8
Quick &
Easy
Dinners
delicious recipes that take
less than 30 minutes
2
Dinners
Quick
Easy&
At Vegetarian Times,
we love to cook—but
that doesn’t mean we
want to spend every
minute of our free time
in the kitchen. So we’re
always on the lookout for
quick recipes that taste
time-consuming but really
(secretly…when it comes
to having guests over)
take less than half
an hour.
The following eight recipes
are some of our all-time
favorites. They’re easy,
innovative (making cheese
fondue in a microwave!
Using Mexican flavors for
pasta!), and so good you’ll
want to make them again
and again.
Enjoy!
3
8 of our all-time favorite recipes
Super-Fast Fondue with
Steamed Veggies Page 5
Fettuccine with
Basil-Tomato Sauce Page 7
Jamaican Vegetable Patties Page 9
Tortellini with Watercress, White
Beans, and Pine Nuts
Page 11
Matter Paneer Made Simple Page 15
Mexican Pasta Page 19
Udon Noodles with Walnuts and
Pomegranates Page 13
Tempeh Triangles with
Piccata Sauce Page 17
4
Dinners
Quick
Easy&
Easy to double, this recipe makes a quick, fun meal for the whole family.
Dipping in veggies as well as bread cubes makes fondue a healthier treat.
Can’t find Gruyère or Emmenthaler cheeses? Just substitute a high-
quality Swiss or Jarlsberg. The flavor will be milder, but just as tasty.
5
Super-Fast Fondue with Steamed Veggies
Serves 4
30 minutes or less
SHOPPING
LIST
oAll-purpose flour
oLow-sodium vegetable broth
o1/2 lb. Gruyère or Emmenthaler cheese
oGarlic
oNutmeg
o1 loaf crusty bread
o8 baby potatoes
o8 baby carrots
o8 asparagus spears
o1 head cauliflower
INGREDIENTS
Steamed Vegetables
8 baby potatoes
8 baby carrots
8 medium asparagus spears, tough ends trimmed, remainder cut in half
8 cauliflower florets
Fondue
2 Tbs. all-purpose flour
1/2 cup low-sodium vegetable broth
1/2 lb. Gruyère or Emmenthaler cheese, grated or cubed (3 cups)
1 clove garlic, cut in half
Pinch nutmeg
8 2-inch chunks crusty bread
DIRECTIONS
1. To prepare Steamed Vegetables: Place potatoes on microwave-safe plate,
cover with plastic wrap and microwave on high 1 minute. Arrange other veggies
on plate. Cover veggies with plastic wrap and heat on high 4 minutes, or until
tender.
2. To make Fondue: Measure flour into microwave-safe bowl. Stir in broth gradu-
ally to prevent lumps. Add cheese and garlic. Cover, and microwave on high 2
minutes. Stir, then cook 2 to 3 minutes more, or until smooth and no cheese
lumps remain. Remove garlic pieces, and stir in nutmeg. Serve immediately with
bread chunks and steamed vegetables.
PER SERVING: 391 CAL, 22G PROT, 19G TOTAL FAT (11 SAT. FAT), 31G CARB,
61MG CHOL, 350MG SOD, 3G FIBER, 5G SUGARS
6
Dinners
Quick
Easy&
There’s no better way to
showcase ripe, juicy tomatoes
than with this sauce. Seeding the
tomatoes takes only a minute or two
and makes all the difference. It keeps
the sauce sweet—the seeds can be
slightly acidic—and prevents it from
becoming watery.
7
Fettuccine with Basil-Tomato Sauce
Serves 6
30 minutes or less
SHOPPING
LIST
oFresh chives
o Italian parsley
oGarlic
o1 lb. fettuccine
oFresh basil for garnish
o2 1/2 lbs. ripe tomatoes
oBrown rice syrup
oBalsamic vinegar
INGREDIENTS
2 1/2 lbs. ripe tomatoes, seeded and diced
2 Tbs. brown rice syrup
2 Tbs. balsamic vinegar
2 Tbs. thinly sliced basil
1 Tbs. chopped chives
1 Tbs. minced Italian parsley
2 cloves garlic, minced (about 2 tsp.)
1 lb. fettuccine
Basil sprigs, for garnish
DIRECTIONS
1. Combine tomatoes, rice syrup, vinegar, basil, chives, parsley, and garlic in large
serving bowl. Season to taste with salt and pepper.
2. Cook pasta according to package directions; drain.
3. Toss pasta with sauce. Season to taste with salt and lots of freshly ground
black pepper. Garnish with basil sprigs, and serve.
