17 Quick Vegetarian Recipes
Dear Mom,
Just because you and dad love meat doesn’t mean you can’t enjoy the beauty of vegetarian dishes.
If anything, you can use these recipes and add salmon, steak, shrimp, etc to create a full regular meal you are used to eating.
Are you tired of making the same “healthy” things over and over?
Are you craving healthy food that has a lot of flavor?
Have you ever wondered how you can make vegetables with more depth of flavor with barely any effort?
These 17 vegetarian meal prep recipes are the solution.
Luckily for you, this passion project website of mine was created to bridge the gap in your culinary creativity and to teach you simple and easy ways to prepare flavorful food with optimal nutrient retention.
Here are 17 delicious vegetarian meal prep recipes that will fuel you for a successful and productive week.
The importance of juicing in your vegetarian meal prep
You will need a vegetable juicer to take full advantage of these vegetarian meals. Click here to browse and check out current pricing.
I have used many different types and for home cooking use and I do not notice much of a difference between the different qualities of vegetable juicers.
These vegetarian meal prep recipes are great on their own, but they can very easily be modified to add meats or remove meats to make completely vegan.
The versatility of these chef-developed vegetarian meal prep recipes make them applicable to any diet and situation!

Pan seared brussels sprouts with lentils and kale
1/2 Cup Brussels Sprouts, cut in half
1/4 Cup Kale, peeled away from the stem
1/4 Cup Lentils
3/4 Cup Water
1/4 Ea Sweet Onion, diced
1/4 Cup Sunflower Seeds, toasted
1 Tbsp Garlic, chopped
1/2 Ea Lemon, juiced
1/4 Tsp Cumin
To Taste Salt
In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add your cumin, sunflower seeds, salt, and lentils.
Saute these ingredients until the lentils start to brown slightly. This will add a layer of toastiness to your lentils and change the dynamic of their flavor.
Add the water and simmer for 15-20 minutes, or until the lentils are tender.
In a separate pan, heat grape seed, safflower, rice bran, or canola oil with the Brussels sprouts laid face down in the pan.
Season with salt and leave unmoved until you start to see the edges of the Brussels sprouts rich in a caramelized color. Throw the kale on top and start to toss or stir the vegetables in the pan.
Turn off the heat and add the lemon juice for acidity and to shock the temperature of the pan, to slow down the cooking and heat transfer.
Immediately remove from the pan. This will leave the tops of the Brussels sprouts somewhat raw.
This will ensure maximum nutrient retention (since nutrients degrade in the cooking process), leaving your Brussels sprouts and kale full of life and nutrients!

Green rice with bok choy, kale, and nori
1 Cup Jasmine rice
1 Bu Parsley
1 Bu Cilantro
All Kale Stems
1 Ea Baby Bok Choy
1/4 Cup Nori Seaweed, chopped
1/2 Cup Kale, peeled away from the stems
1 Tbsp Sesame Oil
1 Tsp Chopped Garlic
To Taste Salt
Wash and drain your rice thoroughly until the drain off from the rice is clear. Set aside in your rice cooker or pot.
Gather your parsley, cilantro and kale stems. Pass them through the juicer. You will need 1 cup of green juice for this recipe.
If you yield less than one cup, make up the difference with juiced cucumber or water. Combine with the rice in the rice cooker or pot. Cook until finished.
In a separate pan, saute your baby bok choy, garlic, salt, and kale until tender and rich in green color. Remove from the heat and add your chopped nori and sesame oil. Reserve until your green rice is finished.

Supercharged parsley rice with turmeric pickled daikon and radishes
1 Cup Jasmine Rice
3 Bu Parsley
1 Bu Radishes, halved
1/4 Tsp Mustard Seeds
1 Tsp Dijon Mustard
1/2 Tsp Honey
1/4 Cup Daikon Radish
1/4 Cup Vinegar, any kind
1/4 Cup Sugar, granulated
1/2 Cup Water
1/2 Tsp Turmeric, ground
To Taste Salt
Wash and drain your rice thoroughly until the drain off from the rice is clear. Set aside in your rice cooker or pot.
Pass your parsley through the juicer. You will need 1 cup of green juice for this recipe. If you yield less than one cup, make up the difference with juiced cucumber or water. Combine with the rice in the rice cooker or pot. Cook until finished.
Slice your daikon into 1/4 inch slices. In a small pot, heat your vinegar, turmeric, water, and sugar. Bring to a boil and pour over your daikon. Chill before use.
In a separate pan, saute your radishes until they are brown and caramelized. Add your mustard seeds and Dijon mustard. Season with salt and remove from the heat. Stir in your honey and reserve until your rice is ready.
Once the turmeric daikon pickles are cooled, combine with the honey-mustard radishes.

