Need Meatless Monday Ideas?

Is your family trying to commit to having a day or two of high vegetable meals with little to no meat? 

We put together a number of meatless recipes your family will love. Browse these ideas that are not lacking in flavor and full of nutrition.

Vegan and Vegetarian Bean and Rice Burrito

Ingredients

• 2 cups cooked rice
• 2 tablespoons fresh cilantro, chopped
• 2 limes, juiced
• 1/2 medium onion, diced
• 3 to 4 cloves garlic, minced
• 2 tablespoons vegetable oil (or olive oil)
• 1 (15-ounce) can black beans (or pinto beans), drained
• 1 tablespoon chili powder
• 1/2 teaspoon ground cumin
• 1 tablespoon hot sauce, or to taste
• Pinch salt, to taste, optional
• 4 (10-inch) large tortillas

Instructions

In a large microwave-safe bowl, toss together cooked rice and fresh chopped cilantro, and drizzle with the lime juice. Heat in the microwave or on the stove just until hot, and give it a quick stir. 

In a separate large skillet, sauté the onion in vegetable oil or olive oil for 5 minutes, or until the onion is soft. Add the garlic and cook another minute. Reduce the heat to medium-low, add the black beans or pinto beans, and season with the chili powder, cumin, and hot sauce, stirring to combine. You can add a bit of salt if you'd like, but you shouldn't need too much with all the other seasonings. 

Allow the beans to cook until heated through, about 5 minutes.  Spoon the cilantro-lime rice and the black bean mixture onto lightly warmed flour tortillas, and add any additional toppings you want. Wrap the burritos: Fold the short ends in, then fold one long side over the filling and gently push to ensure the fold is tight before rolling up the remainder of the burrito. 

Vegetarian Philly Cheesesteak

Ingredients

• 2 Tbsp olive oil divided, 30 mL
• 1 green bell pepper thinly sliced
• 1 medium white onion thinly sliced
• 4 king oyster mushrooms
• 1 Tbsp soy sauce 15 mL
• 1 tsp vegan Worcestershire sauce 5 mL
• ½ tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp salt
• ¼ tsp pepper
• 2 to 3 slices provolone or American cheese*
• 2 to 3 soft subs or hoagie rolls

Instructions

Pepper and Onions: Heat 1 Tbsp of oil in a large saute pan over medium heat. Add pepper and onion, cooking until soft and fragrant, 5 to 7 minutes.

Mushrooms. Meanwhile, shred mushrooms with forks into rough strips. Remove pepper and onions from the pan. Heat remaining oil then add mushrooms, soy, Worcestershire, and seasonings. Cook over medium/high heat until mushrooms are soft and moisture has all cooked out about 10 minutes.

Cheese It: Add pepper and onions back into the pan, mixing into the mushrooms. Shape into 2 or 3 mounds then top each with cheese. Cover and cook until cheese melts, 1 to 2 minutes. Transfer to rolls or buns and serve warm.

Eggplant Lasagna

Ingredients

• 3 medium eggplants
• 1 tsp salt
• 2 Tbsp olive oil 30 mL

Sauce

• 1Tbsp olive oil 15 mL
• 3 cups diced mushrooms 225 g
• 6 cloves garlic minced
• 1 24-oz jar marinara sauce* 680 g
• 2 Tbsp sliced fresh basil
• ½ tsp salt
• Pinch of crushed red pepper

Ricotta Mixture

• 1 15-oz package ricotta cheese 425 g
• 2 cups shredded mozzarella cheese divided, 200 g
• 1 cup shredded parmesan cheese divided, 100 g
• 1 10-oz package frozen spinach thawed, 283 g
• 1 large egg
• ½ tsp oregano
• ¼ tsp salt

Instructions

Cut eggplant lengthwise into ⅛ inch slices. Sprinkle both sides evenly with salt, then set them on a few layers of paper towels and set aside for about 15 minutes. When finished, firmly pat eggplant as dry as possible with paper towels.

Precook Eggplant: Preheat oven to broil. Brush eggplant slices on both sides with oil, then broil for 3 to 5 minutes, flipping halfway through cooking, until eggplant is tender and slightly browned. When finished, remove eggplant from the oven and set the temperature to 350°F.

Sauce: Heat oil in a large saute pan over medium heat. Add garlic and mushrooms, cooking uncovered until mushrooms sweat out their moisture, approximately 5 to 7 minutes. Then add marinara, basil, salt, and crushed pepper. Cover and let gently simmer for about 10 minutes, while you prepare the rest.

Ricotta: Stir together ricotta, 1 ½ cups mozzarella, ½ cup parmesan, thawed spinach, egg, oregano, and salt.

Assemble: Into a 9×9 inch (or similar size) casserole dish, layer – ⅓ of the sauce > ⅓ of the eggplant > ⅓ of the ricotta mixture > repeat until all ingredients are used. Sprinkle with remaining ½ cup mozzarella and ½ cup parmesan.

Bake: For about 30 minutes, or until the top is golden brown. Let cool slightly before serving.

If you are interested in more meatless Monday recipes this website will come in handy.