FRENCH ONION SHEPHERD’S PIE WITH LENTILS & CREAMY CAULIFLOWER POTATO MASH
Another great holiday entertaining recipe for you! This French onion shepherd’s pie is a total knockout. Super comforting, hearty enough to serve as a plant-based main, make ahead-friendly, and just so flavourful from all of the caramelized onions. We top it with a creamy and satisfying cauliflower potato mash for a little extra vegetable goodness.
This recipe takes some extra time because of the caramelized onions. They’re combined with French lentils and other aromatics to form the base of this pie. Once all of that’s squared away (and you could definitely make the base portion several days in advance), we steam some cauliflower and potatoes and whip them up into fluffy clouds to dollop on top. This is about 2 hours of cooking when all is said and done, but that’s what holidays are all about, right? A little extra effort for all of your favourite people 🙂
I cooked all of these components, and even did the final bake on the pie itself, in pieces from the All-Clad Essentials Nonstick Set. While this post is supported by All-Clad, I have to say that I love cooking with these pans so much (and basically everything else that All-Clad makes). These pans have all the ease of nonstick (so much easier to clean), they can go straight from the stove to the oven, and they’re easy to store in your cabinets without getting scratched thanks to the tidy nesting capability. I’ve been working with All-Clad since the summer, and as someone who used to have a total mish mash of pots and pans, it definitely inspires cooking confidence to have all the right tools for the job.
With all that said, I hope that you give this cozy recipe a shot for your next gathering! If you’re in the throes of planning your holiday meals. Is it too early to get a Christmas tree? Asking for a friend 🙂 Have a great week!
FRENCH ONION SHEPHERD’S PIE WITH LENTILS & CREAMY CAULIFLOWER POTATO MASH
NOTES: You could do an all cauliflower mash if you’re avoiding potatoes. Just substitute another 4 cups of chopped florets and start with only half the amount of non-dairy milk. Add more as needed until you reach a creamy consistency.
-To make ahead: thoroughly cool the French onion/lentil base in your serving dish. Once cooled, cover the dish and store it in the fridge. Make the cauliflower potato mash and let it cool before storing in a separate sealable container in the fridge. On the day that you’re serving, evenly spread the cauliflower potato mash over the French onion filling. Drizzle the top with olive oil and bake in a 375 degree oven for 45 minutes.
FRENCH ONION & LENTIL FILLING:
2 tablespoons olive oil, plus extra
3 lbs yellow onions, peeled and sliced into half moons
sea salt and ground black pepper, to taste
1 tablespoon thyme leaves, minced
1 bay leaf
1 clove of garlic, minced
1 tablespoon tomato paste
1 ½ cups French lentils, rinsed
1 ½ tablespoons sherry/balsamic vinegar
1 ½ tablespoons gluten-free tamari soy sauce
5 cups vegetable stock (plus extra)
CAULIFLOWER POTATO MASH:
2 cups water
2 cloves of garlic, peeled and smashed
1 ½ lbs Yukon gold potatoes, peeled and chopped
4 cups cauliflower florets (from approximately ½ a large head)
4 tablespoons vegan butter, room temperature
½ cup unsweetened non-dairy milk
1 tablespoon nutritional yeast
sea salt and ground black pepper, to taste
Heat a large (preferably nonstick) soup pot over medium heat. Pour in the olive oil and swirl it around. Add all of the sliced onions to the pot. You should hear a moderate sizzle. Saute the onions, stirring often, until they are just starting to soften on the edges. Then, lower the heat slightly. Keep cooking and stirring the onions occasionally until they are light golden brown, jammy, and super sweet. Not quite in the caramelized state, but getting there. This process will take anywhere from 45 minutes to an hour. Add splashes of water if the onions start to dry up/stick.
Increase the heat back to medium. Add the thyme, bay leaf, and garlic to the pot and stir until fragrant, about 30 seconds. Add the tomato paste and stir. Cook for about one minute. Add the lentils to the pot and stir. Then, add the sherry vinegar and tamari to the pot. Scrape up any browned bits on the bottom of the pot. Season everything with salt and pepper. Add the vegetable stock to the pot and stir once more. Cover the pot and bring it to a boil. Lower the heat to a simmer and then cook until lentils are tender, about 25-30 minutes. There should be just enough liquid to surround the onions and lentils. Add more vegetable stock if necessary.