Super green cous cous with kale and lemon citronette
2/3 Cup Couscous, fine
1/2 Cup Kale, peeled away from the stem
1 Tbsp Garlic, chopped
1 Bu Parsley
1 Bu Cilantro
ALL Kale Stems
1/4 Cup Lemon Juice
1/2 Tsp Dijon Mustard
1/2 Tsp Sugar
3/4 Cup Olive Oil
To Taste Salt
Place your couscous in a bowl. Reserve.
Gather your parsley, cilantro and kale stems. Pass them through the juicer. You will need 1 cup of green juice for this recipe. If you yield less than one cup, make up the difference with juiced cucumber or water.
Place in a pot with salt and bring to a boil. Once boiled, pour over the bowl of couscous and wrap with plastic wrap or cover with an airtight lid. The couscous will absorb the liquid and that is when you know it is finished. Reserve for 20 minutes.
In a small pot, place the garlic, kale and a touch of water. Heat this over high heat until the kale is barely wilted.
In a separate bowl, combine your lemon juice, a few splashes of water, salt, sugar and dijon mustard. Whisk this together. While whisking, slowly pour in the olive oil to emulsify into your dressing.
This is the same process as a vinaigrette. The citronette is a cousin of the vinaigrette that only uses citrus juice as your acid.
When your couscous is finished, use a fork to drag across the surface. This is called fluffing your couscous and it will ensure a light, non-clumpy final product.
Dress your kale with the citronette and place your kale on top of the couscous. This preparation is great with a fried egg on top.

Quinoa and rice with asparagus, soy dressing, and black sesame
1/2 Cup Quinoa
1/4 Cup Rice
1/2 Cup Asparagus
1 Tbsp Sesame Oil
1 Tsp Tamari Gluten-Free Soy Sauce
1/4 Tsp Black Sesame Seeds
To Taste Salt
Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.
Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.
In a bowl, combine your Tamari gluten-free soy sauce, black sesame seeds, and sesame oil. Dress the quinoa and rice with this and reserve some to toss your asparagus in after cooking.
In a saute pan, add olive oil and cook your asparagus until the color brightens up. Season with salt, sesame seeds, and your dressing.

Toasted farro with blueberries, kabocha squash, and citronette
1/2 Cup Farro
1/2 Cup Kabocha Squash, diced
1/4 Cup Blueberries
1/2 Bu Parsley, chopped
1/4 Cup Lemon Juice
1/2 Tsp Dijon Mustard
1/2 Tsp Sugar
3/4 Cup Olive Oil
To Taste Salt
Place oil in a pot and toast your farro. You should see the color change from a beige to a darker brown. Add 2 cups of water, salt, and boil until tender. Reserve.
In a separate bowl, combine your lemon juice, a few splashes of water, salt, sugar and dijon mustard. Whisk this together. While whisking, slowly pour in the olive oil to emulsify into your dressing.
This is the same process as a vinaigrette. The citronette is a cousin of the vinaigrette that only uses citrus juice as your acid.
In a saute pan, caramelize your kabocha squash with a little bit of oil and salt. Throw in your parsley, blueberries, citronette dressing, and farro. Remove from heat and season with salt.

Steamed broccoli with nori, garlic and green rice
1/2 Cup Broccoli
1/4 Cup Nori Seaweed, chopped
1/4 Cup Rice
2 Tbsp Garlic, chopped
1 Tbsp Sesame Oil
1/2 Bu Parsley
ALL Broccoli Stems
To Taste Salt
Wash and drain your rice thoroughly until the drain off from the rice is clear. Set aside in your rice cooker or pot.
Pass your parsley and broccoli stems through the juicer. You will need 1 cup of green juice for this recipe.
If you yield less than one cup, make up the difference with juiced cucumber or water. Combine with the rice in the rice cooker or pot. Cook until finished.
In a small pot, steam your broccoli and garlic with salt. When the broccoli is finished, add the sesame oil and nori.

