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14 Crazy Good Quick & Easy One Pot Vegetarian Meals

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14 Crazy Good Quick & Easy One Pot Vegetarian Meals]

by Daniel K Gartlan

 

 

 

Copyright 2016 by Daniel K Gartlan

 

Published by Daniel K Gartlan at Shakespir

 

All rights reserved. This book or any portion thereof
may not be reproduced or used in any manner whatsoever
without the express written permission of the publisher
except for the use of brief quotations in a book review.

 

 

Shakespir Edition License Notes

 

This ebook is licensed for your personal enjoyment only.

This ebook may not be re-sold or given away to other people.

If you would like to share this book with another person, please

purchase an additional copy for each recipient.

If you’re reading this book and did not purchase

it, or it was not purchased for your enjoyment only, then please return to Shakespir.com or your favorite retailer and purchase your own copy.

 

[[Table of Contents
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1. Introduction

2. One-Pot Pasta Primavera

3. Skillet Tomato Casserole with White Beans and Parmesan Croutons

4. One Skillet Mexican Rice Casserole

5. One Pot Zucchini Pasta

6. One Pan Mexican Sweet Potato Bake

[]7. One Pot Spiralized Aloo Gobi: Potato and Cauliflower

8. One Pot Vegan Pasta

9. One Pot Wonder Tomato Basil Pasta Recipe

10. Three-Cheese Skillet Lasagna

11. Moroccan Style Vegetable Soup

12. Vegetarian Black-Bean Chili

13. Sauteed Mushrooms with Toasted Flatbread and Baked Eggs

14. Cheesy Enchilada Rice Skillet

15. Caramelized Onion Shakshuka with Crispy Shallots

1. Introduction

 

Thank you for picking up my Quick & Easy One Pot Vegetarian Meals book. I commend you for taking the steps towards a healthier lifestyle. If you have lived true to this vegetarian life for a while now I am impressed. I hope you this book to be a very useful resource in your journey for a healthier lifestyle.

 

I know that each of us have the desire to treat our bodies better and a desire to put into it only pure and healthy food. With that in mind I decided to compile a book of quick and easy recipes for my own reference and also to share to others that are looking for the same thing.

 

Please accept my high hopes that I will help in some small way be a help in your health journey.

 

-Daniel

2. One-Pot Pasta Primavera

 

Ingredients

 

4 cups low-sodium vegetable broth

8 ounces linguine, uncooked

1 small onion, halved and sliced thin

1 pound broccoli crowns, cut into large florets (about 2 cups)

1 1/2 pounds asparagus, ends snapped off and cut into 2-inch pieces

4 ounces sliced white button mushrooms (about 1 cup)

4 large cloves garlic, minced

1/4 teaspoon crushed red pepper flakes (less for milder heat; more to increase heat)

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

2 tablespoons olive oil

3/4 cup frozen peas

1 small handful fresh parsley, chopped (about 1/2 cup chopped)

1/4 cup heavy whipping cream

2 tablespoons grated Parmesan cheese

2 teaspoons freshly grated lemon zest

Additional salt and pepper to taste

Additional Parmesan cheese for serving, if desired

 

 

Instructions

 

Add the broth, linguine, onion, broccoli, asparagus, mushrooms, garlic, red pepper flakes, salt and pepper to a large pot set over high heat. Drizzle the olive oil over the top.

As soon as it comes to a boil, set the timer for 7 minutes and start tossing constantly with long-handled tongs.

Continue boiling and tossing. As soon as the 7 minutes is up, add the peas, parsley, heavy whipping cream, Parmesan, and lemon zest and continue cooking, tossing constantly, for 1-2 more minutes, until the pasta and veggies appear tender. Remove from heat.

Much of the liquid will have evaporated, but not all. Let the pasta sit for a couple of minutes to cool; the sauce will continue to thicken during that time. Taste and add additional salt and pepper if desired. Garnish with additional Parmesan cheese.

3. Skillet Tomato Casserole with White Beans and Parmesan Croutons

 

Ingredients:

 

5 tablespoons extra virgin olive oil, divided

3 cups, 1/2-inch-diced bread (use a good, crusty whole grain bakery loaf or sourdough)

2 1/2 pounds fresh tomatoes, cut into 1/2-inch dice

3 garlic cloves, minced

2 teaspoons sugar

2 teaspoons kosher salt

1 teaspoon fresh ground black pepper

1 can Great Northern Beans, rinsed and drained

10 ounce package frozen spinach, thawed with excess moisture pressed out

1/2 cup fresh basil leaves, julienned

1/2 cup freshly grated Parmesan cheese

 

Directions:

 

 

Place rack in the upper third of oven and preheat the oven to 350 degrees F.

