Meat Free Monday

EVERYWHERE

Meat Free Monday partners from around the world at thePeople’s Climate March in September 2014 in New York City

Introduction
Following its event at COP21 in Paris in December 2015, the global grassroots
movement Meat Free Monday/Meatless Monday is delighted to launch thiscookbook under the slogan ‘Less Meat = Less Heat’.
Research has shown that countries can significantly reduce their greenhouse gas
emissions by encouraging their populations to not eat meat at least one day a
week. Meat Free Monday campaigners have created this cookbook to show you
how to reduce your greenhouse gas emissions while having fun trying out different foods and recipe from around the world.
We would like to thank the campaigners from more than 30 countries aroundthe world, many of whom are volunteers, for sending in their contributions.
All recipes reflect the nation’s unique culture, customs and cuisine. Some of
the recipes are a vegetarian take on a national dish and others are people’sfavourite meals for you to try and discover how easy and fun it can be to haveat least one meat free day every week.
So let’s turn down the heat by eating less meat!

Less Meat = Less Heat
“On behalf of Meat Free Monday, we are delighted
to be involved with this global cookbook showcasing
delicious meat free recipes from Belgium to Brazil,
Jamaica to Japan. It’s good to see how the meat freemovement is growing as people worldwide discover the
positive environmental and health impact of skipping
meat for at least one day a week.”- Paul, Mary and Stella McCartney
Photo: © Mary McCartney

Table of Contents- Casamiento
38 HONDURAS
Meatless Monday Honduras- Argentinean Vegetarian Locro
6 ARGENTINA
Lunes Sin Carne Argentina- Beans Masabha
40 ISRAEL
Meatless Monday Israel- Sweet Potato Soup with Crispy Polony
8 AUSTRALIA
Meat Free Mondays Australia

42 ITALY - Green Pea Lasagna
Lunedì No Meat

- Garden Seed Pate
10 AUSTRALIA
Food for Life Global- JuicyChef’s Vegetarian Run Down
44 JAMAICA
Meatless Monday Jamaica- La Tarte al D’Jote
12 BELGIUM
Meat Free Mondays Belgium- Gyoza
46 JAPAN
Veggie Monday Japan- Belgian Carbonnades
14 BELGIUM
EVA vzw- Sweet Potato Dumplings with Jujube-Ginger Tea
48 KOREA
Meat Free Monday Korea- Vegan Jasha Maroo
16 BHUTAN
Jangsem Monday- Mumawash
50 KUWAIT
Meatless Monday Kuwait- Feijoada
18 BRAZIL
Segunda Sem Carne- Cheese Kniddelen
52 LUXEMBOURG
Meatfree Monday Luxembourg- Potato and Carrot Salad with Garlic-Mustard Dressing
20 CANADA
Meatless Monday Canada- Pap en Vleis
54 NAMIBIA
Meatless Monday Namibia- Pastel de Choclo
22 CHILE
Meatless Monday Chile- Ogbono Soup
56 NIGERIA
Meatless Monday Nigeria- Envuelto
24 COLOMBIA
Colombia Lunes Sin Carne- Seitan à Portuguesa
58 PORTUGAL
Segundas Sem Carne Portugal- Orahnjača
26 CROATIA
Animal Friends Croatia- Gibanica
60 SLOVENIA
Meatless Monday Slovenia- Frikadeller
28 DENMARK
PlantePusherne for Kødfri Mandag

AFRICA - Bunny Chow
62 SOUTH
Meat Free Mondays South Africa- Green Pea Hummus Open Sandwhich Spread
30 DENMARKMeatFree Mondays Denmark- Chinese Toon and Taro Porridge
64 TAIWAN
Meatfree Monday Taiwan- Andean Fritada
32 ECUADOR
Meatless Monday Ecuador

