LiveWell Louisiana - Eat Smart & Get Active with Diet, Nutrition & Fitness Tools

Meatless Main Dishes

Vegetarian Costa Rican Bean Bowl

This dish, robust in flavor, is incredibly easy to make and approximately one hour for prep time and cooking, which makes for a great meal for after school or after work.

Half Roasted Tomatoes with Eggplant and Feta

A quick method to roast tomatoes and add depth, crunch and flavor to any dish.

Spinach Shakashuka

These are North African inspired poached eggs with spinach instead of the traditional tomato sauce. A great way to ingest your greens in the morning!

Savory Carrot Puff Pastry

Delicious, simple, and a perfect crowd pleaser as a holiday appetizer or side.

Phyllo Meat or Veggie Pie

A yummy, easy to assemble phyllo dough pie will fill you up with less fat and sodium!

Chaat Masala Okra Salad

This recipe marries okra with a tomato spiced mixture that allows the okra to stay crisp (not slimy.)

Pink Eyed Peas (Pink-Eyed Purple Hulls)

Move over black-eyed peas, a sweeter, pink-eyed pea is in season and ready to pop some flavor into your diet!

Turkey Ragu with Pasta and Salad

A great way to utilize ground turkey in a simple, wholesome meal.

The Ultimate Stuffed Vegetarian Dish

Tired of fake meat substitute for your vegetarian entreés? Are you that vegetarian that wishes for just once to share a holiday meal with family that did not involve a smattering of various veggie platters and tofurkey? Well here is the answer to your vegetarian conundrums for family get togethers over the holidays.

Low-Fat Pumpkin Alfredo with Pasta

Creamy- delicious, but less fat and cholestrol!

Pumpkin Alfredo with Squash Noodles

Less cholestrol,less calories, and it tastes soooo good! Bring on autumn with this tasty meal.

Eggplant Meatballs and Pasta

These meatballs have a meaty texture due to the eggplant.

Apple Peanut Butter Sandwiches

What happens if you remove bread from PB&J? Something amazing like the apple (low sugar crispy fruit ring) sandwiches with your kids' favorite nut butter.

Gluten Free Cauliflower Pizza Crust with Veggies

Take a break from gluten and try this yummy cauliflower pizza crust loaded with fresh veggies.

Savory Herb Freekeh Salad

Considered a supergrain, freekeh has a smoky flavor that works well with simple proteins like beans and legumes. Try this recipe with your favorite lunch sandwich for more protein or alone as a herb salad you can eat leftovers of on the go.

Gluten - Free Quiche with Root Vegetable Crust

Wanna try a quiche that is full of Spring flavor but low in carbs and flourless? Try this mouth watering dish and enjoy the results.

Coconut Milk, Sweet Potato Soup with Garlic, Jalapeño, Cucumber, and Mustard Green Gremolata

Looking for unique ways to serve up sweet potatoes? Well rev' up the blender or food processor and discover a meal so filling, so tasty, you will smack your lips after each spoonful.

Strawberry Feta Toasts with Soup or Salad

These toasts are great to eat with a big salad or a bowl of your favorite savory soup. Mix up the herbs and add diced cucumbers for an even more powerful punch of flavor.

Veggie Muffaleta

Share this recipe variation on the New Orleans Italian Muffaleta with friends and family along the parade routes or at home.

Mock Tuna Salad

A great veggie twist on tuna salad served best with toasted multi-grain toast or on a bed of greens.

Stir Fried Bok Choy

Bok choy is a wonderful cabbage-like-vegetable that is wonderful with seasonings. You can substitute bok choy with cabbage.

Veggie Squash Stacks

Delicata squash is light and filling when mixed with this crowd pleaser. You can leave off the cheese if you wish to make this recipe vegan.

Asian Pear Slaw

This slaw is perfect by itself or as a side with chicken, beef, or pork. You can even use it as a dressing to make Banh mi Sandwiches.

Holiday Vegetarian Nut Roast

This holiday dish is perfect for vegetarians and a low-fat main dish to serve alongside your favorite holiday salads and veggies.

Turnip Green Tart

Ever wondered what to do with those turnip greens? Try them in a tasty tart as lunch or dinner with a salad.

Pumpkin Risotto

You can use butternut squash if pumpkin is not available.

Creamy Fettucine with Arugula and Mushrooms

This light and low calorie cream sauce will rock your world. Add any other garden or fall veggies to the recipe to increase nutrition and flavor.

Garden Veggie Brown Rice and Berberé Spiced Okra

Get a load of these veggies! Berberé spiced okra is great grilled or lightly sauteed on the stove. Berberé spices are full of spicy flavor and low in sodium.

Tofu and Watermelon Radish Salad

Meatless, but wonderful to eat. Lunch or dinner is served in 15 minutes.

Grilled Veggie Mushroom Burger

Satisfying meatless burger charbroiled on a grill with mushrooms.

Fried Egg and Brussels Sprout Hash

Get a boost of veggies with this wonderful egg-tastic meal that hits the spot for breakfast, brunch or dinner.

