Plant-Based Eating: 7 Quick Recipes for Meatless Mondays

Meatless eating - even once a week - can have dramatic positive effects on both your health and the environment. A global movement, called Meatless Monday is committed to cutting meat consumption by at least one day per week. Embracing plant-based meals on Monday contributes to sustainability, a reduced carbon footprint, and making one's way through the delicious, nutritious alternatives to meat. Whether you already enjoy a plant-based diet or just want to bring more veggies into your life, Meatless Monday is an amazing way to find whole foods, both easy to prepare and full of nutritious ingredients.

Plant-based eating is not limited to vegans and vegetarians; rather, it is for everyone interested in healthier eating and considering the environment when it comes to food consumption. Switching out meat for plant-based proteins helps to minimize heart disease, improves digestion, and leaves you a lot more energized than you would normally feel. We've rounded up seven basic and delicious plant-based recipes, ideal for Meatless Monday-or any day of the week!

1. Chickpea and Spinach Curry

Nothing is more soothing for the soul than a well-cooked and flavorful curry. This Chickpea and Spinach Curry is rich in flavor and protein, hence ideal to kick-start your Meatless Monday. Chickpea is a great plant-based source of protein and fiber, while spinach adds a nutritional boost with vitamins A, C, and K, plus essential minerals like iron and magnesium. This curry feels indulgent but in no way heavy because of the creamy coconut milk and a mix of aromatic spices.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 can fresh spinach
• 1 can coconut milk
• 1 tbsp. curry powder
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp. olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a big pan on medium heat. Sauté the onions in it until soft and translucent, about 5 minutes.
2. Add garlic and curry powder; stir frequently for another minute to release the aromas.
3. Add the coconut milk, chickpeas, and spinach. Stir all the ingredients and let it come to a simmer. Let it cook for about 10-15 minutes or till the spinach cooks and the curry thickens to your liking.
4. Taste and adjust salt and pepper. Enjoy with light basmati rice or on paper-thin bread called naan.

Tip: You can even make the curry more substantial by adding cubed sweet potatoes or cauliflower florets. These add so much mass to the dish, and it will keep it vegan and healthy.

2. Quinoa-Stuffed Bell Peppers

Stuffed bell peppers are always a hit, and this plant-based one with the filling of quinoa and black beans is no exception. Quinoa is a complete protein because it contains all nine amino acids essential to human nutrition, which technically makes it a fantastic substitute for meat. With black beans, corn, and spices, this dish is an ideal mix of protein, fiber, and flavor. These colorful peppers are as healthy as they are visually stimulating.

Ingredients:

• 4 large bell peppers (any color), cleaned and tops cut off
• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 cup diced tomatoes
• 1 teaspoon cumin
• Salt and pepper, to taste

Instructions:

1. Preheat the oven to 375°F. Line a baking dish with parchment paper. Cut the tops off the bell peppers and remove the seeds and membranes. Arrange the peppers upright in the baking dish.
2. Cook the quinoa according to package instructions. Add the cooked quinoa to a large mixing bowl with the black beans, corn, tomatoes, cumin, salt, and pepper. Stir to combine all the ingredients well. Stuff each pepper with the quinoa mixture, pressing it down gently to pack it tightly.
3. Cover the baking dish with foil and bake for 30 minutes. Remove the foil and bake for another 10-15 minutes, until the tops of the peppers are slightly browned and the filling is heated through.

Tip: This is excellent garnished with sliced avocado, vegan cheese, or a dollop of dairy-free sour cream for that creamy feel. Sprinkle chopped cilantro on top if you want freshness in each bite.

3. Lentil Tacos

Taco night is always successful, but these Lentil Tacos are a real nutritious treat from the classic. The lentils have a great composition of proteins and a lot of fiber, which already makes it a great plant-based substitute for ground beef. Because of their texture when they will be seasoned with spices for tacos, they will just turn out perfectly in tacos. They're quick to cook, too, with flavors getting absorbed just as good as can be!

Ingredients:

• 1 cup dried green or brown lentils
• 1 tablespoon taco seasoning
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 garlic clove, minced
• Soft tortillas
• Your favorite taco toppings: shredded lettuce, diced tomatoes, salsa, guacamole

Instructions:

1. Cook the lentils according to package instructions—usually about 20-25 minutes. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the garlic and cook for another minute.
3. Stir in the taco seasoning and cooked lentils. Mix well to coat the lentils in the seasoning. Cook for an additional 5-7 minutes, allowing all the flavors to meld together.
4. Warm the lentil mixture in tortillas. Top with your favorite taco toppings: shredded lettuce, salsa, guacamole, or vegan sour cream.

Tip: For some added texture, roast some sweet potatoes and chop them in your tacos. Sweetness goes nice with the umami of lentils.

4. Vegan Pesto Pasta

This fresh and vibrant Vegan Pesto Pasta is full of flavor and nutrients, so it's a great, easy Meatless Monday meal. The classic pesto recipe includes Parmesan cheese, but this dairy-free version contains nutritional yeast, which provides a nutty, cheesy taste. With fresh basil, garlic, and nuts, this pesto is perfect to mix in for an easy, satisfying pasta dish. Best of all, it comes together in just minutes!

