25 Meat-Free Monday Recipes for a Plant-Based Start

Eating plant-based meals on Mondays is a great way to kick-start the week with healthy, delicious, and sustainable food choices.

Whether you’re looking to reduce your carbon footprint, explore new plant-based flavors, or simply enjoy a lighter meal, these 25 recipes will provide variety and nourishment to your Monday routine.

Below, you will find detailed recipes with easy-to-follow steps for preparing vibrant and satisfying meals.

1. Vegan Buddha Bowl

A Buddha bowl is a wholesome and nutritious meal, often filled with vegetables, grains, and protein-rich ingredients.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chickpeas (canned or cooked)
• 1 cup kale, chopped
• 1 avocado, sliced
• 1/2 cup roasted sweet potatoes
• 1/4 cup hummus
• Lemon wedges, for garnish
• Olive oil for roasting

Method:

• Preheat your oven to 400°F (200°C).
• Toss the sweet potato cubes with olive oil and roast for 25 minutes or until tender.
• In a bowl, layer cooked quinoa, chickpeas, roasted sweet potatoes, kale, and avocado.
• Add a dollop of hummus and squeeze fresh lemon juice on top before serving.

Tip: For extra flavor, marinate the chickpeas in a mix of olive oil, smoked paprika, and garlic powder before roasting them alongside the sweet potatoes. This adds a smoky, savory depth to the bowl.

2. Vegan Tacos with Lentil Filling

These vegan tacos are a flavorful and satisfying alternative to traditional meat tacos.

Ingredients:

• 1 cup cooked lentils
• 8 small corn tortillas
• 1/2 cup diced tomatoes
• 1/2 cup chopped onions
• 1/4 cup chopped cilantro
• 1 lime, juiced
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• Salt and pepper, to taste

Method:

• Heat the tortillas on a skillet for 30 seconds on each side.
• In a pan, heat some olive oil and sauté onions until translucent.
• Add cooked lentils, cumin, chili powder, salt, and pepper, and cook for 5-7 minutes.
• Spoon the lentil mixture into each tortilla.
• Top with diced tomatoes, cilantro, and a squeeze of lime juice before serving.

Tip: Toast the corn tortillas lightly on a dry skillet until they’re slightly charred for a more authentic, smoky flavor. This also makes them more pliable and less likely to tear.

3. Chickpea Salad Sandwich

This creamy and crunchy chickpea salad sandwich is perfect for a quick and easy lunch.

Ingredients:

• 1 can chickpeas, drained and mashed
• 2 tbsp vegan mayo
• 1 tbsp mustard
• 1 tbsp lemon juice
• 1/4 cup celery, chopped
• 1/4 cup red onion, finely chopped
• Salt and pepper, to taste
• 4 slices whole grain bread

Method:

• In a bowl, mash the chickpeas with a fork.
• Add vegan mayo, mustard, lemon juice, celery, red onion, salt, and pepper.
• Mix well and spread onto two slices of bread.
• Serve as a sandwich and enjoy!

Tip: Add a handful of chopped pickles or capers to the chickpea mixture for a tangy, briny kick that mimics the flavor of traditional tuna or egg salad.

4. Spaghetti Aglio e Olio with Spinach

A simple yet flavorful pasta dish made with garlic, olive oil, and fresh spinach.

Ingredients:

• 200g spaghetti
• 4 cloves garlic, minced
• 1/4 cup olive oil
• 2 cups fresh spinach
• 1 tsp red pepper flakes
• Salt and pepper, to taste
• Fresh parsley, chopped for garnish

Method:

• Cook spaghetti according to package instructions.
• In a pan, heat olive oil and sauté garlic until fragrant.
• Add red pepper flakes and spinach, cooking until wilted.
• Toss the cooked spaghetti into the garlic and spinach mixture.
• Season with salt and pepper, garnish with fresh parsley, and serve.

Tip: Reserve a cup of pasta water before draining the spaghetti. Adding a splash of this starchy water to the garlic and spinach mixture helps the sauce cling better to the pasta.

