The Galley

Meatless Monday Meals

 Meatless Monday’s have become increasingly popular among foodies and food bloggers.  Whether or not you are a vegan or vegetarian, eating more plant-based foods is always a good addition to anyone’s diet.  I love the idea of setting aside one day per week to ‘eat like a vegetarian’.

It can be Monday, or if that doesn’t fit into your schedule, make it any other day of the week.  Choose a main meal that has other sources of protein, like a combination of rice and beans or a complete protein like quinoa.  Protein is important and should be included with every meal.  In fact, I recommend that most people consume meat on a regular basis, not only for the protein, but for the iron, vitamin B12 and other essential nutrients.

However, increasing our intake of vegetables, legumes and whole grains will reduce overall stress on our digestive systems and create a more alkaline blood PH balance.  By eating plant-based foods, we strengthen our ability to fight illness and disease.  I encourage everyone to take the Meatless Monday Challenge, and serve up a vegetarian dish for dinner this week.

Vegetarian Chili

2 tbsp olive oil

1 onion, chopped

2 – 3 garlic cloves, minced

14 oz can crushed tomatoes

1 ½ cups vegetable broth

14 oz can chickpeas (or ¾ cup dried beans, pre-soaked and cooked)

14 oz can kidney beans (or ¾ cup dried beans, pre-soaked and cooked)

14 oz can black beans (or ¾ cup dried beans, pre-soaked and cooked)

1 ½ tbsp cumin

1 tbsp cocoa powder

1 tbsp chili powder

½ tbsp cilantro

½ tbsp oregano

2 tbsp tomato paste

Heat the oil in a large saucepan and cook the onion over medium-low heat for five minutes, stirring frequently.  Add garlic and stir for another minute.

Add tomatoes, vegetable broth, beans and spices and bring to a boil.  Simmer for 40 minutes – one hour, covered.  Stir occasionally.

Add the tomato paste and simmer for another five minutes.

Serve with a whole wheat dinner roll, naan bread, or on a bed of sautéed greens.

Nut Butter Stew

1 medium onion, chopped

2 garlic cloves, minced

4 cups vegetable broth

2 cups sweet potato, chopped

14 oz can pinto beans (or ¾ cup dried beans, pre-soaked and cooked)

¾ cups brown rice

½ tsp sea salt

¼ cup organic peanut or almond butter

2 cups spinach

1 lime, juice of

1 tbsp fresh ginger root, grated

In a large pot or saucepan, sautee the onion and garlic with 2 tbsp. of the vegetable broth over medium heat for five minutes.

Add the remaining broth, sweet potato, beans, rice and sea salt.  Reduce heat, cover and simmer for 45 minutes.

Remove some of the liquid to a small bowl, add the peanut butter and whisk to blend.  Add back to the pot, along with the spinach, lime juice and ginger root.  Stir and cook for another 5 – 10 minutes.

Squash Stew

1 acorn squash

1 sweet potato, peeled and cubed

5 medium carrots, peeled and sliced

1 onion, chopped

2 garlic cloves, minced

1 tbsp coconut oil

4 cups vegetable broth

14 oz can chickpeas (or ¾ cup dried beans, pre-soaked and cooked)

1 tsp turmeric

1 tsp cumin

1 tsp sea salt

1 tsp thyme

2 ½ tbsp organic peanut butter

Steam the squash for about ten minutes or until it is soft enough to peel.  Peel and chop into pieces.

Sauté the onion and garlic in coconut oil for about five minutes on medium/low heat.  Add some broth if it becomes dry.  Add the remaining vegetables, broth, chickpeas, turmeric, cumin, sea salt and thyme.  Cover and let simmer on medium/low heat for 45 – 55 minutes.

Add peanut butter and cover for another five minutes.   Stir and serve.

By Karen Stoyles, RHN

Karen is a Registered Holistic Nutritionist, military wife, mother and owner of Nature Prenatal.  You may visit her website at for more recipes and information on her services.

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