Meatless Monday is a global movement that encourages people to go meat-free at least once a week. This movement has become increasingly popular in recent years as more people become aware of the health and environmental benefits of a plant-based diet. Here are five plant-based meal ideas to help you get started with Meatless Mondays.
1. Sweet Potato and Black Bean Tacos:
Tacos are always a crowd-pleaser, and this vegan version is loaded with flavor and nutrition. Start by baking small sweet potatoes in the oven until tender. Meanwhile, drain and rinse a can of black beans and heat them on the stove with a bit of cumin, chili powder, and garlic. Assemble the tacos using corn tortillas, the roasted sweet potatoes, the black beans, diced red onion, fresh salsa, and sliced avocado. Top it all off with a squeeze of lime juice.
2. Lentil Shepherd’s Pie:
This hearty comfort dish is perfect for cooler weather. Start by cooking green lentils on the stove until tender. Meanwhile, roast diced carrots, celery, and onion in the oven until tender. Combine the cooked lentils with the roasted vegetables and layer them in the bottom of a baking dish. Spread a layer of mashed potatoes on top, and bake in the oven until the top is crispy and browned.
3. Tuscan White Bean Soup:
This simple soup is packed with flavor and will warm you up on a chilly day. Start by sautéing diced onion, carrot, and celery in olive oil until softened. Add a can of drained and rinsed cannellini beans, some crushed tomatoes, vegetable broth, and chopped kale. Simmer for about 30 minutes, until the kale is wilted and tender. Serve with a slice of crusty bread.
4. Tofu and Vegetable Stir-fry:
Stir-fries are a quick and easy dinner option, and they’re easily customizable to your preferences. Start by sautéing diced tofu in a bit of sesame oil until browned. Remove from the pan, and add in your favorite vegetables – we suggest sliced bell pepper, broccoli, and snow peas. When the vegetables are tender-crisp, add the tofu back in and drizzle with a sauce made from soy sauce, rice vinegar, honey, and ginger.
5. Chickpea and Spinach Curry:
This Indian-inspired dish is easy to make and full of flavor. Start by sautéing diced onion and garlic in a bit of oil. Add in a can of drained and rinsed chickpeas, a can of diced tomatoes, and some vegetable broth. When everything is heated through, stir in a couple of handfuls of fresh baby spinach and let it wilt. Serve over rice or with naan bread.
In conclusion, these meal ideas are only a few of the many delicious and nutritious plant-based meals that you can prepare on Meatless Monday. Going meat-free just one day a week can benefit not just your health, but also the environment. Whether you’re a seasoned vegan or just starting to explore plant-based eating, there are endless ways to enjoy Meatless Mondays!
