time using the fake meat crumbles, don’t stress – they are easy to work with and mix with the rest of the flavors well. And on the other end of the spectrum this recipe uses mashed potatoes so our meat-and-potatoes carnivore can convert to vegetarianism without too much struggle.

This dish isn’t the most healthy of meals, but it is something good for veg beginners. I like to make this meal when I’m in a pinch for time and have most of the ingredients left-over or on-hand. I feel like making this meal is healthier than microwaving a frozen veggie lasagna or toasting up a pizza – which is what I hate to default to when I’m in a time crunch or am just feeling lazy. And as you know how much I love leftovers, this dish is easily reheated for your next day’s lunch at work or home.

Serves 6

Ingredients

2 tablespoons vegetable oil
1.5 cups mashed potatoes
1.5 cup fresh or frozen peas
(I use frozen so that they don’t lose their shape when mixing)
6 ounces soy “ground meat”
4 ounces grated low-fat Swiss cheese
2 large eggs, beaten
1/4 cup minced fresh parsley, for garnish
1.5 cups (3.5 ounces) french-fried onions

Directions

1. Preheat the oven to 375F. Spray a 10-inch pie pan or cake pan with nonstick cooking spray and set aside
Note: I used a pre-made pie crust in this video which may make the pie take longer to bake (see number 4).

2. Heat the oil in a large skillet over medium heat, and stir in the potatoes, peas, and “ground meat.” Cook, stirring often, for about 5 minutes.

3. Meanwhile, combine the cheese and eggs. Stir in the “meat” mixture, and mix well. Spoon into the pie pan.

4. Bake for 20 to 25 minutes, or until the top turns slightly golden and center is firm. Remove from the oven, and garnish with the parsley and onion rings.
Note: If using the pie crust, you may need to bake for at least 45 minutes.

Per serving: 280 Cal; 18 g protein, 13 g fat; 23 g carb; 80 mg chol; 460 mg sodium; 3 g fiber

Leave your comments below if you’ve tried this recipe.

The recipe comes from The Vegetarian Times Complete Cookbook which states “An inexpensive way to fuel up on zesty beans with Southwestern flavors, this dish works equally well heated on the stove, with the cheese swirled throughout as it melts.” When I purchased the VT Cookbook I was sad that there weren’t pictures with each recipe but the description of this meal lured me in as one of the first recipes that I tried – which became an instant favorite!

Take advantage of the photo that I provided as well as the complete video to walk you through the directions. Once you’ve tried it, be sure to share your comments below!

Serves 6

Ingredients -

2 tablespoons vegetable oil
1 large onion, diced
1 9-ounce package soy “meatballs”
1 cup kidney beans, drained and rinsed
1 cup navy beans, drained and rinsed
1 cup garbanzo beans, drained and rinsed
1 cup black beans, drained and rinsed
2 cups chunky salsa
1 teaspoon chili powder, or to taste
Salt and freshly ground black pepper to taste
1 8.5-ounce package shredded soy cheese
(I used regular cheddar cheese)
1 cup (about 4 ounces) crushed taco chips
1 large avocado, diced, for garnish

Directions -

1. Preheat oven to 425F.

2. Heat the oil in a large skillet over medium heat. Saute the onion until translucent, for about 5 minutes. Add the “meatballs,” and saute for 2 to 3 minutes more. Remove from the heat and set aside.

3. Combine the beans in a 2-quart baking dish. Stir in 1 cup salsa, chili powder, salt and pepper. Stir in the onion and “meatballs,” and top with the shredded cheese.

4. Bake for 10 to 12 minutes, or until the mixture is heated through. Remove from the oven, spoon the remaining 1 cup salsa over the cheese, sprinkle the crushed taco chips on the salsa and garnish with the diced avacado.

Per serving: 520 Cal; 26 G Prot; 19 G Fat; 62 G Carb; 0 MG Chol; 1,160 MG Sodium; 15 G Fiber.

This recipe comes from The Vegetarian Times Complete Cookbook