5. Sweet Potato and Black Bean Chili

This hearty chili combines sweet potatoes and black beans for a comforting and filling meal.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp paprika
• Salt and pepper, to taste

Method:

• In a large pot, sauté onion and garlic until soft.
• Add diced sweet potatoes and cook for 5 minutes.
• Stir in cumin, chili powder, paprika, and salt.
• Add diced tomatoes and black beans, and let simmer for 20-25 minutes until the sweet potatoes are tender.
• Serve hot, garnished with fresh cilantro.

Tip: For a richer flavor, add a tablespoon of cocoa powder or a square of dark chocolate to the chili while it simmers. This enhances the depth and complexity of the dish.

6. Vegan Pancakes

These fluffy, plant-based pancakes are perfect for a cozy breakfast.

Ingredients:

• 1 cup all-purpose flour
• 1 tbsp sugar
• 2 tbsp baking powder
• 1/2 tsp salt
• 1 cup almond milk
• 2 tbsp vegetable oil
• 1 tsp vanilla extract

Method:

• In a bowl, whisk together flour, sugar, baking powder, and salt.
• Add almond milk, vegetable oil, and vanilla extract, and stir until smooth.
• Heat a non-stick skillet over medium heat and cook pancakes, pouring batter onto the skillet in small portions.
• Flip when bubbles form and cook for another 2-3 minutes.
• Serve with syrup and fresh fruit.

Tip: Let the batter rest for 5-10 minutes before cooking. This allows the baking powder to activate fully, resulting in fluffier pancakes.

7. Vegan Lentil Soup

A warm, savory soup made with lentils, vegetables, and herbs.

Ingredients:

• 1 cup dry lentils
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 4 cups vegetable broth
• 2 cloves garlic, minced
• 1 tsp thyme
• Salt and pepper, to taste

Method:

• In a large pot, sauté onion, carrots, and celery for 5 minutes.
• Add garlic and cook for another minute.
• Add lentils, vegetable broth, thyme, salt, and pepper, and bring to a boil.
• Reduce heat and simmer for 25-30 minutes until the lentils are tender.
• Serve hot, garnished with parsley.

Tip: Add a splash of apple cider vinegar or lemon juice at the end of cooking to brighten the flavors and balance the richness of the lentils.

8. Vegan Caesar Salad

A creamy, tangy Caesar dressing pairs perfectly with fresh Romaine lettuce.

Ingredients:

• 1 head Romaine lettuce, chopped
• 1/4 cup vegan mayonnaise
• 2 tbsp lemon juice
• 1 tbsp Dijon mustard
• 2 tsp garlic powder
• 1 tsp nutritional yeast
• Salt and pepper, to taste
• Croutons for garnish

Method:

• In a bowl, whisk together vegan mayo, lemon juice, Dijon mustard, garlic powder, nutritional yeast, salt, and pepper.
• Toss chopped Romaine lettuce with the dressing.
• Top with croutons and serve immediately.

Tip: For added crunch and umami, sprinkle roasted chickpeas or crumbled nori sheets on top of the salad instead of croutons.

9. Vegan Sushi Rolls

These sushi rolls are a fun and healthy way to enjoy a plant-based meal.

Ingredients:

• 2 cups sushi rice, cooked
• 1 sheet nori (seaweed)
• 1/2 cucumber, julienned
• 1/2 avocado, sliced
• 1/4 cup carrots, julienned
• Soy sauce for dipping

Method:

• Place a sheet of nori on a bamboo sushi mat.
• Spread a thin layer of cooked sushi rice over the nori, leaving an inch at the top.
• Add cucumber, avocado, and carrots along the center of the rice.
• Roll tightly, using the sushi mat, and slice into pieces.
• Serve with soy sauce for dipping.

Tip: Wet your hands slightly before handling the sushi rice to prevent it from sticking. This makes rolling much easier and cleaner.

