15 Vegetarian Quick Meals

You're about to discover how to transform simple vegetarian ingredients into satisfying meals in 30 minutes or less. As a busy cook, you'll appreciate these plant-based recipes that don't sacrifice flavor for convenience. Whether you're craving the comfort of creamy pasta or the zest of Mediterranean cuisine, these 15 quick-fix options offer protein-rich alternatives to meat-based dishes. Let's explore how you can stock your pantry and prep these meals efficiently, starting with the most popular weeknight choices.

Creamy Spinach and Mushroom Pasta

Creamy Spinach and Mushroom Pasta combines earthy mushrooms with vibrant spinach in a rich, velvety sauce that coats every strand of pasta perfectly. This vegetarian dish delivers a restaurant-quality meal in just 30 minutes, making it ideal for busy weeknights when you want something satisfying yet quick.

The key to this recipe's success lies in properly sautéing the mushrooms until they release their moisture and develop a golden-brown color, which intensifies their flavor. Fresh spinach adds color, nutrients, and a subtle taste that complements the mushrooms without overpowering the dish.

Ingredients:

• 1 pound fettuccine or penne pasta
• 16 oz mushrooms, sliced
• 10 oz fresh spinach
• 4 cloves garlic, minced
• 2 cups heavy cream
• 1 cup vegetable broth
• 1/2 cup grated Parmesan cheese
• 3 tablespoons olive oil
• 1 tablespoon butter
• 1 teaspoon dried thyme
• Salt and black pepper to taste
• 1/4 teaspoon nutmeg

Cook pasta in a large pot of salted water according to package directions until al dente. Meanwhile, heat olive oil and butter in a large skillet over medium-high heat. Add mushrooms and cook until golden brown, about 8-10 minutes. Add garlic and thyme, cooking for another minute until fragrant. Pour in the vegetable broth and cream, bringing the mixture to a gentle simmer. Reduce heat to medium-low and stir in the Parmesan cheese, letting the sauce thicken slightly.

Add the fresh spinach to the sauce in batches, stirring until wilted. Season with salt, pepper, and nutmeg. Drain the pasta, reserving 1/2 cup of pasta water, and add it to the sauce, tossing everything together until well combined. If needed, add reserved pasta water to reach desired consistency.

For best results, avoid washing mushrooms directly in water; instead, clean them with a damp paper towel to prevent them from becoming waterlogged. The sauce will continue to thicken as it cools, so serve the dish immediately for optimal texture. Store any leftovers in an airtight container in the refrigerator for up to 3 days, reheating gently with a splash of cream or milk to restore the sauce's consistency.

15-Minute Black Bean Tacos

Minute Black Bean Tacos are the perfect solution for busy weeknights when you need a nutritious, satisfying meal in under 15 minutes. These vegetarian tacos deliver the perfect balance of protein, fiber, and Mexican-inspired flavors while being incredibly simple to prepare.

The combination of seasoned black beans, fresh vegetables, and warm corn tortillas creates a symphony of textures and tastes that will satisfy even dedicated meat-eaters. This recipe is also highly customizable, allowing you to adjust the spice levels and toppings according to your preferences.

Ingredients:

• 2 cans (15 oz each) black beans, drained and rinsed
• 12 corn tortillas
• 1 tablespoon olive oil
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 lime
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1/2 cup diced red onion
• 1 avocado, sliced
• 1/2 cup fresh cilantro
• Hot sauce (optional)

Heat olive oil in a large skillet over medium heat. Add the black beans and all dry seasonings, stirring to combine. Cook for 3-4 minutes until the beans are heated through, gently mashing some of them with the back of a spoon to create a partially refried consistency. Meanwhile, warm the corn tortillas in a separate dry skillet or directly over a gas flame for about 30 seconds per side. Once the beans are ready, squeeze half a lime over them and stir.

Assemble the tacos by placing a generous spoonful of the seasoned black beans in each tortilla, then top with lettuce, tomatoes, red onion, avocado slices, and cilantro. Serve with remaining lime wedges and hot sauce if desired.

For best results, avoid warming too many tortillas at once as they can become tough if they cool and are reheated. To keep the beans from drying out, add a tablespoon of water while heating if needed. Store any leftover bean mixture in an airtight container in the refrigerator for up to 5 days, reheating with a splash of water to restore moisture.

