NORTHWOODS COOKS: Sample some meatless meals

Eating vegetarian meals can stretch the food budget and add important vitamins to winter cuisine.

Vegan burritos. Healthy lunch or snack. Useful fast food.
Black bean wraps are one of 30 meatless meals featured on The beans provide protein, and they are loaded with vegetables too. <br/>
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Whether opting to eat exclusively vegetarian or having a few meatless meals each week, these recipes from 30 simple meatless meals featured on are a good place to start.

Cheese Quesadillas 

4 (8-inch) whole-wheat tortillas

1 cup sautéed peppers and onions

1-1/2 cups (6 ounces) shredded Monterey Jack cheese


1/2 cup guacamole

4 Tbsp. salsa

Lay tortillas on a work surface. Spread peppers and onions on half of each tortilla, dividing evenly. Top with cheese, dividing evenly. Fold the tortillas in half, pressing gently to flatten.

Heat a large griddle or skillet over medium heat. Cook 2 of the quesadillas until crispy on the outside and the cheese is melted, 2 to 4 minutes per side. Repeat with the remaining 2 quesadillas. Let the quesadillas cool for 1 minute before cutting into wedges to serve. Serve with guacamole and salsa.

Black Bean Wraps

1 cup chopped fresh cilantro

3 Tbsp. white-wine vinegar

2 cloves garlic, peeled


1 tsp. ground cumin, divided

1/2 tsp. salt, divided

1/4 cup extra-virgin olive oil

3 cups chopped romaine lettuce

1 cup chopped radicchio

1 cup sliced radishes

15-oz. can no-salt-added black beans, rinsed

1/2 tsp. chili powder


1/2 tsp. garlic powder

1 ripe avocado

1 Tbsp. lime juice

4 (8-inch) whole-wheat tortillas or wraps

Combine cilantro, vinegar, garlic, 1/2 teaspoon cumin and 1/4 teaspoon salt in a mini food processor and pulse until finely chopped. With the motor running, slowly stream in oil. Transfer the vinaigrette to a large bowl. Add lettuce, radicchio and radishes and toss to coat.

Mash beans, chili powder, garlic powder, the remaining 1/2 teaspoon cumin and 1/4 teaspoon salt in a medium bowl. Mash avocado with lime juice in a small bowl. Spread some of the mashed beans and avocado over each tortilla. Top with the salad and roll up.

Broccoli Cheddar Quiche

3-1/4 cups shredded sweet potato (about 1 large)


1 large egg, lightly beaten

2 Tbsp. grated Parmesan cheese

1/4 tsp. salt

1/8 tsp. pepper


2 cups broccoli florets

3/4 cup shredded Cheddar cheese

3 Tbsp. chopped shallots


4 large eggs

1 Tbsp. sour cream

1 cup low-fat milk

1/4 tsp. salt

1/8 tsp. pepper

To prepare the crust: Preheat the oven to 400 degrees. Coat a 9-inch deep-dish pie pan with cooking spray. Stir sweet potato, 1 egg, Parmesan, 1/4 teaspoon salt and 1/8 teaspoon pepper together in a medium bowl. Transfer the mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and begins to brown around the edges, about 25 minutes.

To prepare filling and bake quiche: Evenly scatter broccoli, cheddar and shallots over the crust. Whisk eggs and sour cream in a small bowl until smooth. Whisk in milk, salt and pepper. Pour the egg mixture over the other filling ingredients. Reduce oven temperature to 350 degrees. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving.

Lorie Skarpness has lived in the Park Rapids area since 1997 and has been writing for the Park Rapids Enterprise since 2017. She enjoys writing features about the people and wildlife who call the north woods home.
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