Effortless Vegetarian Dinner Recipes

A good vegetarian dinner should feel like a full meal, not a side dish with the main part missing. The secret is to build around a satisfying protein source such as beans, lentils, eggs, tofu, or cheese, then add plenty of flavor with spices, acid, and browning.

These five recipes serve about four. They use inexpensive ingredients, and each can be on the table in 45 minutes or less. If you are changing your diet significantly, check with a doctor or dietitian, especially about vitamin B12, iron, and protein needs.

Crispy chickpea tacos

Drain and dry two 15-ounce cans of chickpeas, toss with 2 tablespoons oil, 2 teaspoons chili powder, 1 teaspoon cumin, and half a teaspoon of salt. Roast at 425F for 20 to 25 minutes until crisp. Serve in snug tortillas with shredded cabbage, avocado, and a yogurt-lime sauce made from half a cup of yogurt and 1 tablespoon lime juice.

Creamy coconut lentil curry

Cook 1 chopped onion, 3 garlic cloves, and 1 tablespoon grated ginger in oil until soft. Stir in 2 tablespoons curry powder, then add 1 cup of rinsed brown or green lentils, one 14-ounce can of coconut milk, and 2 cups of water. Simmer 25 to 30 minutes until the lentils are tender, then stir in 2 cups of spinach. Serve over rice. A squeeze of lime at the end brightens the whole pot.

Tip: Toast spices in the oil for 30 seconds before adding liquid to deepen their flavor.

Spinach and mushroom frittata

Whisk 8 eggs with half a cup of milk, salt, and pepper. Sauté 8 ounces sliced mushrooms in an oven-safe skillet for 6 minutes, add 3 cups of spinach until wilted, and pour in the eggs with half a cup of cheese. Cook on the stove for 3 minutes, then bake at 375F for 12 to 15 minutes until the center is set. Serve with a green salad and toast.

Black bean and sweet potato skillet

Dice 2 medium sweet potatoes into half-inch cubes and cook in 2 tablespoons oil, covered, for 10 minutes. Add 1 diced onion, 1 can drained black beans, 1 teaspoon of smoked paprika, and 1 teaspoon cumin, and cook 5 more minutes. Top with cheese and a fried egg if you like. Cutting the sweet potatoes little ensures they cook quickly.

Crispy tofu stir-fry

Press a 14-ounce block of extra-firm tofu for 15 minutes, cut into cubes, and toss with 1 tablespoon cornstarch and a little salt. Pan-fry in 2 tablespoons oil until golden on all sides, about 8 minutes. Remove, stir-fry 4 cups of mixed vegetables for 5 minutes, and add the tofu back with a sauce of 3 tablespoons soy sauce, 1 tablespoon rice vinegar, and 1 teaspoon sesame oil. Serve over rice.

Flavor and protein tricks

• Add acid, such as lemon, lime, or vinegar, at the end to wake up flavors.
• Brown vegetables well, because browning creates savory depth.
• Combine grains and legumes through the week to get a range of amino acids.
• Use miso, soy sauce, or nutritional yeast for umami.

Creamy tomato and white bean pasta

Cook 12 ounces of pasta. In a skillet, saute 3 minced garlic cloves in 2 tablespoons oil, add a 14-ounce can of crushed tomatoes and a can of drained cannellini beans, and simmer 10 minutes. Stir in 2 tablespoons of cream cheese or a splash of cream, toss with the pasta and basil, and serve with Parmesan. The beans add a practical amount of protein and fiber.

Stocking a vegetarian pantry

A few staples make these meals effortless: canned beans and chickpeas, dried lentils, tofu, eggs, rice, tortillas, canned tomatoes, coconut milk, and a good spice shelf. Add frozen spinach and peas for emergencies. With these on hand, you can pull together dinner without a special shopping trip.

Common pitfalls to avoid

• Under-seasoning beans and lentils, which taste flat without enough salt and spice.
• Steaming vegetables in a crowded pan instead of browning them.
• Skipping protein, which leaves the meal less filling.
• Skipping the tofu press, which leads to soggy results.

Once you master a couple of these dishes, you can swap vegetables and spices to create countless variations. Start with the one that sounds most familiar and build from there.