10. Vegan Stuffed Peppers

Bell peppers are filled with a savory mixture of quinoa, black beans, and veggies.

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1/2 cup corn kernels
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp chili powder
• Salt and pepper, to taste

Method:

• Preheat oven to 375°F (190°C).
• In a bowl, combine quinoa, black beans, corn, cumin, paprika, chili powder, salt, and pepper.
• Stuff each pepper with the quinoa mixture and place in a baking dish.
• Cover with foil and bake for 25 minutes. Remove the foil and bake for another 10 minutes.
• Serve hot with a sprinkle of fresh cilantro.

Tip: Pre-cook the bell peppers for 5 minutes in boiling water before stuffing and baking. This softens them slightly and ensures they’re tender when served.

11. Vegan Mac and Cheese

This creamy, cheesy dish is made without dairy and full of plant-based ingredients.

Ingredients:

• 1 cup elbow macaroni (or any pasta)
• 1/2 cup raw cashews, soaked
• 1/2 cup unsweetened almond milk
• 1 tbsp nutritional yeast
• 1 tbsp lemon juice
• 1/2 tsp garlic powder
• Salt and pepper, to taste

Method:

• Cook the macaroni according to package instructions.
• In a blender, combine soaked cashews, almond milk, nutritional yeast, lemon juice, garlic powder, salt, and pepper, and blend until smooth.
• Pour the cashew sauce over the cooked pasta and stir until well combined.
• Serve hot and enjoy!

Tip: Add a teaspoon of white miso paste to the cashew sauce for a cheesy, umami flavor that mimics traditional cheese sauce.

12. Vegan Shepherd’s Pie

A comforting classic with a plant-based twist, featuring lentils and mashed potatoes.

Ingredients:

• 2 cups cooked lentils
• 4 large potatoes, peeled and cubed
• 1 cup carrots, diced
• 1/2 cup peas
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 2 tbsp olive oil
• Salt and pepper, to taste

Method:

• Preheat your oven to 375°F (190°C).
• Boil the potatoes in salted water until tender, then mash them with olive oil, salt, and pepper.
• In a pan, sauté onion and garlic until translucent.
• Add carrots and cook for 5 minutes. Stir in lentils, vegetable broth, and peas, and cook for 10 minutes.
• Layer the lentil mixture in a baking dish and top with mashed potatoes.
• Bake for 20 minutes, then serve.

Tip: For a golden, crispy topping, brush the mashed potatoes with a little olive oil or vegan butter before baking.

13. Vegan Mushroom Stroganoff

A rich and creamy mushroom stroganoff made with plant-based ingredients.

Ingredients:

• 2 cups mushrooms, sliced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup vegetable broth
• 1/2 cup coconut milk
• 2 tbsp flour
• 1 tbsp soy sauce
• 1 tbsp olive oil
• Salt and pepper, to taste
• 200g pasta (e.g., fettuccine)

Method:

• Cook pasta according to package instructions.
• In a pan, heat olive oil and sauté onion and garlic until softened.
• Add sliced mushrooms and cook until tender, about 7 minutes.
• Stir in flour, then gradually add vegetable broth and coconut milk.
• Add soy sauce, salt, and pepper, and let simmer for 5 minutes.
• Toss the cooked pasta with the sauce, and serve.

Tip: Use a mix of mushroom varieties (like cremini, shiitake, and oyster) for a more complex and earthy flavor profile.

14. Vegan Falafel

These crispy, flavorful falafel balls are perfect as a snack or in a pita sandwich.

Ingredients:

• 1 can chickpeas, drained and mashed
• 1/4 cup parsley, chopped
• 1/4 cup cilantro, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp coriander
• 1/2 tsp paprika
• 1 tbsp flour
• Salt and pepper, to taste
• Olive oil for frying

Method:

• In a food processor, blend chickpeas, parsley, cilantro, garlic, cumin, coriander, paprika, salt, and pepper until smooth.
• Form into small balls or patties and dust lightly with flour.
• Heat olive oil in a pan over medium heat and fry falafel until golden brown on all sides.
• Serve with tahini or in a pita with salad.

