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7 Easy Meat Free Recipes to get you and your family started!



With Meat Free Week just around the corner we wanted to give you some of our favourite vegetarian recipes to help you with planning your meals for the week! We hope you love them as much as we do!


1. Fresh Tomato Sauce Pasta


Ingredient Checklist


  • € 3 tablespoons extra-virgin olive oil

  • € 4 garlic cloves, minced

  • € 1/4 teaspoon red-pepper flakes, (optional)

  • € 1 can (28 ounces) whole peeled tomatoes

  • € Coarse salt and ground pepper

  • € 1 teaspoon minced fresh basil leaves

Directions


In a large skillet, heat olive oil over medium-high. Add garlic; cook until fragrant, about 1 minute. Add red-pepper flakes (optional) and tomatoes, mashing them as you go. Season with salt and pepper. Bring to a boil, then reduce to a rapid simmer. Cook, stirring often, until sauce thickens, about 15 minutes. Stir in basil leaves. Serve over cooked penne.


2. Vegetarian Pizza


Ingredient Checklist

  • € 1 (8 inch) soft flour tortilla

  • € 1 teaspoon olive oil

  • € 1 pinch garlic powder

  • € salt and ground black pepper to taste

  • € 3 tablespoons tomato sauce

  • € Cubed pineapple

  • € Fresh cherry tomatoes

  • € ⅓ cup shredded mozzarella cheese

  • € 1 pinch dried oregano

Directions


Preheat oven to 400 degrees F (200 degrees C). Place tortilla on a baking sheet. Brush with olive oil; sprinkle garlic powder, salt, and pepper on top.

Bake in the preheated oven until golden, 3 to 5 minutes. Remove tortilla from the oven and spread tomato sauce on top. Arrange toppings over tomato sauce; cover with mozzarella cheese.

Bake in the preheated oven until cheese is melted, about 5 minutes. Sprinkle oregano over cheese. Slice pizza into wedges using a pizza cutter.


3. Chunky Portabella Veggie Burgers


Ingredients Checklist


  • € 2 cups Portobello mushrooms, cubed (smaller pieces); gills removed *see note about sautéing first.

  • € 2 cups cooked black beans, rinsed and divided

  • € 1 cup minced broccoli, fresh only

  • € 1/2 cup red onion, minced

  • € 3 XL eggs, beaten

  • € 1/2 cup plus 2 Tbl Panko or Gluten Free Panko

  • € 1 Tbl Montreal Steak Seasoning

  • € 1 Tbl Worcestershire *for full vegetarian or vegan style use one that does not contain anchovies like this one

  • € 2 Tbl minced garlic

  • € 3/4 cup fresh grated Parmesan *Look for vegetarian or vegan Parmesan cheese if you do not eat animal products

  • € Olive oil

Directions


In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK).


Next, add in the mushrooms (preferred sauteed), the rest of the beans, broccoli, garlic, onion, Worcestershire and steak seasoning. Mix just until coated.

Add in the eggs, cheese and bread crumbs and mix gently with a large spoon until the mixture is combined.

Set aside while you place a medium non-stick pan over medium heat and add in 2 Tbl of oil.

Once the oil starts to shimmer (about a minute or two), using dampened hands (the mixture will stick to you if you don’t), scoop a 1/2 cup of mixture into the palm of your hand and gently shape into a burger all the while pressing together. The mixture should hold a burger shape. If it doesn’t add just a Tbl more of bread crumbs.

Place in the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.

Serve with hummus, guacamole or steak sauce.


Notes


Saute First

Mushrooms are high in water and it can vary from mushroom pack to mushroom pack how much water is in them. To alleviate the extra liquid/softness of the burger saute the mushrooms first in a little olive oil for about 5-7 minutes or until lightly browned and the liquid has been drawn out of the mushrooms. Allow to cool slightly before adding to mix.


Vegan

I get asked this a lot – how to make it vegan. I’m not a vegan so I have to trust in the comments that you guys provide.