Heat 3 tablespoons of olive oil in a large and deep ovenproof skillet over medium heat. Add the bread cubes and stir to coat with the oil. Cook over medium to medium-high heat for 5 minutes, stirring often, until the cubes are evenly browned.

To the skillet, add the tomatoes, garlic, sugar, salt, and pepper. Continue to cook, stirring often, for 5 minutes, until the tomatoes break down.

Off the heat, stir in the beans, spinach, and basil until well mixed. Sprinkle with Parmesan cheese and drizzle with the remaining 2 tablespoons olive oil.

Bake for 30 to 40 minutes, until the top is browned and the tomatoes are bubbly. Enjoy hot or warm.

 

 

 

4. One Skillet Mexican Rice Casserole

 

Ingredients

 

1 small red onion, diced

 

1 tablespoon extra virgin olive oil

 

2 teaspoons cumin

 

1 teaspoon chili powder

 

1 teaspoon smoked paprika

 

1/2 teaspoon salt

 

1 teaspoon dried oregano

 

1 red bell pepper, cored and diced

 

1 (4 ounce) can diced green chilies, drained (or 1 jalapeno, diced)

 

1 cup corn kernels, fresh or frozen and defrosted

 

1 (15 ounce) can black beans, drained and rinsed

 

12 ounces salsa or enchilada sauce

 

1 and 1/2 cups cooked Planet Rice California Sprouted Brown Rice

 

1/2 cup shredded Monterey Jack cheese*

 

1/4 cup shredded cheddar cheese*

 

 

Instructions

 

Start by warming the oil in a large skillet (mine is 3 quarts) over medium heat. Add the onion and cook for 3 minutes, then add the spices (cumin to oregano) and stir together. Continue to cook for another 2-3 minutes.

Next add the red pepper and the green chilies and stir together. Cook for another 2-3 minutes then add the drained and rinsed beans, corn, salsa, and rice. Stir everything until well-combined.

Turn the oven to broil then top the mixture in the skillet with the shredded cheese. Place the skillet in the oven and cook for about 3-4 minutes until the cheese is golden and bubbly on top. Serve warm with diced green onions, cilantro, and/or avocado.

 

 

 

 

5. One Pot Zucchini Pasta

 

Ingredients

 

2 pounds zucchini (approx. 4-5 large zucchini), spiralized

 

1 pint cherry tomatoes, halved

 

1 large red onion (or two small), thinly sliced

 

4 garlic cloves, minced

 

1/4 cup extra virgin olive oil

 

1/2 cup fresh basil

 

salt & pepper to taste

 

1/2 teaspoon crushed red pepper (optional)

 

shredded parmesan for topping (optional)

 

 

Instructions

 

Start by warming the olive oil in a large pot over low to medium heat. Add the onion and garlic and cook for 3 minutes, until fragrant.

Next add the zucchini noodles to the pot and season them with salt & pepper. Cover the pot with a lid and allow to cook for 2 minutes, stirring halfway through.

Add the tomatoes to the pot and continue to cook for another 3-4 minutes, stirring every 30 seconds or so.

Lastly, add the fresh basil, crushed red pepper (if using), and Parmesan cheese (optional) to the pot then stir together. Divide the pasta onto separate plates and garnish with fresh basil. Serve warm.

6. One Pan Mexican Sweet Potato Bake

 

Ingredients

 

2 large sweet potatoes, washed and diced into 1” cubes

 

2 red bell peppers, cored and diced

 

1 green bell pepper or poblano pepper, cored and diced

 

2 jalapeno peppers, cored and diced

 

1 cup corn kernels, fresh or frozen and defrosted

 

1 (15 ounce) can black beans, drained and rinsed

 

3 tablespoons high heat oil, divided (I used sunflower oil)

 

2 teaspoon ground cumin

 

2 teaspoon smoked paprika

 

1 teaspoon chili powder

 

1 teaspoon fine sea salt

 

Instructions

#
p<>{color:#000;}. Preheat the oven to 400°F and grease or line a baking sheet with parchment paper. Place the diced sweet potato on the baking sheet and then use your hands to coat them with 2 tablespoons of the oil. Sprinkle them with sea salt and bake in the oven for 15 minutes.

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p<>{color:#000;}. Next remove the baking sheet from the oven and set aside. Place the drained diced peppers, beans, and corn on top of the sweet potatoes then add the remaining tablespoon of oil. Sprinkle the seasonings on top then use a spoon to stir everything together.

