Anita Bean Vegetarian Recipes for Healthy Living

If you’re looking for delicious, nutritious, and satisfying vegetarian recipes, then you’ve probably come across Anita Bean’s inspiring approach to plant-based eating. As an award-winning registered nutritionist and bestselling author, Anita Bean has a knack for creating recipes that are not only wholesome but also bursting with flavor.

Her recipes are designed to fuel active lifestyles, making them a favorite among athletes, families, and anyone who loves vibrant, satisfying meals. In this post, I’ll share three of my favorite Anita Bean vegetarian recipes: Chickpea & Spinach Curry, Lentil Shepherd’s Pie, and High-Protein Tofu Stir-Fry.

Each recipe is easy to prepare, full of plant-powered protein, and guaranteed to please even the most dedicated meat-lovers. If you’ve ever wondered how to turn simple ingredients into something truly special, Anita Bean’s vegetarian recipes are the perfect starting point!

Why You’ll Love This Recipe

There are countless reasons to fall in love with Anita Bean’s vegetarian recipes! First and foremost, they’re crafted with a focus on nutritional balance, ensuring that you get plenty of protein, fiber, vitamins, and minerals in every bite.

The flavors are bold and satisfying, thanks to carefully chosen herbs, spices, and aromatics. Whether you’re an athlete looking for optimal fuel, a busy parent seeking quick weeknight meals, or simply someone wanting more plant-based options, these recipes fit the bill.

They’re also versatile—perfect for meal prep, family dinners, or impressive entertaining. And best of all, they use accessible, affordable ingredients you probably already have in your pantry or can easily find at your local market.

Whether you’re new to vegetarian cooking or a seasoned pro, embracing Anita Bean’s recipes is a delicious way to nourish your body and satisfy your taste buds!

Chickpea & Spinach Curry

Ingredients

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• 1 tsp garam masala
• 1/2 tsp chili powder (optional for heat)
• 2 x 400g cans chickpeas, drained and rinsed
• 1 x 400g can chopped tomatoes
• 200g baby spinach
• 200ml vegetable stock
• Salt and pepper, to taste
• Fresh coriander, for garnish
• Lemon wedges, to serve

Equipment

• Large saucepan or deep skillet
• Wooden spoon
• Chopping board
• Sharp knife
• Grater (for ginger)
• Bowl (for prepping ingredients)

Instructions

1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for 5-7 minutes until soft and translucent.
2. Add the garlic and ginger. Sauté for another minute until fragrant.
3. Stir in the cumin, coriander, turmeric, garam masala, and chili powder. Cook for 1-2 minutes, stirring constantly, to release the flavors of the spices.
4. Add the chickpeas and chopped tomatoes. Pour in the vegetable stock and stir well to combine.
5. Bring to a gentle simmer. Cover and cook for 15 minutes, stirring occasionally.
6. Add the spinach. Stir until wilted, about 2-3 minutes. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh coriander and lemon wedges. Pair with steamed rice or warm naan bread.

Tips & Variations

• Swap spinach for kale or Swiss chard for a different leafy green.
• Add a diced sweet potato or butternut squash to boost heartiness and nutrition.
• For a creamy curry, stir in a few tablespoons of coconut milk or natural yogurt just before serving.
• This curry is perfect for meal prep. It tastes even better after a day in the fridge!

Nutrition Facts

Serving Suggestions

• Serve over brown basmati rice or with whole-wheat naan.
• Top with natural yogurt and a sprinkle of chili flakes for extra flavor.
• Pair with a side of Green Chile Cheese Bread for a fusion meal.
• Enjoy with a refreshing Green Goodness Juice for a burst of vitamins.

Lentil Shepherd’s Pie

Ingredients

• 2 tbsp olive oil
• 1 large onion, finely chopped
• 2 carrots, diced
• 2 celery sticks, diced
• 2 garlic cloves, minced
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1/2 tsp black pepper
• 2 x 400g cans green or brown lentils, drained and rinsed
• 2 tbsp tomato purée
• 300ml vegetable stock
• 1 tbsp soy sauce or tamari
• 1 cup frozen peas
• For the mash:
• 800g potatoes, peeled and chopped
• 2 tbsp olive oil
• 2 tbsp plant-based milk
• Salt and pepper, to taste

