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RECIPES
Throughout our meatless month, we sometimes struggled to find new ideas of plant-based meals and not get stuck in a repetitive cycle of eating pasta every evening. Indeed, it can be quite difficult to come up with yummy dishes that also bring you the nutrition you need. So here are a few delicious recipes that we tried out and would strongly recommend for anyone who would like to hop on a meatless adventure. They are easy, healthy, and packed with great flavors!
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RED LENTIL SOUP
Packed with protein and iron, it is a flavorful way to replace meat this winter!
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INGREDIENTS
1 1/2 cups red lentils
1 yellow onion, chopped
4 cloves garlic, chopped
3 tablespoons olive oil
1 can diced tomatoes
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon chilly flakes
salt and pepper
vegetable broth
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INSTRUCTIONS
In a large pot, heat the olive oil over medium heat. Add the onion and garlic and stir occasionally, for a few minutes.
Add the tomatoes, cumin, paprika, chilly flakes, salt and pepper and stir occasionally, for a few minutes.
Add the broth, lentils and 4 to 5 cups of water (enough for everything to be covered).
Let simmer for 20 to 30 minutes, until lentils are soft.
Purée the soup using an immersion blender or a regular blender.
Serve in a bowl with toppings of your choice (nuts, herbs, chilly flakes, cream...).
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EASY CUSTOM SALAD
The perfect go-to lunch that can be customized 100 different ways!
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INGREDIENTS
greens (lettuce, spinach, kale...)
grains or beans (corn, quinoa, chickpeas, black beans, lentils...)
cheese (feta, parmesan, goat, cheddar...)
fruit (tomatoes, mango, berries, pear, apple...)
nuts (almonds, walnuts, hazelnuts, cashews...)
any other toppings of your choice (except meat!)
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INSTRUCTIONS
Toss all of your ingredients together and add your favorite dressing.
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TOFU COCONUT CURRY
A traditional Indian dish with a vegetarian twist!
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INGREDIENTS
1 tablespoon vegetable oil
1 yellow onion, chopped
1 bell pepper, chopped
3 cloves garlic, minced
1-inch fresh ginger, minced
1 tablespoon curry powder
1/2 teaspoon cumin powder
1 can coconut milk
1/2 cup crushed tomatoes
2 tablespoons tomato paste
450g plain tofu, chopped into small cubes
2 cups baby spinach
salt and pepper
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INSTRUCTIONS
Heat the oil, onion, bell pepper, salt and pepper in a large pan over medium-high heat. Sauté until the onions begin to brown, about 5 minutes.
Add the garlic, ginger, curry powder and cumin. Stir for another 2 minutes.
Lower the heat and stir in the coconut milk, crushed tomatoes and tomato paste until incorporated. Add the tofu and stir to coat with the sauce
Let simmer for 5 minutes.
Stir in the spinach until it softens. Serve with a side of rice.
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BROCCOLI LEEK SOUP
A classic recipe with a creamy, yummy touch!
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INGREDIENTS
1 tablespoon butter
3 leeks, chopped
1 broccoli, chopped
1 potato, chopped
1 onion, chopped
4 cloves garlic, chopped
vegetable broth
salt and pepper
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INSTRUCTIONS
In a large pot, melt the butter over medium heat. Add the leeks, broccoli, potato, onion and garlic and cook for 5 minutes, stirring occasionally.
Add the broth and cover with water. Bring to a boil, then lower the heat and let simmer for 15 to 20 minutes, or until the potatoes are tender.
Purée the soup using an immersion blender or a regular blender.
Serve in a bowl with toppings of your choice (cream, croutons...)
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VEGGIE PIZZA
100% comfort food, 0% meat!
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INGREDIENTS
homemade or store-bought pizza dough
homemade or store-bought tomato sauce
mozzarella cheese
any meatless toppings of your choice (baby spinach, cherry tomatoes, artichokes, olives, onions, bell peppers, zucchini slices...)
additional garnishes of your choice (grated parmesan cheese, fresh basil leaves, chilly flakes...)
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INSTRUCTIONS
Preheat oven to 260°C. Roll out the dough in a round or rectangular shape and place on a baking sheet.
Spread the tomato sauce evenly, leaving a few centimeters bare around the edges.
Evenly sprinkle the mozzarella cheese and distribute your chosen toppings.
Bake for about 10 to 12 minutes, until cheese goldens.
Transfer pizza to a cutting board. Sprinkle your additional garnishes, slice and serve!
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DELICIOUS RATATOUILLE
A beautiful dish with sunny flavors!
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INGREDIENTS
2 eggplants
6 roma tomatoes
2 yellow squashes
2 zucchinis
2 tablespoons olive oil
1 onion, diced
4 cloves garlic, minced
2 bell peppers, diced
1 can crushed tomatoes
8-10 basil leaves, chopped
salt and pepper
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INSTRUCTIONS
Preheat oven to 190°C.
Slice the eggplants, tomatoes, squashes and zucchinis into rounds, then set aside.
Heat the olive oil in an oven-safe pan over medium heat. Sauté the onion, garlic and bell peppers for 10 minutes. Season with salt and pepper and add the crushed tomatoes and basil. Stir until everything is incorporated and remove from heat. Smooth the surface of the sauce.
Arrange the sliced veggies in alternating patterns on top of the sauce. Drizzle some olive oil on top.
Cover the pan with foil and bake for 40 minutes. Uncover and bake for another 20 minutes, until vegetables are softened.
Serve with a side of rice or on its own.
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Sources
https://www.acouplecooks.com/red-lentil-soup/
https://www.yayforfood.com/recipes/tofu-coconut-curry/
https://www.coupdepouce.com/cuisine/plats-principaux/recette/potage-au-brocoli-et-aux-poireaux
https://cookieandkate.com/veggie-pizza-recipe/
https://tasty.co/recipe/ratatouille
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