According to a recent study, adopting a plant-based lifestyle and recipes can significantly reduce the risk of heart disease, cancer, and diabetes. Also, it is the best way to reduce your carbon footprint, as animal agriculture contributes about 14.5% of global greenhouse gas emissions. However, if you’re new to plant-based eating, it can be overwhelming to come up with meal ideas. Here are ten easy and delicious plant-based recipes for Meatless Mondays that are sure to satisfy your taste buds and keep you healthy.
1. Vegan Lentil Sloppy Joes
This is one of the most delicious Plant-based recipes:
Ingredients:
• 1 cup green or brown lentils
1 small onion, diced
1 green bell pepper, diced
2 cloves garlic, minced
Tomato sauce 1 cup
Vegetable broth (1 cup)
1 tbsp. chili powder
1 tbsp. soy sauce
2 tbsp. maple syrup
1 tbsp. olive oil
Salt and pepper
Hamburger buns
Method:
1. Rinse the lentils and add them to a pot with enough water to cover them. Bring to a boil and simmer for about 20-25 minutes, until the lentils are tender.
2. In a skillet, heat olive oil and sauté onion and bell pepper until softened. Add garlic and chili powder and cook for a minute.
3. Add tomato sauce, vegetable broth, soy sauce, maple syrup and cooked lentils to the skillet. Season with salt and pepper and simmer for 10-15 minutes until the sauce is thickened.
4. Serve on hamburger buns with your favourite toppings.
2. Vegan Mushroom Stroganoff
Ingredients:
• 1 pound mushrooms, sliced
• 1 small onion, chopped
• 4 cloves garlic, minced
• 1 cup vegetable broth
• 2 cups unsweetened non-dairy milk
• 2 tbsp. cornstarch
• 1 tbsp. lemon juice
• 1 tsp. Dijon mustard
• 2 tbsp. nutritional yeast
• Salt and pepper
• 8 oz. pasta
Method:
1. Cook pasta according to instructions on the package.
2. In a skillet, sauté onion and mushrooms for about five minutes until softened. Add garlic and cook for a minute.
3. In a bowl, whisk together vegetable broth, non-dairy milk, cornstarch, lemon juice, and Dijon mustard.
4. Pour the mixture into the skillet and bring to a simmer. Cook until the sauce is thickened, for about five minutes.
5. Stir in the nutritional yeast and season with salt and pepper.
6. Serve with the cooked pasta.
3. Vegan Chickpea Curry
Ingredients:
• 2 tbsp. coconut oil
• 1 large onion, chopped
• 4 garlic cloves, minced
• 1 inch ginger, peeled and minced
• 2 large potatoes, peeled and cubed
• 2 carrots, peeled and diced
• 1 red bell pepper, diced
• 1 can chickpeas, drained and rinsed
• 2 cups vegetable broth
• 1 can coconut milk
• 2 tbsp. curry powder
• Salt and pepper
Method:
1. Heat coconut oil in a large pot over medium heat. Add onion, garlic, and ginger, and cook until softened for about 3-4 minutes.
2. Add red bell pepper, potatoes, and carrots to the pot and cook for five minutes. Add curry powder and cook for a minute.
3. Add chickpeas, vegetable broth, and coconut milk to the pot, stirring to combine.
4. Bring the mixture to a boil then reduce the heat and simmer until the potatoes are tender for about 20-25 minutes.
5. Season with salt and pepper to taste.
6. Serve with rice or flatbread.
4. Vegan Sweet Potato and Black Bean Chili
Ingredients:
• 2 tbsp. olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 garlic cloves, minced
• 1 large sweet potato, peeled and diced
• 1 can black beans, drained and rinsed
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 tbsp. chili powder
• Salt and pepper
Method:
1. Heat olive oil in a large pot over medium heat. Add onion, garlic, and red bell pepper, and cook until softened for about 3-4 minutes.
2. Add sweet potato and chili powder to the pot and cook for about five minutes.
3. Stir in black beans, diced tomatoes, and vegetable broth to the pot.
4. Bring the mixture to a boil then reduce heat and simmer until the sweet potato is cooked through for about 20-25 minutes.