ARAB EMIRATES - Tabbouleh with a Twist
66 UNITED
Meat-Free Monday UAE

34 FRANCE - Split Pea Soup

KINGDOM - Meat Free Cottage Pie
68 UNITED
Meat Free Monday- Bambara Bean Stew
36 GHANA
Meatless Monday Ghana

STATES - Lentil Burgers
70 UNITED
Meatless Monday USA

Végé Cook

ARGENTINEAN

VEGETARIAN LOCRO

Locro is a delightful stew that combines flavors of squash, beans and corn. It is a popular and traditional
dish around the Andes. Every country has its own take on it and secrets about their own stew dish, but
in Argentina, locro is a tradition that celebrates national holidays and the spirit of our country. It has along history regarding its origin and significance over time.

INGREDIENTS (6 Servings)

U.S.

MetricWhite hominy, dry

8 oz

250 g

White beans, cooked

8 oz

250 g

2 Carrots--

2 Celery stalks--

Acorn squash (or similar)

1 lb

½ kg

Butternut squash (or similar)

1 lb

½ kg

1 Garlic clove--

1 Medium-sized leek--

Parsley

3 tbsps

3 tbspsThyme

1 tbsp

1 tbsp--Smoked paprika

4 tbsps

4 tbsps

Cumin

1 tsp

1 tsp

Vegetable stock

6 ½ cups

1 ½ liters

1 Bunch scallions--

Cayenne pepper

2 tbsps

2 tbsps

-

-

¾ cup

100 mL

Extra virgin olive oil, to taste

Salt and pepper, to taste
Olive oil

METHOD1

ARGENTINA
RECIPE PROVIDED BY

Luciana Ambrosi
Lunes Sin Carne Argentina
www.facebook.com/Lunes-Sin-CarneArgentina-354405277913415/

For the locro• Soak the white hominy and beans in two separate bowls a day ahead. On the next day, rinse, drain,
and cook both separately.
• Chop the leek and cut together with carrot and celery into small cubes.
• Peel both types of squash and cut them into medium-sized cubes.
• Mince the garlic and chop the parsley and thyme. Set aside.
• Meanwhile, put some of the extra virgin olive oil into a large pot and add the chopped leeks, celery andsquash. Season with salt and pepper and cook until golden. Add the parsley and thyme
and cook for 3 minutes. Add the vegetable broth, bring to the boil and let it cook until the squash
becomes very soft. Drain the white hominy and beans and add to the pot.
• Cover with lid and cook on a medium heat for approximately one hour. Season with 2 tbsps of paprika andthe cumin and cover again. Add salt and pepper, to taste.

2 For the sauce

Chop the scallions and cook them in a saucepan together with some of the extra virgin olive oil, salt and pepper.
When soft and translucent, add the remaining extra virgin olive oil and 2 tbsps of paprika and remove from heat.

3 Assembling the dishServe the locro in a bowl, pour the sauce on top and sprinkle with chopped parsley.

7

SWEET POTATO SOUP
WITH CRISPY POLONY

Australian cuisine is mostly centered around meat and there isn’t one recognised “Aussie Meal” otherthan “Snags (Sausages) on the Barbie (Barbecue).” That’s what we intend to change! Soups are always
heart-warming, wholesome and extremely versatile.

INGREDIENTS (8 Servings)

U.S.

MetricVegetarian Bologna-style/Polony-style slicing sausage (suchas Fry’s), cubed

4 ½ oz

125 g

Red onions, chopped

10 oz

300 g

1 Garlic clove, finely chopped--

Fresh ginger, finely chopped

1 inch

2.5 cmOlive oil2 tbsps

2 tbspsMargarine

1 tbsp

1 tbspDry sherry

3 tbsps

3 tbsps

Brown sugar

1 tbsp

1 tbspWater

1 ¼ cups

300 mL

Sweet potatoes, chopped

1 ½ lbs

850 g

Extra sweet potatoes, diced and lightly sautéed for serving

3.5 oz

100 g

Carrots, chopped

1.5 lbs

850 g

Tomato paste½ tbsp½ tbspSesame seeds, toasted (keep some aside for serving)