PER SERVING: 343 CAL, 11G PROT, 1G TOTAL FAT, 69G CARB, 215MG SOD,
4G FIBER, 12G SUGARS
8
Dinners
Quick
Easy&
This Caribbean-style entrée is easy enough for weeknights,
elegant enough for company. Jerk seasoning is a Jamaican spice mix
that can add spicy flavor to roasted vegetables and baked tofu as well.
Jamaican Vegetable Patties
2 to 3 Tbs. vegetable oil
1 1/2 cups chopped onion
3 cloves garlic, minced
3 Tbs. jerk seasoning
1/2 tsp. salt
4 cups grated carrots
2 cups frozen peas, thawed
1 1/2 cups breadcrumbs
3 large eggs
1/2 cup nonfat milk
INGREDIENTS
Pineapple Salsa
2 cups diced fresh pineapple
(about 1/2 pineapple)
1/2 cup diced red bell pepper
1/3 cup chopped cilantro or mint
1/4 cup chopped green onions (about 4)
1/4 cup minced jalapeño chiles
1/4 cup fresh lime juice
1 tsp. brown sugar
Pinch of salt
9
Jamaican Vegetable Patties
Serves 6
30 minutes or less
SHOPPING
LIST
o1 lime, for juice
oBrown sugar
oVegetable oil
o2 onions
oGarlic
oJerk seasoning
o1 pkg. breadcrumbs
o3 large eggs
oNonfat milk
oFresh pineapple (about 1/2 pineapple)
o1 red bell pepper
oFresh cilantro or mint
oGreen onions
o4 cups carrots
o2 cups frozen peas
o1-2 jalapeño chiles
DIRECTIONS
1. To make Pineapple Salsa: Combine all ingredients; mix well. If making ahead,
cover, and refrigerate. Serve at room temperature.
2. To make Jamaican Vegetable Patties: Heat 1 Tbs. oil over medium-high heat in
large nonstick skillet. Add onion and cook, stirring often, 2 to 3 minutes, until soft-
ened. Add garlic, jerk seasoning, and salt; cook, stirring often, 30 to 60 seconds,
until fragrant. Stir in carrots. Cover, reduce heat to medium, and cook 5 minutes,
or until carrots are tender. Stir in peas, and cook 1 minute more. Transfer mixture
to large bowl, and fold in breadcrumbs.
3. Put eggs and milk in bowl, and whisk together. Stir into carrot mixture. Form
into 12 3/4-inch-thick patties, using generous 1/3 cup mixture for each.
4. Heat 1 Tbs. oil over medium heat in large nonstick skillet. Add half the patties,
and cook about 5 minutes on each side until golden. Transfer patties to plate;
keep warm. Repeat, adding more oil to pan if necessary. Serve with salsa.
PER SERVING: 230 CAL, 9G PROT, 8G TOTAL FAT (1 SAT. FAT), 33G CARB,
105MG CHOL, 840MG SOD, 7G FIBER. 16G SUGARS
10
Dinners
Quick
Easy&
SHOPPING
LIST
oCrushed red pepper
o4 bunches watercress
oVegetable broth (or use pasta water)
o2 15.5-oz. cans cannellini beans
oPine nuts
oGrated regular or soy Parmesan
cheese
o2 9-oz. pkgs. fresh cheese tortellini
oOil-packed sun-dried tomatoes
o4 shallots
oGarlic
Peppery watercress and creamy cannellini beans team up for a light
and luscious one-dish meal. If watercress is unavailable, 8 cups of
fresh arugula or spinach may be substituted.
11
Tortellini with Watercress, White Beans,
and Pine Nuts
Serves 6
30 minutes or less
INGREDIENTS
2 9-oz. pkgs. fresh cheese tortellini
2 Tbs. oil-packed sun-dried tomatoes, finely chopped, plus 3 Tbs. of the oil
4 shallots, minced
4 cloves garlic, minced
1/2 tsp. crushed red pepper, or more to taste
4 bunches watercress, well rinsed and tough stems removed
1 cup vegetable broth or pasta water, or more as needed
Salt and freshly ground black pepper to taste
2 15.5-oz. cans cannellini beans, drained and rinsed
1/4 cup toasted pine nuts
Grated regular or soy Parmesan cheese, as desired
DIRECTIONS
1. Cook tortellini in large pot lightly salted boiling water, stirring occasionally,
according to package directions. Drain, reserving 1 cup pasta water, if using
instead of broth. Toss pasta with 1 Tbs. sun-dried tomato oil, and set aside.