Remove the bay leaf from the pot and allow the French onion base to cool slightly before transferring to a large, oven-safe skillet or other baking dish. I used an All-Clad Essentials Nonstick 12-inch round skillet. Set aside.
Make the creamy cauliflower potato mash! Pour the water into a large soup pot (I used the All-Clad Essentials stock pot with steamer insert) and bring it up to a boil. Pop the smashed garlic cloves in the water. Place the potatoes and cauliflower either directly into the pot or in a steamer insert. Keep the water at a strong simmer and close a lid on top of the pot. Steam the cauliflower and potatoes until the potatoes are fork-tender, about 20 minutes.
Drain the vegetables and return them to the pot. You can keep the garlic or toss it, your choice! Add the vegan butter, non-dairy milk, nutritional yeast, and lots of salt and pepper. Using a hand masher, mash the cauliflower and potatoes until smooth and creamy. Adjust the seasoning if necessary and set aside.
Preheat the oven to 375 degrees F.
Transfer the French onion and lentil base to an oven-safe skillet or other baking dish. I’ve used an All-Clad Essentials nonstick 12-inch skillet that is also oven-safe. Smooth the French onion and lentil base out. Then, dollop the creamy cauliflower and potato mash on top. Carefully spread the mash out over the surface of the French onion and lentil base. Drizzle the top of the mash with olive oil and some extra pinches of salt and pepper.
Bake the French onion shepherd’s pie for 25 minutes, or until bubbly and totally heated through. You can broil the top for extra browning if you like. Remove the pie from the oven and let it sit for 5 minutes before serving in shallow bowls.
63 High Protein Vegetarian Recipes: Focused on Fitness
In this post we’ve put together 63 vegetarian recipes to help you get enough protein into your diet.
We vegetarians often run into the trap of turning into a “carbatarian” – someone who mostly eats foods high in (refined) carbohydrates. This often happens when we replace meat with the “wrong” stuff.
Simply put: too much white bread, pasta, rice and heavily processed foods like breakfast cereals, frozen pizzas and other snacks.
But fret no more!
Whether you’re on a weight-loss journey or building muscle programme, these well-tested recipes will help you achieve your goal. Breakfast, lunch, dinner, we’ve covered it all!
Before we dive into the recipes let’s quickly answer how much protein we actually need and what vegetarian foods provide a proper amount of protein.
How much protein do we need?
The RDA, recommended daily allowance, is at a minimum of 0.36g of protein per pound of body weight (0.8g per kg bodyweight).
By percentage that would be roughly 10% of your daily caloric income. Note that is the minimum requirement for a non-active sedentary person to avoid a protein deficiency and get sick as a result. That means a full-on couch potato would just get by on that daily intake.
But how much protein does an active person need?
Of course this depends on your goals. But in general you can safely say if you want to build muscle you need more protein than that basic daily recommended allowance.
A higher protein intake is also likely to be beneficial for weight loss.
So, if you’re an active person, who does sports regularly, a healthy recommendation would be between 0.75g-1g of protein per lb of bodyweight per day (about 1.6-2.2 grams of protein per kg bodyweight).
By percentage that would be roughly 20-30% of your daily caloric income.
This is based on studies that have investigated the rates of something called muscle protein synthesis (essentially, new muscle being created) and how it differs depending on protein intake.
How much protein per vegetarian meal is realistic?
For most people, reasonably sized healthy meals have around 600kcal, give or take 200kcal.
If we want to hit protein requirements and aim to eat a wide variety of foods (not just cheese and processed meat replacements), here are the protein amounts we believe a vegetarian meal should at least have to be considered “high protein”:
NOTE: high-protein vegetarian meals can easily go up to 35g+ protein per 600kcal, if using cheese, eggs and processed meat replacements.
We purposefully took lower numbers per meal as a benchmark, because it allows for a wider variety of foods while still hitting protein goals even for sporty people.
