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Quick & Easy Recipes

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Celebrity Recipes

This page provides basic information about plant-based nutrition, common plant-based substitutes for animal products, and easy crowd-pleasing recipes to get you started.

Meatout 7-Day Menu


The Meatout 7-Day Menu was designed to help you plan for at least a week of healthy plant-based eating! Featuring recipes from the weekly Meatout Mondays e-mail newsletter, the menu includes breakfast, lunch, dinner, and dessert for a week.

Click the links below for each recipe.

Breakfast Ideas:

Lunch Ideas:

Dinner Ideas:

Dessert Ideas:

 

More Meatout Favorites

The following recipes are tried and true favorites among vegans. They demonstrate the joy and simplicity of plant-based eating.
Please see Ingredients & Substitutes for meat, dairy and egg substitutes.

 

Homemade Veggie Burgers

Ingredients:

1 cup dry lentils, rinsed
2 1/2 cups water
1/2 tsp. salt
1 Tbs. olive oil
1/2 medium onion, diced
1 medium carrot, diced
1/2 tsp. pepper
1 tsp. soy sauce (optional)
3/4 cup rolled oats, finely ground
3/4 cup bread crumbs


Directions:

  1. Place lentils, water, and salt in saucepan and bring to a boil; lower heat, cover, and simmer for about 45 minutes, until water is nearly gone and lentils are very soft, with splitting skins.
  2. Sauté the onion and carrot in oil until soft, about 5 minutes.
  3. Mix lentils, onions, carrots, pepper, and optional soy sauce in a large bowl; add the ground oats and bread crumbs and mix more.
  4. While still warm, form the lentil mixture into patties.
  5. In a 400º oven, bake the burgers on a greased baking sheet until light brown (about 15 minutes) or put your grill to work.

For this & other great recipes, visit www.TheVeggieTable.com!

Spicy Gumbo with Greens

Ingredients:

2 lbs collard greens, stems removed, chopped
1/4 cup vegetable oil + 2 Tbs
1/4 cup flour
2 onions, diced
1 green bell pepper, diced
4 stalks celery, chopped
3-4 tomatoes, chopped
1/4 cup hot sauce
1/4 tsp cayenne pepper (or to taste)
1/2 tsp each of thyme & oregano
1/4 cup fresh parsley, chopped
3 cloves garlic, minced
6 cups vegetable broth
2 bay leaves
1 1/2 cups okra, chopped
1 can (16 oz) kidney beans
salt & pepper (to taste)
1 1/2 cups rice, pre-cooked

Directions:

  1. In large soup pot, boil greens in two cups water for ten minutes; cover & steam 5-10 minutes; set aside cooking water for later.
  2. In separate small pot, whisk together 1/4 cup oil & flour over low heat, stirring continuously for 10-15 minutes(this mixture is called a roux); once it’s dark reddish brown, remove from heat and set aside.
  3. In large soup pot, sauté onions, bell pepper, celery & tomatoes for 2-3 minutes in 2 Tbs oil, until soft; reduce heat, add hot sauce, cayenne, thyme, oregano, parsley & garlic; cook, stirring continuously for 1-2 minutes.
  4. Add roux and vegetable broth to the sautéed veggies and stir well to combine; add cooking water from collard greens & bay leaves; bring to simmer, cook 15 minutes.
  5. Add collard greens, okra, kidney beans, and rice, cook 5 minutes; remove bay leaves.

For this and other great recipes, click here!

Vegetable Medley Wraps

Ingredients:

1 cup broccoli florets
1 cup cauliflower florets
1 cup chopped carrots
1 Tbs. lemon juice
¼ - ½ tsp. salt
dairy-free tortilla wraps
hummus (to taste)
sunflower seeds (to taste)

Directions:

  1. In a food processor, roughly chop broccoli, cauliflower, and carrots into a slaw; sprinkle with lemon juice and salt and mix.
  2. Lay out a tortilla, spread with hummus, place desired amount of slaw over hummus, and top with sunflower seeds; wrap it up, eat, and enjoy.

For this and other great recipes visit www.VegWeb.com!

Creamy Corn Chowder

Ingredients:

1 Tbs. olive oil (or broth, for no fat)
1 small onion, chopped
1 cup celery, chopped
1 cup carrots, chopped
1 clove garlic, minced
2 ½ cups water
2 cubes vegetable bouillon
2 cups corn
2 cups soymilk
1 Tbs. flour
1 tsp. dried parsley
1 tsp. garlic powder
1 tsp. salt
1 tsp. pepper

Directions:

  1. Heat oil (or broth) in a large skillet over medium heat.
  2. Stir in onions and celery; cook until just slightly golden and stir in carrots and garlic; cook until garlic is slightly golden.
  3. Meanwhile, bring water to a boil over high heat; stir in bouillon, and reduce heat to medium.
  4. When bouillon cubes dissolve, add corn and the vegetables from the skillet; cook until vegetables are tender (add more water, if necessary).
  5. Reduce heat to low, and pour in 1 cup of soymilk; stir soup well, then stir in remaining soymilk; quickly whisk in flour; stir in parsley, garlic powder, salt, and pepper.
  6. Cook, stirring constantly, until chowder thickens, about 15 to 20 minutes.

