Meatless Everyday > Meatless Monday! 🍀

Meatless Everyday > Meatless Monday! 🍀

October 21, 2021

Canada’s Food Guide recommends choosing protein foods that come from plants more often. Eating vegetarian or vegan meals does not mean compromising on flavour.  I have provided three of my favourite classic dishes as vegetarian versions. Great for trying to incorporate more vegetables and vegetarian proteins into your diet.  Enjoy!

No time to cook?  Wholesome GO has plenty of delicious vegetarian and vegan options available for delivery or pickup at 445 Hood Road in Markham.

Mushroom Bolognese

Ingredients:

  • 1 lb dry pasta, prepared according to package directions
  • 2 Tbsp butter
  • 1 onion, diced
  • 1 large carrot, diced
  • 2 celery ribs, diced
  • 4 garlic cloves, minced
  • 1 lb fresh mushrooms, diced
  • 1 ⅔ cup vegetable stock
  • 1 can tomato sauce
  • 1 bay leaf
  • 1 tsp Italian seasoning
  • Parmesan cheese (optional for garnishing)

 

  1. Melt the butter in a large pan over medium-high heat and then add the onions, carrots and celery and sauté until the vegetables are softened and mostly cooked through, about 6-8 minutes.
  2. Add the garlic and mushrooms and cook until browned, about 4-5 minutes.
  3. Add the vegetable stock, tomato sauce, bay leaf and Italian seasoning and stir to combine. Add salt and pepper to taste.
  4. Let the mixture come to a simmer and then reduce to medium-low heat and let simmer uncovered for 10 minutes so that it slightly reduces.
  5. Add the cooked pasta to the pot and toss until combined. Garnish with parmesan cheese.

 

Vegetarian Shepherd’s Pie

Ingredients:

  • 2 Tbsp olive oil
  • 3 shallots, minced
  • 16 oz fresh mushrooms, sliced
  • 6 large carrots, chopped
  • Fresh herbs (1 sprig of rosemary, thyme and bay leaf)
  • 2 Tbsp tomato paste
  • 2 Tbsp flour
  • 1-2 cups vegetable broth
  • 1 tsp salt
  • 2 cups frozen peas
  • Mashed Potatoes (6 Yukon gold potatoes)
  • ½ cup Greek yogurt
  • ¼ butter or olive oil

 

  1. Preheat oven to 350°F
  2. To make the mash potatoes peel the potatoes and boil them until fork tender. Drain, mash and mix in yogurt, butter and salt.
  3. In a large oven-safe pot heat the oil over medium heat. Add the shallots and sauté until fragrant. Add the mushrooms, carrots and herbs and sauté until softened.
  4. In another pot add the tomato paste and flour. Add the broth and stir until a gravy starts to form and simmer over low heat until thickened.
  5. Remove the herbs and stir in the peas. Spread the mashed potatoes on top and bake for 15 minutes.

 

Black Bean and Quinoa Veggie Burger

Ingredients:

  • 1 can black beans, drained and rinsed
  • 1 cup cooked quinoa (about ½ cup dried)
  • ½ cup breadcrumbs
  • ½ onion, minced
  • 1 clove garlic, minced
  • 2 Tbsp soy sauce
  • 1 Tbsp chili powder

 

  1. Roughly mash the black beans with a potato masher or fork.
  2. Stir in the quinoa, breadcrumbs, onion, garlic, soy sauce and chili powder.
  3. Divide the mixture into four and shape each into a ball and then flatten into a patty. Chill until ready to grill.
  4. Heat the grill on medium high and grill the burgers for 4 minutes on each side.

 

Recipes inspired and adapted from Gimme Some Oven, Pinch of Yum and Food Network.

Eat well, be well

Emma Minden, Registered Dietitian, Wholesome Go