10 Simple Meatless Monday Recipes for Easy and Delicious Plant-Based Meals

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Looking for easy and delicious meatless meals? Try a Chickpea Salad Sandwich or Creamy Tomato Basil Pasta for satisfying lunches or dinners. A Vegetable Stir-Fry with Tofu is quick and colorful, while Lentil Soup with Spinach warms the soul. Enjoy Quinoa and Black Bean Tacos for a protein boost, or whip up Zucchini Noodles with Pesto. Sweet Potato and Chickpea Curry, along with Spinach and Mushroom Stuffed Peppers, adds comfort. Explore a Vegan Buddha Bowl for a nutrient-packed option!

Chickpea Salad Sandwich

Chickpea salad sandwiches are a delicious and nutritious meatless option that can easily satisfy any lunchtime craving. Packed with protein from the chickpeas and a delightful mix of fresh vegetables, this sandwich brings together hearty and wholesome flavors in every bite. The creamy dressing made from yogurt or mayonnaise, combined with the crunch of celery and the tanginess of pickles, elevates this dish to even greater heights, making it perfect for gatherings or a quick meal at home.

Making a chickpea salad sandwich is also an excellent way to incorporate plant-based protein into your diet, catering to vegetarians or those looking to reduce their meat consumption. The beauty of this recipe lies in its versatility; you can easily adjust the ingredients based on what you have on hand or your personal taste preferences. Whether you opt for traditional whole grain bread or a gluten-free alternative, this sandwich will leave you feeling satisfied and nourished.

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup diced pickles
• 1/4 cup plain Greek yogurt or mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Whole grain bread or your choice of bread
• Leafy greens (like lettuce or spinach) for serving

In a medium bowl, combine the drained chickpeas, celery, red onion, and pickles, mashing the chickpeas lightly with a fork to create a chunky texture. In a separate small bowl, mix the yogurt (or mayonnaise), Dijon mustard, and lemon juice together, then pour this dressing over the chickpea mixture.

Season with salt and pepper, mixing everything gently until well combined. Serve the chickpea salad on slices of bread, adding leafy greens if desired, then top with another slice of bread to create a sandwich.

When preparing your chickpea salad sandwich, feel free to customize it further by adding other vegetables like diced bell peppers or shredded carrots for added crunch and nutrients. To enhance the flavors even more, let the chickpea salad sit in the refrigerator for about 30 minutes before serving; this allows the ingredients to meld together beautifully.

Additionally, if you prefer a vegan option, simply use plant-based yogurt or mayonnaise. Enjoy your delicious and satisfying sandwich!

Creamy Tomato Basil Pasta

Creamy Tomato Basil Pasta is a delightful vegetarian dish that combines the richness of cream with the tanginess of tomatoes, resulting in a comforting and flavorful meal. This recipe isn’t only simple but also quick to prepare, making it an ideal option for busy weeknights or special Meatless Mondays.

The comforting flavors of fresh basil and ripe tomatoes create a dish that everyone in the family will love. With its luscious creamy sauce, this pasta dish is perfect for those who want to enjoy the taste of Italy without meat. Pair it with a crisp salad or some garlic bread to elevate your meal even further.

Whether you’re a seasoned chef or a beginner in the kitchen, this recipe will guide you in creating a satisfying pasta that speaks to your taste buds.

• 12 oz pasta (fettuccine or penne works well)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 1 teaspoon dried oregano
• 1 cup heavy cream
• 1 cup fresh basil, chopped
• Salt and pepper, to taste
• Grated Parmesan cheese (optional, for serving)

Cook the pasta according to package instructions until al dente. In a large skillet, heat olive oil over medium heat and sauté the minced garlic until fragrant. Add crushed tomatoes and oregano, then bring the mixture to a simmer.

Stir in the heavy cream and cook for a few more minutes until slightly thickened. Toss in the cooked pasta and fresh basil, seasoning with salt and pepper to taste.

When preparing this dish, consider using fresh tomatoes if they’re in season, as they can enhance the flavor notably. Additionally, adjust the richness of the sauce by adding more or less cream based on your preference.

For a vegan version, substitute heavy cream with coconut milk or a cashew cream, and skip the Parmesan cheese. Enjoy experimenting with the ingredients to make this dish your own!

Vegetable Stir-Fry With Tofu

Vegetable stir-fry with tofu is a delightful and versatile dish that perfectly encapsulates the essence of Meatless Monday. Packed with an array of colorful vegetables and protein-rich tofu, this meal isn’t only satisfying but also brimming with essential nutrients.

The beauty of stir-frying lies in its swift cooking method, which helps to retain the crunch and fresh flavors of the vegetables, making it a smart choice for a quick weeknight dinner or a hearty lunch.