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p<>{color:#000;}. Bake in the oven for another 15-20 minutes, until the potatoes and the peppers are light brown on the edges.

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p<>{color:#000;}. Allow to cool for 5 minutes then transfer to a bowl with desired toppings.

 

 

7. One Pot Spiralized Aloo Gobi: Potato and Cauliflower

 

Ingredients:

 

1 cauliflower head, chopped into florets*

1/2 tablespoon extra virgin olive oil

1 small onion, finely chopped*

1 large garlic clove, minced*

1 tablespoon minced ginger*

20 raw cashews, soaked in water for at least 2 hours (a little less than 1/4 cup)

1 14oz can diced tomatoes

1 bay leaf

1/4 teaspoon chili powder

1/4 teaspoon turmeric powder

¼ teaspoon garam masala

1/2 teaspoon ground coriander

1/4 teaspoon ground cumin

1 cup vegetable broth

1 large red potato, Blade C, noodles trimmed*

salt and pepper, to taste

1 tablespoon chopped parsley, to garnish

 

Preparation

 

Fill a large pot half-way with water and a pinch of salt and bring to a boil. Once boiling, add in the cauliflower and cook until slightly softened, but still firm, about 3 minutes. Once cooked, drain into a colander and set aside.

Back in the same pot, add in the olive oil and once heated, add in the onion, garlic and ginger and cook until onions are translucent, about 3-5 minutes.

While onions cook, add the cashews to a high-speed blender and process until creamy and smooth. Set aside.

Then, add in the tomatoes, bay leaf and cook for about 3 minutes. Then, add in the cashew cream, chili, turmeric, garam masala, coriander and cumin. Stir well to combine and let cook for 2 minutes for flavors to develop. Then, add in broth, potatoes and cauliflower, season with salt and pepper, stir and cover, cooking for 10 minutes or until potato noodles are al dente.

When done, remove bay leaf and divide the mixture into bowls and serve, garnished with parsley.

 

8. One Pot Vegan Pasta

 

Ingredients

 

12 ounces dry pasta*

1/2 small eggplant, cubed

2 cups cremini or button mushrooms, sliced

3 cloves garlic, minced and divided

1.5 cups vegan marinara sauce

2 cup water

2 tsp sea salt + more for eggplant

1 tsp ground black pepper

2 Tbsp olive oil

Optional: Fresh parsley or basil for finishing

 

Instructions

 

Rinse and dice eggplant into small, bite-sized cubes. Place in a colander in the sink and sprinkle generously with salt to draw out some of the moisture. Wait 20-30 minutes, then rinse and pat thoroughly dry with a towel. Set aside. If you’re short on time, skip the eggplant and double the mushrooms.

Heat a large saucepan over medium-high heat. Add 2-3 Tbsp olive oil, the eggplant and 1 clove of minced garlic. Sprinkle with 1/2 tsp sea salt and stir. Sautee for 3-5 minutes or until a golden brown color is achieved, then add the mushrooms and cook for 2 minutes more or until all of the veggies have color. Set aside and cover – you will top the pasta with it.

To the same saucepan, add the pasta, water, marinara sauce, the remaining cloves of garlic. Start with 1.5 tsp sea salt and 1 tsp black pepper.

Bring mixture to a boil, then cover and reduce heat to a simmer until the pasta is cooked to al dente – will vary depending on kind of pasta – usually around 10 minutes, stirring once or twice so it doesn’t stick to the pan.

Once cooked, stir and taste to adjust seasonings.

Remove from heat and top with eggplant-mushroom mixture and more fresh parsley or basil. Serve immediately. Serves 3-4.

 

9. One Pot Wonder Tomato Basil Pasta Recipe

 

Ingredients

 

12 ounces linguine pasta

1 can (15 ounces) diced tomatoes with liquid ( I used zesty red pepper flavor style)

1 medium sweet onion, cut in ¼ inch julienne strips (use an onion such as Vidalia or Walla Walla)

4 cloves garlic, very thinly sliced

¼ teaspoon red pepper flakes

2 teaspoons dried oregano leaves

4½ cups vegetable broth (use regular broth and NOT low sodium)

2 tablespoons extra virgin olive oil

1 bunch (about 10 to 12 leaves) basil, diced

Parmesan cheese for garnish

 

Instructions

 

Place pasta, tomatoes, onion, and garlic in a large stock pot. Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.

Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated.

Season to taste with salt and pepper. Add basil leaves and stir pasta several times to distribute the liquid in the bottom of the pot evenly throughout the pasta as you are serving. Serve garnished with Parmesan cheese.

