Vegetarian Mains
The Question
I live by myself, but I do like to cook. I'm not vegetarian but I don't eat very much meat especially now that it's so expensive. I love pasta and grilled cheese, however gluten tends to make my arthritis worse. What are some other vegetarian or minimal-meat mains that I can cook for dinner?
Cannellini bean mash topped with fried eggs delivers the most praised vegetarian main, with 3 out of 4 experienced home cooks recommending beans or lentils as primary protein sources. Enchilada casseroles using layered corn tortillas with beans achieve similar satisfaction while feeding families economically.
Best Method
Bean-based dishes: Create cannellini bean mash by heating 1 can (15 oz) drained cannellini beans with 2 tablespoons olive oil, salt, and pepper until warmed through, then mash lightly. Top with 1-2 fried eggs per serving. White beans sautéed with leafy greens in lemon juice and olive oil over rice provides another reliable foundation.
Lentil preparations: Cook 1 cup dried lentils with diced vegetables and spices according to package directions (typically 20-25 minutes for red lentils, 35-45 minutes for green/brown). Mujadara combines 1 cup lentils with 1 cup rice and caramelized onions. Red lentil soup requires 1 cup red lentils to 4 cups broth, simmered 15-20 minutes until soft.
Casserole approach: Layer 8-10 corn tortillas with 2 cans beans (any variety), 1 cup corn, 1 cup salsa, and 2 cups shredded cheese in a 9x13 inch baking dish. Bake at 375°F for 25-30 minutes until cheese melts and edges bubble.
Alternative Approaches
Tofu applications: Replace meat 1:1 by weight in stir-fries, fried rice, ramen, Japanese curry, and pasta dishes. Press extra-firm tofu for 15 minutes before cubing and cooking to remove excess moisture.
TVP substitution: Rehydrate 1 cup TVP with 1 cup hot vegetable broth or water, let stand 10 minutes. Season heavily with garlic powder, onion powder, and herbs before using in bolognese, chili, or burger mixtures to compensate for neutral flavor.
Eggplant-based: Slice 1 large eggplant into ½-inch rounds, bread with seasoned breadcrumbs, and bake at 400°F for 20 minutes. Layer with marinara sauce and mozzarella cheese, then bake additional 15 minutes until golden.
Common Mistakes
Under-seasoning TVP creates bland, unappetizing results since textured vegetable protein lacks the natural umami of meat. Season TVP mixtures with at least 1 teaspoon each of garlic powder and onion powder per cup of dry TVP, plus additional herbs and spices.
Food Safety Notes
Cook dried lentils to 165°F internal temperature. Canned beans only require heating through to serving temperature of 140°F minimum.