And let’s be honest, to make protein account for 20%+ of your daily caloric intake, you have to make compromises as a vegetarian.
This means either a heavy focus on eggs, cheese, soy, seitan and other meat replacements or including protein shakes in your diet.
Make sure to check out our free meal plans, where all the calculations are done for you:
–> 7-Day High Protein Meal Plan
–> 7 Day Weight Loss Meal Plan
We created them with “protein in mind” 🙂
What vegetarian foods are high in protein?
Cheese, eggs, yogurt, lentils, seeds, nuts, quinoa, tofu and seitan are all high in protein and make excellent vegetarian choices.
Below is a table full of even more high protein veggie foods.
|High Protein Veggie Foods||Protein per 100g||Kcal per 100g|
|Black beans, cooked||8.86||132|
|Seitan (vital wheat gluten)||75.2||370|
|Chicken egg, medium||12.6||143|
|Mozzarella, whole milk||22.2||299|
|Cottage cheese, lowfat, 2% milkfat||11||82|
|Whole milk yogurt, plain||3.47||61|
|Whole milk, 3.25% milkfat||3.15||61|
As you can see there are many protein rich vegetarian foods around. But notice that some foods also come with a high amount of calories, like seeds and nuts.
But this list should help as a rough guideline. So, if you’re prepping a meal without a recipe make sure to use one or more of these ingredients for a protein boost.
How can I add protein to my vegetarian meal?
To an already-finished meal think of sprinkling nuts, cheese or nutritional yeast over the top. To replace meat within the meal try tofu, seitan, lentils or different types of cheese.
You can also add chia seeds to virtually any pancake batter – you’ll get a nice omega-3 boost, too!
Of course, the recipes below can use all types of the food in this list.
Smoked Tofu Breakfast Egg MuffinsCheck out the recipe here
Recipe by: HurryTheFoodUp
Bonus: works as a breakfast or snack
Boasting 22 grams of protein per serving due to the smoked tofu, cheddar cheese and eggs. Ever had a French Tarte Flambee? That’s what these egg muffins taste like!
Yogurt Breakfast with Raspberry CompoteCheck out the recipe here
Bonus: Swap Greek yogurt for “skyr”, if you have it available in your location for an extra protein boost.
This yogurt dish is relatively low in calories at roughly 303 kcal per serving. That’s enough to make a filling breakfast and still leave you plenty of calories left for the rest of your meals, if you are on a weight loss diet.
Farmer’s BreakfastCheck out the recipe here
Bonus: works well for breakfast, lunch or dinner 😉
Hearty and filling Farmer’s Breakfast. Full of protein and energy to keep you going. Perfect any time of the day. Ready in 30 mins. Embrace your rustic side.
Cashew Milkshake – Chocolate StyleCheck out the recipe here
Bonus: very quick and easy, can be stored for a while in the fridge, sooo yummy 🙂
This deliciously smooth cashew milkshake can be made any way you like – just follow the simple instructions and you’ll be drinking a mega shake in five minutes!
Spinach and Chickpea BakeCheck out the recipe here
Bonus: many different protein sources
Spinach, chickpeas, eggs and feta make this dish a premium protein source for vegetarians. On top it’s easy, delicious and super healthy- a breakfast your body will thank you for!
Bread Pudding BreakfastCheck out the recipe here
Bonus: great way to use up old bread
Looking for a new breakfast treat? Try our bread pudding breakfast – a healthy, high protein take on the classic dessert!
Tempeh SandwichCheck out the recipe here
Bonus: vegan, quick and something different
This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there. Whole grain sandwich bread is a great option to increase protein a little more.
Mint Pineapple and Spinach SmoothieCheck out the recipe here
Bonus: flax seeds for some omega 3
After a cool and refreshing summer drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint! Greek yogurt, flax seeds and cashews give this smoothie a serious protein boost!
Couscous Kaiserschmarrn RecipeCheck out the recipe here
Bonus: new take on pancakes
Love pancakes, but looking for something new? Try our couscous kaiserschmarrn recipe- healthy, delicious shredded pancakes!
