30+ Meatless Monday Recipes

While some families might celebrate Meatless Monday as a weekly tradition, others may simply appreciate the benefits of reducing their meat intake. Whatever your motivation, incorporating more plant-based meals into your repertoire can have a significant impact on your health and the environment. For those looking to start or continue this habit, we’ve compiled an impressive list of 30+ mouth-watering recipes that cater to both vegan and vegetarian preferences

What Exactly Is Meatless Monday?


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The concept of Meatless Monday is simple yet impactful: abstain from meat for one day a week, and reap the benefits that come with it. But what drives individuals to adopt this practice, especially those who are devoted carnivores? The answer lies in the official Meatless Monday movement’s goal of reducing meat consumption by up to 15% since its inception in 2003. By embracing plant-based meals, individuals not only improve their own health but also contribute to a healthier planet.A crucial aspect of this initiative is the reduced resource footprint that comes with growing plants compared to producing meat. This fact alone makes Meatless Monday a worthwhile endeavor for those who have already adopted a balanced diet. Moreover, a predominantly plant-based diet has been shown to be highly beneficial for one’s health, even if it’s not a full-time commitment.The benefits of Meatless Monday extend beyond personal health, as it also encourages the consumption of more vegetables and fosters budget-friendly meal options. With these advantages in mind, it’s no wonder that many individuals are eager to explore 28 delectable Meatless Monday ideas.

Curried Pumpkin Soup


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One of the simplest and most satisfying meatless dinner ideas is undoubtedly vegan or vegetarian soups, which can be packed with nutrients and leave you feeling full and content. Among these options, curried pumpkin soup stands out for its vibrant color and rich flavor profile. This recipe’s star ingredients are butternut squash and sugar pumpkin, a nutrient-dense combination that’s sure to please. Butternut squash is a versatile ingredient that shines in many recipes, including soups like this one. The blend of spices – curry powder, nutmeg, red pepper flakes, black pepper, and ginger – adds depth and warmth, while coconut milk lends creaminess and a sliced jalapeno pepper provides an extra kick. For added convenience, you can easily prepare this soup in either an Instant Pot or slow cooker, making it a great option for busy weeknights.

Italian Soup with Gnocchi & Vegetables


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While it’s common to think that Meatless Monday recipes are straightforward and uncomplicated, this Italian soup proves that even these meals can be rich and indulgent. The combination of flavors in this recipe is complex and satisfying, making it perfect for a special occasion or a cozy night in.To add an extra layer of depth to the dish, you can choose to make your own pesto from scratch or opt for a high-quality store-bought variety. Either way, the resulting flavor will be bold and aromatic.The vegetable medley in this Italian soup is equally impressive, featuring a mix of onion, celery, carrots, garlic, spinach, Italian green beans, and zucchini. Each ingredient plays a crucial role in adding texture, color, and nutritional value to the dish.For an added layer of flexibility, you can substitute chicken broth with vegetable broth to make this recipe suitable for vegans or vegetarians. This simple swap allows anyone to enjoy the luxurious flavors of this Italian soup, regardless of their dietary preferences.

Superfood Veggie Quesadilla


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Meatless Monday can be just as flavorful and fun as Taco Tuesday! In fact, it’s a great opportunity to mix things up and try new recipes. One of our favorite go-to options is black bean quesadillas, which are incredibly easy to make because they’re so versatile. You can use whatever you have on hand to create the perfect combination. But what really takes these quesadillas to the next level is adding some superfood ingredients. Our recipe combines a black bean base with roasted tomatoes, turmeric, garlic, leafy greens, onions, and shredded cheese like mozzarella or cheddar. And don’t forget to serve them up with some delicious toppings like salsa, guacamole or avocado, and sour cream.

Creamy Coconut Curry Soup


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When it comes to a quick and easy dinner option, Meatless Monday recipes are a great choice, and the creamy coconut soup recipe is a standout favorite. One of its greatest advantages is the abundance of vegetables it contains, including onions, bell peppers, carrots, garlic, cauliflower, and ginger. This medley of flavors and textures provides a delightful culinary experience.

