3 Meatless Monday Main Dish Recipes
Meatless menus can be tricky. But it’s well-known that diets rich in whole natural foods including raw fruits, vegetables, whole grains and lean proteins support overall health, and longevity.
If you are considering taking a step towards a healthier lifestyle, or simply would like to try out a few meatless meals, here is are 3 vegetarian main dish recipes you can use to increase your intake of fruits, veggies and meatless protein sources.
Ricotta Stuffed Squash
Naturally sweet, easy to make and super healthy, this stuffed squash pairs well with a bed of quinoa, lettuce or just on it’s own is simply delicious.
- 8 yellow squash
- 2 tablespoons coconut oil
- 1 purple onion, finely chopped
- 1 fresh clove garlic, minced
- 1 (10 ounce) package frozen chopped spinach, thawed
- 2 eggs
- 2 cups ricotta cheese
- 1/4 cup grated Parmesan cheese
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon salt
- 1 teaspoon low-sodium Italian seasoning
- 1 pinch ground black pepper
- 1 (26 ounce) jar spaghetti sauce
- Preheat oven to 375 degrees F (190 degrees C).
- Trim off ends of squash; cut squash in half (lengthwise). With a teaspoon scoop out seeds and part of the pulp leaving shells about 1/2 inch thick. Steam squash shells over boiling water until crisp-tender (about 5 minutes). Plunge into cold water, drain well and set aside.
- In a small frying pan over medium heat, melt one tablespoon of the coconut oil. Add onion and garlic and cook until they are done. Squeeze the spinach to remove extra moisture and add to the garlic and onion and cook until thoroughly heated.
- In a medium size mixing bowl, combine eggs, ricotta, Parmesan, parsley, salt, pepper, Italian seasoning and spinach mixture. Fill the squash halves with this mixture, about three tablespoons per shell and place squash in a shallow baking dish. Melt the remaining coconut oil and brush over the squash shells
- Bake for 20 minutes. If desired, serve with tomato sauce.
This vegetarian take on a traditional Italian favorite is warm, gooey and oh-so-satisfying. Try this any meatless Monday.
- 2 large zucchini, thinly sliced
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 (16 ounce) jar spaghetti sauce
- 1 cup shredded low-fat mozzarella cheese
- Preheat oven to 325 degrees F (165 degrees C).
- In a large pot boil the zucchini until tender; drain. Meanwhile, in a medium frying pan heat the olive oil over medium heat and sauté the onion and garlic until the onion is tender.
- Combine the zucchini, onion and garlic in a 9×12 inch casserole dish, and mix well. Pour the spaghetti sauce over the mixture and stir well. Top with mozzarella cheese (use more or less depending on your preference).
- Bake in preheated oven for about 20 minutes, or until heated through and cheese is bubbly.
Meatless Meatloaf with Vegetables
Eating a vegetarian diet can leave you craving those comfort foods you used to count on to fill tummies, and warm hearts. Here is a meatless variation on a classic.
- 1/2 (14 ounce) package vegetarian ground beef
- 1 (12 ounce) package vegetarian burger crumbles
- 1 onion, chopped
- 2 eggs, beaten
- 2 tablespoons vegetarian Worcestershire sauce
- 1 teaspoon salt
- 1/3 teaspoon pepper
- 1 teaspoon ground sage
- 1/2 teaspoon garlic powder
- 2 teaspoons prepared mustard
- 1 tablespoon olive oil
- 3 1/2 slices bread, cubed
- 1/3 cup original almond milk
- 1 (8 ounce) jar tomato sauce
- 4 carrots, cut into 1 inch pieces
- 4 potatoes, cubed
- 1 cooking extra virgin olive oil spray
- Preheat oven to 350 degrees F (175 degrees C).
- In a large bowl combine vegetarian ground beef, vegetarian ground beef crumbles, onion, eggs, Worcestershire sauce, salt, pepper, sage, garlic powder, mustard, oil, bread cubes and milk. Transfer to a 9 x 13 inch baking dish and form into a loaf. Pour tomato sauce on top.
- Place carrots and potatoes around loaf and spray vegetables with olive oil cooking spray.
- Bake 30 to 45 minutes; turn vegetables. Bake another 30 to 45 minutes. Let stand 15 minutes before slicing.
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