Meatless Monday Recipes

Maybe you observe “Meatless Monday” meal planning to cut back on the amount of meat that you eat, or perhaps you’re vegetarian; either way, we’ve scoured the web for our favourite meatless recipes that you can eat on Meatless Monday or any day you like!

Squash Frittata

The creative chefs over at meatlessmonday.com sure know a few good vegetarian recipes! This one is quick and easy and won’t make your kids say, “GROSS!” when they sit down to eat, plus the eggs are a great substitute protein source.

Ingredients:

• 4 cups your favourite summer squash, sliced thin
• 1/2 medium onion, sliced thin
• 5 sun-dried tomato halves, reconstituted and chopped
• 6 eggs
• 2 tablespoons non-fat milk
• salt, to preference
• red pepper flakes, to preference
• 1/2 cup Parmesan cheese, grated

Directions:

1. Preheat the oven to 400 degrees.
2. Layer the sliced summer squash in a cast iron or non-stick frying pan. Don’t pack down the summer squash slices as you want the egg mixture to fill the spaces in between.
3. Layer the sliced onions and reconstituted sun-dried tomatoes on top of the summer squash.
4. Beat the eggs, milk, red pepper flakes and salt together. Pour the egg mixture over the vegetables. Don’t worry if the egg mixture doesn’t cover all the vegetables before baking.
5. Top with the egg mixture with Parmesan cheese.
6. Bake for 35 minutes, or until the eggs are set and the top is golden brown.

Serve with your favourite green salad, or toss some finely chopped green veggies right into the frittata!

Beer Battered Avocado Tacos with Fresh Corn Salsa

Um, YUM! Beer? Yes, please! Who says going meatless has to be a sacrifice when you’re using beer to batter and fry one of nature’s best power foods, avocados? Thebeeroness.com has this great meatless recipe:

Ingredients:

For the Tortillas:

• 2 cups masa harina
• ½ tsp salt
• 1 1/3 cup warm IPA

For the Avocados:

• Canola oil for frying
• 2 cups flour
• ½ tsp salt
• ½ tsp garlic powder
• ½ tsp black pepper
• 12 ounces IPA
• 3 avocados, ripe but still firm

For the Corn Salsa:

• 1 ear of fresh sweet corn, kernels cut off
• 1 jalapeno, stem and seeds removed, chopped
• ¼ cup red onions, diced
• ¼ cup chopped cilantro
• 2 tbs chopped scallions
• juice from one lime
• ¼ cup chopped tomatoes
• salt and pepper to taste

Directions:

1. Make the tortillas: In a large bowl, add the Masa and the salt, stir to combine. Add the beer and stir to combine. If the dough is too dry to hold together, add additional beer or water. If it is too wet, add more Masa. It should be the consistency of Play-Doh.
2. Form into balls a bit larger than golf balls. Prepare a tortillas press by wrapping in plastic wrap or covering with parchment paper (you can place a tortilla ball between two sheets of parchment and use a rolling pin). Place one ball in the center. Press, rotate, press again.
3. Heat a griddle (or cast iron skillet) to a medium high heat (about 350 for electric griddles). Cook until slightly brown on the bottom (about 30 seconds to a minute) flip and cook on the other side. Don’t overcook.
4. Make the Avocados:Add about 4 inches of oil to a saucepan, clip a deep-fry thermometer onto the side (make sure the needle is not touching the bottom of the pot. Bring to 375-400 degrees (adjust heat to maintain that temperature).
5. In a large bowl stir together the flour, salt, garlic powder, and pepper. Add the beer and stir until combined (should have the consistency of pancake batter).
6. Cut the avocados into thick slices (about 4-5 per half) making sure the skin and seed is removed.
7. Dip the avocado slices into the batter and fry for about 1 minutes, flip and fry until golden brown, about an additional 2 minutes. Remove from fryer and allow to drain on a stack of paper towels. (only fry 2-3 slices at a time or the oil temp will drop and batter will become overly oily).
8. Make the salsa: Combine all ingredients in a bowl, stir to combine.
9. Assemble tacos and serve.

Roasted Garlic and Broccoli Souffle

Another hearty main dish with green veggies, the mouth-watering smell and flavour of roasted garlic, plus cheese! KraftCanada.com always knows great ways to serve up delicious!

