Sub veggies for meat in hearty, delicious dishes

The word "vegetarian" can scare a lot of meat eaters off.

The common thought is that they'll be missing out on the different textures they're used to, or that the only food options available are salads and "bird food."

But that is definitely not the case and, on "The Early Show" Wednesday, contributor, Katie Lee shared recipes for some mouth-watering vegetarian dishes that will have even the most serious carnivore clamoring for seconds!

Incorporating more vegetarian meals into your normal routine can have a profound effect on your health, and your wallet: Often, a hearty vegetarian meal will cost a lot less than its carnivorous counterpart.

Katie prepared three classic dishes, without the meat, that are just as or even more delicious than the originals.

She showed how to make her Black Bean and Vegetable Enchiladas, Lentil and Tempeh Sloppy Joes, and a Portobello Mushroom Lasagna.

FOOD TERMS:

Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger. Many commercially prepared brands add other grains, such as barley, and also add spices and extra flavors. Although tempeh is made from soy, it has a unique taste and is mildly flavorful on it's own, unlike tofu. If you aren't fond of tofu, tempeh is also very high in protein and calcium, as well as beneficial isoflavones, but tastes nothing like tofu. Tempeh has a textured and nutty flavor. (Source: About.com)

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out. (Source: whfoods.com)

Black Bean and Vegetable Enchiladas with Pumpkin Sauce

• For the sauce:
• 1 (15 ounce) can pure pumpkin
• 2 cups water
• 4 cloves garlic
• 1 jalapeno
• 1 tablespoon chili powder
• 1 teaspoon kosher salt
• 1/4 teaspoon black pepper

• For the enchiladas:
• 1 (15 ounce) can black beans, drained and rinsed
• 1 (10 ounce) bag frozen corn, thawed
• 1 (10 ounce) box frozen spinach, cooked and squeezed of excess water
• 3 cups shredded cheese (to make the recipe vegan, try Daiya)
• 6 scallions, chopped, white parts only
• 1 jalapeno, minced (if you like less spice, remove seeds)
• 2 teaspoons chili powder
• 1 teaspoon garlic salt
• 1 teaspoon cumin
• 16 Corn tortillas
• Cilantro

Preheat oven to 400 degrees F.

In a blender, combine pumpkin, water, garlic, jalapeno, chili powder, salt and pepper, and puree until smooth.

Pour about 3/4 cup of pumpkin sauce in a 9 x 13 baking dish. In a large bowl, mix beans, corn, spinach, 2 cups cheese, scallions, jalapenos, chili powder, cumin, and garlic salt. Place tortillas between two damp paper towels and microwave for 45 seconds. Put a mound of bean mixture on each tortilla, roll up, and place seam side down in the baking dish. Pour the remaining sauce over the enchiladas and top with remaining one cup of cheese. Bake until the cheese is bubbly and melted, about 20 minutes. Garnish with cilantro and serve.

Lentil and Tempeh Sloppy Joes

• 1/2 cup lentils
• 1 tablespoon olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 4 garlic cloves, minced
• 8 ounces tempeh, crumbled
• 1 (4 ounce) can chopped green chiles
• 1 cup BBQ sauce
• 1/2 cup ketchup
• 1 tablespoon chili powder
• 1 tablespoon brown sugar
• 1 tablespoon Worcestershire sauce
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Whole-wheat buns
• Sliced avocado, pickles

Place lentils in a saucepan and cover with water. Boil until tender, about 30 minutes, and drain.

In a large skillet, heat olive oil over medium heat. Add onion and red bell pepper and saute until onions are translucent and pepper is tender, about 10 minutes. Add garlic and cook about 1 more minute. Stir in crumbled tempeh and chiles, and cook about 2 to 3 minutes, stirring occasionally. Add reserved lentils, BBQ sauce, ketchup, chili powder, sugar, Worcestershire, vinegar, Dijon, and 1/2 cup water. Reduce heat to low and let simmer 15 minutes, stirring occasionally. Season with salt and pepper to taste. Serve on toasted whole wheat buns, topped with sliced avocado, and pickles on the side.

Portobello Mushroom Lasagna

• 2 tablespoons olive oil
• 10 ounces lasagna noodles
• 4 Portobello mushrooms, cleaned and stems removed, and chopped
• 4 garlic cloves, minced
• 1 teaspoon Italian seasoning
• 1 pound ricotta cheese
• 3/4 cup Parmesan cheese
• 3 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 3 cups low-fat milk
• 1 1/2 cups shredded mozzarella cheese

Preheat oven to 425 degrees F.

Bring a large pot of salted water to boil. Add olive oil. Place noodles in water, stirring occasionally, and let cook 7 to 8 minutes. Drain and spread out noodles on a towel to allow to cool.

While the pasta cooks, heat remaining olive oil in a medium skillet over medium heat. Add mushrooms and saute 3 to 4 minutes. Stir in garlic and Italian seasoning, and cook an additional 3 to 4 minutes. Let cool. In a medium bowl, combine mushrooms with ricotta and Parmesan. Set aside.

In a medium saucepan, melt butter over medium heat. Stir in flour and cook 2 minutes. Whisk in milk and stir until mixture begins to thicken, about 5 minutes. The milk should be thick enough to coat the back of a wooden spoon.

Pour about 1/2 cup of the milk mixture into an 8 x 8 pan. Lay about 3 lasagna noodles into the pan to cover the bottom. The noodles will be longer than the pan, and just let them go up the sides of the pan. Top with a layer of the mushroom cheese mixture, and top with about a cup of the milk mixture. Place another layer of lasagna noodles, going in the opposite direction of the first layer, allowing the noodles to go up the opposite side of the pan. Repeat layers until the pan is filled (you will need to trim the final layer of noodles to fit). Top with mozzarella cheese. Place pan on a baking sheet, in case any bubbles over. Bake until golden and bubbly, about 35 to 40 minutes. Let stand 15 minutes before cutting.