Delicious, Healthy, and Budget Friendly: Vegetarian Meals

The one misconception that I think most people have about eating healthy, is that they can't afford healthy food.  The easy way to get around this obstacle is to add more vegetarian meals into your weekly menu.  I was a strict vegetarian for about seven years, which worked especially well for the tight budget of a 18-25 year old.  Eating veg doesn't mean that you have to eat tofu or "meat-less" loaf or any of the other stereotypical vegetarian foods that carnivores often turn their noses up at.  Eating meat-free a couple of times a week can decrease fat and calories, as well as increase fiber and nutrition. It will also force you to experiment with new exciting foods and flavors, nicely solving that weekly menu rut that we all get into from time to time.

Health Benefits of Lentils

Moroccan Wild Rice and Lentils

2 tbsp olive oil
1/2 cup diced onion
1 clove garlic crushed
1 cup rice /lentil blend *
2 cups low sodium broth
1 tsp garam masala seasoning (save by buying only what you need from stores that sell spices in bulk)
1/2 cup of dried cranberries
tamari or soy sauce to taste

Cook onion and garlic in olive oil until soft.  Add spices to oil vegetable mixture and heat for a few minutes until fragrant.  Add broth and bring to a boil, then stir in rice and lentil mixture.  Cover and cook on low heat for about 35 -40 minutes.  Fluff with a fork and finish with dried cranberries and tamari. (6 servings for about)

*I purchased a bag of blended brown rice, wild rice, green, and red lentils.  If not available check out the bulk section of your local health food store and create your own blend.  Wild rice and a can of garbanzo beans works well also.

Serve with a side of steamed broccoli or kale for a balanced meal.

Spaghetti Squash with Bok Choy

1 spaghetti squash
1 bunch bok choy
4 cloves garlic sliced
1 small onion sliced
1 cup broth
2 tsp of olive oil
Parmesan cheese (optional)

Cut Spaghetti squash in half and place in a large pot that the entire squash will fit.  Fill half way with water and bring to a boil, then simmer for about 20 minutes or until  you can stick a fork into the flesh and it pulls away in "spaghetti" strands.  Let cool, remove seeds and scrape the spaghetti from the rind.

While the squash cooks : In a large skillet heat onions and garlic in olive oil on low heat until soft.  Add broth and shredded bok choy, cook on medium-low until the bok choy is tender.

Combine all of the ingredients in the big pot used to boil the squash and cook on medium for 5 minutes.  Add salt and pepper to taste.  (4 servings)

If you choose, top with parmesan cheese.


Minestrone Soup

1 red bell pepper or frozen peppers
1/2 red onion
1 zucchini
1 carrot
1/2 cup frozen mixed greens
3 cloves crushed garlic
3 tablespoons olive oil
1 can roasted diced tomatoes
1 can canelini or other beans, rinsed and drained
2 tsp Italian seasoning
4 cups low sodium broth
1/2 cup whole wheat pasta (optional)
Salt and Pepper

Chop and saute all veggies in olive oil, add broth and tomatoes and simmer for 20 minutes.  Add pasta and beans for an additional 15-20 minutes or more until the pasta is cooked (will vary depending on the cut of pasta you choose).

Serve with a slice of whole wheat garlic bread: toast on both sides, drizzle olive oil, rub garlic clove on top-yum!