1. To not use eggs, most folks go with 1 tablespoon of flax seed meal and 3 tablespoons of water for each egg.

2. For the cheese, go with vegan cheese or even nutritional yeast.


http://www.thekitchenwhisperer.net/2014/04/12/chunky-portabella-veggie-burgers/


4. Vegetarian Chilli


Ingredients Checklist


  • € 1 tablespoon olive oil

  • € 1/2 medium onion, chopped

  • € 2 bay leaves

  • € 1 teaspoon ground cumin

  • € 2 tablespoons dried oregano

  • € 1 tablespoon salt

  • € 2 stalks celery, chopped

  • € 2 green bell peppers, chopped

  • € 2 jalapeno peppers, chopped

  • € 3 cloves garlic, chopped

  • € 2 (4 ounce) cans chopped green chile peppers, drained

  • € 2 (12 ounce) packages vegetarian burger crumbles

  • € 3 (28 ounce) cans whole peeled tomatoes, crushed

  • € 1/4 cup chili powder

  • € 1 tablespoon ground black pepper

  • € 1 (15 ounce) can kidney beans, drained

  • € 1 (15 ounce) can garbanzo beans, drained

  • € 1 (15 ounce) can black beans

  • € 1 (15 ounce) can whole kernel corn

Directions


Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.

Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.


https://www.allrecipes.com/recipe/72508/the-best-vegetarian-chili-in-the-world/print/?recipeType=Recipe&servings=8&isMetric=false


5. Hearty Veggie Lasagna


Ingredient Checklist


  • € 1 (16 ounce) package lasagna noodles

  • € 1 pound fresh mushrooms, sliced

  • € 3/4 cup chopped green bell pepper

  • € 3/4 cup chopped onion

  • € 3 cloves garlic, minced

  • € 2 tablespoons vegetable oil

  • € 2 (26 ounce) jars pasta sauce

  • € 1 teaspoon dried basil

  • € 1 (15 ounce) container part-skim ricotta cheese

  • € 4 cups shredded mozzarella cheese

  • € 2 eggs

  • € 1/2 cup grated Parmesan cheese


Directions


Cook the lasagna noodles in a large pot of boiling water for 10 minutes. Rinse with cold water, and drain. You can also use easy bake noodles.

In a large saucepan, cook and stir mushrooms, green peppers, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes.

Mix together ricotta, 2 cups mozzarella cheese, and eggs.

Preheat oven to 350 degrees F (175 degrees C). Spread 1 cup tomato sauce into the bottom of a greased 9x13 inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese.

Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.

https://www.allrecipes.com/recipe/11786/hearty-vegetable-lasagna/


6. Carrot Ginger Soup


€ Ingredient Checklist

  • 2 tbsp avocado oil, or olive oil

  • € 1 medium onion, diced

  • € 3 cloves garlic, minced

  • € 3 tbsp ginger, minced or finely diced

  • € 2 lbs carrots, peeled and chopped

  • € 4 cups vegetable broth

  • € 1 bay leaf

  • € 1 tsp cinnamon

  • € 1 tsp salt

Toppings


  • € 1/4 cup avocado oil

  • € 1 shallot

  • € 4 tbsp coconut cream

  • € 4 tbsp cilantro, chopped

  • € 4 tsp pine nuts

https://downshiftology.com/recipes/carrot-ginger-soup-crispy-shallots/

7. Buffalo Cauliflower Tacos


Ingredients Checklist


  • € 1 cup flour

  • € 1 cup milk

  • € 1/4 teaspoon each garlic powder, salt, and pepper

  • € 1 head cauliflower (4–5 cups florets)

  • € 3/4 cup hot sauce (I used Frank’s brand)

  • € shredded cabbage or slaw

  • € chopped fresh cilantro

  • € tortillas


Avocado Crema


  • € 2 avocados

  • € 1 clove garlic

  • € 1/4 cup sour cream (yogurt would work, too)

  • € 1/4 cup water

  • € 1/2 teaspoon salt

  • € squeeze of lemon or lime

  • Batter the cauliflower: Preheat oven to 450 degrees. Whisk flour, milk, salt, pepper, and garlic powder. Dip cauliflower pieces in the batter and let excess drip off. Place on parchment-lined baking sheet. Bake on an upper rack for 15-20 minutes until lightly crisped and browned.

Spice the cauliflower: Gently toss the baked cauliflower in a bowl with the hot sauce. Return to pan. Bake for another 5-10 minutes.

Avocado Crema: Mix all ingredients in a food processor or blender until smooth.

Slaw: Toss the slaw with some of the avocado crema until it’s nice and creamy.

Tacos: Fill each tortilla with slaw, cauliflower, a drizzle of avocado crema, and cilantro. Perfection!


https://www.pinterest.ca/pin/528328600036194864/

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