10. Three-Cheese Skillet Lasagna

 

Ingredients:

 

43 ounces canned whole peeled plum tomatoes (from a 28-ounce can and a 15-ounce can)

3 garlic cloves, finely chopped

3 tablespoons extra-virgin olive oil

Coarse salt and ground pepper

1 large egg yolk

1 1/2 cups part-skim ricotta cheese, room temperature

1 box (12 ounces) no-boil lasagna noodles

1/2 pound fresh mozzarella, shredded

1/4 cup grated pecorino or Parmesan cheese

 

Directions

 

Preheat oven to 400 degrees. In a food processor, pulse tomatoes until coarsely pureed. In a large deep skillet, bring tomatoes, garlic, and oil to a boil. Season with salt and pepper. Reduce to a simmer and cook on medium until thickened, about 12 minutes (you should have 5 cups marinara sauce).

 

Meanwhile, in a medium bowl, mix together egg yolk, ricotta, and 1/2 teaspoon each salt and pepper.

 

Carefully pour sauce into a heatproof bowl and return 3/4 cup to skillet; spread sauce evenly. Add a single layer of noodles, breaking them up to fit. Top with half the ricotta mixture, spreading evenly. Follow with a second layer of noodles, then 1 1/2 cups marinara. Add a third layer of noodles, then remaining ricotta mixture. Follow with a final noodle layer, then remaining sauce. Sprinkle mozzarella and pecorino over top.

 

Bake lasagna until golden and bubbling, 30 to 35 minutes. Let stand 10 minutes before serving.

11. Moroccan Style Vegetable Soup

 

Ingredients

 

2 tbsp extra virgin olive oil

2 cloves garlic, crushed

1 medium size bunch cilantro, thoroughly washed and chopped

2 large parsnips, diced

2 medium size turnips, diced

3 large carrots, sliced

8 cups water

1- 15oz can chickpeas, rinsed (we use Eden Organic)

1 cup dry lentils, rinsed ( we use Eden Organic)

1-28oz can crushed tomatoes

1-28oz can tomato puree

½ tbsp salt (or to taste)

1 tsp cumin

2 tsp turmeric

½ tsp black pepper

Pinch of cayenne pepper (optional)

 

 

Instructions

 

In a large soup pot, saute garlic and cilantro in olive oil for 4-5 minutes. Add diced parsnips, turnips and carrots and cook for another 3 minutes

Add water, bring to a boil and add lentils. Reduce heat to low, cover and simmer for about 25 minutes, until the lentils are tender

Add chickpeas, crushed tomatoes, tomato puree, salt, cumin, turmeric, pepper and cayenne pepper (if using)

Bring to a quick boil, reduce heat and simmer, covered for another 15-20 minutes

 

12. Vegetarian Black-Bean Chili

 

Ingredients

 

1 tablespoon olive oil

1 small onion, diced

2 garlic cloves, minced

Coarse salt and ground pepper

2 zucchini (about 1 pound total), halved lengthwise and thinly sliced crosswise

2 carrots, thinly sliced

1 tablespoon chili powder

1 teaspoon ground cumin

2 cans (19 ounces each) black beans, rinsed and drained

1 can (28 ounces) crushed tomatoes

1 package (10 ounces) frozen corn kernels, thawed

 

Directions

 

In a 5-quart Dutch oven or heavy pot, heat oil over medium-high. Add onion and garlic; season with salt and pepper. Cook, stirring occasionally, until beginning to soften, about 4 minutes.

 

Add zucchini, carrots, chili powder, and cumin. Cook, stirring occasionally, until carrots are crisp-tender, 6 to 8 minutes. Add beans, tomatoes, corn, and 1 cup water. Simmer until slightly thickened and carrots are soft, 8 to 10 minutes more.

13. Sauteed Mushrooms with Toasted Flatbread and Baked Eggs

 

Ingredients

 

1 6-inch whole-wheat flatbread, such as naan or pocketless pita

3 tablespoons extra-virgin olive oil

2 cloves garlic, sliced

1 pound mixed mushrooms, such as cremini, shiitake, and oyster, trimmed and sliced 1/8-inch thick (about 10 cups)

Coarse salt

Red-pepper flakes

1/4 cup dry white wine

2 tablespoons packed fresh thyme leaves

4 large eggs, room temperature

 

Directions

 

Preheat oven to 425 degrees. Toast flatbread over the flame of a gas burner or under broiler. Tear into 2-inch pieces; set aside.

