35 Delicious Meatless Monday Recipes

Introduction

Meatless Monday is a great way to incorporate more plant-based meals into your diet while enjoying flavorful, satisfying dishes. These 35 recipes span a variety of cuisines and meal types, from soups to pastas, rice dishes to tacos, and everything in between. Whether you’re a vegetarian or just looking to cut down on meat, these recipes will keep your meals exciting and nutritious.

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Soups & Stews

1. Lentil Soup

Why You’ll Love It: Hearty, protein-packed, and full of warm spices.

Ingredients:

• 1 cup lentils
• 1 onion, chopped
• 2 carrots, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste

Directions:

1. Sauté onion, carrots, and garlic until softened.
2. Add lentils, tomatoes, broth, and spices.
3. Simmer for 30-40 minutes until lentils are tender.
4. Blend partially for a creamier texture (optional) and serve.

2. Tomato Basil Soup

Why You’ll Love It: Creamy, rich, and pairs perfectly with a grilled cheese sandwich.

Ingredients:

• 2 cans crushed tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 cups vegetable broth
• 1/2 cup heavy cream or coconut milk
• 1/4 cup fresh basil
• Salt and pepper to taste

Directions:

1. Sauté onion and garlic until fragrant.
2. Add tomatoes and broth, simmer for 20 minutes.
3. Blend until smooth, stir in cream and basil, and serve.

3. Chickpea and Spinach Stew

Why You’ll Love It: Protein-rich, with Mediterranean flavors.

Ingredients:

• 1 can chickpeas, drained
• 2 cups spinach
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 1 tsp cumin
• 1/2 tsp red pepper flakes
• Salt and pepper to taste

Directions:

1. Sauté onion and garlic until soft.
2. Add chickpeas, tomatoes, and spices. Simmer for 15 minutes.
3. Stir in spinach, cook until wilted, and serve.

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Pasta & Noodles

4. Pasta Primavera

Why You’ll Love It: Light, fresh, and bursting with vegetables.

Ingredients:

• 12 oz pasta of choice
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp red pepper flakes
• Parmesan cheese for garnish

Directions:

1. Cook pasta according to package instructions.
2. Sauté vegetables and garlic in olive oil until tender.
3. Toss with cooked pasta, season to taste, and top with cheese.

5. Spinach and Ricotta Stuffed Shells

Why You’ll Love It: Creamy, cheesy, and satisfying.

Ingredients:

• 12 jumbo pasta shells
• 1 cup ricotta cheese
• 1/2 cup spinach, chopped
• 1 egg
• 1/2 cup mozzarella cheese
• 1 jar marinara sauce

Directions:

1. Cook pasta shells until al dente.
2. Mix ricotta, spinach, egg, and mozzarella.
3. Stuff shells, place in a baking dish with marinara, and bake at 375°F for 25 minutes.

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Rice & Grains

6. Mushroom Risotto

Why You’ll Love It: Creamy and full of umami flavor.

Ingredients:

• 1 cup arborio rice
• 2 cups mushrooms, sliced
• 1/2 onion, diced
• 3 cups vegetable broth
• 1/2 cup white wine
• 1/2 cup Parmesan cheese

Directions:

1. Sauté onion and mushrooms until soft.
2. Add rice, stir for 1-2 minutes, then add wine.
3. Gradually add broth, stirring until absorbed.
4. Stir in cheese and serve.

7. Vegetable Fried Rice

Why You’ll Love It: Quick, easy, and customizable.

Ingredients:

• 2 cups cooked rice
• 1 cup mixed vegetables
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 2 green onions, chopped

Directions:

1. Heat sesame oil, sauté garlic and vegetables.
2. Add rice and soy sauce, stir-fry for 5 minutes.
3. Garnish with green onions and serve.

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Tacos, Wraps & Sandwiches

8. Black Bean Tacos with Avocado Crema

Why You’ll Love It: Spicy, creamy, and packed with protein.

Ingredients:

• 1 can black beans, drained
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1 avocado
• 1/2 cup Greek yogurt or sour cream
• 1 tbsp lime juice
• 4 taco shells

Directions:

1. Heat black beans with cumin and chili powder.
2. Blend avocado, yogurt, and lime juice for crema.
3. Assemble tacos with beans and crema.