Lentil PancakesCheck out the recipe here
Bonus: nutritionally rich and super quick
Not sure whether lentils really work in a pancake batter? We’ve tried and tested this recipe and can say these pancakes are not only delicious, but this is also a clever way to increase the amount of protein per serving.
Healthy Yogurt ParfaitCheck out the recipe here
Bonus: works nicely with any fresh fruit
This yogurt parfait is rich with fruits and nuts and is a deliciously quick way to start the day. Never get bored of breakfast again!
Breakfast Beans and EggsCheck out the recipe here
Bonus: eggs and beans for breakfast are an excellent weight loss dish
Try breakfast beans and eggs, for a hearty breakfast that will satisfy you until lunchtime, and quench the urge to snack!
Kat’s Vegan Overnight Oats in a JarCheck out the recipe here
Bonus: chia seeds for some omega 3, perfect meal prep recipe
Oats, soy milk and nuts make for a powerful natural vegan protein punch! High in fiber, great against diabetes and heart disease.
Scrambled Eggs with CheeseCheck out the recipe here
Bonus: very quick and nutritious, suitable any time of the day
Make the best scrambled eggs you’ve ever had with our quick & easy but simple to follow recipe – so good you’ll never look elsewhere again!
Blueberry Banana Protein SmoothieCheck out the recipe here
Bonus: omega 3 kick due to the chia seeds!
Blueberry Banana Protein Smoothie. A superior blueberry and banana smoothie with a huge protein kick! Try it, love it. And thank us later.
Arugula Lentil Salad From HeavenCheck out the recipe here
Bonus: great way to use up old bread
This simple vegan recipe works very well as a quick lunch or dinner. It features cashews, lentils and whole grain bread, all great sources of protein!
Spiced Carrot and Red Lentil SoupCheck out the recipe here
Bonus: simple ingredients and quick to make
Red lentils belong to the legumes with the highest amount of protein. They’re also super quick to cook making them one of the “most efficient” plant based protein sources out there. Luckily, this soup is a staple in the Turkish cuisine, not because of its high protein content, but because of its good taste.
High Protein Black Bean Lime DipCheck out the recipe here
Bonus: suitable for a quick lunch, nice party snack
If you are looking for a satisfying high protein alternative to hummus and give this recipe a bash. This dip is also very versatile. Out of black beans? Use white or kidney beans instead!
The Amazing Chickpea Spinach SaladCheck out the recipe here
Bonus: works as a side, but excellent as a main dish for a quick lunch
With feta, spinach, and chickpeas, this salad features a few of the best high protein ingredients the vegetarian diet has to offer. But not only that, the dressing is the secret star of this recipe. I was hooked for months!
Lentil TabboulehCheck out the recipe here
Bonus: excellent time-protein-taste ratio
Looking for a high protein meal that’s easy and vegan? Try this tabbouleh with lentils – a protein packed take on the classic dish!
The Best High-protein Tangy Tempeh Salad – Quick & VeganCheck out the recipe here
Bonus: gluten-free and versatile
This tangy tempeh salad is quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!
Chickpea Salad SandwichCheck out the recipe here
Bonus: great for any time of the day
Upgrade your vegetarian sandwich offerings with this chickpea salad sandwich! It’s simple and speedy with 20g of protein!
Wedge Salad with Creamy Cashew DressingCheck out the recipe here
Bonus: light, creamy and versatile
Fresh, easy and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high protein lunch in a jar.
Greek PitasCheck out the recipe here
Bonus: easy to make and flavourful
Greek Pitas Recipe. Ready in 10 minutes. High in vitamin A, C and iron. Bursting out with delicious ingredients, perfect as a snack or healthy meal.
Spinach Tomato QuesadillaCheck out the recipe here
Bonus: very versatile lunch or dinner classic
With some mozzarella, spinach and whole grain tortillas you’ll get in a proper amount of protein. Granted, not the healthiest of all dishes in this list, but delicious nonetheless.
Vegetarian Banh MiCheck out the recipe here
Bonus: a recipe with history!
Need a tasty sandwich that’s healthy too? Try our vegetarian banh mi, a light and healthy take on the Vietnamese classic!
