Recipe

How to Make a Week's Worth of Vegetarian Dinners With Only 10 Ingredients

By Sasha Kran at University of Texas

In the United States, about 40% of food that is produced is then thrown away. Personally, I hate going into the fridge after grocery shopping and realizing that my food started to go bad before I could use it. One trick to help lower the amount of food you throw away is to buy less food. This idea can be daunting because you want to make sure that you won't run out of food before your next scheduled grocery trip. Plus, we all know how hard it is to think of new vegetarian dinner recipes. Here's how you can have a week of easy, satisfying vegetarian dinners with only 10 ingredients. 

Ingredients:

1. Zucchini

2. Broccoli

3. Pesto

4. Edamame

5. Cauliflower

6. Tempeh

7. Eggs

8. Sweet Potato

9. Spinach

10. Rice

Monday: Cauliflower Fried Rice

  • Cook Time: 10 mins
  • Total Time: 10 mins
  • Servings: 1
Ingredients
  • 1/3 bag riced cauliflower
  • 1/2 package tempeh
  • 1 1/2 cup edamame
  • 1 egg
  • Soy sauce optional

Sasha Kran

Step 1

Spray oil of your choice onto the pan and add in edamame.

Step 2

After a minute or two, add in riced cauliflower.

Step 3

Cut tempeh into cubes and add to the pan.

Step 4

Crack an egg into the middle of the pan and start to scramble it as it cooks.

Step 5

Pour in soy sauce, if desired, mix together, and enjoy!

Sasha Kran

Tuesday: Rice Bowl with Pesto Coated Tempeh

  • Prep Time: 40 mins
  • Cook Time: 7 mins
  • Total Time: 47 mins
  • Servings: 1
Ingredients
  • 1/4 cup brown rice dry
  • 1 cup broccoli
  • 1 cup spinach
  • 1/2 sweet potato
  • 1/2 package tempeh
  • 2 tablespoons pesto
  • Olive oil

Sasha Kran

Step 1

Cook brown rice as directed.

Step 2

Add desired oil to pan and add in broccoli.

Sasha Kran

Step 3

After about 3 minutes, add in spinach.

Sasha Kran

Step 4

While broccoli and spinach are cooking, poke holes into sweet potato with a fork, wrap in damp papertowel and microwave about 3-4 minutes, or until soft. Then cut half into cubes.

Sasha Kran

Step 5

Cut tempeh and coat in pesto. Assemble all ingredients in the bowl, and enjoy!

Sasha Kran

Wednesday: Cauliflower Crust Veggie Pizza

  • Cook Time: 30 mins
  • Total Time: 30 mins
  • Servings: 1
Ingredients
  • 1/3 bag riced cauliflower
  • 1 egg
  • Pesto
  • Zuchinni
  • 1-2 cups spinach

Sasha Kran

Step 1

Preheat oven to 400°.

Step 2

Add riced cauliflower to a bowl with egg and mix.

Sasha Kran

Step 3

Cover a cooking sheet with tinfoil and spread the cauliflower-egg mixture onto it.

Sasha Kran

Step 4

Put pizza crust into the oven and bake for 20 minutes or until golden brown.

Step 5

While cooking, coat a pan in oil and add in zucchini rounds.

Sasha Kran

Step 6

When zucchini starts to become tender, add in spinach.

Sasha Kran

Step 7

Take pizza crust out of oven and coat with pesto.

Sasha Kran

Step 8

Top with the sautéed veggies and enjoy!

Sasha Kran

Thursday: Omelette with Pesto, Spinach, Broccoli, and Edamame

  • Cook Time: 7 mins
  • Total Time: 7 mins
  • Servings: 1
Ingredients
  • 1/2 cup edamame
  • 1/2 cup broccoli
  • 1 cup spinach
  • 2 eggs
  • Pesto
  • Olive oil

Sasha Kran

Step 1

Coat pan with oil and add in edamame and broccoli.

Sasha Kran

Step 2

After broccoli becomes tender, add in spinach.

Sasha Kran

Step 3

Once spinach is wilted, add two whisked eggs into the pan.

Sasha Kran

Step 4

After about 5 minutes, flip the omelette and leave on medium heat until cooked through.

Sasha Kran

Step 5

Spread pesto on top of omelette and enjoy!

Sasha Kran

Friday: Tempeh with Roasted Sweet Potato and Zucchini Fritters

  • Cook Time: 10 mins
  • Total Time: 10 mins
  • Servings: 1
Ingredients
  • 1 zucchini shredded
  • 1 egg
  • 1/2 package tempeh
  • 1/2 sweet potato
  • Olive oil

Sasha Kran

Step 1

Squeeze excess water out of shredded zucchini using paper towel.

Sasha Kran

Step 2

Mix zucchini with egg in a bowl.

Sasha Kran

Step 3

Scoop the zucchini-egg mixture into an oil coated pan.

Sasha Kran

Step 4

Once the zucchini fritter becomes golden, flip and cook other side.

Sasha Kran

Step 5

Cut tempeh into strips, use other half of roasted sweet potato (or microwave another using previous directions) and assemble onto plate. Enjoy!

Sasha Kran

Saturday: Zucchini Noodles with Pesto and Veggies

  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins
  • Servings: 1
Ingredients
  • 1 zuchinni
  • 1 cup broccoli
  • 1 cup spinach
  • Pesto
  • Olive Oil

Sasha Kran

Step 1

Peel zucchini into ribbons.

Sasha Kran

Step 2

Add zucchini and broccoli into a pan. After a few minutes, add in spinach.

Sasha Kran

Step 3

After the zucchini is tender, mix in pesto and enjoy!

Sasha Kran

Sunday: Sweet Potato Stuffed with Egg and Spinach

  • Prep Time: 5 mins
  • Cook Time: 20 mins
  • Total Time: 25 mins
  • Servings: 1
Ingredients
  • 1 sweet potato
  • 2 eggs
  • 1/2 cup spinach
  • Pesto

Sasha Kran

Step 1

Preheat oven to 350°.

Step 2

Poke holes in sweet potato with fork and microwave about 3 minutes.

Sasha Kran

Step 3

Cut sweet potato in half and scoop out insides.

Sasha Kran

Step 4

Whisk eggs with spinach and add mixture into each half.

Sasha Kran

Step 5

Bake about 20 minutes, or until the egg has turned white and appears cooked.

Step 6

Add pesto on top and enjoy!

Sasha Kran

Now buy your ten ingredients and get cooking. Embrace the party in your stomach as you eat delicious meals while saving money and wasting less food.