Looking for nourishing and satisfying vegetarian meals? Here are 10 easy vegetarian meals that offer a good combination of flavour, convenience, and nutrition. From pasta bakes to protein-packed curries, try these out.
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1. Vegetable Lasagna
This classic recipe substitutes a variety of vegetables for meat and can be easily integrated into your everyday vegetarian cooking. An excellent dish for cheese lovers, too. The prep time is short, and afterwards, you can pop it in the oven.
Prep Time
15 mins
Cook Time
35 mins
Servings
4-6
Ingredients
- 2 tbsp olive oil
- 1 zucchini (courgette), sliced
- 1 red bell pepper, chopped
- 1 small eggplant (aubergine), diced
- 1 cup mushrooms, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 500ml tomato pasta sauce
- 250g ricotta cheese
- 200g shredded mozzarella
- 1 box no-boil lasagna noodles
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Preheat oven to 180°C (350°F).
- Heat olive oil in a large skillet over medium heat.
- Sauté onion and garlic until fragrant (about 2 mins).
- Add zucchini, pepper, eggplant, and mushrooms. Cook for 5-7 mins until softened.
- Stir in tomato sauce, oregano, salt, and pepper. Simmer for 5 mins.
- In a baking dish, spread a thin layer of sauce on the bottom.
- Layer noodles, half the veggie sauce, half the ricotta, and some mozzarella.
- Repeat with a second layer of noodles, sauce, ricotta, and mozzarella.
- Finish with a final layer of noodles, the remaining sauce, and cheese.
- Cover with foil and bake for 25 mins.
- Uncover and bake for an additional 10 minutes, until the cheese is bubbly and golden.
- Let rest for 5-10 mins before slicing and serving.
Did you know that only
2%
of New Zealand adults identify as vegetarians?
2. Jamie Oliver’s One-Pan Scruffy Veg Lasagne
Before vegetarian food bloggers, there were TV chefs. This is the British Chef's recipe for a twist on a traditional lasagna. You can make it in one ovenproof pan. Veg, tomato, and ricotta make this one complete. Compare the two recipes and let us know which one you prefer.
Prep Time
20 mins
Cook Time
40 mins
Servings
4
Ingredients
- 2 tbsp olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, grated
- 1 courgette (zucchini), grated
- 1 red pepper, chopped
- 400g can chopped tomatoes
- 2 tbsp tomato purée
- 250g ricotta cheese
- 6-8 fresh lasagne sheets, torn into chunks
- 100g grated cheddar or mozzarella
- Salt and pepper to taste
- Fresh basil or parsley to garnish (optional)
Instructions
- Preheat the oven to 200°C (400°F).
- Heat olive oil in a large ovenproof pan over medium heat.
- Add onion and garlic; sauté for 2-3 mins until softened.
- Stir in grated carrot, courgette, and red pepper. Cook for 5-6 mins.
- Add canned tomatoes and tomato purée. Simmer for 10 mins.
- Season with salt and pepper to taste.
- Stir in torn lasagne sheets so they’re coated in sauce.
- Spoon over dollops of ricotta cheese across the top.
- Sprinkle with grated cheddar or mozzarella.
- Transfer the whole pan to the oven and bake for 20-25 mins until golden and bubbling.
- Garnish with chopped herbs and serve hot.
Enjoy a load of Jamie's recipes here.
3. Roasted Curried Cauliflower
Indian spices combined with a head of cauliflower. One crisp and golden, every bite is full of smoky flavours. You can serve this with rice or on its own for a healthy vegetarian dish.
Prep Time
10 mins
Cook Time
25 mins
Servings
4
Ingredients
- 1 large head of cauliflower, cut into florets
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp curry powder
- ½ tsp turmeric
- ½ tsp garlic powder
- Salt and pepper to taste
- Juice of ½ lemon (optional)
- Fresh coriander to garnish
Instructions
- Preheat the oven to 200°C (400°F).
- In a large bowl, toss the cauliflower florets with olive oil.
- Sprinkle in cumin, curry powder, turmeric, garlic powder, salt, and pepper.
- Mix well to coat the cauliflower evenly with the spices.
- Spread the seasoned cauliflower in a single layer on a baking tray.
- Roast for 20-25 minutes, flipping halfway through, until tender and slightly crisp at the edges.
- Squeeze over lemon juice before serving, if using.
- Garnish with fresh coriander and serve warm as a main or side dish.
4. Mediterranean Hummus Bowl
This is a fresh no-cook meal that's full of texture. Protein-rich quinoa or roasted chickpeas are both tasty and healthy options. Looking for fuss-free food? You've found it!
Prep Time
10 mins
Cook Time
10 mins (optional)
Servings
2-3
Ingredients
- 1 cup hummus
- 1 cup cooked quinoa or couscous
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, thinly sliced
- ¼ cup kalamata olives, pitted
- ¼ cup crumbled feta or vegan feta
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
- Optional: roasted chickpeas or grilled zucchini for extra texture
Instructions
- Start with a shallow bowl or plate and spread a base layer of hummus.
