143 vegetarian pat recipes

Variety of vegetables, they look colourful and taste very well. A very healthy enchiladas.

Vegan lentil rice roast with cashew gravy: a hearty sliceable loaf of lentils, millet, and brown rice bound with ground cashews, sage, and oats. Served under a silky blender cashew gravy.

Black-eyed peas with fresh spinach sauteed in vegetable broth with a pinch of cayenne. A low-fat vegetarian side dish ready in 20 minutes flat.

Tofu veggie burgers with rolled oats, wheat germ, soy sauce, and Italian herbs. A simple meatless burger patty that holds together and bakes on a sheet pan.

Low-fat asparagus guacamole made with pureed cooked asparagus and yogurt instead of avocado. Same guacamole seasonings - cumin, cayenne, garlic, tomato - a fraction of the fat.

Three-layer cranberry cheese bars with a buttery oat crumble crust, tangy cream cheese filling, and whole berry cranberry sauce on top. Makes 24 bars for holiday baking trays.

One-skillet beans and rice with black beans, corn, red pepper, and salsa in tomato sauce. Low-fat vegetarian dinner ready in 30 minutes using instant rice.

One-pot black-eyed peas and barley pilaf simmered in vegetable stock with thyme and parsley. A hearty vegetarian main dish loaded with fiber and ready in 30 minutes.

One-pot whole wheat couscous with brown lentils, fresh tomatoes, basil, and Parmesan in a vegetable juice broth. A filling low-fat vegetarian dinner for two, ready in about an hour.

Low-fat pasta with dry-sauteed vegetables in fat-free spaghetti sauce. Chunky onion, pepper, mushrooms, and zucchini over pasta with Parmesan. A quick vegetarian weeknight dinner.

Vegan red lentil loaf with brown rice, oats, carrots, and sage, served with a creamy red pepper sauce. A hearty plant-based main dish with protein-rich lentils and whole grains.

Blanched escarole leaves stuffed with marinated chickpeas, fresh tomatoes, garlic, and white wine vinegar. A vegan, low-fat Italian appetizer served at room temperature.

Vegetarian mock turkey shaped from oats, ground walnuts, sunflower seeds, peanut butter, and eggs with poultry seasoning and sea kelp. A retro plant-based roast centerpiece with celery stalk legs.

Traditional homemade seitan from whole wheat flour, washed to develop pure gluten and simmered in tamari, ginger and kombu stock. Classic plant-based meat substitute from scratch.

Couscous with tomato-eggplant sauce simmered with green pepper, garlic, and a Mediterranean herb blend. Hearty, low-fat vegetarian one-skillet dinner.

Indian-style lamb with sweet potatoes is a one-pot braise of minced lamb, garam masala, ginger and garlic simmered with sweet potato and kale. A light, low-fat curry-style dinner in under 30 minutes.