Carrot couscous with raisins, Brussels sprouts, and beet greens
2/3 Cup Couscous
1 Cup Carrot Juice
1/4 Cup Raisins
1/4 Cup Beet Greens
1/4 Cup Brussels Sprouts
1/4 Ea Lemon, juiced
To Taste Salt
Place your couscous in a bowl. Reserve.
Gather your carrots. Pass them through the juicer. You will need 1 cup of carrot juice for this recipe. If you yield less than one cup, make up the difference with more carrots or water.
Place in a pot with salt and bring to a boil. Once boiled, pour over the bowl of couscous and wrap with plastic wrap or cover with an airtight lid. The couscous will absorb the liquid and that is when you know it is finished. Reserve for 20 minutes.
In a separate pan, heat grapeseed, safflower, rice bran, or canola oil with the brussels sprouts laid face down in the pan. Season with salt and leave unmoved until you start to see the edges of the brussels sprouts rich in a caramelized color.
Throw the beet greens on top and start to toss or stir the vegetables in the pan. Turn off the heat and add the lemon juice for acidity and to shock the temperature of the pan, to slow down the cooking and heat transfer. Immediately remove from the pan.
This will leave the tops of the brussels sprouts somewhat raw. This will ensure maximum nutrient retention (since nutrients degrade in the cooking process), leaving your brussels sprouts and kale full of life and nutrients.
When your couscous is finished, use a fork to drag across the surface. This is called fluffing your couscous and it will ensure a light, non-clumpy final product.

Beets, beet greens, radishes, quinoa and rice
1/4 Cup Baby Beets
1/4 Cup Beet Greens
1 Tbsp Shery Vinegar
1/4 Cup Radishes
1/4 Tsp Mustard Seeds
1 Tsp Dijon Mustard
1/2 Tsp Honey
1/2 Cup Quinoa
1/4 Cup Rice
Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.
Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.
In a pot, bring water 4 cups of water to a boil with your sherry vinegar. Place the beets inside and boil until they are fork tender. Strain and cool. Once cool, remove the skins with a paper towel. Cut into quarters and reserve.
In a separate pan, saute your radishes, beet greens, and beets until the radishes are nice and tender. Add your mustard seeds and Dijon mustard. Season with salt and remove from the heat.
Stir in your honey and reserve until your rice and quinoa are ready.

Sweet potatoes with scallions, lentils, and garlic
1 Ea Sweet Potato
1/4 Cup Lentils
3/4 Cup Water
1/4 Ea Sweet Onion, diced
1 Tbsp Garlic, chopped
1/4 Cup Scallions, chopped
Dampen several paper towels with water and wrap around the sweet potato. Microwave for 5-7 minutes, or until the sweet potato is cooked. Cool down then peel the skin away from the sweet potato and large dice.
In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add your salt and lentils. Saute these ingredients until the lentils start to brown slightly.
This will add a layer of toastiness to your lentils and change the dynamic of their flavor. Add the water and simmer for 15-20 minutes, or until the lentils are tender. Toss in the scallions and stir.

Radishes with sauteed garlic spinach, green beans, and quinoa rice blend
1/2 Cup Quinoa
1/4 Cup Rice
1/2 Cup Spinach
1 Tbsp Garlic
1/4 Cup Green Beans
1/4 Cup Radishes
1/4 Tsp Mustard Seeds
1 Tsp Dijon Mustard
1/2 Tsp Honey
Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.
Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.
In a separate pan, saute your radishes, garlic, green beans, and spinach until the radishes are nice and tender.
Add your mustard seeds and Dijon mustard. Season with salt and remove from the heat. Stir in your honey and reserve until your rice and quinoa are ready.

Quinoa and rice Shirazi salad with lemon and parsley
1/2 Cup Quinoa
1/4 Cup Rice
1 Bu Parsley, roughly chopped
1/2 Cup Cucumber, diced
1/2 Cup Tomato, diced
1/4 Cup Garbanzo Beans
2 Tbsp Sesame Oil
1 Tsp Oregano
1/4 Cup Lemon Juice
1/2 Tsp Dijon Mustard
1/2 Tsp Sugar
3/4 Cup Olive Oil
To Taste Salt
Heat the quinoa in a pan until you start smelling a toasting flavor. Immediately cover with 2 cups of water and salt. Boil until the quinoa is tender. Strain and reserve.
Wash your rice and strain the liquid until the water comes out clear. Place in a rice cooker or pot with 1/4 Cup of water and cook until finished. Once cooled, combine with the quinoa.
Mix together the garbanzo beans, parsley, tomatoes, and cucumbers. Toss this with the sesame oil and oregano.
In a separate bowl, combine your lemon juice, a few splashes of water, salt, sugar and dijon mustard. Whisk this together. While whisking, slowly pour in the olive oil to emulsify into your dressing.
This is the same process as a vinaigrette. The citronette is a cousin of the vinaigrette that only uses citrus juice as your acid.
Combine the quinoa, rice, veggies and dress with the vinaigrette. Season with salt.