- Spoon cooked quinoa or couscous onto one section of the bowl.
- Arrange cherry tomatoes, cucumber, red onion, olives, and feta around the bowl in sections or grouped together.
- Drizzle with olive oil and lemon juice.
- Sprinkle with oregano, salt, and pepper.
- Optional: Top with roasted chickpeas or grilled vegetables for extra protein and flavour.
- Serve immediately as a refreshing, no-cook meal.
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/h
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/h
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Carolina
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Francesco
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/h
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Andrea lena
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/h
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Elizabeth
$30
/h
1st lesson free!
Vanessa
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/h
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Georgios
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Sumit
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5. Greek Orzo Pasta Salad with Vegan Feta
A cold pasta salad with Mediterranean flavours and colour. With vegan feta, olives, and crisp veggies, there are some great textures. This is great for meal prep, picnics, or quick weekday dinners.
Prep Time
15 mins
Cook Time
10 mins
Servings
4
Ingredients
- 1½ cups orzo pasta
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ¼ cup red onion, thinly sliced
- ⅓ cup kalamata olives, halved
- ¼ cup vegan feta (or regular feta if preferred)
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper to taste
- Optional: fresh parsley or mint for garnish
Instructions
- Bring a medium pot of salted water to a boil. Add orzo and cook according to package instructions (typically 8-10 minutes).
- Drain and rinse the orzo under cold water to cool. Let it drain fully.
- In a large bowl, combine the orzo, cherry tomatoes, cucumber, red onion, and olives.
- Crumble in the vegan feta and gently mix it in.
- In a small bowl or jar, whisk together olive oil, red wine vinegar, oregano, salt, and pepper until well combined.
- Pour the dressing over the salad and toss to coat evenly.
- Chill in the fridge for 10-15 minutes if desired.
- Garnish with fresh herbs before serving.
Not ready to go fully vegetarian?
34%
of New Zealanders consider themselves “flexitarian”
6. Vegetarian Chickpea Curry
This is a quick curry that can be made in under half an hour. You can add coconut milk for a rich, creamy texture. Otherwise, it's perfectly fine without it. Curry has long been a staple of a healthy vegetarian diet, and this one is straightforward to make.
Prep Time
10 mins
Cook Time
15 mins
Servings
4
Ingredients
- 1 tbsp vegetable oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 tbsp grated fresh ginger
- 1 tbsp curry powder
- ½ tsp ground cumin
- 400g can chopped tomatoes
- 400g can chickpeas, drained and rinsed
- 100g fresh spinach
- ½ cup coconut milk (optional for creaminess)
- Salt and pepper to taste
- Cooked rice or flatbread, to serve
Instructions
- Heat oil in a large pan over medium heat.
- Add the chopped onion and sauté for 4-5 minutes, until it is soft.
- Stir in garlic and ginger; cook for 1-2 minutes.
- Add curry powder and cumin; cook for 30 seconds until fragrant.
- Pour in the chopped tomatoes and chickpeas. Stir well to combine.
- Simmer for 8-10 minutes, allowing the sauce to thicken.
- Stir in the spinach and cook until wilted (1-2 minutes).
- Optional: Add coconut milk and simmer for another 2-3 minutes for a creamier curry.
- Season with salt and pepper.
- Serve hot with rice or flatbread.
| Ingredient | Protein (per 100g) | Benefits | Common Uses |
|---|---|---|---|
| Lentils | 9g | High in iron, fiber, and folate | Soups, curries, stews |
| Chickpeas | 8.9g | Rich in protein and complex carbs | Curries, salads, hummus |
| Tofu | 8g | Complete protein, low in fat | Stir-fries, scrambles, grilling |
| Black Beans | 8.2g | High in antioxidants and fiber | Skillets, tacos, bowls |
| Quinoa | 4.4g (cooked) | Complete protein, gluten-free | Salads, bowls, baking |
| Tempeh | 19g | Fermented, gut-friendly soy protein | Sandwiches, stir-fries, grilling |
| Greek Yogurt | 10g | High in calcium and probiotics | Breakfasts, sauces, dips |
| Pumpkin Seeds | 19g | High in zinc, magnesium, healthy fats | Toppings, snacks, granola |
| Paneer | 18g | High-calcium dairy protein | Indian dishes, curries, grilling |
| Seitan | 25g | Dense wheat-based protein | Slices, kebabs, vegan roasts |
7. Spinach and Mushroom Quiche
Sautéed mushrooms, spinach, and cheese, this quiche is full of protein. It's great for almost any time of the day. You can eat it warm or cold, too!