Tip: Add a teaspoon of baking powder to the falafel mixture before frying. This helps them stay light and fluffy on the inside while crisping up on the outside.

15. Vegan Quinoa Salad

A fresh and vibrant salad packed with quinoa, veggies, and a lemon dressing.

Ingredients:

• 1 cup cooked quinoa
• 1 cup cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, chopped
• 1/4 cup parsley, chopped
• 1/4 cup olive oil
• 2 tbsp lemon juice
• Salt and pepper, to taste

Method:

• In a large bowl, combine cooked quinoa, cucumber, tomatoes, red onion, and parsley.
• In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
• Pour dressing over the salad and toss gently.
• Serve chilled or at room temperature.

Tip: Toast the quinoa in a dry pan before cooking it. This enhances its nutty flavor and adds a subtle crunch to the salad.

16. Vegan Sweet Potato Tacos

Sweet potatoes and black beans come together for a delicious taco filling.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1 tbsp olive oil
• 8 corn tortillas
• 1/4 cup cilantro, chopped
• Lime wedges, for serving

Method:

• Preheat oven to 400°F (200°C).
• Toss sweet potatoes with olive oil, cumin, chili powder, smoked paprika, salt, and pepper. Roast for 25-30 minutes until tender.
• Heat tortillas in a pan for 30 seconds per side.
• Fill tortillas with roasted sweet potatoes, black beans, and cilantro.
• Serve with lime wedges.

Tip: Mash half of the roasted sweet potatoes and mix them with the black beans for a creamier, more cohesive taco filling.

17. Vegan Pesto Pasta

A creamy, flavorful pesto made with nuts, garlic, and basil.

Ingredients:

• 200g pasta of your choice
• 1 cup fresh basil leaves
• 1/4 cup pine nuts or walnuts
• 2 cloves garlic
• 1/4 cup nutritional yeast
• 1/4 cup olive oil
• Salt and pepper, to taste

Method:

• Cook pasta according to package instructions.
• In a food processor, blend basil, nuts, garlic, nutritional yeast, olive oil, salt, and pepper until smooth.
• Toss the cooked pasta with pesto and serve.

Tip: Blanch the basil leaves in boiling water for 10 seconds before blending to preserve their vibrant green color and fresh flavor.

18. Vegan Cauliflower Tacos

These cauliflower tacos are crispy, spicy, and perfect for Taco Night.

Ingredients:

• 1 small cauliflower, cut into florets
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• 8 small tortillas
• 1/4 cup cilantro, chopped
• Lime wedges, for garnish

Method:

• Preheat oven to 400°F (200°C).
• Toss cauliflower with olive oil, chili powder, cumin, paprika, salt, and pepper. Roast for 25-30 minutes until crispy.
• Warm tortillas in a pan for 30 seconds per side.
• Fill tortillas with roasted cauliflower and garnish with cilantro and lime.

Tip: Toss the cauliflower in a light coating of cornstarch before roasting. This helps create an extra crispy texture.

19. Vegan Eggplant Parmesan

A plant-based version of the classic Italian dish with crispy, breaded eggplant and marinara sauce.

Ingredients:

• 2 eggplants, sliced
• 1 cup breadcrumbs
• 1/4 cup nutritional yeast
• 1 cup marinara sauce
• 1/4 cup fresh basil, chopped
• Olive oil for frying

Method:

• Preheat oven to 375°F (190°C).
• Mix breadcrumbs and nutritional yeast in a bowl.
• Dip eggplant slices in the breadcrumb mixture, pressing lightly to coat.
• Fry in olive oil until golden brown, about 3-4 minutes per side.
• Place eggplant slices on a baking sheet, top with marinara sauce, and bake for 15 minutes.
• Garnish with fresh basil before serving.

Tip: Salt the eggplant slices and let them sit for 20-30 minutes before breading. This draws out excess moisture and prevents sogginess.