1 tbsp

1 tbspChili flakes

1 tsp

1 tsp

Coconut milk

3 ¾ cups

800 mLFresh coriander, chopped

1.5 oz

50 g

Cumin seeds, toasted

1 tbsp

1 tbsp½ Lemon, squeezed--

Fresh coconut, grated and toasted for serving--

METHOD

AUSTRALIARECIPE PROVIDED BY

Tammy Fry Kelly
Meat Free Mondays Australia
www.meatfreemondays.com.au
Note: There are two campaigns in Australia.

1

Sweat the onions, garlic and ginger in margarine and two tablespoons of olive oil for about 5 minutes.
Add the sherry and sugar and continue cooking until the mixture is thick and sticky, about 5 minutes. Add
the water, chopped sweet potatoes, carrots, tomato paste, sesame seeds, chili flakes and coconut milk.
Simmer until all the vegetables are soft, about 1 hour. Add more water only if necessary. Purée with ahand blender.

2 Fry the cubed Polony in a little oil until crispy and set aside. Add the coriander, cumin seeds and lemon
juice.

3 Heat a tablespoon of olive oil over a medium heat and sautée the sliced sweet potatoes until tender(about 8-10 minutes).

4 Serve soup hot with sesame seeds, coconut, Polony and sautéed sweet potatoes.

9

GARDEN SEED PATÉThis is a raw dish inspired by the adventures of ‘Food for Life Global’’s Paul Turner with vegan raw food nutrition. The missionof ‘Food for Life Global’ is to unite the world through pure food. This paté is loaded with flavour from a diverse set of ingredients that, when blended well, will be the perfect dip or spread for a sandwich or wrap to give your meal a really healthy punch.
Making good food is an art and a science and one needs to be adventurous sometimes to discover new culinary experiences.

INGREDIENTS (2 Servings)

U.S.

MetricSunflower seeds, soaked overnight and dried
Pumpkin seeds, soaked overnight and dried
8 Sundried tomatoes
1 Medium-sized fresh tomato
Minced parsley

5 oz
5 oz
1 ½ oz

150 g
150 g
40 g

Fresh basil, chopped
1 Whole lemon including pulp (remove seeds)
Olive oil
Flax seed oil
Coriander powder
Dried Italian herbs
Dulse flakes
1 Fresh chilli pepper
Sea salt(Optional) Agave syrup

1 cup
4 tbsp
1 tbsp
1 tbsp
1 tbsp
2 tbsp¼ tsp
1 tbsp

40 g
4 tbsp
1 tbsp
1 tbsp
1 tbsp
2 tbsp¼ tsp
1 tbspMETHOD
1

Process all ingredients until a paste.

2 Store in fridge.

AUSTRALIARECIPE PROVIDED BY
Food for Life Global
www.ffl.org

Note: There are two campaigns in Australia.

11

LA TARTE AL D’JOTE

The “tarte al d’jote” is a culinary speciality from Nivelles (Nijvel), in the province of Wallonia in Belgium. Traditionally, the main ingredients are chard, cheese and butter. In 1980, the Confrérîye dèl Târte al D’jote (The Tarte al D’jote Brotherhood) was founded to preserve thecultural, folkloric and gastronomic heritage of Nivelles, including this specialty that can be traced back as far as 1218 AD. Its members meet
regularly, using blind tastings and established assessment criteria, to give grades to each producer (from one to five stars). The award’s
ceremony at the beginning of February is a popular annual event in Nivelles.

INGREDIENTS (4 Servings)
PastryStrained fromage frais (pasteurised cow’s milk andcream)
Chard or beetroot leaves
Parsley
Very soft butter

U.S.

