Were you raised on “meat and potatoes”? Does the word tofu make you squirm in your chair? Meatless meals can be healthy for us, and provide a change of flavor to our normal meal routines. In addition, they often are easily prepared in no time, making them a great weeknight meal! Meatless meals can provide plenty of protein when planned correctly. Why not join the “Meatless Monday” movement? Try out these recipes from www.meatlessmonday.com and see if a meatless meal once a week is something your family may enjoy!
Lemon Mint Quinoa Salad
(https://www.meatlessmonday.com/recipes/lemon-mint-quinoa-salad/)
This refreshing salad is simple, flavorful, filling and the perfect introduction to quinoa. The
nutritious super grain is elevated with fresh flavors of lemon, mint, garlic and green onion, with a
handful of almonds thrown in for an additional protein boost.
Serves 2
Ingredients:
1 cup quinoa, rinsed & cooked to package directions
3 green onions, sliced with tough ends removed
1 tablespoon extra-virgin olive oil
1 clove garlic, crushed in a garlic press
1 tablespoon fresh squeezed lemon juice
3 tablespoons fresh mint leaves, chopped
Salt and lemon pepper, to taste
1/4 cup almonds, chopped
Instructions:
After quinoa has finished cooking, remove from heat and cool on a cookie sheet.
Place the cooked and cooled quinoa, green onions, olive oil, garlic and lemon juice together in a
large bowl. Stir until combined. Season with mint, salt and lemon pepper. Mix well.
Top the salad with the chopped almonds. Serve chilled or at room temperature.
Stuffed Shells with Pumpkin Kale Filling
(https://www.meatlessmonday.com/recipes/stuffed-shells-with-pumpkin-kale-filling/)
Feast your eyes on this seasonal offering of shells stuffed with pumpkin, kale, and tofu for protein
and a touch of dairy free creaminess.
Serves 4-6
Ingredients:
For the Pumpkin Kale Filling
12 oz package jumbo shells
15 oz can pure pumpkin puree
1 block firm tofu, pressed
1 tsp dried sage
1 cup chopped kale
For the Tomato Sauce
28 oz can crushed tomatoes
1 tbsp extra virgin olive oil, optional (for oil free use 34 tbsp water)
1/2 large sweet onion, diced
2 garlic cloves, minced
2 tsp dried basil
salt and pepper to taste
Instructions:
Preheat oven to 350 degrees F.
Press tofu for 20-30 minutes.
Cook shells according to package directions. You want the shells al dente so they don’t fall apart, so
check them often to make sure they don’t get too soft. Drain and rinse with cold water to stop the
cooking process. Set aside.
While shells are cooking, start the sauce. Add oil (or 34 tbsp water for oil free) to a sauce pot over
medium heat. Add onion and garlic and sauté until onion is soft. (If using water instead of oil, add
another tbsp of water as needed if onion and garlic starts to stick as water evaporates). Add tomatoes,
basil, salt and pepper (about ½ tsp salt, ¼ tsp pepper, but add more or less to your tastes) and simmer
for 10-15 minutes.
In a mixing bowl, crumble the tofu and add the pumpkin, sage and kale. Mix thoroughly.
Pour about ¼ cup of sauce into the bottom of a 9×13 pan and spread evenly. Stuff each shell with the
pumpkin/kale mixture and place in single layer in the pan. Pour the rest of the sauce over the top of
the shells.
Bake for 30-40 minutes until heated through
Powered-Up Veggie Sandwiches
(https://www.meatlessmonday.com/recipes/powered-up-veggie-sandwiches/)
Makes 2 servings
Ingredients:
4 slices whole grain bread (or 2 pita pockets)
2 tablespoons hummus
2 tsp. sweet mustard
1 large fresh carrot, grated
1 green onion, chopped
1 sprig fresh cilantro, chopped
4 slices fresh tomato
2 pieces romaine or red leaf lettuce
Instructions:
Spread hummus on two slices of the bread. Top with layers of carrot, green onion, cilantro, tomato,
and lettuce. Spread mustard on the other two slices and make sandwiches
