Are you looking to incorporate more plant-based meals into your diet? Do you want to lose weight and maintain a healthy lifestyle without sacrificing flavor? Look no further! As part of our ongoing commitment to providing delicious and nutritious recipe options, we’re excited to share 20 mouth-watering vegetarian recipes that are not only healthy but also Weight Watchers-friendly. These dishes are perfect for anyone looking to adopt a more plant-based diet or simply wanting to add some variety to their meals.
From classic comfort foods to international-inspired flavors, these recipes showcase the best of vegetarian cuisine. You’ll find pasta dishes, stir-fries, curries, and more – all featuring nutritious ingredients and clever substitutions that make healthy eating easy and enjoyable.
In this article, we’ll dive into each of our 20 featured recipes, highlighting the benefits of a plant-based diet and sharing tips for making the most of these delicious dishes. Whether you’re a seasoned vegetarian or just starting out on your health journey, there’s something here for everyone.
Zucchini Noodles with Avocado Pesto
This creamy and nutritious recipe is perfect for a quick weeknight dinner or a light lunch. By substituting traditional pasta with zucchini noodles, you’ll get a boost of vitamins and antioxidants.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh parsley leaves
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon lemon juice
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Spiralize the zucchinis into noodles and set aside.
3. In a blender or food processor, combine avocado, parsley, garlic, salt, and pepper. Blend until smooth.
4. Add lemon juice and blend until well combined.
5. Toss the zucchini noodles with the avocado pesto. Serve immediately.
Cooking Time: 10-15 minutes
Enjoy your delicious and healthy Zucchini Noodles with Avocado Pesto!
Quinoa Stuffed Bell Peppers
A vibrant and flavorful vegetarian dish, Quinoa Stuffed Bell Peppers is a great way to enjoy the sweetness of bell peppers with the nutty taste of quinoa.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup black beans, cooked
– 1/2 cup diced tomatoes
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix cooked quinoa, black beans, diced tomatoes, cilantro, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake for an additional 10-15 minutes or until bell peppers are tender.
Cooking Time: 40-45 minutes
Lentil and Spinach Curry
This recipe is a flavorful and nutritious Indian-inspired dish that combines the comforting warmth of lentils with the nutrient-richness of spinach. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup fresh spinach leaves
– 2 tablespoons olive oil
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add the cumin, curry powder, turmeric, salt, and pepper. Cook for 1 minute.
3. Add the lentils and water/broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
4. Stir in the spinach leaves and cook until wilted.
5. Serve hot over rice or with naan bread.
Cooking Time: 30-40 minutes
Cauliflower Rice Stir-Fry
This quick and easy recipe transforms cauliflower into a flavorful rice substitute, perfect for low-carb or paleo diets. With its subtle flavor and tender texture, this dish is sure to please.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup mixed vegetables (e.g., bell peppers, carrots, snap peas)
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: 1 tablespoon sesame seeds for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets and pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the chopped onion and minced garlic and sauté for 2-3 minutes, until softened.
4. Add the mixed vegetables and stir-fry for an additional 2-3 minutes.
5. Add the cauliflower “rice” to the skillet and stir-fry for about 5 minutes, until it’s tender but still crisp.
6. Season with soy sauce, salt, and pepper to taste.
7. Garnish with sesame seeds, if desired.
Cooking Time: Approximately 15-20 minutes.
Black Bean and Sweet Potato Tacos
This vibrant taco recipe combines the creamy sweetness of roasted sweet potatoes with the earthy flavor of black beans, all wrapped up in a crispy corn tortilla.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 8 corn tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C). Roast sweet potatoes for 45 minutes or until tender.
2. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
3. Add black beans to the skillet; stir to combine with onion mixture. Season with cumin, salt, and pepper.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by spooning sweet potato and black bean mix onto a tortilla.
