As part of my sustainability goals for 2020, we’re doing Meatless Mondays as a family. Except for the dog, that is.
My husband is a carnivore second only to the dog, so I have been working on ways to keep him satisfied and not deprived. Here are some ideas for magical meatless meals:
Chick peas (aka garbanzo beans) – Protein and fiber in one place – what’s not to like? Sure you can buy them canned, sure, but for really nice chick peas, buy them dried and cook them yourself. It’s a lot cheaper ($2 or $3 / pound) and the texture is better. Soak them overnight in plenty of plain water (for at least 6 hours), drain, and then simmer in salted water for about 1 hour, or 30 minutes in the Instant Pot. They have a buttery texture and take well to spice – try some crushed red pepper in a hearty sauce!
Lentils – Another protein and fiber one-two punch. These cook more quickly than chickpeas and have a texture that lends itself to soups and stews. I like the French style lentils, as they’re a bit more durable than other kinds, but it’s all good.
Chili – Purists will argue that chili should NOT have beans in it, but who cares? When you’re making a vegetarian dish, it’s a given that beans will star. I like to use either black beans or kidney beans, plus some plant-based meat substitute to bulk things up, plus lots of onions, peppers, tomatoes and corn. And a lot of spices – smoked paprika really works wonders to bring flavor to anything. Feel free to top with cheese or sour cream and some thinly sliced scallions.
More cheese, please! You need to be careful with cheese because it can pack as much saturated fat and calories as red meat. For Italian dishes, I like to buy part-skim ricotta and mozzarella to save some fat and calories, but I always use good imported Romano or Parmesan. Here’s some manicotti in a quick tomato sauce, getting ready for the oven.
Go for grains – A lot of less-common grains make the base for salads and soups. Barley in particular is filling and satisfying, and its texture stands up to whatever you throw at it. I like to parcook barley in plain water until it’s almost done, then take it off the heat, add a generous amount of salt, and let it stand covered for 15 minutes or so. This barley salad is great for summer with watermelon, feta, cucumbers, peppers and other goodies.
What kinds of meatless meals do you enjoy?