Metric9 oz or enough for a
9 inch dish18 oz or 2.1 cups

250 g or enough for a
22 cm dish500 g

2.2 oz
3 tbsps
1 tbsp

60 g
3 tbsps
1 tbsp

½ tsp
-

½ tsp
-

2 Small onions, chopped
2 Eggs, beaten
Salt
Pinch of freshly ground pepper

METHOD
1

Wash the beetroot or chard leaves and put in blender with the onions until they become a paste.

2 Finely chop the parsley.
3 Beat the eggs and add the butter, salt and pepper.
4 Put all the ingredients into a mixing bowl and then add the fromage frais. Blend until smooth andcreamy. Let it rest for 30 minutes.

BELGIUM

5 Pre-heat the oven to 200°C (180°C for a fan-assisted oven), 400 °F or gas mark 6. ‘Blind’ bakethe pastry for 10 minutes and then remove from oven and pour the ingredients onto the pastry.
Distribute evenly. Cook in the oven for 45-50 minutes.
Bon Appetit! Eet smakelijk!

RECIPE PROVIDED BY

Meat Free Mondays Belgium
www.meatfreemondays.be
Note: There are two campaigns in Belgium.

13

BELGIAN CARBONNADES

Belgian cuisine is very meat-centered and it’s hard to find any typical Belgian dishes without meat or otheranimal products. So we made a vegan version of a traditional Belgian dish where old brown beer plays a very
important role to get a sweet-sour taste. And it tastes great with another Belgian specialty: french fries.

INGREDIENTS (4 Servings)
Margarine
2 Onions
Sesame oil
Seitan
Red wine vinegar
2 Carrots
1 Clove
Dried thyme
2 Laurel leaves
Dark brown beer
2 Vegetable broth cubes
1 Slice of bread
Mustard
Brown sugar

U.S.

Metric1 tbsp
14 oz
1 tbsp1 tsp
1.2 cups
2 tbsp
1-2 tbsp

1 tbsp
400 g
1 tbsp
1 tsp
300 mL
2 tbsp
1-2 tbsp

METHOD1

Put the margarine in a large cooking pot and fry the chopped onions for a couple of minutes till
golden brown.

2 Cut the seitan in cubes and fry in a pan with sesame oil. Braise with the red wine vinegar andadd to the onions.

BELGIUM

3 Add the chopped carrots, thyme, laurel, clove, the vegetable broth and beer. Put the mustard
on the bread and add it to the stew. Let it simmer for at least 45 minutes. Stir frequently and add
some water if the stew gets too dry. Season with salt, pepper and brown sugar.
4 Serve the stew with french fries or oven baked potatoes.

RECIPE PROVIDED BY
EVA vzw
Thursday Veggieday
www.evavzw.be

Note: There are two campaigns in Belgium.

15

VEGAN JASHA MAROO

The most distinctive trait of Bhutanese cuisine is spiciness. Chillies are liberally used and treated as if they are vegetables
and can’t be left out of any dish or Bhutanese people would not enjoy the meal. Red rice is widely cultivated and used
as a side dish. The original Jasha Maroo stew is made with chicken, but this vegan version features seitan instead.

INGREDIENTS (4 Servings)

U.S.

MetricSeitan strips, diced
Sesame oil
1 Medium onion, diced
4 Garlic cloves
1 Leek, finely chopped

1 lb
2 tbsps
2 oz

500 g
2 tbsps
50 g

Ginger, finely grated
1 Tomato, diced
2 Jalapenos, diced
2 Red chillies, diced
Water
Salt, to taste
Cilantro and chillies, for garnish

2 tbsps
1 ½ cups-

2 tbsps
350 mL-METHOD1

Warm up a wok or skillet, add sesame oil, and sauté seitan pieces together with the garlic, leeks,
onion, ginger, red chillies and jalapenos, until soft.

2 Add the diced tomatoes and let cook for a minute.
3 Add water, stir, cover with a lid and simmer for 30 minutes. Salt to taste and serve. Garnish withcilantro leaves and more chillies.

