Vegetarian / Plant-forward friendly Meals and Recipes

1. Sweet Potato & Black Bean Quinoa Bowl

8

Ingredients

• 1 large sweet potato, peeled and diced
• 1 cup cooked quinoa
• 1 can (≈15 oz) black beans, drained and rinsed
• 1 avocado, sliced
• 2 Tbsp extra-virgin olive oil
• 1 tsp smoked paprika
• 1 lime (juice)
• Salt & pepper to taste
• Optional toppings: chopped cilantro, pumpkin seeds

Shopping List

• Sweet potato (1 large)
• Quinoa (dry or pre-cooked)
• Black beans (1 can)
• Avocado (1)
• Extra-virgin olive oil
• Smoked paprika
• Lime (1)
• Salt & pepper
• Optional: cilantro, pumpkin seeds

Instructions

1. Preheat oven to ~425°F (≈220°C). Toss diced sweet potato with 1 Tbsp olive oil, smoked paprika, salt & pepper. Spread on a baking sheet and roast ~20-25 minutes until tender and lightly browned.
2. Meanwhile cook quinoa as per package instructions (if dry).
3. In a bowl, combine cooked quinoa, black beans, roasted sweet potato, sliced avocado.
4. Drizzle with remaining olive oil and lime juice. Toss gently.
5. Top with cilantro and pumpkin seeds if using. Serve warm or at room temp.

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2. Lentil & Roasted Vegetable Salad with Lemon-Tahini Dressing

7

Ingredients

• 1 cup cooked green or brown lentils
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 2 Tbsp extra-virgin olive oil
• For the dressing: 2 Tbsp tahini, juice of ½ lemon, 1 Tbsp water (to thin), salt & pepper to taste
• Optional: chopped fresh parsley

Shopping List

• Lentils (dry or canned)
• Zucchini (1)
• Red bell pepper (1)
• Cherry tomatoes (1 cup)
• Extra-virgin olive oil
• Tahini
• Lemon (½ or 1)
• Salt & pepper
• Optional: fresh parsley

Instructions

1. Preheat oven to ~425°F (~220°C). Toss zucchini and red bell pepper with 1 Tbsp olive oil, season with salt & pepper. Spread on a baking sheet and roast ~18-20 minutes until tender and caramelized.
2. Meanwhile cook lentils if using dry, then drain and set aside.
3. In a small bowl whisk together tahini, lemon juice, water, salt & pepper until creamy and pourable.
4. In a large bowl combine cooked lentils, roasted vegetables, cherry tomatoes. Drizzle with dressing and toss.
5. Garnish with chopped parsley if using. Serve warm or chilled.

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3. Chickpea & Spinach Stuffed Portobello Mushrooms

7

Ingredients

• 4 large portobello mushroom caps, stems removed
• 1 can (≈15 oz) chickpeas, drained & rinsed
• 2 cups fresh spinach, chopped
• 2 Tbsp extra-virgin olive oil, divided
• 1 garlic clove, minced
• ¼ cup grated Parmesan (or vegan alternative)
• Salt & pepper to taste

Shopping List

• Portobello mushroom caps (4)
• Chickpeas (1 can)
• Fresh spinach (2 cups)
• Extra-virgin olive oil
• Garlic clove (1)
• Parmesan cheese (or vegan substitute)
• Salt & pepper

Instructions

1. Preheat oven to 400°F (~200°C). Brush the portobello caps with 1 Tbsp olive oil and season with salt & pepper. Place on a baking sheet, gill side up.
2. In a skillet heat remaining 1 Tbsp olive oil over medium heat. Add garlic, sauté ~1 minute. Add chickpeas and chopped spinach; cook until spinach wilts and chickpeas warm through (≈2-3 minutes).
3. Divide the chickpea-spinach mixture among the mushroom caps. Sprinkle with Parmesan (or substitute).
4. Bake in the oven ~12-15 minutes until mushrooms are tender and filling is warmed.
5. Serve as main dish with a side salad or whole-grain bread if desired.