Embracing vegetarian meals as a family can introduce a variety of nutritious and delicious options to your dining table while promoting health and sustainability. Here are three vegetarian meals that the whole family can enjoy.
Vegetable Stir-Fry With Tofu
Heat oil in a skillet or wok and add diced tofu, stirring until lightly browned. Add a colorful array of vegetables such as bell peppers, broccoli, carrots, snap peas, and mushrooms. Season with soy sauce, garlic, ginger, and a pinch of red pepper flakes for added flavor. Cook until the vegetables are tender-crisp and the flavors are well combined. Serve over steamed rice or noodles for a satisfying and nutritious meal that’s packed with protein and vitamins.
Vegetarian Chili
In a large pot, sauté onions, garlic, and bell peppers until softened. Add canned diced tomatoes, kidney beans, black beans, corn, and vegetable broth. Season with chili powder, cumin, paprika, and a pinch of cinnamon for depth of flavor. Simmer for 20-30 minutes, allowing the flavors to meld together. Serve topped with shredded cheese, diced avocado, sour cream, and chopped cilantro, accompanied by cornbread or crusty bread for a hearty and satisfying meal.
Spinach and Ricotta Stuffed Shells
Cook jumbo pasta shells according to package instructions until al dente. In a mixing bowl, combine ricotta cheese, cooked spinach (thawed and squeezed dry), grated Parmesan cheese, minced garlic, and a dash of nutmeg. Stuff the cooked shells with the ricotta-spinach mixture and place them in a baking dish. Top with marinara sauce and shredded mozzarella cheese. Bake in the oven at 375°F (190°C) for 20-25 minutes, until the cheese is melted and bubbly. Serve with a side salad and garlic bread for a comforting and satisfying vegetarian meal that’s sure to please everyone at the table.