BHUTANRECIPE PROVIDED BY
Jangsem Monday

www.facebook.com/Jangsem-Monday

17

FEIJOADA

Feijoada is probably the number one typical Brazilian dish. It’s based on black beans and usually would
have a lot of meat (mainly pork) in it. The vegan version - which can be at least as tasty as the original
dish - usually replaces the meat with ingredients like mock meats, tofu and/or various vegetables.

INGREDIENTS (4-6 Servings)

U.S.

MetricBlack beans
Vegetable oil
1 Onion, chopped
1 Garlic clove, finely chopped
1 Tomato, chopped½ lb
1 tbsp-

500 g
1 tbsp-Smoked tofu, chopped into small cubes
Cashew nuts
Carrots, cut into slices
Potatoes
Sweet potatoes
1 Dried coconut, sliced and fried until golden brown
Beetroot
Parsley
CorianderSalt, black pepper and cumin, to taste

5 oz
5 oz
1 lb
6 oz
6 oz
½ cup
2 tbsps
1 tbsp
-

150 g
150 g
450 g
180 g
180 g
100 g
2 tbsps
1 tbsp-METHOD
1 Soak the beans in water for 8 hours, rinse and then cover with fresh water and cook in a pressure cooker. When the pressure starts, leave it cooking for 15 minutes more.

BRAZIL2 While the beans cook, prepare the other ingredients of the feijoada in another pan. Sauté in asmall amount of vegetable oil in the following order: tomato, garlic until golden brown, onion until
softened, smoked tofu and the cashew nuts. Then put in the potatoes, the carrot and the beetroot.
3 Once the ingredients and beans are cooked, add them together and bring to a boil. Then add
the salt, fried coconut, pepper, cumin, parsley and coriander.
4 Serve with rice, farofa (sautéed manioc flour), orange slices, and collard greens sautéed in garlic.

RECIPE PROVIDED BY

Chef Andre Vieland
Segunda Sem Carnewww.segundasemcarne.com.br

19

POTATO AND CARROT SALAD WITHGARLIC-MUSTARD DRESSING

The ingredients in this potato and carrot salad are all from hardy plants that grow easily and well in Canada’s temperate northern climate. Canada produces significant quantities of potatoes, carrots, kale, lentils and the other ingredientsfound in this salad. The country even grows a large percentage of the mustard that is used internationally in somefamiliar mustard brands. This particular recipe was developed by a member of Meatless Monday Canada, Eleanor Boyle,
who loves simplicity in meals. It’s got familiar and nutritious ingredients, plus a delicious vinaigrette that includes a
touch of Canadian maple syrup. Tweak the amounts as you wish and have fun.

INGREDIENTS (4 Servings)
FOR THE SALAD

U.S.

Metric2 Large (or 3-4 small) yellow potatoes, cut into
cubes
2 Large (or a few small) carrots, cut into cubes

-

-

-

-

2 tbsps-

2 tbsps-¼ cup
2 tbsps
1 tbsp
1 tbsp
2 tbsps
1 tbsp
1 tsp
-

60 ml
2 tbsps
1 tbsp
1 tbsp
2 tbsps
1 tbsp
1 tsp-

4-5 Green curly kale leaves, cut into small pieces
Leeks or mild onion, finely chopped
Small handful of sprouted lentils (or radish or othercolourful veg), for topping
FOR THE VINAIGRETTE
Olive oilWhite balsamic vinegar
GarlicMustard, liquid or powdered
Lemon juice, freshly squeezed
Maple syrup
Dill, fresh or dried(Optional) Salt and pepper, to taste

METHOD
1

CANADA
RECIPE PROVIDED BY

Meatless Monday Canada
www.meatlessmonday.ca& www.meatlessmondays.ca
Photo: Azad Dhaliwal, Bopomo Pictures

Boil the potato cubes until they are soft but still firm. Similarly, boil the carrot cubes until soft but
not mushy.