Mediterranean Quinoa Bowl

Mediterranean Quinoa Bowl is a vibrant and nutritious vegetarian dish that combines the protein-rich ancient grain quinoa with fresh Mediterranean ingredients. The combination creates a perfect balance of flavors, textures, and colors while providing essential nutrients for a complete meal.

This versatile bowl can be served warm or cold, making it ideal for meal prep and busy weekdays. The Mediterranean ingredients like olives, tomatoes, and cucumber bring brightness and authentic flavors to the dish, while the quinoa base ensures you stay satisfied for hours.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 cucumber, diced
• 2 cups cherry tomatoes, halved
• 1 cup Kalamata olives, pitted
• 1 red onion, finely chopped
• 1 cup crumbled feta cheese
• 2 tablespoons extra virgin olive oil
• 1 lemon, juiced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Rinse quinoa thoroughly under cold water. In a medium saucepan, bring vegetable broth to a boil and add quinoa. Reduce heat to low, cover, and simmer for 15-20 minutes until quinoa is tender and liquid is absorbed. Fluff with a fork and let cool for 5 minutes.

While the quinoa cooks, prepare the Mediterranean toppings by combining cucumber, tomatoes, olives, and red onion in a large bowl. In a separate small bowl, whisk together olive oil, lemon juice, minced garlic, and oregano to make the dressing. Once the quinoa has cooled slightly, add it to the bowl with vegetables and pour the dressing over top. Gently toss everything together, then add crumbled feta cheese and season with salt and pepper to taste.

For the best results, let the assembled bowl sit for 10-15 minutes before serving to allow the flavors to meld together. The dish can be stored in an airtight container in the refrigerator for up to 3 days, though the cucumber may release excess moisture over time. If making ahead, consider adding the cucumber and feta cheese just before serving to maintain optimal texture.

Stir-Fried Tofu With Vegetables

Stir-fried tofu with vegetables is a protein-rich vegetarian dish that combines the subtle flavor of tofu with colorful, crisp vegetables in a savory sauce. This versatile meal works well with whatever seasonal vegetables you have on hand and can be prepared in under 30 minutes.

The key to perfect stir-fried tofu lies in properly preparing the tofu before cooking. Pressing excess moisture from the tofu helps it achieve a firmer texture and allows it to better absorb the flavors of the sauce. This preparation step makes the difference between bland, soggy tofu and perfectly seasoned, slightly crispy pieces.

• 1 block (14 oz) firm tofu
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 carrots, julienned
• 1 cup snap peas
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 3 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 teaspoon sesame oil
• Salt and pepper to taste

Press the tofu between paper towels for 15-20 minutes, then cut into 1-inch cubes. Meanwhile, prepare the sauce by mixing soy sauce with cornstarch until smooth. Heat vegetable oil in a large wok or skillet over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove tofu and set aside.

Add remaining oil to the pan along with garlic and ginger. Stir-fry for 30 seconds until fragrant. Add vegetables in order of cooking time (carrots first, followed by broccoli, then bell pepper and snap peas). Stir-fry until vegetables are crisp-tender. Return tofu to the pan, add the sauce mixture, and cook until the sauce thickens. Finish with sesame oil and season with salt and pepper to taste.

For best results, maintain high heat throughout the cooking process and avoid overcrowding the pan. If your pan is small, cook ingredients in batches. Additionally, have all ingredients prepped and ready before starting, as stir-frying moves quickly and requires immediate attention to prevent overcooking.

Chickpea Curry in a Hurry

Chickpea curry is a protein-rich vegetarian dish that brings the warmth and complexity of Indian spices to your table in just 20 minutes. This simplified version maintains authentic flavors while cutting down on preparation time, making it perfect for busy weeknight dinners.

This recipe serves 4 people and pairs wonderfully with rice, naan bread, or quinoa. The combination of chickpeas and tomatoes creates a hearty base, while the blend of spices delivers a rich, aromatic experience that satisfies both vegetarians and meat-eaters alike.

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• Fresh cilantro for garnish
• 1 lime, cut into wedges

Heat oil in a large pan over medium heat and sauté onions until translucent, about 5 minutes. Add garlic and ginger, cooking for another minute. Stir in curry powder and cumin, then add chickpeas, diced tomatoes, and coconut milk. Bring to a simmer and cook for 10 minutes, stirring occasionally, until the sauce thickens slightly. Season with salt and black pepper to taste.