Ingredients:

• 2 Tbsp. butter
• 3 cups small broccoli florets, chopped
• 3 Tbsp. flour
• 1/2 cup Renée’s Greek Yogourt Roasted Garlic Dressing
• 1/4 cup milk
• 1/4 cup Kraft 100% Parmesan Grated Cheese
• 4 eggs, separated

Directions: 

1. Add broccoli to saucepan of boiling water; cook 2 min. Drain, then immediately add broccoli to bowl of ice water to stop the cooking process.
2. Melt butter in large saucepan on medium heat. Add broccoli; cook 2 min., stirring frequently. Stir in flour until blended; cook 2 min. or until hot and bubbly, stirring constantly. Gradually stir in dressing, then milk. Bring to boil on medium heat, stirring constantly; cook and stir 2 min. or until thickened. Remove from heat; stir in cheese.
3. Beat egg whites in medium bowl with mixer on high speed until stiff peaks form; set aside.
4. Beat egg yolks in large bowl with mixer until thick and lemon coloured. Stir in broccoli mixture. Gently stir in egg whites just until blended.
5. Pour into 1.5-L soufflé dish.
6. Bake 25 to 30 min. or until top is golden brown and knife inserted near centre comes out clean. Serve immediately.

Black Bean “Burgers”

If you want an easy way to pretend you’re eating meat, with the protein beans provide, all rolled into one easy-peasy recipe, spoonuniversity.com has it all right here:

Ingredients:

• 1 can black beans
• 1/2 cup Italian-style breadcrumbs
• 1 egg
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• Pinch black pepper
• 1-2 tablespoon your preferred cooking oil

Directions:

1. Drain the can of beans, saving the liquid for later. Put half of the drained beans into a bowl and thoroughly smash with the back of a fork.
2. In a large bowl, add the smashed beans from step 1, remaining 1/2 can of whole black beans, bread crumbs, egg, garlic powder, smoked paprika, and black pepper. Stir to combine.
3. Your mixture will likely be a little too dry to form into patties—add a spoonful at a time of the bean liquid saved in step 1 until the mixture is smooth and pliable, but not runny.
4. Form the mixture into 4 patties.
5. Heat your cooking oil in a non-stick pan or other skillet on medium heat. Then cook the burgers for about 4 minutes per side, until browned evenly on both sides.
   #SpoonTip: Try canola oil, it’s one of the least flavorful oils, so the flavour of your ingredients will really shine through.
6. Serve the burgers however you want, on any kind of buns (toasted cheese and onion buns taste great with them) and with any add-ons, like tomatoes, pickles, spring mix, and your favourite usual condiments.

Hearty Lentil Soup

There’s nothing like soup to fill you up and keep you from missing meat. Lentils are packed with protein and taste fantastic in this great recipe from vegkitchen.com:

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 large onion, finely chopped
• 2 to 3 cloves garlic, minced
• 2 celery stalks, finely diced
• 2 medium carrots, peeled and sliced
• 6 cups water
• 1 large or 2 medium potatoes or 1 medium sweet potato, scrubbed and diced (peel only if you want to)
• 1¼ cups dried green or brown lentils, rinsed
• 1 tablespoon salt-free all-purpose seasoning blend (like Frontier or Mrs. Dash)
• 2 teaspoons sweet paprika
• 2 bay leaves
• 15- to 16-ounce can crushed tomatoes
• ¼ cup minced fresh parsley or cilantro, plus more, to finish
• Salt and freshly ground pepper to taste

Directions:

1. Heat the oil in a soup pot. Add the onion and sauté over medium heat for 5 minutes, or until translucent. Add the garlic, celery, and carrots and sauté for 3 to 4 minutes longer.
2. Add the water, potatoes, lentils, seasoning blend, paprika, and bay leaves. Bring to a slow boil, then cover and simmer until the lentils and vegetables are nearly done, about 30 minutes.
3. Add the tomatoes and parsley or cilantro, and simmer for 15 minutes longer over very low heat, or until some of the lentils are completely mushy, while others still hold their shape.
4. Season with salt and pepper. If time allows, this soup benefits from allowing it to stand for an hour or so before serving to develop flavor. Just before serving, add a little more chopped parsley or cilantro, then heat through as needed.