Hearty Kale Sweet Potato Soup


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A vegetarian delight, the combination of sweet potatoes and kale creates a nutritious and filling meal. But that’s not all – this hearty soup is also packed with other wholesome ingredients like bell pepper, celery, chickpeas, garlic, and onion. Feel free to use vegetable broth as the base for this scrumptious kale soup.

Black Bean Sweet Potato Enchiladas


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Beans are often the go-to option when it comes to meatless meal dinner ideas, given their impressive protein content and versatility as a meat substitute. However, it’s worth exploring other flavorful options that can add depth and excitement to your dish. A key component of many successful vegetarian meals is the clever use of aromatics like garlic and spices such as cumin and chili powder, which when combined with the brightness of fresh lime juice and the heat of jalapeno pepper, create a rich and savory flavor profile. To take it up another notch, consider adding some grated Monterey Jack cheese for an extra burst of creamy flavor.

Shakshuka with White Beans and Feta


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Meatless Monday recipes don’t necessarily require a dairy-free approach, especially if you’re not vegan. In fact, you can easily incorporate milk, cheese, and other dairy products into your meatless meals. This recipe, for instance, relies on eggs and feta cheese to deliver its signature flavor and texture. While the eggs provide a boost of protein, the white beans in this shakshuka also contribute to a satisfying and filling meal. As seen at crowdedkitchen.com.

Meatless Monday Sheet Pan Dinner


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Dinner doesn’t have to be a flavorless experience when you incorporate the bold flavors of the Mediterranean region into your cooking. A blend of spices such as cumin, coriander, garlic powder, thyme, oregano, and onion powder can elevate even the most mundane dishes.For a satisfying and protein-packed option, consider a sheet pan dinner that combines the creaminess of tofu with the tanginess of tahini sauce. This vegan meal is further enhanced by the addition of fresh vegetables like red onion, mushrooms, kalamata olives, and bell pepper, as well as hearty potatoes.

Everything Bagel Pasta


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Indulge in a rich and creamy vegan pasta dish by incorporating the unique flavors of everything bagel seasoning. This recipe is perfect for those seeking a satisfying plant-based alternative to traditional pasta sauces. To achieve this velvety texture, you’ll need a combination of non-dairy milk – such as almond or soy milk – along with vegan cream cheese, extra virgin olive oil, and vegan butter.

Italian Vegan Pasta Salad


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To create a nutritious vegan pasta salad, start by using whole wheat pasta as the base. The accompanying basil dressing recipe is a clever combination of basil, garlic powder, onion powder, and white vinegar that will elevate the dish to new heights.

Gather the following ingredients for the salad: cherry tomatoes, fusilli pasta, kalamata olives, tofu, pepperoncini, and red onion. With these components, you’ll be well on your way to crafting a delicious and satisfying vegan pasta salad that’s sure to become a favorite.

Mediterranean Veggie Sandwich


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The veggie sandwich boasts a unique flavor profile thanks to the incorporation of jalapeno cilantro hummus. A symphony of textures and flavors comes together with the addition of sprouts, leaf lettuce, juicy tomato slices, thinly sliced red onion, crunchy cucumber strips, and crumbly feta cheese. For an added layer of excitement, this vegetarian recipe relies on peppadew peppers – a delightful discovery for those who can track them down.

Vegetarian Gumbo with Okra and Red Beans


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In this rich and flavorful vegan gumbo recipe, a medley of vegetables is the star of the show. The selection includes sautéed onion, celery, bell pepper, garlic, and okra, while fire-roasted tomatoes add a depth of flavor that’s simply irresistible. To give it an extra kick, a blend of aromatic spices has been carefully crafted, featuring smoked paprika, thyme, cayenne pepper, cumin, and oregano. Once cooked to perfection, serve your delicious vegan gumbo over Basmati rice or brown rice for a satisfying meal that’s sure to become a new favorite.

Vegan Poke Bowl


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For those seeking a genuine vegan dish to add to their Meatless Monday repertoire, look no further than this mouthwatering vegan poke bowl recipe. This delectable creation, also known as a tofu poke bowl, boasts an abundance of sautéed onions and tender tofu, which has been skillfully marinated in a savory ginger soy sauce. The inspiration behind this dish can be credited to the esteemed whatsgabycooking.com.