Easy Homemade Ramen in a JarCheck out the recipe here
Bonus: very simple, but very satisfying soup
This ramen soup comes with a proper amount of vegetarian protein (egg, tofu, edamame, sesame seeds). What I really like about it though is the versatile spicy Thai style broth. Try it out with any veggie combo you like! Delicious.
Healthy Egg SaladCheck out the recipe here
Bonus: colourful, full of flavour and filling
Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch!
Vegan Lettuce WrapsCheck out the recipe here
Bonus: light, colourful and easy
Looking for a light lunch or snack? Try our vegan lettuce wraps, inspired by Korean ssam & filled with crispy tofu!
One Pan Mediterranean Couscous BowlCheck out the recipe here
Bonus: full of veggies, simple and tasty
Need a new couscous recipe? Try this Mediterranean couscous bowl with a soy yogurt dressing. The perfect lunch, side or dinner!
Turkish Lentil SaladCheck out the recipe here
Bonus: very quick, tasty go-to lunch recipe
The real star of this recipe is the honey mustard dressing! It’s such a good fit for the red onion, red bell pepper and lentils. Make this dish vegan by using maple syrup instead of honey. Wanna add some carbs? I love adding some simple microwaved potatoes as a side!
Smoked Tofu and Hummus Buddha BowlCheck out the recipe here
Bonus: easy, healthy and flavourful
Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)
Vegan Chickpea Winter Salad – Ready in 15 minsCheck out the recipe here
Bonus: new, fresh, tangy, works as a side dish or main meal
With beets and oranges as main ingredients this dish is best eaten in autumn and winter. Chickpeas and sunflower seeds contribute as a protein source. But hey, a salad is only as good as its dressing and this parsley dressing kicks ass, if I may say so!
Spinach Feta PancakesCheck out the recipe here
Bonus: easy and very healthy meal, simple ingredients
These feta and spinach pancakes are quick and easy – and cover a whole range of important nutrition and health topics!
Low-Carb Spinach and Cheese PieCheck out the recipe here
Bonus: super quick preparation, delicious and healthy, enjoy it 🙂
20 g protein per serving
This low-carb pie that’s keto-friendly is incredibly tasty – and the best thing – it takes only five minutes to prep! Seriously!
Heavenly Halloumi SaladCheck out the recipe here
Bonus: quick and nutritious, easy to make, full of health benefits
Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!
Beetroot PastaCheck out the recipe here
Bonus: healthy and tasty, super versatile meal, full of health benefits
The beets are bangin’ in this eye-catching dish. Highly nutritious, beetroots are an awesome addition to any pasta meal – including this beauty!
Vegetarian Toad in the HoleCheck out the recipe here
Bonus: tasty and nutritious, can be stored for a while in the fridge
Vegetarian toad in the hole paves the way for a meat-free future – why eat meat when you can have this instead?
Melted Feta and Veggie BakeCheck out the recipe here
Bonus: amazingly tasty and nutritious, can be stored for a while in the fridge
This is the perfect vegetarian food for a busy weeknight dinner. 10 minutes prep time, then for 20 minutes in the oven. High in vitamins A, C and B6, protein and fiber.
Lentil TacosCheck out the recipe here
Bonus: delicious meal for the whole family
These veggie lentil tacos are our new go-to meal. SO TASTY and stacked with lentil protein and fiber, it’s time to take dinner up to the next level.
Black Bean Burrito BowlCheck out the recipe here
Bonus: can easily be made vegan, just swap Greek yogurt for soy yogurt.
In this healthy burrito bowl we’ve got quinoa, black beans, avocado, pineapple, tofu and Adobo sauce for a sizzling taste bud fiesta!
Vegan Stuffed PeppersCheck out the recipe here
Bonus: filling and flavourful
Vegan stuffed peppers featuring tempeh, nutritional yeast and quinoa, three vegan sources high in protein. Quinoa is particularly cool, because it’s one of the few vegan foods that contain all nine essential amino acids!
Vegan Tofu BologneseCheck out the recipe here
Bonus: super healthy and interesting
Vegan Bolognese. It was about time we veganized the Italian classic. And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese!
Kale and White Bean SoupCheck out the recipe here
Bonus: comforting, filling and flavourful
Fill up and power up on our hot vegetarian kale and white bean soup. It’s an absolute pearl for your healthy slim down diet.