Search for more veg recipes at www.AllRecipes.com!

 

Raisin Granola

Ingredients:

3 cups oats
1/3 cup shredded coconut
1/3 cup sunflower seeds
1/3 cup chopped pecans
1/3 cup chopped almonds
1/2 tsp. cinnamon
1/3 cup extra virgin olive oil
1/2 cup pure maple syrup
1 tsp. vanilla

Raisins, dried dates, cherries, cranberries

Directions:

  1. Combine oats, coconut, seeds, nuts, & cinnamon in large bowl.
  2. Mix in combined oil, syrup, and vanilla, then microwave for 6 minutes, stirring occasionally.
  3. Add dried fruit and microwave for an additional 1-2 minutes.
  4. Press into baking dish coated with nonstick spray and let cool.
  5. Spoon into a jar to give as gift or enjoy it yourself.

This recipe was created by Tammie Ortlieb.
For more great recipes, visit her blog!

 

Brussel Sprout Sauté

Ingredients:

1 lb. brussel sprouts, ends trimmed
2 Tbs. olive oil
12 cloves garlic, peeled and quartered lengthwise
1 Tbs. brown sugar
1/2 tsp. salt
1/8 tsp. ground black pepper
1Tbs. apple cider vinegar

Directions:

  1. Place brussel sprouts in bowl of food processor; pulse 12 to 15 times, or until shredded.
  2. Heat oil in large nonstick skillet over medium-low heat; add garlic, and cook 5 to 7 minutes, or until light brown.
  3. Increase heat to medium-high, and add shredded brussel sprouts, brown sugar, salt and pepper. Cook 5 minutes, or until browned, stirring often.
  4. Add 1 1/2 cups water, and cook 5 minutes more, or until most of the liquid has evaporated.
  5. Stir in vinegar, and season to taste with salt and pepper.

For more great veg recipes, visit www.VegetarianTimes.com!

 

Easy Delicious Bruschetta

Ingredients:

2 cups tomatoes, diced
1/2 cup red onion, diced
1/3 cup kalamata olives, pitted and chopped
3 cloves garlic, minced
1/4 cup fresh parsley, minced
1/4 cup fresh basil, minced
1 Tbs. olive oil
salt and pepper (to taste)
1 baguette or loaf of french bread, sliced and toasted

Directions:

  1. Combine tomatoes and next six ingredients in glass pan; add salt and pepper to taste.
  2. Refrigerate for at least one hour or until ready to serve.
  3. To serve, spoon onto thin slices of toasted baguette. Makes about 12 pieces.

For this and other great recipes, visit www.ChooseVeg.com!

 

Chocolate "Cheese"cake

Ingredients:

1 block of Silken Tofu (drained)
1 Graham Cracker Pie Crust
1 cup chocolate soymilk
1/3 cup cocoa powder
1/2 cup sugar
1 teaspoon vanilla extract
1/4 cup dark chocolate chips (optional)

Directions:

  1. Cut block of tofu into small chunks and put into the blender.
  2. Add soymilk, sugar, vanilla extract, and cocoa powder and blend well until smooth. If you'd like, add chocolate chips.
  3. Once all are combined, pour into the pie crust and bake for 35-60 minutes in a preheated oven at 350º or until the top appears solid.
  4. Chill for 1-2 hrs before serving. Garnish with soy whip or other non-dairy whipped topping.

For this and other great recipes, visit www.ThePPK.com!

Pineapple Banana Ice Cream

Ingredients:

2 frozen bananas
2 cups frozen pineapple
2 cups vanilla soymilk or other nut milk
1/2 cup sugar or other


Directions:

  1. In a high-powered blender, add all ingredients.
  2. Blend on highest speed until there are no more chunks of frozen fruit (1-2 minutes).
  3. Scoop into bowls, sprinkle some cinnamon on the top, and enjoy! (Note: You can freeze it, but it becomes a little icy – it’s best eaten fresh).

For great healthy veg recipes, visit www.VegFamily.com!