Equipment

• Large frying pan
• Medium saucepan
• Potato masher
• Ovenproof dish
• Wooden spoon
• Chopping board & knife

Instructions

1. Preheat the oven to 200°C (180°C fan) / 400°F.
2. Heat olive oil in a large frying pan. Add the onion, carrots, and celery. Cook for 8 minutes, stirring occasionally, until softened.
3. Add garlic, thyme, smoked paprika, and pepper. Fry for another minute.
4. Add lentils, tomato purée, stock, and soy sauce. Simmer uncovered for 10 minutes, stirring occasionally, until thickened. Stir in peas and remove from heat.
5. Meanwhile, boil potatoes in a saucepan of salted water for 15 minutes until tender. Drain and mash with olive oil, plant-based milk, salt, and pepper.
6. Spoon lentil mixture into an ovenproof dish. Top evenly with mashed potatoes. Use a fork to create ridges on the surface.
7. Bake for 25-30 minutes until golden and crisp on top.
8. Serve hot with steamed greens or a fresh salad.

Tips & Variations

• Add a handful of mushrooms for an earthy flavor.
• Use sweet potatoes instead of regular potatoes for a different spin.
• Replace peas with sweetcorn or chopped spinach for variety.
• Prepare ahead and freeze in portions for a speedy weeknight meal.

Nutrition Facts

Serving Suggestions

• Serve with steamed broccoli or green beans for a balanced meal.
• Pair with a slice of Grandma’s Old Fashioned Bread Pudding for dessert.
• Enjoy leftovers for lunch—this pie reheats beautifully!

High-Protein Tofu Stir-Fry

Ingredients

• 400g firm tofu, drained and cut into cubes
• 2 tbsp cornflour
• 2 tbsp sesame oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 courgette (zucchini), sliced
• 100g sugar snap peas
• 2 cloves garlic, minced
• 1 thumb-sized piece of ginger, grated
• 3 tbsp soy sauce
• 1 tbsp maple syrup or agave nectar
• 1 tbsp rice vinegar
• 1 tbsp toasted sesame seeds, for garnish
• Fresh coriander, chopped, to serve

Equipment

• Non-stick wok or large frying pan
• Chopping board & knife
• Mixing bowl
• Tongs or spatula
• Paper towels (for drying tofu)

Instructions

1. Press the tofu between paper towels to remove excess moisture. Cut into bite-sized cubes.
2. Toss tofu cubes in cornflour to coat lightly.
3. Heat 1 tbsp sesame oil in a wok over medium-high heat. Add tofu cubes and fry until golden and crisp on all sides (about 5-6 minutes). Remove and set aside.
4. Add remaining oil to the wok. Stir-fry garlic, ginger, and vegetables for 3-4 minutes until just tender but still vibrant.
5. Return tofu to the pan. Pour in soy sauce, maple syrup, and rice vinegar. Stir well to coat everything in the sauce.
6. Cook for 2 more minutes until the sauce thickens slightly.
7. Garnish with toasted sesame seeds and fresh coriander. Serve immediately over steamed rice or noodles.

Tips & Variations

• Swap vegetables depending on the season—try broccoli, carrots, or mushrooms.
• Add a handful of cashew nuts or edamame beans for extra protein and crunch.
• For extra heat, stir in a chopped red chili or a splash of chili sauce.
• This dish is also delicious cold as a lunchbox option.

Nutrition Facts

Serving Suggestions

• Serve over steamed jasmine rice, brown rice, or whole-wheat noodles.
• Sprinkle with extra sesame seeds and a squeeze of lime juice for a fresh kick.
• Pair with a crunchy side such as Grilled Kohlrabi or a simple cucumber salad.

Conclusion

Anita Bean’s vegetarian recipes prove that healthy eating doesn’t have to be boring or complicated. With simple methods and vibrant, nutrient-rich ingredients, you can create meals that satisfy your cravings and fuel your active lifestyle.

Whether you’re making a hearty curry, a comforting shepherd’s pie, or a protein-packed stir-fry, these recipes offer something for everyone—regardless of dietary preference or cooking skill level. They’re perfect for families, athletes, or anyone looking to add more plant-based goodness to their table.

So why not try one (or all!) of these dishes this week? Your taste buds—and your body—will thank you.

For even more inspiration, don’t miss our delicious Kodiak Banana Muffins or check out our Kosher Vegetarian Recipes collection. Happy cooking!

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