Tag: meatless monday

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Go Italian for Meatless Monday with Stuffed Shells

Meatless Mondays, and other food-themed days of the week, were invented to help stave off the boredom of having the same dishes over and over again. Even within those parameters, though, you could find yourself falling into a rut when it comes to the meatless dishes that grace your table each Monday. Stuffed shells is a classic Italian dish that lends itself to a variety of different versions, making it easy for you to customize it to suit your palate.

Modern Twist on an Old Favorite Embraces Versatility

While you start this recipe the same way regardless of which version you make – by boiling water to cook the typical large shells that can easily be stuffed – there the similarities end. You can tweak the filling for the shells to suit your dietary restrictions. For example, you can use soy ricotta cheese if you are dairy free or an egg substitute if you are also a vegan, to make the filling for the shells.

It is All in The Sauce

The sauce that you use in this recipe is another avenue that allows for plenty of adaptation and customization. A good marinara sauce – store-bought or homemade from ingredients from your garden – provides a delicious and light taste that allows you to savor each of the individual flavors equally. Adding chopped vegetables – spinach, zucchini and carrots are just a few ideas – while the sauce is simmering increase the healthy quotient of this meal. Additions, such as tofu or textured vegetable protein (TVP), add a significant dollop of protein.

Basic Stuffed Shells Recipe

12 large pasta shells

1 teaspoon extra-virgin olive oil

2 teaspoons minced garlic or 2 cloves of fresh garlic

1-1/4 cups finely chopped onion

1-1/2 cups ricotta cheese or substitute

3 tablespoons Parmesan cheese

Seasonings to taste (black pepper, Italian seasoning, etc.)

1 egg, lightly beaten

1-1/2 cups of sauce

1 cup mozzarella cheese

1. Generously grease a 9 inch baking dish and set aside. Preheat oven to 350 degrees.

2. Stirring often, cook pasta shells according to the directions on the package just until tender. Drain, rinse under cold water and set aside.

3. Heat oil in large skillet and add the onion and garlic, cooking until translucent.

4. Mix ricotta, egg and parmesan cheese, seasoning it to taste. Add cooked onion and garlic before mixing well.

5. Using about two tablespoons, generously stuff each cooked shell before arranging them in the dish.

6. Top with sauce and sprinkle with mozzarella cheese. Bake for 30 minutes. Makes about 4 servings.

 

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Eco Eats Featured

Memorial Day Grilling for Meatless Monday

Memorial Day is coming up (and Meatless Monday), and for most folks, that means firing up the grill. If you’re not used to plant-based cooking, it might be hard to imagine grilling without a slab of meat, but there are lots of ways you can cook up veggies on the grill!

Of course, I’d love to see everyone completely nix the animal products on Memorial Day, but if you can’t stomach a totally meatless Memorial Day meal, you can at least go meat-light by incorporating some plant-based recipes alongside the more conventional food you’d serve at a cookout.

Even just cutting back on the meat can make a big environmental impact, and if you choose to serve less meat, you can also spend a bit more to get meat that’s raised in a less environmentally detrimental way, since veggies are a lot more budget-friendly. Yay for saving money, helping the planet, and eating a bit healthier!

Here are some meatless alternatives you can serve at your Memorial Day BBQ!

  • Black Bean Veggie Burgers– They are delicious, easy to make, and definitely a crowd pleaser
  • Grilled Portobello Mushrooms- Making a Portobello mushroom burger is a great alternative to a beef burger. Marinate the mushroom in your favorite marinade and cook on the grill.
  • Kebab-   The shish kebab is an American classic. Try making all veggie kebabs with onions, green and red peppers, mushrooms, tomatoes, and squash (cut into thick chunks). Season your kebabs in your favorite spices or add some shrimp and scallops to spice them up a bit.

While you’re spending your time with your friends and family, it’s important to remember why we celebrate Memorial Day. It’s a day to remember and honor those that have died protecting our country in the United States Armed Forces. Enjoy your Meatless (hopefully) Memorial Day Monday!

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Eco Eats Featured

Summer Squash Casserole for Meatless Monday

This week for Meatless Monday, we have found a delicious recipe of summer squash casserole! Zucchini and squash are going to be in season and this is a perfect casserole for a quick, summertime dinner!