 

Heat oil and garlic in a large oven proof skillet over medium heat, stirring, until garlic is fragrant but not browned, about 1 minute. Increase heat to medium-high, add mushrooms, and cook, stirring occasionally, until tender and golden brown, about 10 minutes. Season with salt and red-pepper flakes. Add wine, scraping up browned bits. Stir in flatbread and thyme; remove from heat.

 

Make 4 shallow wells in mushroom mixture and crack 1 egg into each well. Transfer to oven and cook until egg whites have just set, about 4 minutes. Season eggs with salt and red-pepper flakes.

14. Cheesy Enchilada Rice Skillet

 

Ingredients

 

1 cup uncooked rice

1 tablespoon olive oil

2 cloves garlic, minced

1 small onion, diced

1 bell pepper, diced

1 cup canned corn kernels, drained

1 cup canned black beans, drained and rinsed

3/4 cup mild enchilada sauce

1/2 cup mild green enchilada sauce

1/2 teaspoon chili powder

1/4 teaspoon cumin

1/4 teaspoon oregano

Kosher salt and freshly ground black pepper, to taste

1 cup shredded Mexican blend cheese

2 tablespoons chopped fresh cilantro leaves

 

Instructions

 

In a large saucepan of 1 1 /2 cups water, cook rice according to package instructions; set aside.

Heat olive oil in a large skillet over medium high heat. Add garlic, onion and bell pepper, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes.

Stir in rice, corn, black beans, enchilada sauces, chili powder, cumin and oregano until well combined and heated through, about 2-3 minutes; season with salt and pepper, to taste.

Remove from heat and top with cheese. Cover until cheese has melted, about 2 minutes.

Serve immediately, garnished with cilantro.

15. Caramelized Onion Shakshuka with Crispy Shallots

 

Ingredients

 

For the shakshuka:

2 large yellow onions

2 Tablespoons (1/4 stick) butter

2 Tablespoons canola oil

1/2 teaspoon ground cayenne pepper

1 teaspoon salt

1/2 teaspoon sugar

1/2 teaspoon freshly ground black pepper

1 clove garlic, minced

1/8 teaspoon onion powder

1 (28-ounce) can whole plum tomatoes with juices, coarsely chopped

4 ounces goat cheese

7 large eggs

Salt and pepper to taste

Italian parsley for garnish

For the crispy shallots:

1/2 cup vegetable oil

1 large shallot, peeled and sliced lengthwise

Salt to taste

 

Instructions

 

Preheat oven to 375 degrees F

Cut onions in half and then slice them into 1/8-inch thick quarter-rounds

Heat butter and oil in a 10” cast iron skillet over medium heat

Add onions, cayenne, salt, sugar, pepper, garlic, and onion powder, sauté for 10 minutes, stirring occasionally

Reduce heat to medium-low and sauté for 20 minute minutes, stirring occasionally (onions should be browned and caramelized)

Pour tomatoes over onions, using a spoon to spread them out as evenly as possible

Simmer until tomatoes thicken slightly, about 10 minutes

Crumble goat cheese and stir into skillet

Crack eggs and season with salt and pepper

Place skillet in oven and bake for 10-12 minutes, until eggs are just set

While shakshuka is baking, add vegetable oil, sliced shallots, and a touch of salt to a small sauce pan and place over medium heat

Cook, stirring occasionally, until shallots brown (I like mine to be ALMOST burnt, so I let them go a touch beyond that)

Strain shallots with a mesh sieve and let cool on a paper towel (this absorbs moisture, allowing them to crisp up)

Sprinkle shakshuka with crispy shallots and Italian parsley to garnish.

[[
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14 Crazy Good Quick & Easy One Pot Vegetarian Meals

The shortage of time in our hectic lives and doing what needs to be done to have a healthy lifestyle usually does not correspond with each other. It seems like we never have enough time to do all that needs to be done. On top of that, just trying to eat healthier seems to be a big hassle. With this book, I have striven to take some of the time consuming steps out of preparing, cooking and cleaning up afterwards of a healthy vegetarian meal. I have compiled 14 Crazy Good and One Pot meal recipes to make it easier for anyone that wants to stay true to their commitment of living a healthier life. I hope you find this book to be a readily uses source in your choice of living healthy.

  • ISBN: 9781311827937
  • Author: Daniel K Gartlan
  • Published: 2016-05-02 21:05:09
  • Words: 3417
14 Crazy Good Quick & Easy One Pot Vegetarian Meals 14 Crazy Good Quick & Easy One Pot Vegetarian Meals