2. Heat remaining oil in same pot over medium heat. Add shallots and garlic, and
cook until softened, about 2 minutes. Stir in crushed red pepper.
3. Add watercress to pot with broth, sun-dried tomatoes, salt, and pepper. Cook
until watercress is limp but still bright green, about 2 minutes. Stir in beans, and
heat through for 1 minute. Add reserved pasta, and toss gently to combine.
Sprinkle with toasted pine nuts and cheese, and serve. Pass additional Parmesan
at the table.
PER SERVING: 430 CAL, 19G PROT, 16G TOTAL FAT (3 SAT. FAT), 57G CARB,
15MG CHOL, 520MG SOD, 12G FIBER, 2G SUGARS
12
Dinners
Quick
Easy&
Right now, pomegranates are all the rage in culinary circles.
This pasta is the perfect example of how a few pomegranate
seeds can make a simple dish spectacular.
13
Udon Noodles with Walnuts and Pomegranates
Serves 4
30 minutes or less
SHOPPING
LIST
o1 12-oz. pkg. extra-firm tofu
oGarlic
oChopped walnuts
o1 Pomegranate
o1 bunch green onions
o1 10.25-oz. pkg. dried udon noodles
o1 lb. broccoli
o1 small red bell pepper
oToasted walnut oil
INGREDIENTS
1 10.25-oz. pkg. dried udon noodles
1 lb. broccoli, cut into small florets (about 3 cups)
1 small red bell pepper, diced (about 1 cup)
2 Tbs. toasted walnut oil, divided
1 12-oz. pkg. extra-firm tofu, drained and cubed
2 cloves garlic, minced (about 2 tsp.)
1/4 cup chopped walnuts
1 Tbs. maple syrup
1 cup fresh pomegranate seeds
5 green onions, white and green parts chopped (about 1/3 cup)
DIRECTIONS
1. Cook noodles in boiling salted water 3 minutes. Add broccoli and bell pepper,
and simmer 2 minutes more. Drain.
2. Heat 1 Tbs. oil in skillet over medium heat. Add tofu cubes, and cook
10 minutes, or until browned, turning occasionally. Remove from heat, add
garlic, and stir 30 seconds, or until garlic is fragrant. Stir in walnuts, maple syrup,
and remaining walnut oil.
3. Toss pasta mixture with tofu mixture, pomegranate seeds, and green onions.
PER SERVING: 337 CAL, 16G PROT, 12G TOTAL FAT (1 SAT. FAT), 44G CARB,
185MG SOD, 5G FIBER, 7G SUGARS
14
Dinners
Quick
Easy&
Paneer is a mild, fresh cheese used in Indian stews. To make this recipe
vegan, omit the sour cream, use cubed tofu instead of paneer, and
cook the stew 10 to 15 minutes more.
15
Matter Paneer Made Simple
Serves 4
30 minutes or less
SHOPPING
LIST
o1 15-oz. can tomato sauce
oGround coriander
oGaram masala
oGround turmeric
oPaprika
o1 10-oz. pkg. frozen peas
oReduced-fat sour cream
o1 8-oz. pkg. paneer
o1 large onion
oVegetable oil
oWhole brown mustard seeds
oGround cumin
oBay leaf
oGarlic
INGREDIENTS
1 large onion, quartered
1 1/2 Tbs. vegetable oil
1/2 tsp. whole brown mustard seeds
1/2 tsp. ground cumin
1 bay leaf
1 clove garlic, minced (about 1 tsp.)
1 15-oz. can tomato sauce
2 tsp. ground coriander
DIRECTIONS
1. Purée onion in food processor.
2. Heat oil in pot over medium heat. Add mustard seeds, cumin, and bay leaf.
Cook 1 minute, or until fragrant.
3. Add onion and garlic, and sauté 5 to 7 minutes, or until browned. Stir in tomato
sauce, coriander, garam masala, turmeric, salt, and paprika. Simmer 10 minutes,
or until sauce thickens, stirring occasionally. Add up to 1/2 cup water if sauce is
too thick.
4. Stir in peas, sour cream, and sugar. Simmer 5 minutes, or until peas are heated
through.
5. Fold in paneer, and cook 3 minutes more. Remove bay leaf, and serve hot with
basmati rice or naan bread.
