Vegetarian Meal Plan: 5 Meat-Free Family Dinners, About $59 a Week (UK £37)

Breakfast Tacos with Potatoes and Spinach

Scrambled eggs, crisp spiced potatoes and spinach in warm corn tortillas with a quick tomato pico de gallo.

Prep 11 min · Cook 18 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 1 lb russet potatoes, cut into 1 cm dice
• 3 oz baby spinach
• ½ bunch green onions, thinly sliced
• 7 large eggs
• 2 tomatoes, finely diced
• ¼ red onion, finely chopped
• ½ bunch cilantro, chopped
• 1 lime
• 11 corn tortillas
• 2½ tbsp vegetable oil
• ½ tsp smoked paprika
• ½ tsp garlic powder
• salt, to taste
• black pepper, to taste

Contains: egg. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.

Method

1. Put the potatoes in a microwave-safe bowl with 2 tablespoons of water, cover and microwave on high for 4 minutes until just tender (or simmer in salted water for 5 minutes). Drain well.
2. Heat 2 tablespoons of the vegetable oil in a large non-stick frying pan on medium-high heat. Fry the potatoes in a single layer for 7–8 minutes, turning, until golden and crisp. Season with the smoked paprika, garlic powder and salt, stir in the spinach until wilted, then tip into a bowl.
3. For the pico, mix the tomato, red onion, half the cilantro, the juice of half the lime and a pinch of salt.
4. Beat the eggs with a pinch of salt and black pepper. Add the rest of the oil to the pan, lower the heat to medium and pour in the eggs. Stir slowly for 2–3 minutes until softly scrambled and just set, with no runny egg left. Stir in the green onions.
5. Warm the corn tortillas in a dry frying pan or the microwave. Fill with the potatoes and eggs, top with the pico and the rest of the cilantro, and serve with the rest of the lime in wedges.

Leftovers: Best eaten straight away; the potatoes keep in the fridge for 2 days. Reheat until piping hot.

Tofu Japchae with Spinach and Carrots

Korean-style noodles with crisp tofu, spinach, carrot, peppers and egg ribbons in a sweet soy-sesame sauce.

Prep 15 min · Cook 17 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 9 oz flat rice noodles
• 3 garlic cloves, finely grated
• 12 oz extra-firm tofu
• 2 large eggs, beaten
• 1 yellow onion, thinly sliced
• 5 oz carrots, cut into matchsticks
• 1 bell pepper, red, thinly sliced
• 5 oz baby spinach
• ½ bunch green onions, thinly sliced
• 4½ tbsp soy sauce
• 2 tbsp brown sugar
• 2 tbsp toasted sesame oil
• black pepper, to taste
• 2½ tsp cornstarch
• 2½ tbsp vegetable oil
• 2½ tsp sesame seeds

Contains: egg, soy, sesame. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.

Method

1. Soak the rice noodles in a large bowl of just-boiled water for 6–8 minutes until soft, then drain and rinse under cold water. Mix the soy sauce, brown sugar, toasted sesame oil, garlic and a good grind of black pepper.
2. Pat the tofu dry, cut into small cubes and toss with the cornstarch. Heat 2 tablespoons of the vegetable oil in a large non-stick frying pan or wok on medium-high heat and fry for 6 minutes, turning, until golden on most sides. Lift out.
3. Pour the eggs into the pan, swirl into a thin omelette and cook for 1 minute until set. Roll up, slice into thin ribbons and set aside.
4. Add the rest of the oil and stir-fry the yellow onion, carrots and bell peppers for 3 minutes, then add the spinach and stir until just wilted.
5. Add the noodles, tofu and sauce and toss for 2 minutes until the noodles are glossy and hot. Serve topped with the egg ribbons, the green onions and the sesame seeds.

Leftovers: Keeps in the fridge for 2 days; eat cold or reheat until piping hot.

Lemon Garlic Broccoli Pasta

Pasta and broccoli tossed with garlicky olive oil and lemon, done in about 25 minutes.

Prep 5 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 11 oz dried pasta (penne, rotini or spaghetti)
• 11 oz broccoli, cut into small florets
• 1 lemon
• 4 garlic cloves, thinly sliced
• ½ cup vegetarian Italian-style hard cheese (Parmesan-style), grated (optional)
• 3½ tbsp olive oil
• salt, to taste
• black pepper, to taste
• ½ tsp red pepper flakes, to serve (optional)

Contains: wheat (gluten). Optional extras contain milk, egg. Always read the labels if you cook for someone with an allergy.