Prep Time
20 mins
Cook Time
35 mins
Servings
6
Ingredients
- 1 pre-made shortcrust pastry (or gluten-free alternative)
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cups mushrooms, sliced
- 2 cups fresh spinach
- 4 large eggs
- 1 cup milk (dairy or plant-based)
- 1 cup shredded cheese (cheddar, mozzarella, or vegan cheese)
- Salt and pepper to taste
- Optional: pinch of nutmeg for extra flavour
Instructions
- Preheat oven to 180°C (350°F).
- Line a pie dish with the pastry, trimming any excess. Prick the base with a fork.
- Bake the pastry blind for 10 minutes, then set aside to cool slightly.
- In a skillet, heat olive oil over medium heat.
- Sauté the onions for 3-4 minutes, until they are soft. Then, add the mushrooms and cook until tender.
- Add the spinach and stir until it is just wilted. Remove from heat and let cool slightly.
- In a large bowl, whisk together eggs, milk, salt, pepper, and nutmeg (if using).
- Stir the sautéed vegetables into the egg mixture, then fold in the cheese.
- Pour the filling into the pre-baked crust and smooth the top.
- Bake for 30-35 minutes, or until the centre is set and the top is golden.
- Cool for 10 minutes before slicing. Serve warm or at room temperature.
Wondering how much protein is in a wholesome vegetarian meal?
30g
is a reasonable protein target per serving for many high‑protein vegetarian meals.
8. Red Lentil Soup with Saffron
With red lentils and aromatic seasoning, this is a creamy and comforting dish. Have it for dinner and if there's any left, keep it for leftovers. You can always add more spice if you prefer, too!
Prep Time
10 mins
Cook Time
25 mins
Servings
4
Ingredients
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 1 pinch saffron threads (optional but flavorful)
- 1 medium carrot, diced
- 1 tsp lemon juice (optional)
- Salt and pepper to taste
- Fresh parsley or coriander for garnish
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion and sauté for 3-4 minutes until translucent.
- Stir in garlic, cumin, and coriander; cook for 1 minute.
- Add the red lentils, diced carrot, and vegetable broth.
- Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the lentils are soft.
- If using, steep the saffron threads in 2 tablespoons of warm water for 5 minutes, then stir into the soup during the last 5 minutes of cooking.
- Use an immersion blender for a smoother texture, or leave it chunky.
- Add lemon juice for brightness, then season with salt and pepper to taste.
- Garnish with fresh herbs and serve hot.
Looking for something quick and easy? Try these recipes.
9. Black Bean Fajita Skillet
You can serve this quick, high-protein dinner in tortillas or in a bowl. It goes great with avocado or salsa, too. Flexible and quick, you can make this any night of the week.
Prep Time
10 mins
Cook Time
20 mins
Servings
4
Ingredients
- 1 tbsp olive oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 red onion, sliced
- 2 cloves garlic, minced
- 1 tsp chilli powder
- ½ tsp cumin
- ½ tsp smoked paprika
- 1 can (400g) black beans, drained and rinsed
- ½ cup corn kernels (fresh or frozen)
- Salt and pepper to taste
- Juice of ½ lime
- Optional toppings: avocado, fresh coriander, vegan sour cream, salsa
- Warm tortillas or rice, to serve
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add sliced peppers and onion; sauté for 5-6 minutes until softened and slightly charred.
- Stir in garlic, chilli powder, cumin, and smoked paprika. Cook for 1 minute.
- Add black beans and corn, stir well to combine.
- Season with salt and pepper; cook for another 5 minutes, stirring occasionally.
- Squeeze in lime juice before serving.
- Serve hot in warm tortillas or over rice, accompanied by your favourite toppings.
10. Stuffed Zucchini Boats with Ricotta & Lentils
Savoury lentils, ricotta, and marinara make this dish protein-rich and light. If you're looking for a low-carb alternative to pasta, this is a great option. Serve it alongside a fresh salad or grains to really enjoy the benefits of vegetarian food.
Prep Time
15 mins
Cook Time
25 mins
Servings
4
Ingredients
- 4 medium zucchinis, halved lengthwise
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cooked green or brown lentils
- ½ cup ricotta cheese (or vegan ricotta)
- ¼ cup grated Parmesan or nutritional yeast
- ½ cup crushed tomatoes or marinara sauce
- 1 tsp dried Italian herbs
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Instructions
- Preheat oven to 190°C (375°F).
- Use a spoon to carefully scoop out the centre of each zucchini half, creating a "boat." Set aside the scooped flesh.
- Lightly brush zucchini boats with olive oil and place on a baking tray.
- In a skillet, heat remaining olive oil over medium heat.
- Sauté onion and garlic for 2-3 minutes until softened.
- Chop the reserved zucchini flesh and add it to the pan; cook for another 3 minutes.
- Stir in cooked lentils, crushed tomatoes, herbs, salt, and pepper. Simmer for 5 minutes.
- Remove from heat and fold in ricotta and Parmesan.
- Spoon the filling into each zucchini boat.
- Bake for 20-25 minutes, or until the zucchini is tender and the tops are golden.
- Garnish with fresh herbs and serve warm.
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