Vegetarian Cauliflower Rice Burrito Bowl


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While the combination of corn, black beans, garlic, shallot, and cilantro provides a rich flavor profile for these burrito bowls, it’s the array of optional toppings that truly elevates the dish. Feel free to customize with your go-to favorites, such as shredded Monterey Jack cheese or cheddar, pico de gallo, sour cream, guacamole, or diced avocado.

Loaded Quinoa Tacos


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When it comes to creating a flavorful and protein-rich taco filling, quinoa is an excellent choice when paired with black beans. The combination of these two ingredients, along with the addition of chili powder, cumin, and smoked paprika, results in a bold and savory flavor profile. To take it to the next level, sautéed garlic, onion, and tomato paste add a depth of flavor that’s sure to please. For a vegan twist, use vegetable stock instead of water to cook the quinoa and black beans, then serve with creamy avocado or guacamole for a delicious and satisfying meal.

Easy Korean Ramen


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When the craving for a comforting bowl of ramen noodles with tofu strikes, it’s easy to fall back on instant packets, but they can’t compare to a homemade version with authentic flavors. Instead, turn to this simple recipe for vegan Korean-style ramen noodles and crispy tofu. The ingredients are straightforward: shiitake mushrooms, julienned onions, soy sauce, doenjang, soy milk, carrots, cabbage, zucchini, corn, firm tofu, a chili pepper, sesame oil, spinach, and dumplings (optional). By combining these elements, you’ll be rewarded with a rich, savory broth and satisfying, crispy tofu that’s sure to hit the spot.

Chickpea Couscous Tahini Sauce Bowls


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Elevate your plant-based meals by infusing them with the bold flavors of the Mediterranean. This vibrant couscous bowl is a masterclass in texture and taste, featuring a colorful medley of vegetables including yellow squash, zucchini, cherry tomatoes, bell pepper, green onions, and pungent garlic. To take it to the next level, add crumbled goat cheese for creaminess, a squeeze of lemon for brightness, and a sprinkle of sliced green onions for added depth.

Creamy Pasta Marinara


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Indulge in a rich and comforting culinary experience with this creamy pasta marinara recipe that’s sure to satisfy your cravings. The smooth, silky texture of the tomato sauce is perfectly complemented by the use of rotini or penne pasta, allowing each bite to fully absorb the flavors. To elevate the dish, add a blend of Italian seasoning, garlic, and parmesan cheese for added depth and complexity. The creamy consistency comes courtesy of the heavy cream and tomato sauce combination, making this a truly decadent and satisfying meal.

Perfect Homemade Margherita Pizza


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Discover the delightful surprise of Meatless Monday recipes featuring not one, but two mouth-watering pizza ideas! To create this Margherita-style masterpiece, traditional mozzarella cheese is an option, with the added bonus of a cashew-based alternative for a vegan twist – because who says you can’t have your pizza and eat it too?

Simple Calzone Recipe


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Packed with an array of nutritious ingredients, vegetarian calzones boast a flavorful profile that’s as healthy as it is delicious. At the heart of these delectable treats are bell peppers, broccoli, and cremini mushrooms – a trio of veggies that deliver a wealth of vitamins and minerals. But what truly sets them apart is the triple threat of cheese: ricotta, parmesan, and mozzarella all come together to create a rich, creamy filling that elevates the dish to new heights.

Best Sweet Potato Chili


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While it’s common to make meatless chili using beans and vegetables, sweet potato chili is a game-changer. This recipe may seem intimidating due to its numerous ingredients, but most of them are staples you likely already have in your pantry. The combination of kidney beans, black beans, diced tomatoes, red bell pepper, green bell pepper, sliced green onions, and red onions results in a richly flavored chili that’s sure to satisfy.

Vegan Sloppy Joes


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Experience the joy of childhood with a plant-based twist on a classic favorite. A bean-filled, lentil-based version of sloppy joes offers a delightful vegan alternative that will satisfy both kids’ and adults’ cravings. The rich flavor profile is achieved through a harmonious blend of sautéed onion, garlic, green bell pepper, tangy tomato sauce, and a hint of black pepper.