Method

1. Cook the pasta in a large pot of salted boiling water according to the packet, adding the broccoli for the last 4 minutes. Save a cup of the cooking water, then drain.
2. Meanwhile, warm the olive oil in a large pan on low heat and cook the garlic for 2–3 minutes until pale golden.
3. Add the pasta and broccoli to the pan with the grated zest and juice of the lemon and a splash of cooking water. Toss well, crushing some of the broccoli into the sauce.
4. Season with salt and black pepper, and serve with hard cheese and red pepper flakes if using.

Leftovers: Fridge 2 days; reheat with a splash of water until piping hot.

Halloumi and Mushroom Fajitas with Lime Crema

Golden halloumi strips with charred peppers, onion and mushrooms in warm tortillas, with a zesty lime crema.

Prep 14 min · Cook 14 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 12 oz halloumi (vegetarian version), cut into finger-thick strips
• 8 oz white mushrooms, thickly sliced
• 2 bell peppers, cut into strips
• 1 red onion, sliced
• 2 garlic cloves, finely chopped
• 2 limes
• ½ cup sour cream (vegetarian version)
• 11 corn tortillas
• ½ bunch cilantro, to serve (optional)
• 2 tbsp vegetable oil
• 1 tsp chili powder (mild blend)
• 1 tsp ground cumin
• ½ tsp dried oregano
• salt, to taste

Contains: milk. Check the label: wheat (gluten). Always read the labels if you cook for someone with an allergy.

Method

1. Mix the sour cream with the finely grated zest of 1 lime, a squeeze of its juice and a pinch of salt. Cut the other lime into wedges.
2. Heat 1 tablespoon of the vegetable oil in a large frying pan on medium-high heat. Add the halloumi and cook for 2 minutes each side until golden. Lift onto a plate.
3. Turn the heat to high and add the rest of the oil, the bell peppers, red onion and mushrooms. Cook for 6–7 minutes, stirring only now and then, until the vegetables are charred at the edges and the mushroom juices have cooked away.
4. Add the garlic, chili powder, ground cumin and dried oregano and stir for 1 minute. Return the halloumi, squeeze over the juice of the zested lime and toss together.
5. Warm the corn tortillas in a dry frying pan for 30 seconds each side, or wrapped in a clean damp cloth in the microwave for 1 minute.
6. Fill the tortillas with the halloumi and vegetables, add a spoonful of lime crema and the cilantro, if using, and serve with the lime wedges.

Leftovers: Best eaten straight away: halloumi turns firm as it cools. The vegetables keep in the fridge for 2 days.

BBQ Chickpeas and Sweet Potatoes

Roasted sweet potato cubes and red onion with sticky homemade barbecue-glazed chickpeas and cool lime cream.

Prep 9 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 1.25 lb sweet potatoes, unpeeled, cut into small cubes
• 1 red onion, cut into wedges
• 2 (15 oz) cans chickpeas, drained, rinsed and patted dry
• ½ cup sour cream (vegetarian version)
• 1 lime
• ½ bunch green onions, thinly sliced
• 2½ tbsp vegetable oil
• 1 tsp smoked paprika
• 3½ tbsp ketchup
• 2½ tsp brown sugar
• 2½ tsp apple cider vinegar
• ½ tsp garlic powder
• salt, to taste

Contains: milk. Check the label: celery, sulfites. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the oven to 425°F. Toss the sweet potatoes and red onion with 2 tablespoons of the vegetable oil, the smoked paprika and a good pinch of salt on a large baking tray in a single layer (use two trays if crowded). Roast for 10 minutes.
2. Meanwhile, mix the ketchup, brown sugar, apple cider vinegar, garlic powder and the rest of the oil, and toss the chickpeas in it.
3. Add the chickpeas and their glaze to the tray, toss everything together and roast for 10 minutes more, until the sweet potato is tender and the chickpeas are sticky.
4. Mix the sour cream with the finely grated zest and juice of the lime and a pinch of salt. Serve the tray with the lime cream spooned over and the green onions scattered on top.

Leftovers: Fridge 3 days; reheat in a hot oven until piping hot and add the lime cream fresh.

