Easy Swaps for Meatless Meals for the New School Year
With health concerns and tight family budgets, it’s no wonder that many home cooks are turning to more vegetarian-friendly options. Whether you’re cutting meat out entirely, or just scaling back a bit—like those who incorporate “Meatless Mondays” into their weekly regimen—there are many advantages to eating more vegetables. I was once a meat-and-potatoes guy myself, but in recent years have scaled back to mostly vegetarian meals on weekdays, saving weekends for a little self-indulgence.
Today I’m pleased to welcome PeasandThankYou.com blogger Sarah Matheny. Her new book is available now for NOOK, and features a lot of great recipes and tips for incorporating more vegetables into your family’s diet. She’s here to offer a few great tips and a fantastic recipe for ‘Sloppy Josephines,’ but you’ll have to buy the book to get the full scoop.
Start the busy season right and makeover a meal for your family tonight. Here’s where to start:
For chicken: swap in garbanzo beans, tofu, seitan or red lentils
For bacon: swap in tempeh bacon
For butter: swap in vegan margarine or coconut oil
For milk: swap in almond milk, soy milk or rice milk
For cheese, sour cream and mayo: swap in avocado, nuts or nut butter or hummus
For beef: swap in crumbled tempeh, black beans or brown lentils
Let me show you how easy it can be!
Makes filling for at least 6 sandwiches
- 1 c. dried lentils, rinsed and drained
- 4 c. vegetable broth or water
- 1/2 c. chopped onion
- 2 cloves minced garlic
- 1 T. chili powder
- 2 t. oregano
- 1 14 oz. can tomato sauce
- 1/4 c. (approximately half a can) tomato paste
- 1 T. red wine vinegar
- 1 T. vegan Worcestershire sauce
- 1/4 c. all-natural barbecue sauce
- salt and pepper to taste
- pickle slices
- whole wheat hamburger buns, split and toasted
Bring broth or water to boil in a medium pot. Add lentils and cook until tender, approximately 30 minutes. Drain and set aside.
Meanwhile, in a skillet that has been spritzed with oil or cooking spray, add onion and sauté lightly over medium heat until start to soften and brown.
Add garlic, chili powder and oregano and sauté for an additional minute or two. Add tomato sauce, tomato paste, red wine vinegar, Worcestershire sauce and barbecue sauce.
Stir to combine and then add lentils.
Mix thoroughly and season to taste.
Scoop mixture onto toasted buns and garnish with pickles.
NOOK owners: go to shop and search for “Sarah Matheny” to download her wonderfully-useful book.
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