2 When the potatoes and carrots are cool, mix them together with the chopped leek.
3 Meanwhile, prepare the kale by removing the tough stalk, then tear or cut the leaves into small
pieces and arrange as a bed on the serving plate.
4 In a separate bowl, make the vinaigrette by mixing all ingredients together and stirring well.
Pour about ¾ of the dressing on the potato and carrot salad, mixing gently but thoroughly. Then
spoon the salad onto the kale and drizzle the remaining vinaigrette over the entire dish.
5 Top with the sprouted lentils or any colourful vegetables for contrast and a finished look.

21

PASTEL DE CHOCLO

Pastel de choclo, or corn pie, is a typical dish in Chile that has a lot of native ingredients, which gives
it a Chilean touch. It is also simple to make and delicious. Some amounts are approximate so tweak
them as you wish and enjoy!

INGREDIENTS (6-7 Servings)
FOR THE PINO (‘MEAT’)
1-2 Onions, chopped into small cubes
Tofu or seitan, sliced
Salt and pepper, to taste
OreganoCumin
Paprika(Optional) Raisins, olives, or very small pieces ofmushrooms/vegetables

U.S.

Metric12 oz½ tbsp½ tbsp½ tbsp-360 g½ tbsp½ tbsp½ tbsp
-

½ cup
1 cup
½-¾ cup-

20 g
230 ml110-170 ml-

FOR THE CORN
8 Big ears of corn, fresh or frozen
Basil
Soy(a) milk
Vegetable oil, amount depends on size of corn
(Optional) Sugar and/or grated cheese
3

METHOD
1

CHILE
RECIPE PROVIDED BY
Chef Valentina Uribe
Meatless Monday Chilewww.lunessincarne.net

For the pino: Put the onions in a saucepan with the oil for 8-10 mins or until they turn slightly
brown. After that, add the tofu/seitan with the salt, pepper, oregano, cumin and paprika. Cook fora further 6 minutes.

2 For the corn: Grind the corn with the soy(a) milk and basil. When it turns into a paste, put it in asaucepan with the oil (you can use more oil for a softer paste) and cook for 10-15 minutes on a
low heat. Keep stirring (preferably with a wooden spoon).
3 Preheat oven to 350ºF/175ºC.
4 Fill half of (oven-safe) deep individual bowls, or a large serving dish, with the pino. Then fill theother half with the corn mixture. You may optionally place sugar and/or grated cheese on top.
Bake for 30-40 minutes or until the top is slightly brown.

23

ENVUELTO

Envuelto is a classic dish in Colombia. Colombia is a corn country and you can find an amazing variety ofcorn there. This recipe comes from the mother of Colombia Lunes Sin Carne’s founder, Juliana, but witha few changes to turn it into a healthy vegan recipe.

INGREDIENTS (4-6 Servings)
Fresh corn kernels (of five corns), set aside the cornhusks/leaves and cobs
Brown sugar
Coconut oil
Raisins
Corn leaves for wrapping

U.S.

Metric

2 lbs

1 kg

2 tbsps
½ cup
1 cup
-

2 tbsps
125 g
150 g
-

METHOD1

Put all the corn kernels into a blender and blend until smooth and thick. Add the sugar and coconut oil and blend the mixture again. Remove mixture from the blender and mix in raisins.

2 Take enough corn leaves to make about 20 envueltos and fill them with the corn mixture. Rollthe leaves together so that the filling is enclosed. Then tie it together with string.
3 Take a large pot and place the corn cobs on the bottom, laid out evenly, until the bottom is covered.
4 Fill with water until it comes halfway up the bed of cobs.
5 Place as many envueltos side by side on top of the cobs, creating one layer. Then steam over a
medium heat until the envueltos are firm. Remove from pot, remove leaf and enjoy.