For optimal texture and flavor, lightly mash some of the chickpeas against the side of the pan while cooking. This will help thicken the sauce naturally and create a more satisfying consistency. Serve hot, garnished with fresh cilantro and lime wedges on the side.

One-Pot Lentil Soup

One-Pot Lentil Soup is a hearty, protein-rich vegetarian meal that combines the earthiness of lentils with aromatic vegetables and warming spices. This classic comfort food isn't only nutritious but also budget-friendly and requires minimal cleanup due to its one-pot preparation method.

This soup can be prepared in under an hour and makes excellent leftovers, as the flavors continue to develop over time. The combination of carrots, celery, and onions creates a traditional mirepoix base, while the addition of garlic and spices builds layers of complex flavors that complement the tender lentils.

• 2 cups dried brown or green lentils
• 1 large onion, diced
• 3 carrots, chopped
• 3 celery stalks, chopped
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• 8 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 2 bay leaves
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon thyme
• Salt and pepper to taste
• 2 cups fresh spinach (optional)

Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery, cooking until the vegetables soften, about 5-7 minutes. Add garlic, cumin, paprika, and thyme, stirring for another minute until fragrant. Pour in the vegetable broth, lentils, diced tomatoes, and bay leaves. Bring to a boil, then reduce heat and simmer covered for 25-30 minutes, until lentils are tender.

Remove bay leaves and season with salt and pepper to taste. If using spinach, stir it in during the last 2-3 minutes of cooking until wilted. Let the soup rest for 5 minutes before serving to allow the flavors to meld together.

For best results, rinse the lentils thoroughly before cooking and check them periodically during simmering, as cooking times may vary depending on the age and variety of lentils used. The soup can be made thicker or thinner by adjusting the amount of broth, and leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

Caprese Grilled Cheese Sandwich

A Caprese Grilled Cheese Sandwich combines the classic Italian ingredients of a Caprese salad with the beloved comfort of a grilled cheese sandwich. Fresh mozzarella, ripe tomatoes, and aromatic basil create a sophisticated yet simple meal that can be prepared in minutes.

This elevated sandwich takes the traditional grilled cheese to new heights by incorporating the bright flavors of Mediterranean cuisine. The melted mozzarella provides a creamy base, while the tomatoes add juicy sweetness and the basil brings a fresh, herbal note that ties everything together.

• 2 slices sourdough bread
• 4 oz fresh mozzarella, sliced
• 2 medium Roma tomatoes, sliced
• 6-8 fresh basil leaves
• 2 tablespoons butter, softened
• 1 tablespoon olive oil
• Salt and black pepper to taste
• Optional: balsamic glaze

Butter one side of each bread slice. On the non-buttered side of one slice, layer half of the mozzarella, followed by tomato slices, basil leaves, and the remaining mozzarella. Season with salt and pepper, then top with the second slice of bread, buttered side up. Heat a skillet over medium heat and add olive oil. Place the sandwich in the pan and cook for 3-4 minutes until golden brown, then flip and cook for an additional 2-3 minutes until the cheese is fully melted and the second side is crispy.

For best results, slice tomatoes thinly and pat them dry with paper towels before assembling the sandwich to prevent excess moisture. Allow the sandwich to rest for 1-2 minutes before cutting to help the cheese set slightly, which prevents the filling from sliding out. If using balsamic glaze, drizzle it on the inner side of one bread slice before assembling or serve it on the side for dipping.

Veggie-Loaded Fried Rice

Veggie-loaded fried rice transforms leftover rice into a vibrant, nutritious meal that comes together in minutes. This meat-free version packs plenty of vegetables while maintaining the satisfying, savory qualities of traditional fried rice.

This recipe emphasizes fresh, colorful vegetables and aromatic seasonings, creating a balanced dish that works perfectly as a main course or side dish. The key to successful fried rice lies in using day-old rice, which has had time to dry out slightly, preventing mushiness during cooking.

