Who is IN for Meatless Mondays?!

I’ve practiced Meatless Mondays on and off over the years. The goal is to not eat meat for the entire day and increase consumption of fruit, vegetables, grains and legumes. It’s a fun way to try new recipes and foods. It can also help limit your carbon footprint and help save resources like water and fossil fuel.

Here are a few of my favorites to get you started:

Quinoa, black bean tacos. Super easy to make if your quinoa is already prepped. Fill shells with quinoa, black beans, bell pepper and salsa. I also love these taco trucks I bought for my kids! They make filling up your taco a cinch – even the kids can do it!

One Pot Spaghetti Alla Puttanesca with Chickpeas & Artichoke Hearts

I liked the one-pot idea behind this recipe. Makes it really easy to make and clean up. I had never tried chickpeas with pasta before but mixed with the olives, artichokes and capers it has a unique earthy flavor.

  • 1 tsp olive oil
  • 1/2 large white or yellow onion diced
  • 2 cloves garlic minced
  • 12 oz whole wheat spaghetti
  • 2 oz sliced black olives (up to 4 oz. for olive lovers)
  • 14 oz artichoke hearts rinsed and drained, and chopped
  • 3/4 cup cooked chickpeas rinsed and drained
  • 2 tbsp capers
  • 14 oz. canned diced tomatoes
  • 1 tbsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp dried thyme
  • 1/2 tsp red pepper flakes (reduce to 1/4 tsp. if sensitive to heat)
  • 1/2 tsp ground black pepper (reduce to 1/4 tsp. if freshly ground)
  • salt to taste (see notes)
  • 3 cups low-sodium or salt-free vegetable broth

Instructions

    1. Warm the olive oil in a large, deep, skillet and then add the onions and garlic, stirring occasionally until just starting to turn golden.
    2. Add the pasta to the skillet, breaking in half if needed (a saucepan may also work). Add the rest of the ingredients, minus the broth, to the pan on top of the pasta. Then pour the vegetable broth over everything.
    3. Cover the pan and bring to a boil. Reduce to a steady simmer (medium to medium-low heat) and, keeping covered & stirring occasionally, cook for 8-10 more minutes, or until pasta is done through to your liking.

Tempeh and Sweet potato Stir Fry from The Good Karma Kitchen

When I was living in Palo Alto, we had a potluck at work and a friend brought a dish similar to this. It was my first time trying Tempeh and it was so good!

1 Tbsp Sesame Oil
2 Small Sweet Potatoes or Yams cubed
8oz Tempeh
1 Large Yellow Onion
8 Garlic Cloves Minced
2 tsp Fresh Grated Ginger
1 Red Bell Pepper Chopped
2 Large Carrots Sliced on the diagonal
½ tsp Red Pepper Flakes
2 Heads Broccoli Chopped
1 C Frozen Edamame
1/4 C Asian Plum Sauce
1 Tbsp Bragg’s Liquid Amino’s

– Heat the Sesame Oil in a large pan. Add peeled cubed sweet potatoes and cook on high for 10-15 minutes, until the potatoes are al dente, and even a little browned. Stir frequently.

– Cube the tempeh and fill a pot with enough water to cover the bottom. Place a steamer basket inside and steam the tempeh for 10 minutes until fragrant. Remove from the steamer basket and set aside.

– Add in the Garlic, Onion, grated ginger, red pepper flakes,  bell pepper, and carrots. Stir to combine and cook an additional 5 minutes.

– Lower the heat to medium. Add in the frozen Edamame, steamed tempeh and broccoli. Cook for 3-5 minutes until broccoli is bright green and tender crisp.

– Add in the Plum Sauce and Bragg’s Liquid Amino’s. Stir until well combines and then cook for 1-2 minutes until heated through, and vegetables have reached your desired level of doneness.

Black Bean, Corn and Zucchini Enchiladas

I’ve made these Enchiladas for a few years now. I love the softness of Enchiladas and these flavors meld well together.

  • 1 teaspoon canola oil
  • 2 cups diced zucchini
  • 1 (10-ounce) package frozen whole-kernel corn
  • 1 (15-ounce) can black beans, rinsed and drained
  • 3 cups Enchilada Sauce
  • 8 (8-inch) whole wheat tortillas
  • 2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided
  1. Preheat oven to 350°
  2. Heat oil in a large nonstick skillet over medium-high heat. Add 2 cups zucchini and corn; sauté for 5 minutes or until vegetables are tender. Remove from heat, and stir in beans.
  3. Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll up. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese. Spread remaining 2 cups sauce evenly over enchiladas.
  4. Cover with foil; bake at 350° for 30 minutes. Uncover; top with remaining 1 cup cheese. Bake, uncovered, for 10 minutes or until cheese melts.

 

We can’t forget dessert! You can sub the eggs for flax eggs if you want 🙂
Ingredients
  • 1 can black beans, drained and rinsed
  • 2 eggs
  • 2 – 3 Tbs of peanut butter
  • 4 Tbs coconut oil
  • 4 Tbs cocoa powder (unsweetened)
  • 1 tsp vanilla
  • ¾ cup sugar
  • ½ tsp salt
  • ¼ cup rolled oats
Instructions
  1. Preheat oven to 350°
  2. Pour drained beans into a blender or food processor, blend until smooth.
  3. Add the remaining ingredients, except the oats, and continue blending until evenly mixed.
  4. Stir in the oats, if using.
  5. Pour mixture into a greased 8 x 8 pan. Bake for about 30 minutes or until a toothpick comes out clean.
  6. Cool and Enjoy!

2 thoughts on “Who is IN for Meatless Mondays?!”

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