Meatless Monday Recipes | VitaMedica
Meatless Monday Recipes

Meatless Monday Recipes

Multiple studies have shown a health benefit in consuming more vegetables and replacing animal protein with vegetable protein.  But, going meatless doesn’t mean you need to eat bland food and go hungry!   [A Vegetarian Diet May Help You Live Longer]
Here are three easy-to-make recipes that are not only packed with protein and fiber but taste delicious when served together.






1/2 cup bulgur (cracked wheat)

2-3 bunches flat leaf parsley (about 2 cups finely chopped)

1/2 cup fresh mint, finely chopped

2-3 medium red tomatoes, cut into 1/4 inch pieces

1/2 seedless cucumber, cut into 1/4 inch pieces

3 Tbs. olive oil

3 Tbs. fresh lemon juice

Fresh ground pepper and salt



In a small saucepan, bring 1 cup of water to a boil.  Add the bulgur, 1 tablespoon of olive oil and turn off heat.  Cover and let sit for 15 minutes. Stir, drain and squeeze the moisture out of bulgur. Place bulgur in a large bowl and add herbs, diced tomato, diced cucumber, 2 tablespoons of olive oil, lemon juice, salt and pepper to taste and mix well.  Add more lemon juice and salt if necessary.


For a different flavor profile, add other ingredients like green onion, almonds, or pomegranate kernels.



Cucumber Yogurt



2 5.3 oz. containers plain, non-fat, Greek or regular yogurt

3 sprigs of fresh mint, stems removed and finely chopped

¼ tsp. grated lemon or lime zest

½ Persian or hothouse cucumber, cut into small chunks




Mix yogurt, mint, zest, and cucumber in a medium sized bowl.  Add salt to taste.  Keep refrigerated until ready to serve.



Roasted  spicy chickpeas



1 15-oz can chickpeas

2 Tbs. olive oil

1 tsp. paprika

¼ tsp. coriander

¼ tsp. cumin

¼ tsp. chili powder

¼ tsp. salt

Fresh ground pepper



Drain, rinse and blot dry chickpeas.  In a bowl, whisk together olive oil with spices. Add the chickpeas and toss, coating thoroughly. Roast at 450F on a lined baking sheet for about 25 minutes.