Cook Time: 1 hour
Eggplant Parmesan with Whole Wheat Breadcrumbs
Eggplant Parmesan is a beloved Italian-American dish that’s easy to make and always a crowd-pleaser. This recipe gives it a nutritious boost by substituting traditional breadcrumbs with whole wheat crumbs for added fiber and texture.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup whole wheat breadcrumbs
– 1 cup grated mozzarella cheese
– 1/2 cup grated Parmesan cheese
– 1 cup marinara sauce (homemade or store-bought)
– 2 cloves garlic, minced
– Salt and pepper to taste
– Olive oil for frying
Instructions:
1. Preheat oven to 400°F.
2. Dip eggplant slices in beaten eggs and then coat with whole wheat breadcrumbs. Place on a plate.
3. Heat about 1/4 inch of olive oil in a large skillet over medium-high heat. Fry breaded eggplant until golden brown, flipping halfway through.
4. Transfer fried eggplant to a baking dish. Spoon marinara sauce over each slice, then sprinkle with mozzarella and Parmesan cheese.
5. Bake for 25-30 minutes or until cheese is melted and bubbly.
6. Serve hot, garnished with fresh basil leaves if desired.
Cooking Time: 25-30 minutes
Chickpea and Spinach Stew
Warm up with this comforting, plant-based stew that’s packed with protein-rich chickpeas and nutrient-dense spinach. This recipe is a great way to use up any leftover veggies you have on hand.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 tsp ground cumin
– Salt and pepper, to taste
– Optional: lemon wedges for serving
Instructions:
1. In a large pot, sauté onion, garlic, and red bell pepper in a little water until tender.
2. Add chickpeas, spinach, diced tomatoes, vegetable broth, and cumin. Season with salt and pepper.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
4. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 25-30 minutes
Greek Yogurt and Cucumber Salad
Beat the heat with this light and refreshing salad that combines the tanginess of Greek yogurt with the cooling crunch of cucumber.
Ingredients:
– 1 large cucumber, peeled and thinly sliced
– 1 cup Greek yogurt
– 2 tablespoons chopped fresh dill
– Salt and pepper to taste
– 1 tablespoon lemon juice
Instructions:
1. In a medium bowl, whisk together Greek yogurt, salt, and pepper until smooth.
2. Add the sliced cucumber to the bowl and stir gently to combine.
3. Sprinkle the chopped fresh dill on top of the salad and toss to coat.
4. Squeeze the lemon juice over the salad and serve immediately.
Cooking Time: 10 minutes
Roasted Vegetable and Hummus Wrap
A flavorful and healthy wrap filled with roasted vegetables, creamy hummus, and fresh greens. Perfect as a snack or light meal.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked chickpeas
– 1/4 cup hummus
– 1 cup mixed roasted vegetables (such as zucchini, bell peppers, eggplant, and onions)
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Spread the hummus evenly over the tortilla, leaving a small border around the edges.
4. Arrange the roasted vegetables on top of the hummus.
5. Sprinkle the chopped parsley over the vegetables.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
7. Serve warm or at room temperature.
Cooking Time: 20-25 minutes (roasting time) + assembly time
Spaghetti Squash with Marinara Sauce
This recipe is a creative take on traditional spaghetti, using roasted spaghetti squash as the base and pairing it with a rich and tangy marinara sauce. It’s an easy and healthy option for a quick weeknight dinner or lunch.
Ingredients:
– 2 medium-sized spaghetti squash
– 1/4 cup olive oil
– 1 onion, chopped
– 3 garlic cloves, minced
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil.
4. Roast for 30-40 minutes, or until the flesh is tender and can be easily shredded.
5. In a large skillet, sauté the chopped onion and minced garlic in a little bit of olive oil until softened.
6. Add the crushed tomatoes, oregano, salt, and pepper. Simmer for 10-15 minutes.
7. Shred the cooked squash into “spaghetti” strands and toss with the marinara sauce.
Cooking Time: 45-50 minutes
Vegetable and Tofu Stir-Fry
A quick and flavorful stir-fry that combines the protein-packed power of tofu with a colorful medley of vegetables, all cooked to perfection in just 15 minutes!