Tofu, a staple in vegetarian cooking, absorbs the flavors of the sauces and spices you choose to use, making it a beautiful canvas for the dish. With the combination of vibrant vegetables such as bell peppers, broccoli, and carrots, you can easily customize this recipe to suit your taste preferences or utilize whatever produce you have on hand. Serve it over rice or noodles for a complete meal that will keep you energized and satisfied.

• 14 oz firm tofu, drained and pressed
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 2 green onions, chopped
• Salt and pepper to taste
• Cooked rice or noodles for serving

Begin by cutting the pressed tofu into bite-sized cubes and marinating it in soy sauce for about 15 minutes. Toss the marinated tofu with cornstarch to create a light coating.

Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and sauté until golden and crispy on all sides, approximately 8-10 minutes. Once cooked, remove the tofu from the pan and set aside.

In the same pan, add the remaining oil, then add the sliced bell peppers, broccoli, carrot, garlic, and ginger. Stir-fry for about 5-6 minutes until the vegetables are tender-crisp.

Finally, return the tofu to the pan, mix thoroughly, and season with salt, pepper, and chopped green onions before serving.

For maximum flavor, make certain you press the tofu well to remove excess moisture, so it can absorb the marinade better. You can also play around with different vegetables or add some pre-cooked grains like quinoa or farro to customize the dish further.

If you enjoy a bit of heat, consider adding red pepper flakes or a splash of sriracha for an extra kick. Stir-frying works best on high heat, so make sure to have all your ingredients prepped and ready to go before you start cooking to keep everything moving quickly!

Lentil Soup With Spinach

Lentil soup with spinach is a hearty and nutritious meal perfect for Meatless Monday or any day of the week. Packed with protein from the lentils and vitamins from the spinach, this soup not only warms you up but also nourishes your body.

It’s easy to prepare and can be made in large batches, making it ideal for meal prep or for feeding a crowd. This delightful soup is also highly adaptable. You can customize the flavors by adjusting the spices or incorporating your favorite vegetables.

Whether you prefer it smooth or chunky, this lentil soup with spinach will surely become a staple in your cooking repertoire. Serve it with crusty bread for a complete meal that’s both satisfying and healthy.

Ingredients:

• 1 cup dried lentils (green or brown)
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• 4 cups fresh spinach
• Juice of 1 lemon
• Fresh parsley, for garnish (optional)

In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery, and sauté until softened, about 5-7 minutes.

Stir in the garlic, cumin, and smoked paprika, cooking for an additional minute. Add the dried lentils and vegetable broth, bring to a boil, then reduce the heat and let simmer for 25-30 minutes, or until the lentils are tender.

Stir in the spinach and cook until wilted, then season with salt, pepper, and lemon juice to taste. For added richness, consider blending a portion of the soup using an immersion blender before adding the spinach.

This can create a creamier texture while still leaving some lentils whole for a nice contrast. Feel free to experiment with other spices like thyme or bay leaves, and try adding chopped tomatoes or other vegetables for extra flavor and nutrition.

Storing leftovers in the refrigerator helps the flavors develop even further, making the soup taste even better the next day.

Quinoa and Black Bean Tacos

Quinoa and Black Bean Tacos are a nutritious and delicious option for anyone looking to enjoy a meatless meal. Not only do they offer a wonderful blend of flavors, but they also pack a protein punch from the quinoa and black beans, making them satisfying and filling. The combination of spices, fresh vegetables, and a squeeze of lime adds brightness to the dish, while the tortillas serve as a perfect vessel for all these delicious ingredients.

These tacos are incredibly versatile and can be customized according to your taste preferences. Whether you choose to top them with avocado, salsa, or your favorite cheese, they can be adapted for everyone’s likes. Perfect for a Meatless Monday or any day of the week, Quinoa and Black Bean Tacos are easy to prepare and will impress even the most skeptical carnivores.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and pepper to taste
• 8 small corn or flour tortillas
• 1 cup diced tomatoes
• 1 avocado, sliced
• Fresh cilantro, for garnish
• Lime wedges, for serving

In a skillet over medium heat, sauté the diced onion and garlic until the onion becomes translucent. Add the cooked quinoa and black beans to the skillet, followed by the cumin, chili powder, salt, and pepper. Stir to combine, cooking until everything is heated through.

Warm the tortillas in a separate pan or microwave, then fill each tortilla with the quinoa and black bean mixture. Top with diced tomatoes, avocado, and fresh cilantro, then serve with lime wedges on the side.

For the best results, make sure to cook the quinoa in vegetable broth instead of water to enhance its flavor. You can also add a variety of vegetables such as bell peppers or corn to the filling for additional texture and taste. If you prefer a spicier kick, consider adding diced jalapeños or hot sauce.

Leftover filling can be stored in the fridge and used for salads or grain bowls, ensuring you’ll get the most out of this versatile recipe. Enjoy your delicious and healthy Quinoa and Black Bean Tacos!

