vegetarian meals for spring

Spring is finally here, and it's time to celebrate by exploring new healthy vegetarian recipes that are perfect for this season. Whether you're looking for a light weeknight meal or a show-stopping dish for a special occasion, we've got you covered with the best plant-based meals of 2021.

1. Spring Vegetable Tart

This Spring Vegetable Tart is the perfect balance of crispy, flaky pastry and creamy, cheesy filling. It's packed with fresh spinach, asparagus, and parmesan cheese, making it a healthy and delicious dish that's perfect for any occasion.

Spring Vegetable Tart

Ingredients:

  • 1 sheet frozen puff pastry, thawed
  • 1 egg, beaten
  • 1/2 cup ricotta cheese
  • 1/2 cup grated parmesan cheese
  • 1 cup fresh spinach
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup asparagus, sliced diagonally
  • 1 garlic clove, minced
  • 1 tbsp olive oil
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 425°F.
  2. Roll out thawed puff pastry on a floured surface and transfer to a baking sheet lined with parchment paper.
  3. In a medium bowl, mix together ricotta cheese, parmesan cheese, and minced garlic. Spread the mixture evenly over the pastry, leaving a 1-inch border around the edges.
  4. Arrange spinach, cherry tomatoes, and asparagus over the cheese mixture. Drizzle with olive oil and season with salt and pepper.
  5. Brush the edges of the pastry with beaten egg and bake for 25-30 minutes, or until the pastry is golden brown.

2. Chickpea Flatbreads

These Chickpea Flatbreads are packed with flavor and nutrients, making them the perfect healthy lunch or dinner option. They're filled with roasted veggies, chickpeas, and a delicious tahini dressing, making them both hearty and satisfying.

Chickpea Flatbreads

Ingredients:

  • Whole grain flatbread (use gluten-free if desired)
  • 1 can chickpeas, drained and rinsed
  • 1 bell pepper, sliced
  • 1 red onion, sliced
  • 1 zucchini, sliced
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 1/4 cup water

Instructions:

  1. Preheat oven to 425°F.
  2. Arrange sliced vegetables on a baking sheet, drizzle with olive oil and season with salt and pepper. Roast for 20-25 minutes, or until veggies are tender and slightly charred.
  3. Meanwhile, mix together tahini, lemon juice, minced garlic, and water to create the dressing. Set aside.
  4. Once the veggies are done roasting, spread the chickpeas over the flatbread, followed by the roasted veggies. Drizzle the tahini dressing over the top.
  5. Pack up any remaining flatbreads for lunch tomorrow, or enjoy immediately!

3. Creamy Asparagus Soup

This Creamy Asparagus Soup is the perfect light and healthy meal that's both satisfying and delicious. It's packed with fresh asparagus, onion, garlic, and cream, making it a comforting soup that's perfect for any day of the week.

Creamy Asparagus Soup

Ingredients:

  • 1 bunch asparagus, trimmed and chopped
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 4 cups vegetable broth
  • 1 cup cream (use coconut cream for a vegan option)
  • 1 tbsp olive oil
  • Salt and pepper, to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and garlic and cook until softened, about 5 minutes.
  2. Add asparagus to the pot and cook for an additional 5 minutes, stirring occasionally.
  3. Pour in vegetable broth and bring to a boil. Reduce heat and let simmer for 20 minutes.
  4. Using an immersion blender, puree the soup until smooth. Stir in the cream and season with salt and pepper.
  5. Serve hot and enjoy!

4. Vegetarian Spring Rolls

These Vegetarian Spring Rolls are a light and healthy way to celebrate the arrival of spring. Filled with fresh veggies and wrapped in rice paper, they're the perfect appetizer or snack that's both refreshing and delicious.

Vegetarian Spring Rolls

Ingredients:

  • 8 rice paper wrappers
  • 1 carrot, julienned
  • 1 cucumber, julienned
  • 1 bell pepper, sliced
  • 1/2 cup fresh cilantro
  • 1/2 cup fresh mint leaves
  • 1/2 cup bean sprouts

Instructions:

  1. Soak one rice paper wrapper in a shallow bowl of warm water for about 10-15 seconds, or until soft.
  2. Remove the wrapper from the water and lay it flat on a clean surface.
  3. Arrange a portion of the carrots, cucumber, bell pepper, cilantro, mint leaves, and bean sprouts on the lower third of the rice paper.
  4. Gently roll the wrapper up tightly, tucking in the sides as you go.
  5. Repeat with remaining ingredients, and serve with your favorite dipping sauce!

5. Stuffed Portobello Mushrooms

These Stuffed Portobello Mushrooms are the perfect healthy meal that's filled with flavor and nutrients. They're filled with quinoa, spinach, and feta cheese, making them both hearty and satisfying.

Stuffed Portobello Mushrooms

Ingredients:

  • 4 large portobello mushrooms, stems removed
  • 1 cup cooked quinoa
  • 1 cup fresh spinach, chopped
  • 1/2 cup crumbled feta cheese
  • 1 garlic clove, minced
  • 2 tbsp chopped fresh parsley
  • 1 tbsp olive oil
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 400°F.
  2. Place portobello mushrooms gill side up on a baking sheet. Drizzle with olive oil and season with salt and pepper.
  3. In a mixing bowl, mix together quinoa, spinach, feta cheese, minced garlic, chopped fresh parsley, olive oil, salt, and pepper.
  4. Spoon the quinoa and spinach mixture into each mushroom cap, filling it to the top.
  5. Bake for 20-25 minutes, or until the mushrooms are tender and the filling is golden brown.

Whether you're a seasoned vegetarian or just looking to incorporate more plant-based meals into your diet, these healthy spring recipes are sure to satisfy your taste buds and leave you feeling energized and refreshed.

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