 

Celebrity Recipes

“Ob-La-Di” Enchiladas

Sir Paul McCartney’s “Ob-La-Di” Enchiladas

(borrowed from PETA's Celebrity Cookbook)

For the Sauce:
1 cup tomato sauce
1 cup water
1 large onion, chopped
2 garlic cloves, minced
1 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. oregano
2 Tbs. cornstarch dissolved in 4 Tbsp. water

For the Filling:
1 lb. firm tofu, drained and mashed
1 onion, chopped
1/2 tsp. chili powder
1/4 tsp. cumin
1/4 tsp. garlic powder, or 1 tsp. minced fresh garlic
1/4 tsp. black pepper
1 1/3 cups picante sauce
3 cups steamed spinach

12 tortillas

Pre-heat the oven to 350°F. Place all the sauce ingredients, except for the cornstarch, in a small pot and cook over low heat, covered, for 20 minutes. Stir in the cornstarch and cook until the sauce thickens.
In the meantime, prepare the filling: Mix the tofu, onion, chili powder, cumin, garlic, pepper, and picante sauce. Put some of the spinach in the middle of each tortilla, then add 3 to 4 heaping teaspoonfuls of the tofu mixture, and roll up the tortillas. Top with vegan sour cream, such as non-dairy Tofutti Sour Supreme, or make your own with the recipe below. Lay the enchiladas in a baking dish, cover with sauce, and bake for 20 to 25 minutes.

Steamy, Creamy Artichoke Dip

Alicia Silverstone’s Steamy, Creamy Artichoke Dip
(borrowed from PETA's Celebrity Cookbook)

 2 8.5-oz. cans of quartered artichokes
1 cup vegan mayonnaise (such as Veganaise)
1 cup soy parmesan “cheese”
1 tsp. paprika
Garlic powder, to taste

Preheat oven to 350°F. Drain the liquid from the artichokes, mash, and combine with other ingredients. Scoop into a casserole dish and bake for a 1/2 hour. Sprinkle paprika on top before serving. Serve with chips, toasted and cut pita bread, or sliced fresh vegetables.

Savory Broccolini with Garlic

Bill Maher’s Savory Broccolini with Garlic
(linked from nutritionMD.org)

3 bunches broccolini
2 tablespoons extra-virgin olive oil
4 garlic cloves, minced
1/2 teaspoon crushed red pepper
1 freshly ground black pepper, to taste
1 salt, to taste

Trim broccolini ends. In a large pot of boiling water, steam until tender-crisp. Set aside.

Heat oil in a sauté pan over medium heat. Add garlic and crushed red pepper. Sauté until garlic is browned. Add broccolini to the pan and toss to coat with the garlic/red pepper mixture and heat through, around 2 to 3 minutes. Season to taste with black pepper and salt. Makes 6 servings.

 

Chickpea Tacos

Kevin Nealon's Chickpea Tacos
(linked from nutritionMD.org)

1 small onion, chopped
1 tablespoon olive oil
1 celery stalk, chopped
1 green bell pepper, seeded and chopped
1 15-ounce can chickpeas, drained
3 - 5 tablespoons salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1 dash cayenne pepper, or to taste
8 - 10 taco shells

In large sauté pan, heat oil over medium heat.

Cook onion, celery, and green pepper until softened. Add chickpeas, salsa, cumin, and chili powder. Stir and cook until warmed. Mash chickpeas slightly with a fork for better texture.

Fill shells evenly with mixture from sauté pan. If desired, top with any of the following: chopped tomatoes, shredded soy or rice cheese, low-fat guacamole, shredded lettuce, hot sauce, or salsa.

 

Seitan Piccata

Emily Deschanel's Seitan Piccata
(linked from nutritionMD.org)

This is Emily's favorite recipe from The Millennium Cookbook - Extraordinary Vegetarian Cuisine, by Eric Tucker and John Westerdahl; dessert recipes by Sascha Weiss.

Herb Crust:
1 1/2 cups all-purpose unbleached flour
1/3 cup polenta
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon paprika
1/2 teaspoon ground pepper 
1 cup soy milk
2 teaspoons Dijon mustard
6 servings (1 1/2 pounds) marinated seitan, cut into medallions
1/4 cup canola oil

Piccata Sauce:
2 teaspoons minced garlic
6 paper-thin lemon slices
1/2 cup fresh lemon juice
2 cups dry white wine (you can use non-alcoholic wine)
1 tablespoon nutritional yeast
1 tablespoon capers, drained
1/2 teaspoon ground pepper
1/2 teaspoon sea salt
1 tablespoon cornstarch or arrowroot, dissolved in 3 tablespoons cold water
Thin lemon slices and minced fresh parsley or chives for garnish

In a shallow bowl, combine all the ingredients for the herb crust. In another shallow bowl, combine the soy milk and mustard. Dredge the seitan with the crust mixture, dip in the soy milk mixture, then dredge again in the crust mixture. Cook the seitan in a dry nonstick pan over medium-high heat until lightly brown, about 2 to 3 minutes per side. Keep warm in low oven.