• 3 cups day-old cooked white rice
• 2 tablespoons vegetable oil
• 1 onion, diced
• 2 carrots, diced
• 1 cup frozen peas
• 1 cup corn kernels
• 2 cups chopped mixed vegetables (broccoli, bell peppers, mushrooms)
• 3 cloves garlic, minced
• 1 inch ginger, grated
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 eggs, beaten (optional)
• Green onions for garnish
• Salt and pepper to taste

Heat vegetable oil in a large wok or skillet over medium-high heat. Add onions, carrots, and garlic, sautéing until softened. Add the remaining vegetables and ginger, cooking until crisp-tender. Push the vegetables to one side of the pan and add beaten eggs if using, scrambling them quickly. Add the rice, breaking up any clumps with a spatula. Pour in soy sauce and sesame oil, stirring everything together until well combined and heated through.

Season with salt and pepper to taste, and garnish with chopped green onions before serving. The entire cooking process should take no more than 15-20 minutes once all ingredients are prepped.

For best results, prep all vegetables before starting to cook, and ensure the rice is completely cool before using. The rice can be made a day ahead and stored in the refrigerator. If using fresh rice, spread it on a baking sheet and refrigerate for at least an hour to dry it out slightly. Avoid overworking the rice while stirring to prevent it from becoming mushy.

Three-Bean Chili

Three-Bean Chili is a hearty vegetarian dish that combines the rich flavors of multiple bean varieties with traditional chili spices. This protein-packed meal delivers a satisfying texture and deep, complex taste profile without the need for meat.

This recipe takes approximately 45 minutes to prepare and serves 6-8 people. The combination of kidney beans, black beans, and pinto beans creates a substantial base, while the blend of spices and vegetables adds layers of flavor that develop further when left to simmer.

• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 can pinto beans, drained and rinsed
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 bell peppers, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cans diced tomatoes
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon oregano
• Salt and pepper to taste
• 2 cups vegetable broth

Heat olive oil in a large pot over medium heat and sauté onions, garlic, bell peppers, carrots, and celery until softened, about 5-7 minutes. Add all spices and cook for another minute until fragrant. Pour in the vegetable broth and diced tomatoes, then add all three types of beans.

Bring the mixture to a boil, then reduce heat and simmer for 25-30 minutes, stirring occasionally. The chili should thicken as it cooks. Taste and adjust seasonings as needed.

For best results, let the chili rest for 10-15 minutes before serving to allow the flavors to meld. The dish can be stored in an airtight container in the refrigerator for up to 5 days, and the flavor often improves the next day. To adjust the spice level, modify the amount of chili powder or add cayenne pepper to taste.

Sweet Potato and Black Bean Burritos

Sweet potato and black bean burritos combine the natural sweetness of roasted sweet potatoes with the earthy richness of black beans, creating a satisfying and nutritious vegetarian meal. The combination delivers a perfect balance of complex carbohydrates, protein, and fiber while remaining budget-friendly and easy to prepare.

These burritos can be made ahead and frozen for convenient meal prep, making them ideal for busy weeknight dinners or packed lunches. The filling is versatile enough to accommodate additional vegetables or toppings based on personal preference, and the completed burritos can be served soft or grilled for a crispy exterior.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 2 cans black beans, drained and rinsed
• 1 red onion, diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp paprika
• Salt and pepper to taste
• 8 large flour tortillas
• 2 cups shredded cheese
• 1 lime
• Fresh cilantro
• Optional: sour cream, avocado, salsa

Preheat the oven to 425°F (220°C). Toss diced sweet potatoes with olive oil, chili powder, cumin, and paprika. Spread on a baking sheet and roast for 25-30 minutes until tender and lightly caramelized.

Meanwhile, sauté the diced onion and garlic until softened, then add the black beans and heat through. Combine the roasted sweet potatoes with the bean mixture, adding lime juice, salt, and pepper to taste.

To assemble, warm the tortillas slightly to make them pliable. Place a portion of the filling in the center of each tortilla, top with cheese and cilantro, then fold in the sides and roll tightly. The burritos can be served immediately or wrapped in foil and heated in a 350°F (175°C) oven for 10-15 minutes until the cheese melts.

For best results, avoid overfilling the burritos as this can make them difficult to roll and keep intact. If planning to freeze, wrap each burrito individually in parchment paper, then aluminum foil, and store in a freezer bag for up to 3 months. To reheat frozen burritos, remove foil and microwave for 2-3 minutes or bake in a 350°F oven for 20-25 minutes until heated through.

