30-Minute Vegetarian Meals for Busy Weeknights

Prep Time: 5 minutes

Cook Time: 10 minutes

This vibrant stir-fry is filled with your favorite vegetables and delivers nutrients in a flash.

Ingredients:

• • 2 cups mixed frozen vegetables

• • 1 cup cooked rice or quinoa

• • 2 tablespoons soy sauce

• • 1 tablespoon olive oil

• • 1 teaspoon ginger (fresh or ground)

• • 1 clove garlic, minced

Instructions:

1. 1. Heat olive oil in a pan over medium-high heat.

1. 1. Add garlic and ginger, sauté for 1 minute.

1. 1. Add mixed vegetables and cook until heated through.

1. 1. Mix in the cooked rice or quinoa.

1. 1. Add soy sauce and mix well. Serve hot.

Prep Time: 10 minutes

Cook Time: 5 minutes

A refreshing salad that’s perfect for a light meal or side.

Ingredients:

• • 2 large tomatoes, sliced

• • 8 ounces fresh mozzarella, sliced

• • 1 cup fresh basil leaves

• • 1/4 cup pesto

• • Salt and pepper to taste

Instructions:

1. 1. On a plate, alternate slices of tomato and mozzarella.

1. 1. Sprinkle fresh basil over the top.

1. 1. Drizzle with pesto, and season with salt and pepper before serving.

Prep Time: 5 minutes

Cook Time: 15 minutes

No need for multiple pots with this simple and colorful dish.

Ingredients:

• • 8 ounces spaghetti or your favorite pasta

• • 2 cups mixed vegetables (zucchini, bell peppers, carrots)

• • 2 cups vegetable broth

• • 1 teaspoon Italian seasoning

• • Parmesan cheese for topping (optional)

Instructions:

1. 1. In a large pot, combine pasta, vegetables, vegetable broth, and Italian seasoning.

1. 1. Bring to a boil and cook for 10-12 minutes, or until the pasta is al dente.

1. 1. Serve topped with Parmesan cheese, if desired.

Prep Time: 5 minutes

Cook Time: 10 minutes

This quesadilla is cheesy and satisfying, perfect for a quick dinner.

Ingredients:

• • 4 whole wheat tortillas

• • 1 can black beans, rinsed and drained

• • 1 cup shredded cheese (cheddar or Monterey Jack)

• • 1 teaspoon cumin

• • Salsa and sour cream for serving

Instructions:

1. 1. Spread black beans on half of each tortilla and sprinkle with cheese and cumin.

1. 1. Fold tortillas in half and cook on a skillet over medium heat until golden and the cheese is melted.

1. 1. Cut into wedges and serve with salsa and sour cream.

Prep Time: 8 minutes

Cook Time: 10 minutes

These shells are filled with creamy ricotta and fresh spinach for a hearty meal.

Ingredients:

• • 12 jumbo pasta shells

• • 1 cup ricotta cheese

• • 2 cups fresh spinach, wilted

• • 1 jar marinara sauce

• • 1/2 cup grated Parmesan cheese

Instructions:

1. 1. Cook the jumbo pasta shells according to the package directions, then drain.

1. 1. Mix ricotta and spinach in a bowl; fill each pasta shell.

1. 1. Spread marinara sauce in a baking dish, place stuffed shells on top, and sprinkle with Parmesan cheese.

1. 1. Bake for 10 minutes until bubbly or heat in the microwave.

Prep Time: 5 minutes

Cook Time: 15 minutes

This warming curry dish is filled with flavors and heat, served with rice.

Ingredients:

• • 1 can coconut milk

• • 2 cups mixed vegetables (fresh or frozen)

• • 2 tablespoons curry powder

• • 1 cup vegetable broth

• • Salt and pepper to taste

• • Cilantro for garnish

Instructions:

1. 1. In a large pot, combine coconut milk, vegetables, curry powder, and vegetable broth.

1. 1. Simmer for 10-15 minutes until the vegetables are tender.

1. 1. Season with salt and pepper, serve hot, garnished with cilantro.

Prep Time: 10 minutes

Cook Time: 0 minutes

This no-cook sandwich is quick, filling, and perfect for lunch or dinner.

Ingredients:

• • 1 can chickpeas, rinsed and drained

• • 1/4 cup mayonnaise or yogurt

• • 1 tablespoon Dijon mustard

• • 1/4 cup diced celery

• • Salt and pepper to taste

• • Whole grain bread for serving

Instructions:

1. 1. In a bowl, mash chickpeas with a fork.

1. 1. Add mayonnaise, mustard, celery, salt, and pepper, and mix well.

1. 1. Serve on whole grain bread as a sandwich.

Prep Time: 5 minutes

Cook Time: 0 minutes

A breakfast-for-dinner option that’s nutritious and delicious.

Ingredients:

• • 1 cup Greek yogurt

• • 1/2 cup granola

• • 1 cup mixed berries (strawberries, blueberries, raspberries)

• • Honey to drizzle (optional)

Instructions:

1. 1. In a bowl, layer Greek yogurt, granola, and mixed berries.

1. 1. Repeat layers and drizzle honey on top, if desired.

Prep Time: 5 minutes

Cook Time: 10 minutes

A quick and easy way to use leftover rice and vegetables.

Ingredients:

• • 2 cups cooked rice

• • 1 cup mixed vegetables

• • 2 eggs, beaten (optional)

• • 2 tablespoons soy sauce

• • 1 tablespoon sesame oil

Instructions:

1. 1. In a skillet, heat sesame oil over medium heat and scramble the eggs.

1. 1. Add mixed vegetables and stir-fry until heated through.

1. 1. Add cooked rice and soy sauce, mix well and heat thoroughly.

Prep Time: 5 minutes

Cook Time: 10 minutes

This simple Italian dish highlights garlic and olive oil.

Ingredients:

• • 8 ounces spaghetti

• • 1/4 cup olive oil

• • 4 cloves garlic, sliced

• • 1/4 teaspoon red pepper flakes

• • Parsley for garnish

Instructions:

1. 1. Cook spaghetti according to the package directions.

1. 1. In a skillet, heat olive oil and sauté garlic and red pepper flakes until golden.

1. 1. Add cooked spaghetti to the skillet, toss to coat, and serve garnished with parsley.