Black Eye Pea Hummus

An excellent source of fiber, potassium, iron, and protein, black eye peas are great by themselves or mixed with other dishes.

Cauliflower Green Bean Tacos

Veggie tacos are fun and easy to prep for a quick meal full of flavor and healthy good stuff!

Summer Squash Noodles and Pesto

Having trouble making summer squash tasty for picky eaters? We have a solution, PESTO. When squash is seasoned and prepared right (and healthy) even the pickiest of eaters will dig in.

Veggie Debris Po Boy

Here is a veggie take on the classic roast beef po boy with debris gravy. Try it with your favorite locally baked bread.

Tangerine Dream Spinach and Feta Salad

This recipe will consistently satisify you with only five ingredients. You can substitute tangerines with orange segments or clementines.

Crunchy Beet and Chickpea Salad

This salad is bright pink and full of colorful deliciousness. Chickpeas have absolutely no saturated fat and are high in fiber. When you eat beets raw you are giving yourself a major boost in vitamin A and B as well as helping fight off heart disease.

Swiss Chard Wraps

These wraps are simple, fresh, and under 15 minutes to prepare. You will never want to use a tortilla to make a sandwich wrap again after trying this recipe.

Citrus, Fennel, Berry, and Basil Salad

This salad is an easy citrusy meal served with a little goat cheese or mozzarella, it will make your mouth sing with flavor. Only 20 minutes to prepare and is great for a light lunch or fast dish to put together for a pitch-in dinner with friends and family.

Grilled Okra with Veggie Sorghum

Okra can be the "slimiest" of veggies if prepared with too much moisture. Try roasting or grilling okra to enjoy it's full delicious flavor without the slimey experience.

Red Bean Burgers

Red beans and rice are a local favorite, but have you tried making a red bean burger? Full of iron, protein, and low in cholestrol and fat, these burgers are DY-NO-MITE with a slice of fresh green tomatoes, butter leaf lettuce, and a whole wheat bun.

Stuffed Peppers with Mirliton, Veggie Rice, and Goat Cheese

This green gourd, shaped like a pear and is often found in local grocery stores under the name chayote. In Louisiana, we know this tastey veggie by it's French-Creole name, mirliton.

Cucuzza, Tomato, and Pasta

Cucuzza is a large zuchini-like squash. If you find it (and you won’t miss it) it stands two-three feet tall and tastes wonderful sauteed with the ingredients of this recipe. Be sure to play this ditty Louis Prima wrote about his cucuzza bella.

Barbecued Butternut Squash

Rich and tangy this barbecue treat is great by itself or served with a salad, burger, or additional grilled veggies.

Yellow Gazpacho

Summer brings lots of fresh produce and garden tomatoes of several varieties. This gazpacho can be made from any tomato, but by choosing yellow you get more iron, pottasium, and zinc.

Edible Flowers, Berries, and Mixed Greens Salad

Take advantage of fresh berries and non-pesticide edible flowers. You can find edible flowrs in containers near the produce/herb section of your local grocery store.

Summer Asparagus Soup

This cold summer soup is delicious with seafood and lighter sandwiches. Kept in an airtight container it will keep up to 5 days.

Black Olive and Garbanzo Bean Paté

A vegetarian paté that is great as a light snack or spread for salad wraps and sandwiches. Only takes 10 minutes to make.

Carrot Hot Dogs

We've got the perfect solution for veggie lovers who want to enjoy a hot dog without soy or gluten: CARROT HOT DOGS. We TRIPLE dog dare you to use your imagination and add any other condiments or seasonings to spice up this recipe.

Mint Pesto with Peas and Pasta

This is a great dish for kids and a quick meal for anyone looking for homecooking just under 30 minutes.

Creole Tomato and Garbanzo Bean Soup with Escarole

Local Creole tomatoes are available in the early summer months. Take adantage of their crisp, wonderful fresh taste in this simple soup.

Golden Beet Salad with Grapefruit Vinaigrette

This salad is great by itself or with a lean protein of your choice (chicken breast, turkey, pork or tofu.) The nutritional info does not include lean protein. Enjoy!

Pickled Nectarine and Creole Tomato Salad with Grilled Artichokes

Creole tomato season gets started early in the summer and paired with pickled nectarine dressing and grilled artichokes, your tastebuds will thank you.

Vegetarian Spicy Pecan Dirty Rice

This vegetarian version of dirty rice is great with your favorite steamed veggies.

Summer Berry, Feta, and Spinach Chopped Salad

Light meals full of fresh ingredients are great for keeping cool in hot months but also help fill you up with valuable fiber and nutrients throughout the year. Try packing this easy and fast meal for lunch on the go and you will feel energized all afternoon.

Cashew Queso and Salsa

Cashew cheese is great for a non-dairy spread on nachos and only takes a little bit of planning to execute. After you try this cashew puree you may never go back to yellow nacho cheese.

Andouille Eggplant

This meatless veggie dish is great on French bread as a po boy or over rice.

Peaches, Cashews, and Manchego in a Mixed Greens Salad with Peachy Dressing

Summer is the right time to enjoy fresh fruit and savory greens together in a refreshing salad.