Ingredients:

1/3 cup uncooked long grain white rice

2/3 cup water

2 tablespoons vegetable oil

1 1/2 pounds zucchini, cubed

1 cup sliced green onions

1 clove garlic, minced

1 1/4 teaspoons garlic salt

1/2 teaspoon basil

1/2 teaspoon sweet paprika

1/2 teaspoon dried oregano

1 1/2 cups seeded, chopped tomatoes

2 cups shredded sharp Cheddar cheese, divided

Directions:

Combine the rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and simmer 20 minutes, until rice is tender.

Preheat oven to 350 degrees F. Lightly grease a shallow 1 1/2 quart casserole dish.

Heat the oil in a skillet over medium heat, and cook the zucchini, green onions, and garlic 5 minutes, or until tender. Season with garlic salt, basil, paprika, and oregano. Mix in the cooked rice, tomatoes, and 1 cup cheese. Continue to cook and stir until heated through. Transfer to the prepared casserole dish. Top with remaining cheese.

Bake uncovered 20 minutes, or until cheese is melted and bubbly.

Additional Notes:

Sometimes this recipe can turn out bland, so increase the seasonings or add your favorite to spice up this dish. You can also add shrimp to make it heartier.

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Eco Eats Eco Tips Featured

Grilled Fish Tacos for Meatless Monday

Meatless Monday is here again and this week we decided to borrow a recipe from our friends over at Bassfisherwomen.com. This is a delicious, easy and healthy grilled taco recipe!

Ingredients:

2 fish fillets (approx. 8 ounces each)

4 tablespoons extra virgin olive oil

1 tablespoon garlic powder

1 tablespoon chili powder

1 tablespoon cumin

1/2 tablespoon red pepper

1 tablespoon paprika

¼ cup finely chopped cilantro

1 small can of black olives

1 onion

3 garlic cloves

1 jalapeno pepper

1 avocado

2 Roma tomatoes

6 corn tortillas

Spring salad mix

Directions:

In a medium sized sauté pan, add four tablespoons extra virgin olive oil and ½ cup chopped onion. Sauté over medium high heat for approximately two minutes. Add one diced quarter inch jalapeno pepper and the three cloves of diced garlic. Sauté for approximately two more minutes. Add the juice of two limes. Sauté for 30 more seconds and then remove from heat. Add two diced Roma tomatoes and ¼ cup of cilantro. Refrigerate the salsa mixture.

Mix the garlic powder, chili powder, cumin, red pepper and paprika. Then dust fillets with the seasoning mixture. Once the fish is thoroughly seasoned, place on grill for about 8 to 10 minutes depending on the thickness of the fillets. Slice grilled fish into long pieces and build your B’ASS grilled fish tacos using the corn tortillas, salsa, sliced avocado and spring salad mix.

Sources: Recipe courtesy of Bass Fisherwomen.com (http://www.bassfisherwomen.com/bad-ass-grilled-fish-tacos/#more-1578)

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Eco Eats Eco Tips

Grilled Vegetable Sandwich for Meatless Monday

This is a super easy, delicious crowd pleasing, grilled veggie sandwich. You can also use this awesome recipe at cookouts for vegetarians!

Grilled Vegetable Sandwiches

Ingredients:

1/4 cup mayonnaise

3 cloves garlic, minced

1 tablespoon lemon juice

1/8 cup olive oil

1 cup sliced red peppers

1 small zucchini, sliced

1 red onion, sliced

2 (4-x6-inch) focaccia bread pieces, split horizontally

1/2 cup crumbled feta cheese

Directions:

In a bowl, mix the mayonnaise, minced garlic, and lemon juice. Set aside in the refrigerator.

Preheat the grill for high heat.

Brush vegetables with olive oil on each side. Brush grate with oil. Place bell peppers and zucchini closest to the middle of the grill, and set onion and squash pieces around them. Cook for about 3 minutes, turn, and cook for another 3 minutes. The peppers may take a bit longer. Remove from grill, and set aside.

Spread some of the mayonnaise mixture on the cut sides of the bread, and sprinkle each one with feta cheese. Place on the grill cheese side up, and cover with lid for 2 to 3 minutes. This will warm the bread, and slightly melt the cheese. Watch carefully so the bottoms don’t burn. Remove from grill, and layer with the vegetables. Enjoy as open faced grilled sandwiches.

