ISO healthy, inexpensive, family-pleasing recipes ... and, oh, yes, DD is a vegetaria

[Early Bird]

So, I need ideas and recipes that can be easily adapted for a vegetarian eater.

I'm working on my August menu.

In general, fresh produce is spendy here, but I need to incorporate more of it into the menu.

So, do you have any recipes that meet all of these criteria:

• vegetarian
• healthy (not too loaded w/ cheese)
• inexpensive
• family-pleasing
  
  BTW, I have things like grilled sausages and roast chicken in the freezer, so I can add that to a meal that's mostly vegetarian. (Like maybe a lentil stew, bread, and sausages).
  
  
  
  

[so68]

Hi Early Bird, this recipe has always been a favourite with my husband and I. We aren't vegetarians, but we do try and go "meatless" as often as possible. Ingredients: 1 cup chopped onion, 1 tbsp. olive oil (or any oil you have on hand), 1 - 2 tsp. chili powder, 1 tsp. ground cumin, 1/2 tsp garlic, 1/4 tsp salt, 14 oz drained kidney beans, 1 1/2 cups cooked brown rice, 2 beaten eggs, 1 cup grated cheddar, 3/4 cup milk, salsa or sour cream optional. In a 4 cup casserole dish, combine onion and oil, cook, covered on HI for 3-4 min. Stir in chili powder, cumin, garlic and salt. Cover and cook on HI for 1 min. Cool slightly. Stir in beans, rice, cheese, milk and eggs. Grease a 10" pie plate (micro safe), add rice mixture, cook uncovered on 50% for 22-24 min. Give plate 1/4 turn twice of not rotating. Try it - at first it might be too dry, too soggy, whatever, so try again - that's what I did - had to make it a few times to get it just right! Let me know if you try it!

[quiltergirl]

Soup is always good -- you can use frozen veggies if you have to, beans and whole grains are also healthy additions. I'm making rice and beans for supper -- I don't use pork or any meat in mine. Brown rice is healthier. We also eat stir fry a lot -- here again you can use frozen veggies if you have to. You can also substitute spaghetti squash for pasta -- you can use your usual marinara or pesto sauce. I add beans to a lot of things. We start most of our meals with a green salad. I don't use iceberg lettuce, but if you have to, adding a little spinach or spring mix can add nutrition.

I don't know I'll have to think and see what I can come up with. Our meals are mostly fresh fruits and veggies. Health is our #1 budget priority so I just bite the bullet and buy the fresh stuff. I do of course look for the best price.

Be sure your vegetarian is getting enough fruit, veggies, whole grains, beans and lentils (the beans and lentils are important for protein) -- a vegetarian diet is much more than just not eating meat.