Veggie Ramen

Fast, lower sodium version of ramen. Great for a quick one person lunch or dinner.

Roasted Broccoli with Ginger

This roasted broccoli recipes works well for a side dish or with your favorite lean protein.

Veggie Yaka Mein

Here is a vegetarian friendly version of Yaka Mein. This dish is known for it’s wonderful blend of Southern and Chinese flavors. Try it without meat, or if you want to add a little protein try seitan, chunks of chicken, pork, or seafood.

Non-Dairy Corn Maque Choux

Maque Choux is a traditional Southern Louisiana creamy dish that works well with rice or by itself as a quick lunch or dinner.

Cauliflower Roasted with Crushed Red Pepper, Cumin, and Lime

Easy clean up and this recipe can be prepared in the oven or on the grill.

Tofu and Red Lettuce Salad

A vegetarian and non-dairy salad full of great taste.

Cajun Tempeh Hash with a Mixed Salad

A veggie take on traditional ham hash with a traditional mixed salad and New Orleans dressing.

Grilled Spring Vegetables

Welcome spring with lots of veggies!

Roasted Beets Vindaloo

This is a great vegetarian take on a meatless version of chicken vindaloo. This also makes a great spicy side dish to accompany any lunch or dinner.

Curried Faux Egg Salad with Firm Tofu

This is a quick meatless meal with tofu. Makes a great sandwich filler in advance for a picnic or brown bagging it to the office.

Fava Beans with Couscous

Fava beans, also known as broad beans make a quick vegetarian friendly dinner or a side dish. Moroccon spices bring a wonderful light spring flavor to your palette and your family table.

Vegetarian Gumbo Z’Herbes

A Louisiana tradition that is served on Holy Thursday. This is a vegetarian and gluten free version of this classic gumbo.

Orange and Fennel Salad

Fennel is a light, sweet delicate bulb of a vegetable. It's great for potassium and fiber. This is a great salad to add firm tofu to or fresh seafood such as shrimp or grilled tilapia. Recipe courtesy of EnLITEned Kosher Cooking.

Collard Greens with Chickpeas and Sweet Potato Curry

This vegetarian dish is a mix of Southern homecooking and Indian spices.

Spinach & Avocado Stuffed Mushrooms

A veggie friendly meal that is full of rich flavor and a wonderful main dish to serve with a pilaf, rice or steamed veggies.

Vegetable Stew

Spring is here, enjoy the fresh growing season Louisiana has to offer and fill up on local nutritious veggies. This dish is great with a warmed up piece of French bread or pita.

Fast and High Energy Boost Salad

This is a fast and filling salad that is sure to help you get through the work day.

Stuffed Poblano Peppers with Ricotta Topped with a Thyme Herb Sauce

This recipe sounds fancy but is actually very simple to make. Louisiana peppers are a staple at any grocery market and home garden. High in vitamin C and low in fat, recipes with peppers are great with a low calorie carb like rice, pasta or polenta.

Vegetarian Shepherd’s Pie

This dish stands alone with vegetables as a great filling dish. Make it for St. Patrick's Day or any meal you want to share with loved ones. Serve with your favorite salad.

Cucumber Quinoa Salad

Light and full of protein, quinoa is great by itself or served with a lean protein (pork/chicken) or a side of fruit and steamed veggies. Recipe courtesy of Louisiana2step.com.

Colcannon Potato Soup

Celebrate St. Patrick's day with an Irish Colcannon soup. A wonderful vegetarian and light version of a potato stew.

Baked Avocado and Eggs

A heart healthy and easy way to enjoy eggs without frying or a messy clean up.

Mushroom Brown Rice Pilaf

Marry the great taste of local Lousiana grapefruit with mushroom and rice. A loaded veggie recipe that is filling and easy to make.

Spring Time Veggie Wrap

Low in calories and high in fiber this veggie wrap is a snap to make. Not to mention full of all local Louisiana sourced veggies!

Fifteen Minute Bean Salad

In a hurry to make a healthy lunch or need a quick flavorful dish to prepare for a get-together? This bean salad will do the job. Recipe courtesy of CanolaInfo.

Watercress & Endive Salad with Caramelized Pecans

Louisiana knows how to make amazing pralines, but what if you could make a salad that is reminiscent of pralines and had less calories? LiveWell has you covered with this sweet and savory salad. Courtesy of the Georgia Pecan Commission.

Socca Pizza with Roasted Veggies

Socca or "Farinata" is a chickpea based flatbread. It's great for gluten-free pizza.

Vegan Cauliflower Fettuccine Alfredo

So creamy, so decadent and yet so delicious you won't miss the animal fat.

Quinoa Stew

Protein rich quinoa can be a great heart healthy alternative to regular old meat stew.

Farmers Market Omelets

Breakfast, brunch, or dinner is the perfect time for a farm fresh market omelet.

Quinoa and Browned Onion Salad with Apples

Quinoa has a nutty flavor but when combined with other savory herbs and seasonings is a delicious and filling. This recipe is also heart healthy.
Recipes courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran [email protected] from "The Heart-Smart Diabetes Kitchen."