Sweet Potatoes with Peanut Butter Thai Sauce


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Savoring the harmonious union of sweet potatoes, Thai seasonings, and peanut sauce, this Meatless Monday meal is a true culinary delight. The combination of creamy peanut butter, savory soy sauce (or tamari), tangy apple cider vinegar, hint of sweetness from maple syrup or honey, pungency of fresh ginger, piquancy of garlic, and subtle spiciness from red pepper flakes creates an irresistible flavor profile. To elevate the dish further, add the crunch and pop of color provided by roasted red bell peppers. Serve this delectable sweet potato creation with a side of Basmati rice, brown rice, or cauliflower rice, and garnish it with a sprinkle of green onions, cilantro, and chopped peanuts for added texture and visual appeal.

Quick Coconut Lentil Curry


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We’re big fans of savory bean curries on Meatless Mondays, especially when lentils are involved. The combination of coconut milk’s creaminess and flavor, along with the freshness of chopped cilantro, elevates this curry to a whole new level. To take it to the next step, serve it with a side of cauliflower rice, brown rice, or Basmati rice for a well-rounded meal.

Quinoa Burger Recipe


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While many people assume that Meatless Monday means giving up on indulgent foods, this veggie burger proves that’s not the case. Made with black beans and quinoa, this protein-packed patty is a game-changer for anyone looking to reduce their meat intake. What’s more, it’s free from unusual ingredients, relying instead on a simple yet flavorful combination of garlic powder, onion powder, smoked paprika, and black pepper to bring out its rich flavor profile. To bind the mixture together, just add some breadcrumbs and tomato paste – that’s it!

Mexican Lasagna


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Looking to combine the bold flavors of Mexico with the comforting warmth of Italy? Look no further than this vegetarian Mexican lasagna, where the spicy kick of coriander, cumin, smoked paprika, oregano, garlic powder, and cayenne pepper takes center stage. In place of traditional lasagna noodles, this recipe utilizes tortillas to create a unique twist on the classic dish. And as for cheese, you’re free to choose between cheddar or Monterey Jack, depending on your personal taste preferences.

Best Mexican Pizza


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Enjoying a meat-free Monday has never been more delightful with this veggie pizza recipe that’s packed with an array of colorful vegetables, including green olives, tomato, black olives, bell pepper, and cilantro. The star of the show is refried black beans, paired with the creaminess of fontina cheese. This vegetarian pizza is a perfect blend of flavors and textures, making it an ideal choice for a meat-free Monday dinner.

Teriyaki Stir Fry Vegetables


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When it comes to Meatless Monday, a stir fry vegetable dish is an excellent choice for a vegan or vegetarian lifestyle. The versatility of soy sauce and vegan teriyaki sauce allows you to easily customize the recipe with your favorite vegetables. To complement this flavorful vegetarian option, consider serving it with Basmati rice, brown rice, quinoa, cauliflower rice, or noodles. If you’re looking for more one-pot vegetarian meal ideas and meatless dinner recipes, Tasty’s video is a great resource to explore for some inspiring options.

Our 30+ BEST Meatless Monday Recipes (+Vegan Italian Pasta Salad)

Indulge in these delightful recipes with your loved ones and share your thoughts! With a total preparation time of just 28 minutes, you can easily impress your family and friends. The American-inspired main course is perfect for a casual gathering or special occasion, serving four people with approximately 210 calories per serving.

Instructions

In order to create the perfect blend, start by combining the tofu with the yeast in a single step. Next, transfer the mixture to a bowl and add all other essential ingredients. For added convenience, use either store-bought or homemade dressing of your preference.

Notes

When it comes to cooking, the first step is often the most crucial. Begin by selecting a recipe that resonates with you, whether it’s a family heirloom or a culinary discovery from your travels. Once you’ve made your choice, take some time to gather all the necessary ingredients, making sure you have everything on hand before starting to cook. Finally, sit back and savor the fruits of your labor, taking pleasure in the simple joy of enjoying a meal that you’ve prepared with care.

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