The 4 Best Fall Vegetarian & Vegan Recipes 
Stay cozy this fall with these vegetarian meals that can also be adapted for meat eaters
Are you looking for vegetarian or vegan meal ideas but also have some family members that prefer a meal with meat?
Here are some ideas everyone in your family can enjoy but in 2 different versions; one vegetarian and one with meat.
Spaghetti Squash with Tomato Sauce
This is a simple recipe where exact measurement is not required:
- Cut squash in half lengthwise and clean out seeds.
- Bake squash cut-side-down in the oven at 350F with 1/2 inch of water for about 45 minutes.
- Run a fork over inside of squash and scoop out spaghetti-like strands into a bowl.
- Pan-fry chopped onions, canned drained red kidney beans and/or veggie ground round in a pan*. Add canned/jarred tomato/pasta sauce. (Hint: cook doble to make the second recipe shared below).
- Serve spaghetti squash topped with the sauce, fresh parsley and parmesan with toasted ciabatta bread on the side.
*Note: A meat version can also be made using ground pork, beef or turkey.
Italian Poutine
This is a simple recipe using leftovers from the previous recipe using leftover spaghetti sauce with red kidney beans or veggie ground round.
- Slice russet potatoes into French fry sticks and toss in vegetable oil. Roast in the oven on a large pan in single layers until done (stir to flip potatoes part way through cooking for even browning). Alternatively, you can place these in an air fryer.
- In the meantime, reheat the leftover spaghetti sauce.
- Add the spaghetti sauce over the warm fries, and a generous portion of fresh curd cheese.
- Sprinkle with salt and pepper and serve immediately.
*Note: Vegan cheese could also be used for a vegan dish. A meat version can be made using ground pork, beef or turkey.
Butternut Squash Soup
This colorful fall vegetarian recipe is perfect to share with friends or family when it’s cold out as a weekday meal or a packable lunch for work.
You can purchase a pre-prepared butternut squash soup, or you can make this easy recipe here on our blog: Butternut Squash and Corn Soup
To add a source of protein to your soup add:
- Grated cheese or cheese curds
- Blend in soft tofu or add diced small mini cubes of firm tofu
- While cannellini beans – blend them to puree or keep them whole
*Note: A meat version of this soup can be made by adding in sliced or ground meat or poultry or diced ham.
Marinated Tofu Skewers and Grilled Cheese on the BBQ
Fall is still a great time to BBQ! Here are some tasty protein rich ideas for the grill you will surely enjoy again with no recipe that is required:
- Cut extra-firm tofu into 2 cm x 2 cm cubes. Marinate overnight in a mix of BBQ sauce and sesame oil.*
- Build skewers using your favourite vegetables (for example, mushrooms, bell peppers, cherry tomatoes and zucchini), marinated tofu and pieces of Halloumi cheese.
- Place skewers on a greased grill over medium heat; brush with marinade. Close the lid and grill, turning twice, for about 10 minutes.
- Serve with rice, garlic toast or baked potatoes.
*Note: if some of your family members prefer meat, they can use prawns or cubes of beef, pork or chicken breast
There you have it! Four fall vegetarian recipes that you can adapt for meat lovers as well.
It can sometimes be quite simple to eat vegetarian and to manage the meals in a family where not everyone is vegetarian. It is however important to ensure the meals are balanced in order to prevent nutrient deficiencies.
If you are interested in having a meatless diet, reach out to our Specialised Vegetarian Dietitian today.
Looking for more simple meal planning tips and healthy recipes for a healthier lifestyle?
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Brought to you by our friendly Registered Dietitian team at Health Stand Nutrition Consulting Inc. For more balanced living advice check out our RESOURCE MEGA BANK of nutrition articles, videos, healthy recipes, newsletters and meal planning kits here: www.healthstandnutrition.com/personal-nutrition/resource-mega-bank/