Peanut Noodle Stir-Fry

This vibrant Peanut Noodle Stir-Fry combines the richness of peanut sauce with crisp vegetables and tender noodles. Ready in under 30 minutes, it's an ideal weeknight dinner that delivers both nutrition and satisfaction, while requiring minimal prep work.

The dish draws inspiration from Southeast Asian cuisine, featuring a perfect balance of sweet, savory, and tangy flavors. The protein-rich peanut sauce coats every noodle, while colorful vegetables add essential nutrients and a delightful crunch to each bite.

Ingredients:

• 8 oz rice noodles
• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 1 red bell pepper, sliced
• 2 carrots, julienned
• 2 cups snap peas
• 1 cup bean sprouts
• 3 green onions, chopped
• 1/4 cup crushed peanuts
• 1 lime, cut into wedges
• Red pepper flakes (optional)

Cook rice noodles according to package instructions until al dente. While noodles cook, whisk together peanut butter, soy sauce, rice vinegar, and sesame oil in a small bowl until smooth. Heat a large wok or skillet over medium-high heat, add a splash of oil, and stir-fry garlic and ginger until fragrant. Add vegetables except for bean sprouts and green onions, cooking until crisp-tender.

Drain the noodles and add them to the wok along with the peanut sauce. Toss everything together until well combined and heated through. Add bean sprouts and green onions in the final minute of cooking. Serve hot, garnished with crushed peanuts, lime wedges, and optional red pepper flakes.

For best results, have all ingredients prepped before starting to cook, as this dish comes together quickly. The sauce can be made ahead and stored in the refrigerator for up to three days. If the sauce becomes too thick, thin it with a little warm water or coconut milk. For extra protein, consider adding tofu or tempeh to the stir-fry.

Eggplant Parmesan Skillet

Eggplant Parmesan is traditionally a labor-intensive dish that requires breading, frying, and baking multiple layers. This skillet version streamlines the process while maintaining the classic flavors of tender eggplant, rich tomato sauce, and melted cheese that make this Italian favorite so beloved.

By cooking everything in a single skillet, you get a quick weeknight meal that's ready in under 45 minutes. The eggplant becomes tender and flavorful as it cooks directly in the sauce, eliminating the need for separate breading and frying steps while reducing the overall calorie content.

• 1 large eggplant, sliced into 1/2-inch rounds
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Heat olive oil in a large skillet over medium heat. Add the eggplant slices in a single layer and cook for 3-4 minutes per side until they begin to soften and brown slightly. Add garlic and cook for another minute until fragrant. Pour the marinara sauce over the eggplant, sprinkle with dried herbs, and reduce heat to medium-low. Let simmer for 15-20 minutes until the eggplant is completely tender.

Top the eggplant and sauce with mozzarella and Parmesan cheese. Cover the skillet and cook for an additional 5-7 minutes until the cheese is fully melted and bubbly. Remove from heat and let rest for 5 minutes before serving. Garnish with fresh basil leaves.

For best results, choose eggplants that are firm and glossy with no soft spots. Salting the eggplant slices and letting them sit for 30 minutes before cooking can help remove excess moisture and any potential bitterness, though modern eggplants are typically bred to be less bitter than their predecessors. If using this method, be sure to pat the slices dry before cooking and adjust the salt in your recipe accordingly.

Greek Chickpea Salad

Greek Chickpea Salad combines Mediterranean flavors with protein-rich legumes for a satisfying and nutritious meal. This vibrant dish features crisp vegetables, tangy feta cheese, and tender chickpeas tossed in a zesty lemon-herb dressing.

Perfect for meal prep or quick weeknight dinners, this no-cook recipe takes just minutes to assemble and can be stored in the refrigerator for several days. The salad delivers a healthy dose of fiber, protein, and essential nutrients while remaining light and refreshing.

• 2 (15 oz) cans chickpeas, drained and rinsed
• 1 English cucumber, diced
• 2 cups cherry tomatoes, halved
• 1 red onion, finely diced
• 1 red bell pepper, chopped
• 1 cup kalamata olives, pitted and halved
• 1 cup crumbled feta cheese
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 teaspoon dried basil
• Salt and black pepper to taste
• 1/4 cup fresh parsley, chopped

In a large bowl, combine the drained chickpeas, cucumber, tomatoes, red onion, bell pepper, and olives. In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, basil, salt, and pepper until well combined. Pour the dressing over the vegetable mixture and toss gently to coat evenly. Add the crumbled feta cheese and fresh parsley, then toss again lightly to combine.