Additional Notes:

If you have a certain type of vegetable you prefer over squash and zucchini feel free to substitute!

 

 

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Articles Eco Eats Featured

Veggie Pizza for Meatless Monday

Looking for that perfect veggie pizza recipe? Look no further! Here is the perfect veggie pizza!

Ingredients:

2 tbsp. olive oil, plus more for brushing
2 cloves garlic, minced
½ tsp. red pepper flakes
1 ball pizza dough
½ zucchini, thinly sliced*
½ yellow squash, thinly sliced*
1 tsp. kosher salt
6 oz. mozzarella cheese, shredded
1 cup grape or cherry tomatoes, sliced
½ red onion, chopped
2-3 oz. soft garlic herb cheese, such as Boursin
¼ cup fresh basil leaves, chopped

Directions:

Heat the oil in a small skillet over medium-low heat.  Stir in the garlic and red pepper flakes.  Let the oil infuse about 5-10 minutes.  Remove from the heat.

Meanwhile, place the zucchini and squash slices in a colander and toss with the salt.  Let stand 15-20 minutes to allow excess water to drain from the vegetables.  Lay the slices out on a clean kitchen towel and blot the surface to remove additional water and the salt.

To make the pizza, heat the oven to 500˚ F and preheat a pizza stone for at least 30 minutes.  Roll out the pizza dough into a 12-14 inch round.  Lightly brush the perimeter of the dough with olive oil.  Brush the center of the dough with the garlic infused oil.  Sprinkle the mozzarella in an even layer over the dough.  Layer the zucchini and squash slices in concentric circles over the cheese covering the pizza.  Top with the tomatoes, red onion, Boursin and basil.  Bake 10-12 minutes until the cheese is melted and bubbling and the crust is lightly browned, about 11-12 minutes.  Remove from the oven and let cool slightly before slicing and serving.

Additional Notes:

Instead of using squash and zucchini you can use whatever spring/summer vegetables you like. Try using broccoli, peppers, olives, corn or even mushrooms!

 

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Eco Eats Featured

Black Bean Veggie Burgers for Meatless Monday

It’s Monday which means another Meatless Monday recipe for you! We have found an excellent black bean veggie burger recipe, it’s easy, quick, and fast! Once you make this recipe you won’t be buying pre-made veggie patties EVER again!

Ingredients:

1- 16 oz can of black beans, drained and rinsed

½ green bell pepper, cut into 2 inch pieces

½ onion, cut into wedges

3 or 4 cloves garlic, peeled

1 egg

1 tbsp chili powder

1 tsp hot sauce

1 tsp cumin

½ cup breadcrumbs

Directions:

Preheat your oven to 375 and prepare your baking sheet with oil.

While the oven is preheating, in a medium bowl mash black beans with a fork until thick and pasty.  In a food processor, finely chop bell pepper, onion and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin and hot sauce. Stir the egg mixture into the mashed beans. Mix into bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

Proceed to bake for about 10 minutes on each side.

Additional Notes:

Instead of baking you can grill on an outside grill. You can also make other substitutions and or changes to the ingredients based on your personal preferences.

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Eco Eats

Tofu and Vegetable Stir-fry for Meatless Monday

Here is a simple recipe for an easy Chinese-style vegetarian and vegan vegetable stir-fry with tofu in a light ginger sauce.

Tofu and Vegetable Stir-fry

Ingredients:

3/4 cup soy sauce

1/2 cup lemon juice

1 tbsp fresh ginger, grated or minced

1 block firm or extra-firm tofu, well pressed and cut into 1 inch cubes

2 tbsp vegetable or olive oil

1/2 cauliflower, chopped

1 bunch broccoli, chopped

2 carrots, sliced

1 onion, chopped

1 bell pepper, any color, sliced

1 cup snow peas

1 cup mushrooms, sliced (any kind)

3 green onions (scallions), sliced

rice, pre-cooked

Preparation:

In a large shallow bowl, whisk together the soy sauce, lemon juice and ginger. Marinade the tofu in this sauce for at least one hour.

In a wok or a large skillet, cook the cauliflower, broccoli, carrots, onion, bell pepper and tofu over high heat, stirring frequently.