COLOMBIARECIPE PROVIDED BY

Clara Rodriguez &Juliana Castenda Turner
Colombia Lunes Sin Carnewww.lunessincarne.co25

ORAHNJACA

Orahnjača, or walnut roll cake, is a sweet bread made in many countries in Eastern Europe. It represents a taste of
the homeland to families from Eastern European countries. Croatian walnut roll cake is believed to have its origins in asmall village called Gerovo in Gorski Kotar (central Croatia). In the past, it was also called Povitica and is a traditional
Croatian delicacy. It is prepared typically for weddings and holidays such as Easter or Christmas and is a yeasted, twisted
sweet roulade with a layer of crushed walnuts.

INGREDIENTS (4-6 Servings)
FOR THE DOUGH
Semi-whole wheat flour (type 850)
Fresh yeast
Oil
Brown sugar
Soy(a) milk
Pinch of salt and turmericU.S.

Metric2.2 lbs
1.4 oz
3-4 tbsps
3 tbsps
2 cups-1 kg
40 g
3-4 tbsps
3 tbsps½ liter-

1 ½ lbs
10 oz
½ cup
¾ cup

700 g
300 g
150 ml
100 g

FOR THE FILLING
Ground walnuts
Brown sugar
Soy(a) milk
Lemon peel
(Optional) Raisins soaked in rum

METHOD
1

CROATIAFor the dough: Mix the fresh yeast with 200 ml or ¾ cup of warm soy milk, 2 tbsps flour and1 tbsp sugar. Blend well and leave in a warm place to rise. Make the dough out of the rest of
the flour, salt, sugar, oil and turmeric. Add soy(a) milk as needed to obtain a smooth, not sticky,
dough. Leave to rise again.

2 For the filling: Soak the walnuts in hot soy milk. Add the sugar, raisins and grated lemon peel.
3 When the dough has doubled in size, roll it out 2 cm or ¾ inch thick. Spread the filling and roll.
Place onto a deep, oiled baking sheet and let it rise again for about 15 minutes.
4 Bake for 35-45 minutes at 180°C/360°F.

RECIPE PROVIDED BY

Gordana Hećimović
Animal Friends Croatia
www.prijatelji-zivotinja.hr

27

FRIKADELLER

The Danish name for meatballs is frikadeller. It is a highly popular dish in both everyday cooking and also as part of a festive buffet. It
is traditionally made with meat from a pig and/or calf and held together by eggs. But luckily none of that is necessary for you to enjoy
the taste of frikadeller. This recipe mimics meat-based meatballs by combining ingredients that are both high in umami and provide ameaty texture. This makes for a truly satisfying meal for vegans and meat-eaters alike. Serve your frikadeller with a crisp salad, cooked
potatoes and generous amounts of dairy-free brown gravy or parsley sauce. In the summertime, serve them with a creamy potato salad.
They also work well on top of a stir fry or with a nice tomato sauce and pasta. Velbekomme!

INGREDIENTS (4-6 Servings - Makes 18 Frikadeller)
U.S.

MetricMushrooms (portobello, button, shiitake or a mix)

½ lb

200 g

Firm tofu, drained

⅓ lb

150 g

⅓ cup + 1 tbsp

40 g

Brown rice, cooked and then chilled

⅔ cup

90 g

Salt

1 tsp

1 tsp

Mustard, Dijon

1 tsp

1 tsp

Soy(a) sauce

2 tsps

2 tspsBlack pepper, freshly ground

¾ tsp

¾ tsp

Psyllium husk powder(or 4 tsp of flax meal or ground chia seeds)

2 tsps

2 tspsYellow onion, finely diced

⅔ cup

100 g

2-3 Garlic cloves, minced

-

-

2 oz

50 g

Rolled instant/quick oats

Walnuts, chopped to the size of whole buckwheat or small
rice grains(Optional) A pinch of smoked paprika or liquid smoke, 2-3
tsps of nutritional yeast, and 2 tsps of dried green herbs (addmore if using fresh and very finely chopped herbs)

METHOD
1

Dice the mushrooms into 1 cm or ⅓ inch pieces and then heat in a non-stick skillet without oil. Stir them occasionally
until all the water in the mushrooms has evaporated and they look dry and start to brown. It takes a while but bepatient, this step is very important in order for the right flavours to develop.