For best results, chill the salad for at least 30 minutes before serving to allow the flavors to meld together. To prevent the vegetables from becoming too soft, add the cucumber just before serving if you plan to store the salad for multiple days. The olive oil may solidify slightly when chilled; simply let the salad stand at room temperature for 10-15 minutes before serving.

Cauliflower Mac and Cheese

Cauliflower Mac and Cheese transforms the classic comfort food into a lighter, vegetable-forward dish that maintains all the creamy, cheesy satisfaction of the original. By incorporating cauliflower, this recipe adds nutritional value while reducing carbohydrates, making it a smart choice for those seeking healthier alternatives to traditional pasta dishes.

This version combines tender cauliflower florets with macaroni pasta, all enveloped in a rich cheese sauce made from sharp cheddar and Parmesan. The cauliflower adds a subtle sweetness and pleasant texture that complements the pasta perfectly, while maintaining the familiar, homey appeal of mac and cheese.

• 1 medium cauliflower head, cut into florets
• 8 oz elbow macaroni
• 3 cups sharp cheddar cheese, grated
• 1 cup Parmesan cheese, grated
• 3 cups whole milk
• 4 tablespoons butter
• 1/4 cup all-purpose flour
• 1 teaspoon mustard powder
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1/2 cup breadcrumbs (optional)

Boil the cauliflower florets in salted water for 5-7 minutes until tender but still firm, then remove and set aside. In the same pot, cook the macaroni according to package instructions. Meanwhile, prepare the cheese sauce by melting butter in a large saucepan over medium heat. Add flour and whisk for 1-2 minutes to create a roux. Gradually add milk while whisking constantly to prevent lumps. Continue cooking until the mixture thickens, then add both kinds of cheese, mustard powder, and garlic powder, stirring until smooth.

Combine the cooked pasta and cauliflower in a large baking dish, then pour the cheese sauce over the mixture, stirring gently to coat everything evenly. If desired, top with breadcrumbs for extra crunch. Bake at 375°F (190°C) for 20-25 minutes until golden and bubbly.

For best results, avoid overcooking the cauliflower as it will continue to cook in the oven. The cheese sauce can be adjusted for thickness by adding more milk if it becomes too thick, or cooking it longer if too thin. Store leftovers in an airtight container for up to 3 days, reheating gently with a splash of milk to restore creaminess.

Vegetable and Hummus Wrap

A vegetable and hummus wrap is a nutritious, protein-rich meal that can be prepared in minutes, making it perfect for busy weekday lunches or light dinners. The combination of fresh, crisp vegetables and creamy hummus creates a satisfying blend of textures and flavors while providing essential nutrients.

This Mediterranean-inspired wrap can be customized based on seasonal vegetables and personal preferences. The hummus acts as both a binding ingredient and a flavorful spread, while also adding healthy fats and protein to keep you feeling full longer.

Ingredients:

• 1 large flour tortilla or wrap
• 1/3 cup hummus
• 1 cup fresh spinach leaves
• 1/2 cucumber, sliced
• 1 medium carrot, grated
• 1/4 red bell pepper, sliced
• 1/4 cup red onion, thinly sliced
• 4-5 cherry tomatoes, halved
• 2-3 slices of avocado (optional)
• Salt and pepper to taste

Warm the tortilla slightly in a dry skillet or microwave for 15-20 seconds to make it more pliable. Spread the hummus evenly across the center of the tortilla, leaving about an inch of space around the edges. Layer the vegetables in the center of the wrap, starting with spinach leaves and adding the cucumber, carrot, bell pepper, onion, tomatoes, and avocado if using. Season with salt and pepper.

To roll the wrap, fold in both sides of the tortilla over the filling, then roll from the bottom up, keeping the ingredients tight and compact. If desired, cut the wrap diagonally before serving.

For best results, avoid overfilling the wrap as this can make it difficult to roll and eat. If preparing in advance, consider placing moisture-heavy ingredients like tomatoes and cucumbers in the center of the wrap, away from the tortilla, to prevent sogginess. The wrap can be stored in the refrigerator for up to 4 hours when wrapped tightly in foil or parchment paper.