Cauliflower Buffalo Wings

Cauliflower Buffalo Wings are a delightful and spicy twist on traditional buffalo chicken wings, offering the same bold flavors while being entirely plant-based. This dish is perfect for gatherings, game days, or simply a comforting snack at home. The crispy texture of the battered cauliflower paired with spicy buffalo sauce creates a satisfying crunch that will keep even the most dedicated meat lovers coming back for more.

The key to making these wings irresistible lies in the batter and the sauce. With the right combination of spices and a touch of creaminess, you’ll find that the cauliflower not only absorbs the flavor but also provides a tasty “meaty” bite. Serve them with celery sticks and your favorite vegan ranch or blue cheese dip to balance out the heat and take this dish to the next level.

• 1 head of cauliflower, cut into florets
• 1 cup all-purpose flour (or gluten-free flour)
• 1 cup plant-based milk (such as almond or soy)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 cup buffalo sauce (adjust to taste)
• Cooking spray or oil for baking

Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper. In a large bowl, mix together the flour, plant-based milk, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth. Dip each cauliflower floret into the batter, allowing any excess to drip off, and place them on the prepared baking sheet. Spray or drizzle the florets lightly with cooking oil and bake for 25-30 minutes until golden brown and crispy.

Once cooked, toss the cauliflower wings in buffalo sauce and return to the oven for an additional 5-10 minutes to set the sauce.

When making Cauliflower Buffalo Wings, feel free to customize the spice level of your buffalo sauce. If you prefer a milder flavor, consider mixing the sauce with a bit of vegan mayonnaise or creamy dressing to tone it down. Additionally, you can experiment with different coatings, such as adding breadcrumbs or nutritional yeast to the batter for an extra crunchy bite.

Enjoy these wings fresh out of the oven, and don’t hesitate to double the recipe if you’re sharing with friends—they’re bound to disappear quickly!

Zucchini Noodles With Pesto

Zucchini noodles, also known as “zoodles,” are a fantastic low-carb alternative to traditional pasta, making them a popular choice for those seeking lighter meal options. They’re easy to prepare and can be dressed in a variety of sauces, with pesto standing out as a vibrant and flavorful choice. Pesto adds a fresh herbaceous taste that complements the mild flavor of zucchini, making it the perfect match for a delicious meatless dish.

To create Zucchini Noodles with Pesto, you can use a spiralizer to transform your zucchini into long, noodle-like strands. If you don’t have a spiralizer, a vegetable peeler or mandoline can also do the trick. This dish is quick to prepare, taking only about 20 minutes from start to finish. Pair it with a sprinkle of fresh Parmesan cheese or a vegan alternative to elevate the dish further.

Ingredients:

• 2 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts or walnuts
• 1/2 cup grated Parmesan cheese (or nutritional yeast for a vegan option)
• 2 garlic cloves
• 1/2 cup extra-virgin olive oil
• Salt and pepper to taste
• Cherry tomatoes (optional, for garnish)

Using a spiralizer, create noodles from the zucchinis and set them aside. In a food processor, combine the basil leaves, nuts, Parmesan cheese, garlic cloves, and a pinch of salt. Pulse until finely chopped, and slowly drizzle in the olive oil while blending until smooth.

In a large skillet over medium heat, sauté the zucchini noodles for about 2-3 minutes until just tender, then remove from heat and toss with the pesto sauce until well-coated.

To enhance the flavors, consider adding a squeeze of fresh lemon juice to the pesto blend; it brightens the dish and adds a revitalizing zing. If you prefer your zucchini noodles a bit firmer, skip the sauté step and simply toss the raw zoodles with the pesto sauce.

Finally, feel free to customize the dish with other toppings such as sun-dried tomatoes, olives, or toasted nuts for added texture and flavor.

Sweet Potato and Chickpea Curry

Sweet Potato and Chickpea Curry is a vibrant and satisfying dish that brings warmth and comfort to any table. This deliciously spiced curry combines the natural sweetness of sweet potatoes with hearty chickpeas, all enveloped in a rich coconut milk sauce infused with aromatic spices. Perfect for a Meatless Monday meal, it’s not only nourishing but also incredibly easy to prepare, making it a go-to recipe for busy weeknights or leisurely weekend cooking.

This dish is versatile and can be enjoyed on its own or served over a bed of fluffy rice or quinoa. The flavors deepen as the curry simmers, allowing the sweet potatoes to become tender and the chickpeas to absorb the spices, making every bite a delightful experience. It’s suitable for those who are vegetarian, vegan, or simply trying to reduce their meat intake, ensuring that everyone can enjoy this fulfilling and delicious meal.