Chilli-Lime Chickpea Tacos with Sweetcorn and Avocado

Crisp air-fried spiced chickpeas in soft tortillas with smashed avocado and a fresh corn and tomato salsa.

Prep 7 min · Cook 13 min · Serves 4 · Amounts are scaled for your household.

Nutrition and cost per serving

Ingredients

• 2 × 400 g tins chickpeas, drained and rinsed
• 175 g frozen sweetcorn
• 2 tomatoes, finely diced
• ½ red onion, finely chopped
• ¼ bunch coriander, chopped
• 2 limes
• 2 avocados
• 7 plain tortilla wraps
• 2 tbsp olive oil
• 1 tsp mild chilli powder
• 1 tsp ground cumin
• ½ tsp garlic granules
• salt, to taste

Contains: gluten. Check the label: soya, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the air fryer to 200°C. Pat the chickpeas as dry as you can with absorbent paper, then toss with the olive oil, chilli powder, ground cumin, garlic granules and a pinch of salt.
2. Spread the chickpeas in an even layer in the basket and air-fry for 12–14 minutes, shaking the basket every 4 minutes, until crisp outside and tender inside.
3. Meanwhile, put the sweetcorn in a microwave-safe bowl with 1 tablespoon of water, cover and microwave for 3 minutes, stirring halfway, until steaming hot. Drain and mix with the tomato, red onion, half the coriander, the juice of 1 lime and a pinch of salt.
4. Mash the avocado with the juice of the second lime and a pinch of salt. Warm the wraps stack in the microwave for 30–40 seconds, wrapped in a clean damp tea towel.
5. Toss the hot chickpeas with the rest of the coriander. Spread each tortilla with avocado, top with the chickpeas and the salsa, fold and serve.

Leftovers: Best eaten fresh, as the chickpeas soften; the salsa keeps in the fridge for 1 day.

Egg and Edamame Rice Bowls

Soft scrambled egg, edamame and crunchy vegetables over rice with a sweet soy dressing.

Prep 8 min · Cook 20 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 275 g long-grain rice
• 5 eggs
• 275 g frozen edamame beans
• 125 g carrots
• 1 cucumber
• 25 ml rice vinegar
• ½ bunch spring onions, sliced
• 2½ tbsp soy sauce
• 2½ tsp honey
• 2 tsp toasted sesame oil
• 2½ tsp vegetable oil
• 2 tsp sesame seeds

Contains: egg, soya, sesame. Check the label: gluten. Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice, then put it in a saucepan with 525 ml of cold water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. Meanwhile, cook the edamame in boiling water for 3 minutes, then drain. Cut the carrots into thin matchsticks and thinly slice the cucumber.
3. Mix the soy sauce, honey, rice vinegar and toasted sesame oil in a small bowl.
4. Beat the eggs with 1 tablespoon of the soy mixture. Heat the vegetable oil in a large non-stick frying pan on medium heat, pour in the eggs and stir gently for 2–3 minutes until softly scrambled and just set, with no runny egg left.
5. Spoon the rice into bowls and top with the eggs, edamame, carrot and cucumber. Drizzle over the rest of the dressing and sprinkle with the sesame seeds and spring onions.

Leftovers: Best eaten fresh. Cooked rice must be cooled quickly and kept in the fridge for no more than 1 day; reheat until piping hot.

Veggie Pizza Pasta with Peppers, Sweetcorn and Mozzarella

Pasta in an oregano tomato sauce with peppers, onion and corn, finished with melted mozzarella like a pizza.

Prep 8 min · Cook 23 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 325 g dried pasta (penne, fusilli or spaghetti)
• 1 onion, chopped
• 1½ peppers (red, yellow or green), diced
• 2 garlic cloves, finely chopped
• 450 g passata
• 175 g frozen sweetcorn
• 100 g grated mozzarella (vegetarian version)
• 20 g vegetarian Italian-style hard cheese, finely grated
• 2½ tsp olive oil
• 1 tsp dried mixed herbs
• ½ tsp dried oregano
• ½ tsp sugar
• salt, to taste
• black pepper, to taste

Contains: gluten, milk. Check the label: egg. Always read the labels if you cook for someone with an allergy.

