Meat-Free Monday is a great way to incorporate more plant-based meals into your diet while reducing your environmental impact and improving your health. Whether you’re a full-time vegetarian or just looking to switch things up once a week, these delicious and satisfying recipes will make skipping meat easy and enjoyable. Here are three tasty vegetarian dishes perfect for your next Meat-Free Monday.
1. Chickpea and Spinach Curry
This hearty and flavorful curry is packed with protein, fiber, and essential nutrients. It’s quick to make and pairs well with rice or naan for a satisfying meal.
Why You’ll Love It
- High in protein and fiber, keeping you full and energized
- Easy to make in under 30 minutes
- Uses simple pantry ingredients
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1-inch piece ginger, grated
- 1 can (14 oz) diced tomatoes
- 1 cup coconut milk
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp turmeric
- ½ tsp chili powder (optional)
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Heat oil in a pan over medium heat. Add onion and cook until soft.
- Stir in garlic and ginger, then add cumin, coriander, turmeric, and chili powder. Cook for 1 minute until fragrant.
- Add diced tomatoes and simmer for 5 minutes.
- Stir in chickpeas and coconut milk, simmering for another 10 minutes.
- Add spinach and cook until wilted. Season with salt and pepper.
- Serve hot with rice or naan.
2. Mushroom and Lentil Bolognese
This rich and hearty lentil Bolognese is a fantastic plant-based alternative to traditional meat sauce. Full of flavor and nutrients, it’s perfect for pasta night.
Why You’ll Love It
- A high-protein alternative to traditional meat sauces
- Full of umami flavor from mushrooms and tomatoes
- Perfect for meal prep and leftovers
Ingredients
- 1 cup cooked lentils
- 1 cup mushrooms, finely chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can (14 oz) crushed tomatoes
- 2 tbsp tomato paste
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp red pepper flakes (optional)
- 2 tbsp olive oil
- Salt and pepper to taste
- 8 oz pasta of choice
Instructions
- Heat olive oil in a pan and sauté onions until soft.
- Add garlic and mushrooms, cooking until mushrooms release their moisture.
- Stir in tomato paste, oregano, basil, and red pepper flakes, cooking for 1 minute.
- Add crushed tomatoes and lentils. Simmer for 15 minutes.
- Season with salt and pepper. Serve over cooked pasta.
3. Sweet Potato and Black Bean Tacos
These flavorful tacos are packed with roasted sweet potatoes, black beans, and a zesty lime dressing for a fresh and delicious meal.
Why You’ll Love It
- Packed with fiber, protein, and vitamins
- A perfect balance of sweet, spicy, and tangy flavors
- Easy to customize with your favorite toppings
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 tsp cumin
- 1 tsp chili powder
- ½ tsp smoked paprika
- 2 tbsp olive oil
- 1 tbsp lime juice
- 8 small corn tortillas
- Toppings: avocado, salsa, cilantro, vegan sour cream
Instructions
- Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, cumin, chili powder, and smoked paprika. Roast for 20–25 minutes.
- Warm the black beans in a pan with lime juice.
- Heat tortillas on a dry pan or directly over a flame until slightly charred.
- Assemble tacos with sweet potatoes, black beans, and toppings of choice.
- Serve with a squeeze of lime.