• 1 large sweet potato, peeled and diced
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14 oz) coconut milk
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• Salt and pepper, to taste
• 2 tablespoons vegetable oil
• Fresh cilantro, for garnish (optional)
• Cooked rice or quinoa, for serving

In a large pot, heat the vegetable oil over medium heat. Add the chopped onion, and sauté until it’s translucent, about 5 minutes. Stir in the garlic and ginger, cooking for an additional minute until fragrant.

Next, add the sweet potatoes, chickpeas, curry powder, cumin, turmeric, salt and pepper. Pour in the coconut milk and bring the mixture to a simmer. Cover and let it cook for 20-25 minutes, or until the sweet potatoes are tender. Taste and adjust the seasoning as needed, then serve over rice or quinoa and garnish with fresh cilantro, if desired.

For an extra layer of flavor, consider adding a squeeze of lime juice just before serving, which will brighten the dish. You can also customize the spice level by adding red pepper flakes or fresh chili peppers if you enjoy heat.

This curry can be made ahead of time and tastes even better the next day, making it a great candidate for meal prep. Additionally, feel free to add other vegetables, such as spinach or bell peppers, to boost the nutritional value and enhance the texture of the dish.

Spinach and Mushroom Stuffed Peppers

If you’re looking for a delicious and healthy way to enjoy Meatless Monday, search no more than Spinach and Mushroom Stuffed Peppers. This vibrant dish not only looks beautiful on the plate but also packs a punch of flavor and nutrition. The combination of sautéed mushrooms and fresh spinach creates a savory filling that pairs perfectly with the sweetness of roasted bell peppers.

Plus, this recipe is versatile enough to allow for variations, making it a great option for experimenting with different ingredients throughout the week. Stuffed peppers are also a fantastic way to incorporate more vegetables into your diet while satisfying your cravings without meat. The colorful peppers provide an enticing presentation, making it an appealing dish for the whole family.

Serve them alongside a fresh salad or your favorite grain for a complete meal that will leave you feeling satisfied. Let’s get started on this mouthwatering recipe!

• 4 large bell peppers (any color)
• 1 cup fresh spinach, chopped
• 1 cup mushrooms, diced
• 1 cup cooked quinoa or rice
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 cup shredded cheese (optional)

Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes. In a frying pan, heat olive oil over medium heat. Sauté the onion and garlic until fragrant and translucent, then add the mushrooms and spinach.

Cook until the mushrooms are golden and the spinach has wilted. Stir in the cooked quinoa (or rice), Italian seasoning, salt, and pepper. Remove from heat. Fill each pepper with the mixture and top with cheese if desired. Place the stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes, removing the foil for the last 10 minutes to allow the cheese to melt and brown slightly.

When cooking stuffed peppers, you can customize the filling to your taste by adding other vegetables, beans, or grains. If you want to enhance the flavor further, consider adding herbs like basil or parsley, or even a sprinkle of crushed red pepper for some heat.

You can also prepare the filling ahead of time and refrigerate it until you’re ready to assemble and bake the peppers, making this a convenient option for a busy weeknight. Enjoy your flavorful and nutritious dish!

Vegan Buddha Bowl

A Vegan Buddha Bowl is a delightful, colorful, and nutrient-packed meal that can easily be customized to suit your taste and dietary preferences. This dish typically features a base of grains or noodles, topped with a mix of fresh vegetables, legumes, nuts, seeds, and a flavorsome dressing, creating a harmonious balance of textures and flavors.

Perfect for Meatless Mondays or any day of the week, a Buddha Bowl isn’t only visually appealing but also incredibly satisfying and wholesome.

To create a Vegan Buddha Bowl, you can utilize whatever grains and vegetables you have on hand, making it a versatile option for meal prepping. The combination of cooked and raw elements gives each bowl complexity, ensuring that every bite is packed with nutrients. The addition of dressing ties the entire dish together, providing an extra layer of flavor that elevates the whole experience.

• 1 cup cooked quinoa
• 1 cup chickpeas, drained and rinsed
• 1 cup spinach, fresh
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• 1 carrot, grated or spiralized
• ¼ cup red cabbage, shredded
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper, to taste
• Optional toppings: sesame seeds, pumpkin seeds, fresh herbs

In a large bowl, start by layering the cooked quinoa as the base, then arrange the chickpeas, spinach, cherry tomatoes, avocado, carrot, and red cabbage on top of the quinoa in sections or rows for an eye-catching presentation.

In a separate small bowl, whisk together the tahini, lemon juice, olive oil, salt, and pepper until smooth, then drizzle this dressing over the assembled bowl. Finish by adding any optional toppings you prefer.

For the best flavors and textures, make sure to season each component well, especially when cooking your grains and beans. Feel free to experiment with different vegetables or proteins, like roasted sweet potatoes, kale, or tempeh.

If preparing ahead of time, keep the dressing separate until ready to eat to keep the ingredients fresh and crisp. Enjoy the creativity and versatility that comes with building your perfect Buddha Bowl!