Method

1. Boil a full kettle. Cook the pasta in a large pan of salted just-boiled water for 10–12 minutes until just tender. Scoop out 100 ml of the cooking water, then drain.
2. Meanwhile, heat the olive oil in a large, deep frying pan on medium heat and cook the onion and peppers for 5 minutes until soft. Add the garlic, mixed herbs and dried oregano and stir for 30 seconds.
3. Add the passata, sugar and a pinch of salt and black pepper and simmer for 8 minutes, adding the sweetcorn for the last 3 minutes so it is steaming hot.
4. Toss the pasta into the sauce with a splash of the cooking water. Scatter over the mozzarella and hard cheese, cover with a lid and leave on a low heat for 3 minutes until the cheese has melted.

Leftovers: Fridge 3 days; reheat with a splash of water until piping hot.

Lentil, Potato and Pepper Balti with Rice

Green lentils, potatoes and peppers in a thick tomato, ginger and garam masala sauce, with rice.

Prep 11 min · Cook 26 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 175 g dried green lentils, rinsed
• 275 g white potatoes, cut into small cubes
• 1 pepper (red, yellow or green), cut into chunks
• 1 onion, chopped
• 3 garlic cloves, finely grated
• 20 g fresh ginger, finely grated
• 1 × 400 g tin chopped tomatoes
• ½ lemon
• 275 g long-grain rice
• ½ bunch coriander, to serve (optional)
• 1 vegetable stock cube
• 2½ tsp mild curry powder
• 1 tsp ground cumin
• 1 tsp garam masala
• 2 tbsp vegetable oil
• salt, to taste

Contains: celery. Check the label: gluten, milk, soya, mustard, sulphites. Always read the labels if you cook for someone with an allergy.

Method

1. Rinse the rice and put it in a saucepan with 525 ml of water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
2. Put the lentils in a saucepan with 850 ml of just-boiled water, bring back to the boil and simmer for 8 minutes. Add the potatoes and simmer for 12–14 minutes more, until both are tender, then drain, keeping 100 ml of the cooking water.
3. Meanwhile, heat the vegetable oil in a large frying pan on medium heat and cook the onion and peppers for 6–7 minutes until soft. Add the garlic, fresh ginger, mild curry powder, ground cumin and half the garam masala and stir for 1 minute.
4. Add the tomatoes and crumble in the stock cube. Simmer for 5 minutes until thick, then stir in the lentils and potatoes with enough of the cooking water to make a thick sauce and simmer for 2–3 minutes.
5. Stir in the rest of the garam masala and a squeeze of the lemon, season with salt and serve with the rice and coriander if using.

Leftovers: The curry keeps in the fridge for 3 days or the freezer for 3 months; reheat until piping hot. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.

Spinach and Ricotta Pasta Bake

Pasta in tomato sauce layered with creamy spinach and ricotta, baked under melted mozzarella.

Prep 15 min · Cook 30 min · Serves 4 · Amounts are scaled for your household.

Ingredients

• 300 g dried pasta (penne, fusilli or spaghetti), shells or penne
• 225 g ricotta
• 250 g frozen spinach
• 450 g passata
• 125 g grated mozzarella (vegetarian version)
• 25 g vegetarian Italian-style hard cheese, finely grated
• 1 onion, finely chopped
• 2 garlic cloves, chopped
• ½ basil (pack), to serve (optional)
• 1 tsp dried mixed herbs
• 2½ tsp olive oil
• salt, to taste
• black pepper, to taste

Contains: gluten, milk. Check the label: egg. Always read the labels if you cook for someone with an allergy.

Method

1. Heat the oven to 200°C (180°C fan). Cook the pasta in a large pan of salted boiling water for 2 minutes less than the packet says, then drain.
2. Meanwhile, heat the olive oil in a saucepan on medium heat and cook the onion for 5 minutes. Add the garlic and mixed herbs for 1 minute, then the passata. Simmer for 8 minutes and season with salt and black pepper.
3. Thaw the frozen spinach in a sieve under hot running water and squeeze out as much liquid as you can. Mix with the ricotta, half the hard cheese and a pinch of salt and pepper.
4. Toss the pasta with the tomato sauce and spread half in a large baking dish. Dot over the ricotta mixture, then top with the rest of the pasta.
5. Scatter over the mozzarella, torn, and the rest of the hard cheese. Bake for 20 minutes until bubbling and golden. Serve with torn basil if using.

Leftovers: Fridge 3 days or freezer 2 months; reheat covered until piping hot.