5. Season with salt and pepper to taste.
6. Serve with your favourite toppings like avocado, cilantro, sour cream, or vegan cheese.
5. Vegan Chickpea and Spinach Curry
Ingredients:
• 2 tbsp. olive oil
• 1 onion, chopped
• 4 garlic cloves, minced
• 1 inch ginger, peeled and minced
• 1 can chickpeas, drained and rinsed
• 2 cups vegetable broth
• 1 can diced tomatoes
• 2 cups fresh spinach, chopped
• 1 tsp. garam masala
• Salt and pepper
Method:
1. Heat olive oil in a large pot over medium heat. Add onion, garlic, and ginger, and cook until softened for about 3-4 minutes.
2. Add garam masala to the pot and cook for a minute. Add chickpeas and vegetable broth, and bring to a boil. Reduce heat and simmer for 15 minutes.
3. Add tomatoes and spinach, and cook for another five minutes until the spinach is wilted.
4. Season with salt and pepper to taste.
5. Serve with rice or naan bread.
6. Vegan BBQ Tofu and Vegetables
Ingredients:
• 1 lb. extra-firm tofu, pressed and cut into cubes
• 2 tbsp. olive oil
• 1 large bell pepper, sliced
• 1 large onion, sliced
• 2 cups sliced mushrooms
• 1 cup BBQ sauce
• Salt and pepper
Method:
1. Preheat the oven to 400°F.
2. In a large bowl, combine tofu, olive oil, sliced bell pepper, onion, and mushrooms. Season with salt and pepper and toss until well coated.
3. Spread out on a baking sheet and bake for 25-30 minutes, stirring halfway through.
4. Remove from the oven and toss with BBQ sauce.
5. Serve with your favourite side dish like roasted potatoes or steamed vegetables.
7. Vegan Rainbow Bowl
Ingredients:
• A Cup cooked quinoa
• Cups chopped kale 2
• Can black beans, drained and rinsed 1
• Bell pepper, sliced
• Avocado, sliced
• Carrot, sliced
• 2 tbsp. lime juice
• – Salt and pepper
Method:
1. In a large bowl, combine quinoa, kale, black beans, bell pepper, avocado, and carrot. Toss to combine.
2. Drizzle with lime juice and season with salt and pepper to taste.
8. Vegan Hummus Wrap
Ingredients:
1-1 large flour tortilla
2- 2 tbsp. hummus
3-1/4 cup chopped cucumber
4- 1/4 cup chopped tomato
5- 1/4 cup chopped red onion
6- 1/4 cup shredded purple cabbage
7- 1/4 cup sliced avocado
8- Salt and pepper
Method:
1. Spread hummus evenly over the tortilla.
2. Add cucumber, tomato, red onion, purple cabbage, and avocado on top of the hummus.
3. Season with salt and pepper to taste.
4. Roll up the tortilla tightly and slice into half.
9. Vegan Chickpea and Avocado Salad
Ingredients:
• 1 can chickpeas, drained and rinsed
• 1 avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tbsp. lime juice
• Salt and pepper
Method:
1. In a large bowl, combine chickpeas, avocado, red onion, and cilantro. Toss to combine.
2. Drizzle with lime juice and season with salt and pepper to taste.
3. Serve as a side dish or over a bed of lettuce for a hearty meal.
10. Vegan Peanut Butter and Banana Toast
Its the last but not least; You can try this Plant-based recipes for breakfast:
Ingredients:
• 2 slices of whole wheat bread
• 2 tbsp. peanut butter
• 1 banana, sliced
Method:
1. Toast the bread until golden brown.
2. Spread peanut butter evenly over the toast.
3. Add slices of banana on top and enjoy.
Conclusion
In conclusion, incorporating plant-based meals into your diet is a great way to improve your health and reduce your carbon footprint. These ten easy and delicious plant-based recipes for Meatless Mondays are a great place to start. So, experiment with these recipes and make them your own by adding your favourite ingredients.
