Meatless Monday is a growing trend among health-conscious individuals, and it is becoming increasingly popular as people become more aware of the health benefits associated with a vegetarian or vegan diet. The concept of Meatless Monday is simple: one day a week, you commit to eating a plant-based diet. This means no meat, poultry, fish, or dairy products.
Plant-based foods:
Eating a plant-based diet has numerous health benefits, such as reducing your risk of heart disease, diabetes, and certain types of cancer. Eating plant-based foods is also beneficial for the environment, as it reduces the amount of methane gas produced by livestock. Additionally, eating a plant-based diet can help you save money on food, as plant-based foods are generally cheaper than animal-based products.
- There are many delicious and nutritious meals you can enjoy on Meatless Monday.
- Try a simple salad with fresh vegetables, a hearty vegetable soup, or a veggie-packed stir-fry.
- You can also try plant-based versions of your favorite meals, such as veggie burgers, vegan tacos, and even vegan pizza.
If you’re new to Meatless Monday, start small. Begin by replacing one meal a week with a plant-based option. As you become more comfortable with the concept, you can gradually increase the number of meals you eat each week that are plant-based.
Meatless Monday Recipes:
Meatless Monday is a perfect way to start a new week with some veggies. Veggies are natural source of fiber, vitamins and other essential nutrients which are good for health. Meatless Monday recipes are also easy for novice baker. Here some meatless Monday recipes for you. Must try these Meatless Monday recipes.
1. Vegetable Salad:
Vegetable salad is meatless recipe. You can try this recipe on meatless Monday.
Required Ingredients:
- 120 grams of mixed salad greens
- 200 grams of cucumber, sliced
- 250 grams of tomato, chopped
- 50 grams of red onion, thinly sliced
- 60 grams of sliced carrots
- 60 grams of sliced bell peppers (any color)
- 30 grams of sliced olives
- 30 grams of crumbled feta cheese
- 60 grams of extra-virgin olive oil
- 30 grams of red wine vinegar
- 5 grams garlic, minced
- Salt and black pepper, to taste
Procedure:
- Combine the salad greens, cucumber, tomato, red onion, carrots, bell peppers, and olives in a large bowl.
- Whisk together the olive oil, red wine vinegar, garlic, salt, and black pepper in a small bowl to make the dressing.
- Pour the dressing over the vegetables and toss to coat evenly.
- Sprinkle the feta cheese over the top of the salad.
- Serve immediately or refrigerate until ready to serve.
2. Vegetable Soup:
Vegetable soup is meatless recipe. You can try this recipe on meatless Monday.
Required Ingredients:
- 30 grams of olive oil
- 150 grams of onion, chopped
- 10 grams garlic, minced
- 100 grams celery stalks, chopped
- 150 grams of carrots, peeled and chopped
- 150 grams of potato, peeled and chopped
- 200 grams of zucchini, chopped
- 950 grams of vegetable broth
- 400 grams of canned diced tomatoes
- 2 grams of dried oregano
- 2 grams of dried basil
- Salt and black pepper, to taste
Procedure:
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic, and sauté until the onion is translucent, about 5 minutes.
- Add the celery, carrots, potato, zucchini, and sauté for another 5 minutes.
- Pour in the vegetable broth and add the can of diced tomatoes, oregano, basil, salt, and black pepper. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low and let it simmer for 30-40 minutes or until the vegetables are tender.
- Taste the soup and adjust the seasoning as necessary.
- Serve hot with crusty bread or crackers.
Optional: Add other vegetables like bell peppers, spinach, or broccoli to this soup. You can also add cooked beans or lentils for extra protein and fiber.
3. Veggie-Packed stir-fry:
Veggie-packed stir-fry is meatless recipe. You can try this recipe on meatless Monday.
Required Ingredients:
- 30 grams of vegetable oil
- 10 grams of minced ginger
- 9 grams of minced garlic
- 150 grams of chopped onions
- 150 grams of chopped red bell pepper
- 150 grams of chopped yellow bell pepper
- 200 grams of sliced mushrooms
- 200 grams of chopped broccoli florets
- 200 grams of chopped bok choy
- 100 grams of sliced carrots
- 60 grams of soy sauce
- 30 grams hoisin sauce
- 15 grams of rice vinegar
- 5 grams of sesame oil
- 0.5 grams of red pepper flakes
- Salt and black pepper, to taste
Procedure:
- Heat the vegetable oil over high heat in a large wok or skillet.