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas)
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the garlic and mixed vegetables to the pan. Cook until the vegetables are tender-crisp, about 5 minutes.
4. Return the tofu to the pan and stir in soy sauce. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 15 minutes
Enjoy your delicious and healthy Vegetable and Tofu Stir-Fry!
Avocado and Black Bean Salad
This salad combines the creaminess of avocado with the earthy flavor of black beans, creating a perfect blend of textures and tastes. This dish is ideal for a quick lunch or dinner that’s both nutritious and delicious.
Ingredients:
– 2 ripe avocados, diced
– 1 cup cooked black beans
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh cilantro
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced avocado, black beans, red bell pepper, and cilantro.
2. Squeeze the lime juice over the mixture and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Stuffed Portobello Mushrooms with Quinoa
Elevate your meal game with this flavorful and nutritious recipe that combines the earthy taste of portobello mushrooms with the nutty goodness of quinoa. This dish is perfect for a quick weeknight dinner or a weekend brunch.
Ingredients:
– 4 large portobello mushrooms, stems removed
– 1 cup cooked quinoa
– 1/2 cup grated cheddar cheese (optional)
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix quinoa, cheese (if using), olive oil, onion, garlic, and thyme.
3. Stuff each mushroom cap with the quinoa mixture, dividing it evenly among the four caps.
4. Place stuffed mushrooms on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until the mushrooms are tender and the filling is lightly browned.
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Chili
Warm up with a hearty bowl of Sweet Potato and Black Bean Chili, perfect for a cozy night in or a healthy lunch on-the-go. This vegan-friendly recipe combines the natural sweetness of sweet potatoes with the earthy flavor of black beans.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– Water, as needed
Instructions:
1. In a large pot, sauté the onion, garlic, and sweet potato in a little water until tender.
2. Add the black beans, red bell pepper, diced tomatoes, cumin, and paprika. Stir well.
3. Bring to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh cilantro or scallions, if desired.
Cooking Time: 20-25 minutes
Broccoli and Cheese Stuffed Potatoes
Experience the perfect comfort food with this simple recipe that combines the richness of cheese, the nutty flavor of broccoli, and the heartiness of baked potatoes.
Ingredients:
– 4 large baking potatoes
– 2 cups broccoli florets
– 1 cup shredded cheddar cheese
– 1/4 cup milk
– 2 tablespoons butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake the potatoes for 45-60 minutes, or until tender.
3. In a pan, sauté the broccoli in butter until tender.
4. In a bowl, mix the cooked broccoli with milk and shredded cheese.
5. Slice the baked potatoes in half lengthwise.
6. Stuff each potato with the broccoli-cheese mixture.
7. Bake for an additional 10-15 minutes or until the cheese is melted and bubbly.
Cooking Time: 1 hour 10-15 minutes
Mediterranean Lentil Salad
A refreshing and flavorful salad that combines the nutty taste of lentils with the bright flavors of the Mediterranean. Perfect for a light lunch or dinner, this recipe is also great as a side dish or added to wraps and sandwiches.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup extra-virgin olive oil
– 1 small red onion, finely chopped
– 1 small red bell pepper, seeded and chopped
– 1 small zucchini, chopped
– 1 can (14.5 oz) of artichoke hearts, drained and quartered
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or oregano leaves for garnish
Instructions:
1. Cook lentils according to package instructions using water or broth.
2. In a large bowl, whisk together olive oil, onion, bell pepper, zucchini, artichoke hearts, garlic, lemon juice, salt, and pepper.
