Go Meatless for One Day with These 3 Protein-Packed Meals

A lot of people are choosing to go meatless at least one or two days per week. While many believe this is a new trend started by health nuts, the truth is going meatless was actually endorsed by three American Presidents during the world wars.

The go meatless tradition was revitalized by Meatless Monday, a non-profit initiative associated with John Hopkins. This organization has developed a movement to help Americans lessen weekly meat consumption for improved health of humans and the planet.

When I joined the Meatless Monday movement, I had little knowledge of what to eat. The fact that I couldn't have meat made me want it all the more. This led to a journey of discovering new foods that satisfied my desire for meat without actually consuming it.

What I discovered is there are many foods that provide plenty of protein without sacrificing flavor. One of the best sources for learning about food sources and acquiring delicious recipes was the Meatless Monday website.

At first, my family was resistant to meatless meals, but with some fine-tuning to recipes we now look forward to starting off the week with high protein meals that burst with flavor and satisfy the taste buds. Three of our favorites include: Quinoa Cereal, White Bean Soup with Rosemary, and Stuffed Peppers.

Quinoa Cereal
Serves 2

Quinoa is an ancient grain that is packed with protein, manganese, and iron. On its own, quinoa has a nutty flavor. To sweeten it up, I top this cereal with fresh fruit, than add a sprinkling of nuts and seeds.This recipe is a great way to get your engine running in the morning and only takes about 20 minutes to prepare.

Ingredients:

1/2 cup Quinoa
1 cup Water
1/2 teaspoon Sea Salt
1/2 cup fresh berries such as blueberries, strawberries, and raspberries
2 Tablespoons seeds such as sunflower or pumpkin
2 Tablespoons nuts such as almonds or macadamia

Directions:

1. Place quinoa grains in a mesh colander and rinse well with cool water.

2. In a small saucepan, add rinsed grains, water and salt. Cover the pan and bring to a rapid boil.

3. Reduce heat to low and simmer for 15 minutes. The germ separates during the cooking process and looks like a curled tail. When grains become translucent and the tail appears, the grains are fully cooked.

4. Transfer cooked quinoa to two serving bowls. Top each with berries, seeds, and nuts. If desired, add a splash of soy or almond milk and drizzle with honey.

White Bean Soup with Rosemary
Serves 6

I prepare this soup using dried beans; however, to reduce preparation and cooking time, canned beans can be used instead. When using precooked beans, this soup can be made in less than 30 minutes.

Ingredients:

1-1/2 cups dried small White Beans
3 Tablespoons Extra Virgin Olive Oil
1 medium Onion, minced
1 medium Carrot, peeled and minced
1 stalk Celery, finely chopped
2 cloves Garlic, minced
1 teaspoon fresh Rosemary, minced
7 cups Vegetable stock
Salt and Pepper to taste

Directions:

1. Place beans in mesh colander and remove damaged beans and debris, than rinse with cold water.

2. Transfer beans to a large bowl, cover with water, and soak for 2 to 3 hours. Drain water and set aside.

3. Place stock pot on stove and preheat for 3 minutes on medium setting. Add olive oil and let heat for 1 minute. Add onion, carrot and celery and sauté until vegetables become soft; about 10 minutes. Stir often to prevent sticking.

4. Add garlic and rosemary and cook for 3 minutes.

5. Add beans and vegetable stock. Bring to a boil then reduce heat to low setting. Simmer, uncovered for 1-1/2 hours or until beans are tender.

6. Transfer one-third of soup to a bowl and let cool. Blend in a food processor until creamy. Pour pureed soup back into stock pot and heat over medium-low setting for 5 minutes.

7. Transfer to soup bowls and serve with crackers or warm bread.

Meatless Stuffed Peppers
Serves 2

I never dreamed I could enjoy meatless stuffed peppers, but this recipe includes Portobello mushrooms, tofu and nuts which resemble the texture of ground beef. I knew I had a winning recipe when my carnivorous husband didn't know the peppers were meatless!

Ingredients:

2 teaspoons Extra Virgin Olive Oil
1/2 medium Onion, finely chopped
2 cloves Garlic, minced
2 Tablespoons uncooked Basmati Rice
1/2 cup Vegetable Broth
4 ounces firm Tofu, crumbled
1/2 cup Portobello mushrooms, chopped
1 Egg
1/4 cup Panko bread crumbs
1/2 cup Almonds, finely chopped
2 teaspoons Tamari Sauce or Soy Sauce
2 large green Bell Peppers
4 ounces crushed Tomatoes
2 Tablespoons Tomato Paste

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. In a medium skillet, heat olive oil over medium heat for 2 to 3 minutes. Sauté onion until translucent; about 3 minutes.

3. Add minced garlic and cook for 1 minute.

4. Add rice and cook for 3 minutes.

5. Slowly add vegetable broth being careful to keep hands away from steam. Stir well and cover. Cook for about 15 minutes, or until rice is soft to the tooth with a bit of crunch in the center.

6. While rice is cooking, prepare stuffing ingredients. In a large bowl, combine tofu, mushrooms, egg, bread crumbs, almonds, and soy sauce. Add rice mixture and stir well to incorporate ingredients.

7. Wash and dry peppers. Slice off the top of each pepper, remove seeds, and fill with cooked ingredients.

8. Combine crushed tomatoes and tomato paste and gently stir together. Top each pepper with half of mixture.

9. Place peppers in small baking dish and cover with foil. Bake for 30 minutes.

10. Transfer to plate and serve with freshly baked bread.

Sources:

MeatlessMonday.com

Quinoa Corporation