To make the sauce: Wipe out the pan and place it over medium heat. Add the garlic and toast until lightly browned. Add the lemon slices, the remaining sauce ingredients. Boil until the volume is reduced by almost half. Stir in the cornstarch mixture and cook until thickened. Serve the hot sauce over seitan. Garnish with more lemon slices and parsley. Makes 6 servings.

 

Indonesian Salad

K.D. Lang's Indonesian Salad w/ Spicy Peanut Dressing

For the Salad:
3 Tbs. vegetable oil
salt (to taste)
1 lb. firm tofu, patted dry and cut into ¼-inch cubes
2 small potatoes, boiled and cut into bite-sized wedges
½ lb. Fresh spinach, cleaned, steamed, and chopped
½ head green cabbage, shredded and lightly steamed
½ lb mun bean sprouts, washed throughly

For the Dressing:
4 cloves garlic
¼ cup roasted peanuts
5 Tbs. soy sauce
3 Tbs. lime juice or lemon juice
4 tsp. brown sugar
¼ tsp. cayenne pepper
2 Tbs. water


Heat the oil and salt in a medium frying pan over medium heat. Add the tofu in small batches and saute until lightly browned on both sides, about 5 minutes. Remove with a slotted spoon and drain on a paper towel. Arrange the tofu, potatoes, spinach, and cabbage on six separate plates. Prepare the dressing by placing all of the dressing ingredients in a blender and blending until smooth. If the dressing seems too thick, add another teaspoonful of water. Top the tofu and vegetables with the bean sprouts and dressing, and serve immediately.

Plant-Based Diet Defined

A plant-based diet is free of all animal products, including eggs and dairy. Vegans, those who adhere to a plant-based diet, derive nutrients from four main food groups: fruits, vegetables, whole grains, and legumes (beans, peas, etc.).

Why vegan? Click here to find out about how a plant-based diet helps animals, protects the environment, and improves human health.

Ingredients & Substitutes

You will find many of the following foods at your favorite supermarket; others are commonly available at natural food stores.

Meals are easily made vegan by substituting these ingredients.

Meat Substitutes:

  • Seitan
    Made from a wheat protein called gluten. It has a chewy texture and mild flavor.
  • Soy 'beef' crumbles and 'meatballs'
    Great in casseroles, sloppy joes, pasta, and tacos.
  • Soy 'pepperoni', 'sausage' and 'bacon'
    Great on pizza, BLTs, and crackers.
  • Tempeh
    Made from fermented soy beans. It has a saltier, bolder flavor than tofu and is higher in protein. Tempeh is great marinated and grilled or sautéed.
  • Texturized Vegetable Protein (TVP)
    Excellent source of protein, iron, calcium, zinc, and fiber. Sold as a dried product to be reconstituted.
  • Tofu
    Made from soy milk. It absorbs flavors well, can have firm or smooth (silken) texture. Tofu is extremely versatile and is an excellent source of protein, calcium, and other vitamins and minerals.
  • Veggie burgers
    Made from soy, grains, and/or vegetables. Try Gardenburger's new vegan veggie burgers.

Dairy Substitutes:

  • Vegenaise & Nayonaise
    Mayonnaise alternatives.
  • Almond Milk
    Milk alternative made from almonds.
  • Rice Milk
    Made from rice and available in a wide variety of flavors.
  • Soy Milk
    Made from soy beans and available in a wide variety of flavors.
  • Soy Butter
    Butter alternative.
  • Soy Cheese
    Cholesterol-free cheese alternative.
  • Soy Cream Cheese
    Cholesterol-free cream cheese alternative. Tofutti brand Better Than Cream Cheese is a favorite.
  • Soy Sour Cream
    Cholesterol-free sour cream alternatives. Tofutti brand 'Sour Supreme' and Follow Your Heart's Sour Cream Alternative.

Egg Substitutes:

  • Egg Replacer
    Tapioca-based powder that functions like eggs in baked goods. Ener-G brand is best.
  • Tofu
    Tofu is the best way to substitute eggs in dishes such as a quiche, fritatta or egg salad.
  • Bannanas or Applesauce
    Half of a banana or 1/4 cup applesauce replaces an egg in baked goods.

For more tips & info about egg substitutes, click here!

Recipe Links

Vegan Chef
All-Creatures
Tasty and Meatless
VegWeb
Recipes from Around The World
Fat Free Vegetarian Recipes
Soul Food Recipes
Jewish Recipes
VegSource Best of the Net Recipes
VRG Recipes for Preschoolers

Additional Support

For ongoing support, subscribe to Meatout Mondays, a colorful weekly e-newsletter. Each issue features a delicious veg recipe, product, nutrition info, and an inspirational story.

Thank you for learning more about plant-based cooking!

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