Ingredients:

• 1 pound pasta of choice (spaghetti, penne, or fusilli)
• 2 cups fresh basil leaves
• 1/4 cup nutritional yeast
• 1/4 cup walnuts or pine nuts
• 2 garlic cloves
• 1/2 cup olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions. Before draining, reserve 1/4 cup of the pasta water.
2. While the pasta cooks, prepare the pesto by adding the basil leaves, nutritional yeast, walnuts, garlic, lemon juice, and olive oil to a food processor. Blend until smooth, adding a little of the reserved pasta water if the mixture is too thick.
3. Drain the pasta and toss it with the pesto. Taste and adjust the seasoning with salt and pepper. Serve warm with a sprinkle of nutritional yeast for extra cheesy flavor or chili flakes if desired.

Tip: Add roasted cherry tomatoes or sautéed mushrooms for more texture and flavor. If you need something heartier, toss in some chickpeas or cubed tofu.

5. Sweet Potato and Black Bean Chili

If you're in the mood for something hearty and comforting, this strong Sweet Potato and Black Bean Chili is just what you need. The sweet potatoes add a subtle sweetness that balances the spiciness of the chili powder, while the black beans provide plenty of protein and fiber. It's warming, filling-it's just perfect for those cool autumn or winter nights.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 tbsp. chili powder
• 1 tsp cumin
• 2 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. Heat olive oil over medium heat in a large pot. Add the onions and garlic, and sauté until tender, about 5 minutes. Add the diced sweet potatoes, chili powder, cumin, and a pinch of salt. Stir to combine, cooking for 5 minutes to allow the spices to coat the sweet potatoes.
2. Add the vegetable broth, diced tomatoes, and black beans. Stir well and bring to a simmer. Cover and cook for 25-30 minutes, or until the sweet potatoes are tender.
3. Taste and season with more salt and pepper if necessary. Serve the chili with a side of tortilla chips, crusty bread, or over a bed of rice.

Hint: Garnish with fresh avocado slices, chopped cilantro, or a dollop of vegan sour cream to bring extra flavor and creaminess into this dish.

6. Avocado Toast with a Twist

Avocado toast is classic for a reason: it's simple, satisfying, and endlessly customizable. This version adds a little extra flair with red pepper flakes and lemon juice for a zesty, spicy kick. Avocados are packed with heart-healthy monounsaturated fats, fiber, and vitamins, which makes this toast a nutritious way to begin, have for lunch, or even have for a light dinner.

Ingredients:

• 1 ripe avocado
• 2 slices of whole grain bread
• 1 tsp of red pepper flakes
• 1 tbsp olive oil
• Juice of half a lemon
• Salt and pepper, to taste

Instructions:

1. Toast slices of whole grain bread until golden and crispy.
2. In a bowl, mash the avocado, olive oil, lemon juice, red pepper flakes, salt, and pepper until smooth.
3. Distribute the avocado mixture evenly between the toasted bread and serve immediately.
4. Serve and enjoy!

Tip: Give your avocado toast a little crunch and some added nutrition by topping with sliced radishes, cherry tomatoes, hemp seeds, or a little drizzle of balsamic glaze.

7. Mushroom and Walnut Bolognese

If you are a big fan of the traditional Bolognese sauce and feel like you are longing to find its alternative, this Mushroom and Walnut Bolognese will not disappoint. Mushrooms provide a dense, meaty texture while walnuts add a satisfying crunch and heart-healthy fats. Flavorful in each bite, this sauce is great over pasta, spaghetti squash, or zucchini noodles.

Ingredients:

• 2 cups mushrooms, finely chopped
• 1 c. walnuts, chopped fine
• 1 can of crushed tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp. olive oil
• 1 tbsp. balsamic vinegar
• 1 tsp. oregano
• Salt and pepper, to taste

Instructions:

1. Heat the olive oil in a large pan over medium heat. Sauté the onions and garlic until they are soft and translucent, about 5 minutes.
2. Add the mushrooms to the pan and cook for 8-10 minutes, until they release their moisture and start to brown.
3. Stir in the chopped walnuts, crushed tomatoes, balsamic vinegar, oregano, salt, and pepper. Let the sauce simmer for 15-20 minutes, allowing the flavors to combine.
4. Serve the Bolognese sauce over your favorite pasta or veggie noodles.

Tip: Sprinkle with fresh basil or vegan Parmesan for added flavor. Alternatively, you could fill the sauce into stuffed bell peppers or use as a topper on baked potatoes.

Conclusion

There is no need to make plant-based eating complicated, and these seven simple, satisfying recipes will make it easy to enjoy Meatless Mondays. From comforting and hearty to quick and easy weeknight dinners or light and fresh meals, these recipes add more plant-based ingredients into your diet for a delicious way to improve your health while living in an eco-friendly manner.

By doing little things like having Meatless Mondays, you are shrinking your carbon footprint, saving water, and furthering the causes of animal welfare. You also will be introduced to an array of flavors from plant-based dishes that will keep you full and satisfied. Give these recipes a try; play with your own concoctions and enjoy all the possibilities of plant-based eating!