National Vegetarian Month: TLS Recipes

People choose a vegetarian lifestyle for various reasons. The Vegetarian Society defines a vegetarian as: “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.” There are different types of vegetarians based on their diets, but the one commonality among all types is the lack of red meat in their diet. In honor of October being National Vegetarian Month, we’ve compiled our favorite TLS approved vegetarian recipes for you. Read on to get the recipes!


Prepare these delicious vegetarian recipes for your next family dinner! For your convenience, each recipe indicates which TLS programs the recipe is approved for (see bottom of this post for abbreviation meanings). Find more vegetarian TLS recipes HERE.

Almond Broccoli Stir-Fry

(RR, Detox, FS, SS, CC)

  • 2 tsp lemon
  • 10 cups broccoli florets
  • 2 gloves garlic
  • ½ tsp ground ginger
  • ½ cup slivered almonds, toasted (omit for programs that are nut-free)
  • 1-2 tsp stevia
  • 1/8 cup low-sodium soy sauce
  • 2 TBSP sesame oil

In a nonstick skillet, stir-fry broccoli in oil for 2 minutes or until crisp-tender. Add garlic; stir-fry for 1 minute. Stir in soy sauce, stevia, and ginger and cook 1-2 minutes or until stevia is dissolved. Sprinkle with lemon juice and almonds.


Baked Spaghetti Squash

(SS, CC)

Serves 5

  • 1 medium spaghetti squash
  • Pasta sauce, low-sugar

Preheat oven to 350 degrees. Cook squash until a fork can easily pass through, about 1 hour. Remove from oven and when cool, cut in half lengthwise, scoop out seeds and throw out. Using a fork, scrape the inside of the squash halves to form noodle-shaped strands. Add low-sugar sauce or make your own.


Baked Cheese, Spinach, and Bean Burritos

(SS, CC)

Serves 4

  • 4 low-carb tortillas
  • 2 cups chopped spinach
  • 1 cup red kidney beans (rinse if from a can)
  • ¼ cup low-fat cheddar cheese
  • 4 TBSP (divided) fat-free sour cream
  • ¼ cup fresh salsa

Preheat oven to 475 degrees. Cook spinach until it is wilted (rinse spinach and drop into a hot skillet with just the water that still clings to leaves after washing – this usually takes about 2 minutes). Combine beans and salsa. Onto each tortilla, spoon 1/4 bean mixture, spinach, sour cream (may omit). Roll up. Place tortillas seam side down in the baking dish. Spoon additional salsa over the surface of the burritos and sprinkle with extra cheese (optional). Bake until cheese is melted, about 6-8 minutes.


Cauliflower Soup

(Detox, FS, RR, SS, CC)

Serves 6

  • 1/8 TBSP nutmeg
  • ½ ounce agave nectar
  • 5 cups cauliflower
  • 2 TBSP extra virgin olive oil
  • 4 cups water
  • 1 medium onion, sliced
  • 1 clove garlic, sliced
  • 1 cup apple, cored and chopped

Heat oil in a saucepan. Add onion, garlic and apple and cook until soft. Stir in remaining ingredients and cook for 2 minutes. Add 4 cups of water and bring to a boil. Reduce heat to a simmer and cook 15-20 minutes or until cauliflower is tender. Let cool 10 minutes. Puree soup in a blender and return to saucepan. Season with salt and pepper. Garnish with parsley or lemon zest.


Spinach Lasagna

(SS, CC)

Serves 12

  • ½ tsp pepper
  • 2 TBSP no-added-salt tomato paste
  • 2 cups baby spinach, chopped
  • 3 cups canned diced tomatoes
  • 2 TBSP olive oil
  • Lasagna noodles, whole wheat
  • 3 cups part-skim ricotta cheese
  • 1 cup mushrooms
  • 3 cups low-fat mozzarella cheese

Preheat oven to 375 degrees. Coat a 13×9 baking dish with cooking spray. Cook noodles as directed on box. Lay noodles on a baking sheet in one layer so they won’t stick together. Prepare sauce: Heat oil in a saucepan over medium heat. Add garlic and cook, stirring until pale golden, for about 2 minutes. Add tomatoes (with juice), tomato paste, basil, oregano, salt, and pepper. Simmer uncovered for 10 minutes. Make filling: Heat oil in large skillet over medium heat. Add onion and cover and cook stirring often 3 minutes. Add mushrooms, cover and cook stirring often, about 5 minutes. Add garlic and cook 2 minutes. Add spinach and cover and cook until wilted, about 4 minutes. Season with salt and pepper. Assemble lasagna: Spread ½ cup of the sauce mixture on bottom of prepared dish. Place noodles over. Spread ½ the ricotta mixture and half the spinach/mushroom filling over. Spoon 1/3 sauce. Repeat until all ingredients are used up. Bake covered for 40 minutes or until heated through. Sprinkle with any remaining cheese and cook until cheese is melted.


FS – Fat Shredder     RR – Rapid Results      SS – Sure & Steady      CC – Continued Commitment


Which TLS recipe will you try first? Tell us in the comments below which sounds like your next favorite vegetarian dish! 

Ashley Purnell

Ashley Purnell

Director of Corporate Social Media

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