MEATLESS MONDAYS

Photography by James River Media

Eat more veggies with these go-to fall favorites

Meatless Monday is a concept that has been around for some time, evolving through various iterations. During the World Wars of last century, families on the home front were asked to reduce their consumption of meat (as well as wheat and dairy) in order to save these products for the troops fighting overseas. The current Meatless Monday movement was started in 2003, in part by the John Hopkins Center for a Livable Future, which encouraged people to reduce the amount of meat in their diet not just for their own health, but for the health of the planet. 

There is a long list of recommendations as to why skipping meat regularly is good for you. A meal based on vegetables is rich in fiber and vitamins with less fat, while still providing ample protein. Admittedly, it can be challenging to come up with inspired meatless meals when you aren’t used to that style of cooking. Here’s a few suggestions that are sure to please even the heartiest of meat eaters. 

Butternut Squash and Black Bean Chili 
Try making your own chili powder for this — it’s so easy, you may never buy it again! While this recipe calls for butternut squash, it can easily be swapped out for sweet potatoes. This is perfect for those chilly autumn nights! 

• 1 Tablespoon olive oil 
• 1 onion, chopped 
• 1 bell pepper, chopped 
• 1 jalapeño or serrano pepper, chopped and deseeded, if desired 
• A few cloves of minced garlic 
• 2 Tablespoons chili seasoning (see directions below) 
• 1 small peeled and diced butternut squash, about 2 cups 
• 2 teaspoons cumin 
• 2 teaspoons oregano 
• Pinch (or more) cayenne pepper 
• Salt to taste 
• 1 28-ounce and 1 14.5-ounce can of diced tomatoes 
• 4-6 cups water or broth 
• 2 cans of black beans, drained 
• 2 cups corn 
• Grated jack and cheddar cheese 
• Sour cream 

Sauté onion in olive oil in stockpot, stirring for about 5 minutes. Add the peppers, and sauté a few minutes more or until pepper is softening. Add garlic and chili seasoning to stockpot, stirring until the spice becomes aromatic. Mix cumin, oregano, cayenne and salt and coat the squash. Add to stockpot and cook over low heat, stirring constantly for about 3 minutes while squash softens. Add tomatoes and water or broth, adding more salt if needed. Bring to a simmer and continue simmering for 15 minutes. Add beans and corn. Simmer over low heat for another 20 minutes or until the squash is tender and the corn is fully cooked. Check chili for taste and adjust seasoning as needed. Serve with grated jack and cheddar cheeses and a dollop of sour cream. 

CHILI SEASONING 
Making your own chili seasoning is so easy, you’ll wonder why you didn’t do it sooner! I like to use equal parts smoked and sweet paprika to add a depth of flavor to my blend. 
Combine: 
4 teaspoons paprika
2 teaspoons cumin 
2 teaspoons oregano 
1 teaspoon salt 
1/4 teaspoon cayenne pepper (or more)
Pinch of turmeric 

Lentil Bolognese 
(Adapted from The Ultimate Vegetarian Cookbook by Roz Denny) 

Lentils are high in protein, quick and easy to prepare, and inexpensive, making them an ideal Monday night dinner. Start the sauce as you start the water for your pasta and see how quickly this comes together! Round the meal out with a nice salad. 

• 3 Tablespoons olive oil 
• 1 onion, chopped 
• 2 carrots, peeled and chopped 
• 2 celery stalks, chopped 
• 2 garlic cloves, crushed 
• 1 cup lentils 1 14.5-ounce can diced tomatoes 
• 2 Tablespoons tomato paste 
• 3 cups stock or water 
• 1 teaspoon dried marjoram 
• Salt and pepper to taste 

In large saucepan, gently fry the onion, carrots and celery in the olive oil until soft, about 5 minutes. Stir in garlic, then add the lentils, tomatoes, tomato paste, stock, marjoram, salt and pepper. Bring the mixture to a boil, then simmer, partially covered for about 20 minutes until the lentils are softened and the mixture has thickened. Add more water or broth as needed. Serve over pasta or as a lasagna sauce. 

Roasted Vegetable and Tofu Curry 
Tofu gets a bad rep (quite deservedly) because it takes a bit of knowledge to properly cook. Most tofu found in grocery stores is incredibly soft and hard to work with. There are various techniques out there to firm up the average tofu, but thankfully, more grocery stores are carrying a “super firm” tofu. Seek it out to make this, and you’re likely to become a tofu convert. 

This goes together quickly. Roast the veggies and tofu while the rice cooks on the stovetop and you make the sauce. While this recipe calls for cauliflower and carrots, feel free to add or swap in a wide variety of vegetables: brussels sprouts, sweet peppers, chili peppers, eggplant, parsnips, sweet potatoes, winter squash and/or green beans. Look for the cans of premade curry paste near the cans of coconut milk in the Asian food section of your local grocery. 

• Sesame oil 
• Canola or vegetable oil 
• Soy sauce 
• 1 small head of cauliflower, cut into florets 
• 4 medium carrots, peeled and cut into ½” thick chunks 
• 1 onion, coarsely chopped 
• 1 block super firm tofu, cut into cubes 
• 1 14-ounce can unsweetened coconut milk 
• 2-4 Tablespoons Thai curry paste (Flavor of choice – We used green) 
• 2 cups stock 
• Dash of fish sauce 
• Pinch of sugar 
• Pinch of turmeric 
• Rice or rice noodles 
• Peanuts or cashews, chopped 
• Cilantro, chopped 

Preheat oven to 400°F. Toss vegetables with equal parts sesame and canola oil (about a tablespoon or so of each) and a dash of soy sauce. Arrange on cookie sheet. 

Add 1 Tablespoon of soy sauce to the tofu and then a dash of oil, gently stirring so the tofu is coated but remains intact. Place on cookie sheet with vegetables. Bake for 15 minutes, then stir. Roast the vegetables and tofu for at least another 10-20 minutes or until tender and caramelized. 

While the vegetables and tofu cook, make the gravy. Shake the can of coconut milk well. Spoon out about 1/3 cup and bring to a gentle boil over medium heat. Cook, stirring occasionally, until it thickens and releases its aromas. 

Stir in the curry paste to combine with the coconut milk. Add a dash of fish sauce, soy sauce, a pinch of sugar and turmeric. Stir. Add stock and bring to a gentle boil. Reduce the heat to simmer. Add remaining coconut milk and cook until sauce thickens, about 10 minutes. 

Combine the roasted vegetables and tofu with the gravy and serve over rice or rice noodles. Garnish with chopped peanuts or cashews and chopped fresh cilantro. ✦ 

Thai Curry Pastes 
Curry pastes are frequently used in Thai cuisine. You can make them yourself, although it can be challenging to find all the ingredients. Here’s a quick breakdown of them. 

RED CURRY – the hottest of the Thai curry pastes. Often made with a variety of fresh chilies, it can also have tomatoes in it so it achieves that red color.

GREEN CURRY – the most popular of the Thai curries. Fresh green chilies are combined with lemongrass, fresh coriander (cilantro), makrut lime leaf and peel, garlic, ginger, shallots, basil and fish sauce. 

YELLOW CURRY – made with turmeric for its distinct yellow color, it is a milder curry. It includes curry powder, coriander seeds, cumin, lemongrass, ginger, garlic and red or yellow chilies.  

MASSAMAN CURRY – a fusion of Thai and Indian-style curries, it uses roasted peanuts in addition to coriander, cinnamon and nutmeg. It’s sweeter than most Thai curries and much milder in heat.