PER SERVING: 244 CAL, 13G PROT, 14G TOTAL FAT (7G SAT. FAT), 17G CARB,
43MG CHOL, 754MG SOD, 4G FIBER, 8G SUGARS
1 tsp. garam masala
1/2 tsp. ground turmeric
1/2 tsp. salt
1/2 tsp. paprika
1 10-oz. pkg. frozen peas, thawed
3 Tbs. reduced-fat sour cream
1/4 tsp. sugar
1 8-oz. pkg. paneer, cut into 1-inch cubes
16
Dinners
Quick
Easy&
These make a great presentation!
Even kids will love the breaded
and sautéed tempeh.
17
Tempeh Triangles with Piccata Sauce
Serves 4
30 minutes or less
SHOPPING
LIST
oSoymilk
oDijon mustard
oCornmeal
oAll-purpose flour
oFresh sage
o2 8-oz. pkgs. tempeh
oOlive oil
o1 lemon for garnish
oCornstarch
oGarlic
oFresh lemon juice
oDry white wine
oCapers
Piccata Sauce
1 1/2 tsp. minced garlic
1/2 cup fresh lemon juice
2 cups dry white wine
1 Tbs. capers, drained
1/2 tsp. salt
1/2 tsp. black pepper
1 Tbs. cornstarch dissolved
in 3 Tbs. water
DIRECTIONS
1. To make Piccata Sauce: Roast garlic in skillet, 20 seconds over medium heat.
Add lemon juice, wine, capers, salt, and pepper; cook about 10 minutes. Stir in
cornstarch; cook 3 to 5 minutes. Remove from heat, and set aside.
2. To make Tempeh Triangles: Whisk together soymilk and mustard in bowl.
Combine cornmeal, flour, sage, salt, and pepper on wax paper.
3. Cut each tempeh piece into 3 squares. Cut each square into 2 triangles.
Dip triangles in soymilk mixture, dredge in cornmeal mixture, and set aside.
4. Heat 1 Tbs. oil in large skillet over medium-high heat. Cook half tempeh
triangles about 3 minutes per side. Add remaining oil, and repeat.
5. Arrange tempeh triangles on serving plates, and top with sauce. Garnish with
lemon slices.
PER SERVING: 320 CAL, 16G PROT, 10G TOTAL FAT (1 SAT. FAT), 28G CARB,
510 MG SOD, 5G FIBER, 3G SUGARS
Tempeh Triangles
1/2 cup soymilk
1 Tbs. Dijon mustard
1/2 cup cornmeal
1/4 cup all-purpose flour
2 Tbs. chopped fresh sage
1/2 tsp. salt
1/4 tsp. black pepper
2 8-oz. pkgs. tempeh
2 Tbs. olive oil
Lemon slices for garnish
18
Dinners
Quick
Easy&
Tired of the same old pasta dish
you turn to when you’re in a hurry?
Give this one a try.
19
Mexican Pasta
Serves 4
30 minutes or less
SHOPPING
LIST
oChili powder
o8 oz. sliced mushrooms
o6 oz. taco-seasoned soy crumbles
o4 oz. shredded low-fat cheddar or
mozzarella cheese
o1 large avocado
o1 20-oz. pkg. fresh 3-cheese tortellini
oVegetable oil
oGarlic
o6 plum tomatoes
INGREDIENTS
1 20-oz. pkg. fresh 3-cheese tortellini
2 Tbs. vegetable oil
2 tsp. minced garlic
6 plum tomatoes, coarsely chopped
1 tsp. chili powder, or to taste
8 oz. sliced mushrooms
6 oz. taco-seasoned ground soy crumbles
4 oz. shredded low-fat cheddar or mozzarella cheese
1 large avocado, peeled and sliced, for garnish
DIRECTIONS
1. Bring large pot lightly salted water to a boil, and cook tortellini according to
package directions. Drain and rinse.
2. Meanwhile, heat 1 Tbs. oil in large skillet over medium heat. Sauté garlic 30
seconds, and add tomatoes and chili powder. Cook 5 to 8 minutes; remove from
skillet.
3. Reheat skillet with remaining 1 Tbs. oil, and add mushrooms and soy crumbles.
Sauté 2 to 3 minutes, or until mushrooms begin to soften. Stir in tomatoes and
cheese; cook, stirring often, 5 minutes more.
4. Spoon equal portions of pasta onto plates; top with soy crumble sauce, and
garnish with avocado slices.
PER SERVING: 400 CAL, 25G PROT, 14G TOTAL FAT (5 SAT. FAT), 48G CARB,
165MG CHOL, 380MG SOD, 7G FIBER, 2G SUGARS