Brothy lentils with baby bok choy, sesame oil, and sunflower seeds
1/4 Cup Lentils
1 Cup Water
1/4 Ea Sweet Onion, diced
1/4 Cup Sunflower Seeds, toasted
1 Tbsp Garlic, chopped
1/2 Cup Baby Bok Choy, diced
1 Tbsp Sesame Oil
In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add your sunflower seeds, salt, and lentils. Saute these ingredients until the lentils start to brown slightly.
This will add a layer of toastiness to your lentils and change the dynamic of their flavor. Add the water and simmer for 15-20 minutes, or until the lentils are tender.
Once the lentils are finished cooking, add in your bok choy and sesame oil. Season with salt and cook until the bok choy is tender.

Lentils with toasted almonds, green beans, and nori
1/4 Cup Lentils
1 Cup Water
1/4 Ea Sweet Onion, diced
1 Tbsp Garlic, chopped
1 Bu Cilantro
1/4 Cup Almonds, sliced
1/2 Cup Green Beans
1/4 Cup Nori Seaweed, chopped
1/2 Tsp Chili Powder or Cayenne
1 Tsp Black Sesame Seeds
In a small pan, sweat your onions and garlic with olive oil. Once these vegetables become tender, add the salt and lentils. Saute these ingredients until the lentils start to brown slightly.
This will add a layer of toastiness to your lentils and change the dynamic of their flavor. Add the water and cilantro. Simmer for 15-20 minutes, or until the lentils are tender.
Toast your almonds over low heat in a saute pan and oil. Drain on a paper towel to soak up any residual oil. Season with salt.
In a separate bowl, combine your chopped nori, chili powder or cayenne and black sesame seeds. Reserve in an airtight container for further use.
In a saute pan, steam your green beans with a splash of water and salt. Once cooked, combine with the furikake seaweed mixture and top with almonds.

Broccoli with nori, rainbow chard, and pickled chard stems
1/2 Cup Broccoli
1/4 Cup Nori Seaweed, chopped
1/4 Cup Rainbow Chard Leaves
1/4 Cup Rainbow Chard Stems
1/4 Cup Vinegar, any kind
1/4 Cup Sugar
1/2 Cup Water
Steam your broccoli in a pot with a little bit of water. Toss in your rainbow chard leaves, nori seaweed, and salt.
Slice your rainbow chard stems into tiny squares. Bring the vinegar, water, and sugar to a boil. Once boiled, pour over the chard stems then cool. Once cooled, toss in with your broccoli mix.

Broccoli and pasta shells with sunflower seed pistou
1/4 Cup Broccoli
1/4 Cup Pasta Shells
1/4 Cup Sunflower Seeds
1/4 Cup Basil
1/4 Cup Parsley
1 Tbsp Garlic, chopped
1/4 Cup Olive Oil
In a pot of boiling water, cook your pasta shells. Strain and reserve.
In the same pot of water, boil your broccoli with salt. Strain and reserve.
In a small bowl, add your sunflower seeds, chopped basil, chopped parsley, garlic, and olive oil. Season with salt. Toss your broccoli and pasta shells in this pistou or reserve until ready to serve.

Beet greens with cumin almonds, green beans, and sweet potatoes
1 Ea Sweet Potato
1 Tbsp Brown Sugar
1/4 Cup Almonds, sliced
1/2 Tsp Cumin, ground
1/4 Cup Green Beans
1/2 Cup Beet Greens
1 Tbsp Garlic, chopped
Dampen several paper towels with water and wrap around the sweet potato. Microwave for 5-7 minutes, or until the sweet potato is cooked. Cool down then peel the skin away from the sweet potato and mash with the brown sugar and salt.
Toast your sliced almonds in a saute pan with oil. Once cooled, season with cumin and salt.
Sweat your garlic, green beans, and beet greens in a saute pan with a touch of olive oil. Season with salt and cook until the beet greens become tender.
Time to cook!
Use these simple recipes to create and further develop your meal prep with lunches and dinners for the years to come! Substitute, omit or push these ingredients even further to enhance these meals to your personal taste.
In this list, I have covered easy cooking methods such as: steaming, sauteing, boiling, pickling, stewing. Also, making simple, yet flavorful, dressings!
You can make most, if not all, of these within 30 minutes and have very healthy meals ready for you and Dad. It could also be something you tag team and cook together!
What was the recipe that stood out the most to you?
Curiously Yours,
Matthew
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