This article presents five easy vegan recipes for Meatless Mondays. The first recipe is Spaghetti Bolognese made with lentils or soy crumbles. The second recipe is Chickpea Curry with coconut milk and spices, served with rice or naan bread. The third recipe is Cauliflower Fried Rice using riced cauliflower, frozen peas and carrots, and soy sauce. The fourth recipe is Black Bean Tacos with avocado, cilantro, and a spice mixture. The fifth recipe is Quinoa Salad with black beans, red onion, red bell pepper, and cilantro, dressed with olive oil, lime juice, salt, and black pepper. These recipes are perfect for those looking to add more plant-based meals to their diet.
5 Easy Vegan Recipes for Meatless Mondays
Introduction
Meatless Monday is a global campaign that encourages people to go meat-free for one day a week. This campaign has several health benefits and can contribute to reducing our carbon footprint. If you are looking for some easy vegan recipes for Meatless Mondays, you have come to the right place. In this article, we will share five delicious vegan recipes that are quick and easy to prepare.
Recipe 1: Vegan Spaghetti Bolognese
Ingredients:
- 1 pound of spaghetti
- 1 can of diced tomatoes
- 1 can of tomato paste
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 1 tablespoon of olive oil
- 1 teaspoon of dried basil
- 1 teaspoon of dried oregano
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 2 cups of cooked lentils or soy crumbles
Instructions:
- Cook spaghetti according to package instructions.
- In a large skillet, heat olive oil over medium-high heat.
- Add onions and garlic and sauté until onions become translucent.
- Add diced tomatoes, tomato paste, basil, oregano, salt, and pepper.
- Add lentils or soy crumbles and stir until well combined.
- Serve sauce over spaghetti.
Recipe 2: Vegan Chickpea Curry
Ingredients:
- 1 can of chickpeas, drained and rinsed
- 1 can of diced tomatoes with juice
- 1 can of coconut milk
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 1 tablespoon of olive oil
- 2 teaspoons of curry powder
- 1 teaspoon of salt
- 1 teaspoon of black pepper
Instructions:
- In a large skillet, heat olive oil over medium-high heat.
- Add onions and garlic and sauté until onions become translucent.
- Add chickpeas, diced tomatoes, curry powder, salt, and pepper.
- Simmer for 10 minutes.
- Add coconut milk and simmer for another 5 minutes.
- Serve with rice or naan bread.
Recipe 3: Vegan Cauliflower Fried Rice
Ingredients:
- 4 cups of riced cauliflower (or 1 head of cauliflower, riced)
- 1 cup of frozen peas and carrots
- 1/2 cup of diced onion
- 3 cloves of garlic, minced
- 2 tablespoons of vegetable oil
- 3 tablespoons of soy sauce
- 1 teaspoon of sesame oil
- 1/2 teaspoon of black pepper
Instructions:
- In a large skillet, heat vegetable oil over medium-high heat.
- Add onions and garlic and sauté until onions become translucent.
- Add frozen peas and carrots and riced cauliflower.
- Stir-fry for 5-7 minutes, until vegetables are tender.
- Add soy sauce, sesame oil, and black pepper.
- Stir until well combined and serve.
Recipe 4: Vegan Black Bean Tacos
Ingredients:
- 1 can of black beans, drained and rinsed
- 1/2 cup of canned corn, drained
- 1 large avocado, diced
- 1/4 cup of chopped cilantro
- 8 small corn tortillas
- 2 tablespoons of olive oil
- 1 teaspoon of cumin
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of paprika
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
Instructions:
- In a small bowl, combine cumin, garlic powder, paprika, salt, and black pepper.
- In a large skillet, heat olive oil over medium-high heat.
- Add black beans and corn and stir-fry for 5 minutes.
- Add spice mixture and stir until well combined.
- Warm tortillas in a microwave or in the oven.
- Assemble tacos by filling each tortilla with black bean mixture, diced avocado, and chopped cilantro.
Recipe 5: Vegan Quinoa Salad
Ingredients:
- 1 cup of quinoa
- 1 can of black beans, drained and rinsed
- 1/2 cup of corn, drained
- 1/2 cup of diced red onion
- 1/2 cup of diced red bell pepper
- 1/4 cup of chopped cilantro
- 2 tablespoons of olive oil
- 2 tablespoons of lime juice
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
Instructions:
- Cook quinoa according to package instructions.
- In a large bowl, combine cooked quinoa, black beans, corn, red onion, red bell pepper, and cilantro.
- In a small bowl, whisk together olive oil, lime juice, salt, and black pepper.
- Pour dressing over quinoa mixture and stir until well combined.
- Serve chilled or at room temperature.
Conclusion
These five vegan recipes are easy to make and perfect for Meatless Mondays. Whether you are a seasoned vegan or just looking to add more plant-based meals to your diet, these recipes are sure to satisfy your taste buds. So, what are you waiting for? Get cooking and start enjoying the health benefits of a meat-free diet.