Eating more dishes without meat can be healthier for us and the planet. Here are ten ideas for easy meatless meals that celebrate plant-based eating without sacrificing flavor or nutrients.
Whether you’re a vegetarian, a vegan, or just looking to explore healthy no-meat meals, eating more plant-based foods is not as hard as you might think. Here are ten ideas for easy meatless meals. Simple to prepare and high in protein, most can be made without a recipe too. Just adjust the amounts for the number of people you are cooking for and freeze any leftovers.
1. Quinoa and black bean salad
Quinoa is a protein powerhouse. When combined with black beans, it makes a healthy and filling salad. Toss cooked quinoa with black beans, corn, diced tomatoes, red onions and avocado. Dress with lime juice, olive oil, cumin and cilantro (coriander) for a refreshing, protein-packed meal.
Short on time? Prepare twice the quantity of this salad, minus the avocado. Use it to stuff bell peppers later in the week (see below).
2. Chickpea and spinach curry
Chickpeas are a fantastic source of protein and fiber. Simmer cooked chickpeas in a rich tomato sauce with spinach, garlic, onions and your favorite curry spices. The curry should be thick and the flavors blended, about 20-30 minutes. Serve with brown rice or naan bread for a satisfying and super easy meatless meal.
A warming lentil soup. Photo: Raphael Renter Raphi Rawr/Unsplash
3. Lentil soup
Lentils are another excellent protein source. Fry off finely chopped onions, garlic, carrots and celery. Add diced tomatoes, vegetable broth and lentils. Simmer until the lentils are soft and the soup is thick. Season with thyme, bay leaves and a splash of balsamic vinegar for added depth of flavor. A great cold-weather option.
4. Tofu stir-fry
Tofu is a versatile, high-protein ingredient and a standby for easy meatless meals. Part of the reason for this is that tofu absorbs the flavors of the ingredients it is cooked with. Marinate the tofu in soy sauce, minced ginger and garlic. Marinating overnight is best, but even 30 minutes will do. Stir-fry with a mix of colorful vegetables like bell peppers, broccoli and snap peas. Serve with brown rice or noodles.
5. Stuffed bell peppers
Preheat the oven to 390F / 200C. Slice bell peppers in half and roast them in the oven for 20-25 minutes or until they start to blister. While the peppers are cooking, cook the quinoa and mix with black beans, corn, diced tomatoes and spices. Stuff the peppers and return to the oven until the filling is warmed through, about 10 minutes. Top with a sprinkle of cheese or a dollop of guacamole for extra flavor.
Benefits of meatless meals
Plant-based proteins like beans, lentils, and tofu can reduce your intake of saturated fats and cholesterol, promoting heart health. Meatless meals also improve digestion due to their high fiber content. In addition, plant-based ingredients typically cost less than meat and contribute to a more sustainable environment. Meat production is a big contributor to deforestation and harmful emissions. Skipping meat just one day a week is equivalent to taking a car off the road for five weeks.
6. Veggie burger
Veggie burgers are a delicious alternative to traditional meat burgers. Combine black beans, a handful of oats, onions and spices. Form into patties and let rest for 10 minutes. Fry the burgers on medium-high heat until crispy and serve on whole-grain (gluten-free) buns with your favorite toppings.
Tip: Roughly mashing the black beans and adding half a mashed ripe avocado can help the veggie burgers stick together. You won’t need to add eggs, keeping the burgers vegan.
Making the meal is a lot easier than trying to balance the ingredients! Photo: Everylyn Dragan/Connected Archives
7. Eggplant parmesan
Toss slices of eggplant (aubergine) in breadcrumbs and bake them in the oven at 390F / 200C until golden brown, about 30 minutes. Layer with tomato sauce and mozzarella cheese, sprinkle with Parmesan and return to the oven for about 20 minutes until bubbly. Serve with a side of whole-grain pasta or a fresh salad.
8. Greek salad with hummus
Think warm weather, think Greek salad. Loaded with cucumbers, tomatoes, red onions, olives and feta cheese, Greek salad is refreshing and nutritious. Pair it with a generous serving of hummus and whole-grain pita bread for added protein.
9. Mushroom and spinach frittata
Eggs are a great source of protein, and frittatas are a fantastic way to incorporate them into a meal. Sauté mushrooms and spinach in a large frying pan, then pour beaten eggs over them. Cook until set and serve warm.
For a more substantial version of this easy meatless meal, add cooked potatoes and bell peppers and turn the frittata into a Spanish omelet.
10. Edamame and brown rice bowl
Edamame is rich in protein and pairs well with brown rice. Top a bowl of cooked brown rice with steamed edamame, avocado and grated carrots. Finish with a drizzle of soy sauce or a peanut dressing for a balanced and delicious meal.
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