20. Vegan Chili Mac

A hearty, comforting dish combining chili and pasta.

Ingredients:

• 1 cup elbow macaroni
• 1 can kidney beans, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and pepper, to taste

Method:

• Cook macaroni according to package instructions.
• In a pan, sauté onion and garlic until softened.
• Stir in kidney beans, diced tomatoes, chili powder, cumin, salt, and pepper, and simmer for 10 minutes.
• Mix the chili with the cooked pasta and serve hot.

Tip: Stir in a handful of shredded vegan cheese or a dollop of cashew cream at the end for a richer, creamier dish.

21. Vegan BBQ Jackfruit Sandwiches

Shredded jackfruit replaces pulled pork in these smoky, tangy BBQ sandwiches.

Ingredients:

• 1 can young green jackfruit in brine, drained and shredded
• 1/2 cup BBQ sauce
• 1 small onion, sliced
• 4 burger buns
• 1/4 cup cilantro, chopped

Method:

• In a pan, sauté onion until translucent.
• Add shredded jackfruit and BBQ sauce, and cook for 10-15 minutes until the jackfruit absorbs the sauce.
• Serve the BBQ jackfruit on buns, topped with cilantro.

Tip: Shred the jackfruit with a fork and sauté it until slightly caramelized before adding the BBQ sauce. This enhances its texture and flavor.

22. Vegan Avocado Toast

A simple, tasty, and nutritious breakfast or snack idea.

Ingredients:

• 2 slices whole grain bread
• 1 ripe avocado
• 1 tbsp lemon juice
• Salt and pepper, to taste
• Red pepper flakes, for garnish

Method:

• Toast the bread slices to your preference.
• Mash the avocado with lemon juice, salt, and pepper.
• Spread the avocado mixture on the toast.
• Garnish with red pepper flakes and serve.

Tip: Sprinkle a pinch of everything bagel seasoning or hemp seeds on top for added texture and a boost of nutrients.

23. Vegan Lentil Tacos

These lentil tacos are packed with flavor and plant-based protein.

Ingredients:

• 1 cup cooked lentils
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp taco seasoning
• 1/2 cup corn kernels
• 8 small tortillas
• Salsa, for garnish

Method:

• In a pan, sauté onion and garlic until soft.
• Add lentils, taco seasoning, and corn, and cook for 5-7 minutes.
• Fill tortillas with the lentil mixture and top with salsa before serving.

Tip: Add a splash of lime juice and a handful of fresh cilantro to the lentil mixture just before serving for a bright, fresh finish.

24. Vegan Zucchini Noodles with Pesto

A low-carb, fresh alternative to pasta, zucchini noodles are paired with vibrant pesto.

Ingredients:

• 2 zucchinis, spiralized into noodles
• 1/4 cup pesto sauce
• Cherry tomatoes, halved (optional)
• Salt and pepper, to taste

Method:

• Toss the zucchini noodles with pesto sauce until well coated.
• Serve with halved cherry tomatoes on top.

Tip: After spiralizing, sprinkle the zucchini noodles with salt and let them sit for 10 minutes. Then, pat them dry with a paper towel to remove excess moisture and prevent a watery dish.

25. Vegan Chocolate Avocado Mousse

A rich and creamy dessert made with avocado for a healthier option.

Ingredients:

• 1 ripe avocado
• 1/4 cup cocoa powder
• 1/4 cup maple syrup
• 1 tsp vanilla extract
• Pinch of salt

Method:

• Blend all ingredients together until smooth and creamy.
• Chill in the fridge for 1 hour before serving.

Tip: Add a pinch of espresso powder to the mousse to intensify the chocolate flavor without making it taste like coffee.

Conclusion

These additional recipes make your Meat-Free Monday meals even more exciting and diverse. Whether you’re in the mood for tacos, a comforting soup, or a decadent dessert, these plant-based recipes will keep your taste buds satisfied and your body energized. Enjoy making these dishes and experiment with different flavors throughout your week!