- Add the minced ginger and garlic, and stir-fry for 30 seconds.
- Add the chopped onion, bell peppers, mushrooms, and stir-fry for 2-3 minutes until the vegetables are slightly softened.
- Add the chopped broccoli, bok choy, sliced carrots, and stir-fry for another 3-4 minutes until the vegetables are tender-crisp.
- Whisk together the soy sauce, hoisin sauce, rice vinegar, sesame oil, red pepper flakes, salt, and black pepper in a small bowl.
- Pour the sauce over the stir-fry and stir to coat evenly.
- Serve the stir-fry hot with steamed rice or noodles.
Optional: You can add other vegetables like snow peas, bean sprouts, or baby corn to this stir-fry. You can also add tofu or cooked chicken for extra protein.
4. Veggie Burger:
Veggie burger is meatless recipe. You can try this recipe on meatless Monday.
Required Ingredients:
- 240 grams of canned black beans, drained and rinsed
- 85 grams of cooked brown rice
- 80 grams of finely chopped onion
- 60 grams of grated carrot
- 60 grams of chopped mushrooms
- 60 grams of chopped walnuts
- 30 grams of olive oil
- 15 grams of soy sauce
- 15 grams Dijon mustard
- 8 grams of chili powder
- 4 grams cumin
- 2 grams of smoked paprika
- Salt and black pepper, to taste
- Whole wheat burger buns
- Toppings of your choice (lettuce, tomato, avocado, cheese, etc.)
Procedure:
- Preheat the oven to 375°F (190°C).
- In a large bowl, mash the black beans with a fork or potato masher.
- Add the cooked brown rice, finely chopped onion, grated carrot, chopped mushrooms, and chopped walnuts to the bowl. Mix well.
- Whisk together the olive oil, soy sauce, Dijon mustard, chili powder, cumin, smoked paprika, salt, and black pepper in a small bowl.
- Pour the mixture over the veggie burger mixture and stir to combine.
- Form the mixture into 4-6 patties, depending on how big you want your burgers to be.
- Place the patties on a baking sheet lined with parchment paper.
- Bake the patties for 20-25 minutes, flipping them once halfway through, until they are golden brown and crispy on the outside and heated through on the inside.
- Toast the whole wheat burger buns, if desired.
- Assemble the veggie burgers with your desired toppings, and serve hot.
Optional: You can also grill these veggie burgers on a pan or outdoor grill for an even smokier flavor.
5. Vegan Tacos:
Required Ingredients:
- 15 grams of olive oil
- 120 grams chopped onion
- 6 grams of minced garlic
- 120 grams chopped red bell pepper
- 120 grams chopped yellow bell pepper
- 120 grams of chopped zucchini
- 240 grams of canned black beans, drained and rinsed
- 2 grams of ground cumin
- 1 gram of chili powder
- Salt and black pepper, to taste
- 8-10 corn tortillas
- Toppings of your choice (guacamole, salsa, chopped cilantro, diced tomatoes, etc.)
Procedure:
- Add the olive oil and heat until hot in a large skillet over medium heat.
- Add the chopped onion and minced garlic to the skillet, and sauté for 2-3 minutes until the onion is translucent.
- Add the chopped red and yellow bell peppers, and sauté for 2-3 minutes until the peppers are slightly softened.
- Add the chopped zucchini to the skillet, and sauté for 2-3 minutes until the zucchini is tender.
- Add the drained and rinsed black beans, ground cumin, chili powder, salt, and black pepper to the skillet, and stir to combine.
- Cook the mixture for 2-3 minutes until the beans are heated.
- Warm the corn tortillas on a separate skillet or in the microwave.
- Assemble the tacos with the bean and vegetable mixture and your desired toppings.
- Serve hot, and enjoy!
Optional: Add some chopped jalapeño or a dash of hot sauce for extra heat.
Meatless Monday are easy-to-make must try them at home.
Conclusion:
Meatless Monday is a great way to start your week off on the right foot. Meatless Monday means to eat something which is pant-based. Meatless Monday recipes are easy to make at home. Not only is it good for your health, but it’s also good for the environment and your wallet. So why not give it a try?
