The best vegetarian recipes for a meat-free meal
Thinking of going vegetarian or vegan – or perhaps you’re just looking to eat lighter? Try a vibrant curry, a perfect pasta or veggie-filled pie that will satisfy even the fussiest little eater.
Vegetarian meals are becoming an increasingly popular alternative to meat-heavy meals. While they might be better for the environment, vegetarian dishes are also packed with nutrients and give you the opportunity to experiment with flavours.
How to go vegetarian without damaging your health
More and more people are choosing to opt for a vegetarian diet. According to research conducted by Roy Morgan in 2019, nearly 2.5 million Australians now have all, or almost all, vegetarian or vegan diets. In the last decade the number of Australians following a plant-based diet has increased by almost 50%. However, a review in Clinical Nutrition found that following a vegan diet can result in deficiencies in micronutrients including vitamin B12, zinc, calcium and selenium. Here’s what else to be aware of if you want to go veggie:
- Take a vitamin B12 supplement
- Lift weights or do push-ups at least once a week
- Check you are getting enough protein
- Keep one eye on the scales
- Consider an omega-3 supplement
Vegetables in season
Hosting a dinner party and wanting to include vegetarian options but not sure where to start? From crisp summer greens to hearty winter staples, find out which of Australia’s freshest produce is in season with our guide to seasonal vegetables and the best ways to cook them.
Vegetarian recipes
Now you know which vegetables are in season, to help get you inspired we’ve collected our favourite vegetarian recipes below. Create a multi-course meal with vegetarian-friendly ingredients or incorporate these dishes into your menu if you’re not quite ready to give up meat.
Vegetarian pasta recipes
Sometimes it’s the case that the simpler the pasta dish, the better it tastes. Especially when including fresh veg.
Fresh tomato pasta
A classic example of a vegetarian pasta that is so simple to make but bursts with flavour – particularly when late-season tomatoes are still easy to find.
Get the recipe for Enrico Tomelleri’s spaghetti al pomodoro fresco here.
Linguine with roast cauliflower
This linguine is based on a recipe from Marcella Hazan that I’ve been varying for 20 years. Roasted cauliflower makes a great side dish; you can use whole smaller varieties to elevate its look.
Get the recipe for David Herbert’s linguine with roast cauliflower.
Butternut, spinach and ricotta conchiglioni
Ricotta is a wonderfully versatile ingredient. My preference is for the hunks of hefty wheel you can pick up from the deli counter by weight, rather than most of those you’ll find in a tub. Add blobs to hot cakes for pillowy pops, or use to fill scoopy pastas like conchiglioni (the biggest shells you can find).
Get the recipe for Alize Zasleavaksy’s butternut, spinach and ricotta conchiglioni.
Vegetable pasta salad
Pasta salads have a bad name and I have a lot of prejudice against them. But this one has a lot going for it.
Get the recipe for Elizabeth Hewson’s vegetable pasta salad.
Vegetarian risotto recipes
Vegetarian risottos can be creamy, flavourful dishes and made with a variety of fresh vegetables and herbs, offering a comforting and satisfying meal for plant-based diets.
Mixed mushroom, silverbeet and goat’s cheese risotto
Mushrooms are a go-to ingredient for a vegetarian dinner and this dish hits all the right notes.
Get the recipe for David Herbert’s mixed mushroom, silverbeet and goat’s cheese risotto.
Pea, lemon and zucchini risotto
With fresh peas, grated zucchini and lemon zest – this warming risotto tastes like autumn.
Get the recipe for David Herbert’s pea, lemon and zucchini risotto.
Vegetarian pie recipes
Hearty pastries filled with a variety of seasonal vegetables, cheese, and herbs, offering a comforting and satisfying meat-free option.
Corsican pie with courgette flowers
“Recipes even diehard carnivores will want to cook” is the boast of many a vegetarian cookbook.
Get the recipe for Yotam Ottolenghi’s Corsican pie with courgette flowers.
Fat hen pie
This pie is rich with wild greens and is best eaten with, you guessed it, even more greens. A healthy option from a kitchen gardener.
Get the recipe for Paulette Whitney’s fat hen pie.
Bean recipes
Beans are a versatile and nutritious source of plant-based protein, packed with fibre, vitamins, and minerals, making them a staple in many cuisines around the world.
Greek caramelised butter beans
This simple dish is a riff on the much-loved gigantes, an iconic Greek meal featuring giant butter beans.
Get the recipe for Georgina Hayden’s Greek caramelised butter beans.
Fasoulatha
White beans with a kick of chilli, Kathy Tsaples’ take on the national dish of Greece is homely and more-ish.
Get the recipe for Kathy Tsaples’ Fasoulatha.
Eggplant recipes
There are more ways to cook eggplant than you probably know. The mostly underrated vegetable can be found in hearty moussaka, punchy eggplant curries, or smothered in umami-packed miso sauce.
Smoky whole eggplants with crispy chickpeas, olives and tahini
No vegetable dish gets me more excited than charred eggplant – it’s a feast for the senses.
Get the Tom Walton’s smoky whole eggplants with crispy chickpeas.
Chargrilled eggplant and burnt butter yoghurt
Yoghurt, drained and thickened overnight and whisked with nutbrown butter, is a perfect match for smoky eggplant. This dish, served as a side at Anason in Barangaroo, is designed to share. Very simple but super impressive.
Get the recipe for Somer Sivrioglu’s chargrilled eggplant and burnt butter yoghurt.
Cauliflower recipes
Cauliflower can be a key ingredient for a plant-based diet, acting as a delicious alternative to a beef steak or a low calorie substitute for traditional rice.
Cauliflower, Pomegranate & Pistachio Salad
In this recipe Ottolenghi’s shows you how roasted and raw grated cauliflower are so different from one another, but so good together.
Get the recipe for Yotam Ottolenghi’s Cauliflower, Pomegranate & Pistachio Salad.
Fried cauliflower with blue cheese dip
Saba Alemayoh takes inspiration from her Tigrayan mother for this cauliflower recipe.
Get the recipe for Saba Alemayoh’s fried cauliflower with blue cheese dip.
Potato recipes
Potatoes are a staple in vegetarian cooking, offering endless possibilities from crispy fries and mashed potatoes to hearty stews and roasted wedges.
Garlicky chilli greens & potato
Served with some crusty bread to soak up the fragrant juices, it’s a meal that can solve all problems.
Get the recipe for Elizabeth Hewson’s garlicky chilli greens & potato here.
Sweet potato and pea curry
These moderately spiced vegetarian curries will win over even diehard meat eaters. Serve them with naan bread and a dollop of natural yoghurt.
Get the recipe for David Herbert’s sweet potato and pea curry here.
Zucchini recipes
Zucchini is a light and versatile vegetable, perfect for everything from stir-fries and fritters to baked casseroles and zoodles as a healthy pasta alternative.
Zucchini and feta fritters
These fritters are simple to make and great for brunch, lunch or a light dinner. The pasta is one of my favourite weeknight dinners; it’s easy to pull together and on the table in 20 minutes.
Get the recipe for David Herbert’s zucchini and feta fritters.
Zucchini and ricotta tart
A perfect spring vegetable tart that acts as a side dish or main course in itself. Whip up a side salad, if desired, for a light and bright meal.
Get the recipe for David Herbert’s vegetable tart here.
Want more cooking ideas? Check out this guide to cooking with vegetables that are in season or try your hand at these quick and healthy weeknight dinner recipes. For more recipes, go to theaustralian.com.au/life/food-drink.
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