Bean and Pasta Vegetarian CasseroleCheck out the recipe here
Bonus: healthy, satisfying and low effort
A dump and bake dish that will please everyone, this bean and pasta vegetarian casserole makes a perfect healthy dinner.
Perfect Pizza Pancake RecipeCheck out the recipe here
Bonus: fun, versatile and creative
These pizza pancakes are perfect for lunch or dinner – super simple and full of the most exciting base and taste combos make it the best of both worlds!
Aubergine and Lentil Vegetarian MoussakaCheck out the recipe here
Bonus: only one casserole dish needed to make this dish
This healthy high protein vegetarian moussaka is a true veggie delight with Greek soul and full of flavour and texture!
Roasted Asparagus and Tomato with HalloumiCheck out the recipe here
Bonus: healthy and low effort
This traybake meal features two of my favorite ingredients, quinoa and halloumi. The latter is not only tasty but works as a pretty good meat replacement due to its consistency.
Roasted Cauliflower Steak with Red Pepper SauceCheck out the recipe here
Bonus: juicy, flavoursome and healthy
After the perfect cauliflower steak? Try this simple & delicious roasted cauliflower steak with ricotta and pepper sauce!
Dal Khichdi and Kachumber SaladCheck out the recipe here
Bonus: high in both protein and fibre, comforting
Dal khichdi is a very traditional Indian dish that works nicely as a weight loss dinner! It’s healthy, light but still filling, and a source of complete protein.
Mouthwatering Meatless Chili Con CarneCheck out the recipe here
Bonus: Super versatile dish: don’t have kidney beans at home? Just use black beans.
Who said meat-free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.
Oven Roasted Broccoli Halloumi TraybakeCheck out the recipe here
Bonus: simple, healthy and delicious
Another healthy vegetarian traybake dinner with plenty of protein featuring broccoli, lentils and halloumi. So easy to make and 32 grams of protein each serving!
I think you should give this recipe a shot, how about writing the ingredients onto your shopping list right now? The recipe is right below! 🙂
- 1 lb broccoli
- 1 red onion
- 1 chili pepper optional
- 2 tbsp cashews
- 2 handful basil fresh
- 2 clove garlic
- ½ lime
- 1 tsp salt divided
- ¼ tsp black pepper
- 1 ⅓ cup lentils, cooked
- 2 oz halloumi cheese
- ½ tbsp olive oil
- 1 tbsp parsley or dill
- 3.5 oz ciabatta bread
- Preheat the oven to 430 F / 220 C.
- Cut the broccoli into big florets and slice the red onion in half and then each half into four pieces lengthwise. Thinly slice the chilli pepper if using.
- In the food processor add the cashews with 5 tbsp of water, basil, garlic, juice from ½ lime, ½ tsp salt, black pepper, and process until you have a pesto like texture (not fully smooth). Taste and add more salt per taste. If necessary add a little extra water too.
- 1 chili pepper,2 tbsp cashews,2 handful basil, fresh,2 clove garlic,½ lime,1 tsp salt,¼ tsp black pepper
- In a baking sheet place the lentils and thinly sliced chilli pepper if using. On top add the red onion, broccoli florets and halloumi.
- Drizzle the pesto seasoning on top of the veggies and sprinkle remaining ½ tsp of salt + black pepper per taste. Brush the broccoli florets and halloumi with the olive oil.
- Bake for 20 minutes or until the broccoli florets are tender. Turn on the grill or broiler of the oven at the highest temperature and bake for 3-5 minutes, until the veggies are golden brown.
- Top with chopped fresh parsley or dill and serve immediately. Serve with a side of ciabatta bread.
Unlock 11 More High Calorie Versions for Sporty People!
Alright, that’s it for this post!
If you’re still on the recipe hunt, check out even more high protein recipes over here.
Let us know how you liked this collection of high-protein vegetarian recipes! Was there anything you liked and want to see more of? Leave us a comment below 🙂
The post 63 High Protein Vegetarian Recipes: Focused on Fitness appeared first on Hurry The Food Up.
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