Add the snow peas, mushrooms, green onions and marinade from the tofu. Allow to cook for just a few more minutes. Vegetables should be tender but not soft.  Add the rice and cook just until heated through and well mixed.

Additional Notes:

You can add any vegetables you have on hand to the stir-fry. If you don’t like tofu you can add seitan or tempeh instead, or omit it completely and just have a vegetable stir-fry.

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Eco Eats

Vegetarian Lasagna for Meatless Monday

Meatless Monday is here again! We have found a yummy vegetarian lasagna that not only tastes amazing but you won’t even miss the meat!

Ingredients

9 uncooked lasagna noodles (wheat preferable)

1/2 cup chopped onion

2 garlic cloves, minced

2 cups diced zucchini

1-1/2 cups sliced fresh mushrooms

1 cup thinly sliced carrots

1/2 cup diced green pepper

1/2 cup diced sweet red pepper

1 can (28 ounces) crushed tomatoes

1-1/2 cups water

1 can (6 ounces) tomato paste

1 teaspoon sugar

1 teaspoon fresh basil (dried works too)

1/2 teaspoon salt

1/2 teaspoon dried rosemary, crushed

1/4 teaspoon pepper

1 carton (15 ounces) reduced-fat ricotta cheese

1-1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided

1/4 cup grated Romano cheese

Directions

Cook lasagna noodles according to package directions. Meanwhile, in a large saucepan coated with cooking spray, sauté onion and garlic for 3 minutes. Add the zucchini, mushrooms, carrots and peppers; cook and stir until tender, about 5 minutes. Stir in the tomatoes, water, tomato paste and seasonings. Bring to a boil. Reduce heat; cover and simmer for 20 minutes. Remove 2 cups sauce and set aside.

Drain noodles; set aside. Combine the ricotta, 1 cup mozzarella and Romano cheese. In an ungreased 13-in. x 9-in. baking dish, layer a third of the remaining sauce, three noodles and half of the cheese mixture. Repeat layers. Top with remaining sauce and noodles. Spread reserved sauce over top.

Cover and bake at 350° for 45 minutes. Uncover; sprinkle with remaining mozzarella. Bake 5-10 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting. Yield: 8 servings.

Nutritional Analysis: Serving Size: About 8/One piece equals 244 calories/ 9 g fat (5 g saturated fat)/ 32 mg cholesterol/ 672 mg sodium/ 26 g carbohydrate/ 4 g fiber/17 g protein.

 

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Vegetarian Stuffed Peppers for Meatless Monday

Agonizing over what to make for Meatless Monday? Have no fear we have found a vegetarian stuffed pepper recipe that is bound to leave you and your family wanting more!

Vegetarian Stuffed Peppers

Ingredients

6 large sweet peppers

2 cups cooked brown rice

3 small tomatoes, chopped

1 cup frozen corn, thawed

1 small sweet onion, chopped

1/3 cup canned red beans, rinsed and drained

1/3 cup canned black beans, rinsed and drained

3/4 cup cubed Monterrey Jack cheese

1 can (4-1/4 ounces) chopped ripe olives

4 fresh basil leaves, thinly sliced

3 garlic cloves, minced

1 teaspoon salt

1/2 teaspoon pepper

3/4 cup meatless spaghetti sauce

1/2 cup water

4 tablespoons grated Parmesan cheese, divided

Directions

Cut tops off peppers and remove seeds; set aside. In a large bowl, combine the rice, tomatoes, corn, onion and beans. Stir in the Monterrey Jack cheese, olives, basil, garlic, salt and pepper. Spoon into the peppers.

Combine spaghetti sauce and water; pour half into an oval 5-qt. slow cooker. Add the stuffed peppers. Top with remaining sauce. Sprinkle with 2 tablespoons Parmesan cheese.

Cover and cook on low for 3-1/2 to 4 hours or until peppers are tender and filling is heated through. Sprinkle with remaining Parmesan cheese.

Additional Notes

For a faster cook time heat the filling in a large saucepan until thoroughly heated and place stuffed peppers in oven at 350 for 55-60 minutes until peppers are soft. Add some kick to the dish and add your favorite peppers such as jalapeños.

Recipe adapted from http://www.tasteofhome.com