3. Once lentils are cooked, let them cool slightly then add to the bowl.
4. Toss gently to combine.
5. Serve at room temperature or chilled.
Cooking Time: 30-40 minutes (includes cooking time for lentils)
Vegetable and Chickpea Tagine
Experience the warm, aromatic flavors of Morocco with this vibrant Vegetable and Chickpea Tagine recipe.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 medium-sized carrots, peeled and chopped
– 2 medium-sized zucchinis, chopped
– 1 large red bell pepper, chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– 1/2 teaspoon ground cinnamon
– Salt and pepper to taste
– 1 can diced tomatoes (14.5 oz)
– 1 cup vegetable broth
– Fresh parsley, chopped (for garnish)
Instructions:
1. Heat olive oil in a large Dutch oven over medium heat.
2. Add garlic, cumin, smoked paprika (if using), cinnamon, salt, and pepper. Cook for 1 minute, stirring constantly.
3. Add carrots, zucchinis, and red bell pepper. Cook for 5-7 minutes or until the vegetables start to soften.
4. Stir in chickpeas, diced tomatoes, and vegetable broth. Bring to a simmer.
5. Reduce heat to low and let it cook for 20-25 minutes or until the flavors have melded together and the vegetables are tender.
6. Garnish with chopped parsley and serve over couscous or crusty bread.
Cooking Time: 45-50 minutes
Spinach and Feta Stuffed Tomatoes
A flavorful twist on classic stuffed tomatoes, this recipe combines the richness of feta cheese with the nutritious goodness of spinach. Perfect for a quick weeknight dinner or as an impressive side dish.
Ingredients:
– 4 large tomatoes
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides.
3. In a bowl, mix together spinach, feta cheese, garlic, and a pinch of salt and pepper.
4. Stuff each tomato with the spinach-feta mixture.
5. Drizzle the tops with olive oil and season with salt and pepper.
6. Bake for 20-25 minutes or until the tomatoes are tender and the filling is heated through.
Cooking Time: 20-25 minutes
Carrot and Ginger Soup
Warm up with a comforting bowl of this vibrant soup, featuring the sweetness of carrots and the spicy zing of ginger.
Ingredients:
– 2 large carrots, chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable or chicken broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little bit of oil over medium heat until they’re tender.
2. Add the vegetable or chicken broth to the pot and bring to a boil.
3. Reduce the heat and simmer for 20-25 minutes, or until the carrots are very tender.
4. Use an immersion blender to puree the soup until smooth, or let it cool and blend in a blender.
5. If desired, stir in the heavy cream or half-and-half to add richness and creaminess.
6. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Ratatouille with Herbed Quinoa
Savor the flavors of Provence with this hearty and aromatic vegetable stew, served over a bed of fragrant herbed quinoa.
Ingredients:
For the Ratatouille:
– 2 large eggplants, diced
– 2 large zucchinis, diced
– 1 large red bell pepper, diced
– 1 large onion, chopped
– 4 garlic cloves, minced
– 1 can (28 oz) of crushed tomatoes
– 1 tsp dried thyme
– Salt and pepper, to taste
For the Herbed Quinoa:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tbsp olive oil
– 1 tsp chopped fresh parsley
– 1 tsp chopped fresh basil
– Salt, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss eggplant, zucchini, and bell pepper with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes.
3. In a large skillet, sauté onion and garlic until softened. Add roasted vegetables, crushed tomatoes, thyme, salt, and pepper. Simmer for 20-25 minutes.
4. Cook quinoa according to package instructions. Stir in olive oil, parsley, basil, and salt.
5. Serve ratatouille over herbed quinoa.
Cooking Time: Approximately 45-50 minutes
Summary
Discover 20 delicious vegetarian recipes perfect for Weight Watchers! From Zucchini Noodles with Avocado Pesto to Spinach and Feta Stuffed Tomatoes, these healthy dishes are sure to satisfy your taste buds while keeping you on track. With a variety of options like Quinoa Stuffed Bell Peppers, Lentil and Spinach Curry, and Black Bean and Sweet Potato Tacos, there’s something for everyone. Plus, many of these recipes can be easily adjusted to fit your daily points allowance. Start cooking up healthy living with these mouth-watering vegetarian Weight Watchers recipes!