2 Meanwhile, squeeze as much water as possible out of the tofu, using just your hands, and crumble into a big bowl.

Add the oats, cooked brown rice, and the spices (salt, mustard, soy sauce, pepper and the optional ones) and sprinkle in the dry psyllium powder. Stir everything together and add the browned mushrooms once they are done.

3 Fry the onions in the skillet until translucent, adding a little oil if necessary. Add the garlic to the skillet and let it fry

DENMARKRECIPE & FOOD PHOTO PROVIDED BY
PlantePusherne for Kødfri Mandag
www.koedfrimandag.dk
www.plantepusherne.dk

Note: There are two campaigns in Denmark.

with the onion for a couple of minutes and then add both to the bowl with the rest of the ingredients.

4 With an immersion or stick blender, blend the mixture slightly to make it more cohesive. A food processor will also
work, but be very careful not to overmix. You don’t want it all creamy, so make sure there is still some texture left.
Adjust the final texture of the frikadeller by blending less if you want more texture. Test to see if you can easily
shape a pattie that stays in shape. If not, shortly run the immersion blender through it again.

5 Now mix in the walnuts. Assemble the dough, cover it, and let it rest in the refrigerator for 20 minutes or more. This
helps the frikadeller stay in shape when fried.

6 Take about 2 tbsps of the mixture at a time and press it firmly into an oval shape with one hand, pressing it tightly
together a couple of times. Then pat it flat so it’s about 1.5 cm or ⅔ inches thick while tucking in the edges. Make
the two surfaces as flat as possible to get more crust.

7 Put the frikadeller in a heated skillet with oil. If you are using a regular skillet instead of a non-stick, avoid moving

them again for a couple of minutes before you start pushing or flipping them around. This allows for a nice crust to
develop, thus helping them stick together. Fry them on both sides until they have a nice dark colour. You can also
bake them at 180°C/350°F for 35 minutes, omitting the oil if you prefer.

29GREEN PEA HUMMUS
OPEN SANDWICH SPREADIn Denmark, we eat open sandwich spreads all the time. It’s safe to say that it is typical Danish food. However,there is a need for more vegetarian alternatives of open sandwich spreads in Denmark. That’s why we chose thisrecipe, with the goal of making it very cheap, simple and amazingly tasty. We would really like to spread theword of MeatFree Mondays and inspire people to try something new.

INGREDIENTS (4 Servings)
Green peas
1 Garlic clove, pressed
Lemon juice
Salt
Fresh red chili pepper(Optional) Extra virgin olive oil
Rye bread, sliced
Salad
1 Eggplant (aubergine)
Oregano(Optional) Pesto of choice, chopped hazelnuts oronion spouts

U.S.

Metric2 cups or 10 oz
1-2 tbsp½ tsp
⅓ inch300 g
1-2 tbsp½ tsp½-1 cm

1 tsp
-

1 tsp
-

METHOD1

Put peas, garlic and optional olive oil in a blender and blend until smooth. Season to taste withsalt, lemon juice and chili pepper.

2 Cut the eggplant into thick round chunks, add salt, pepper and oregano on both sides and roast
in a pan until golden brown.
3 Make a tower with the eggplant rounds, generously slathering the pea hummus in between eachround of eggplant. Rest on a bed of lettuce. Hazelnuts, onion sprouts and/or pesto can be added
as a garnish.

DENMARK

4 Serve on a piece of warm rye bread with rye flour and different seeds.

RECIPE PROVIDED BY

Paloma Alves
MeatFree Mondays Denmark
www.meatfreemonday.dk
Note: There are two campaigns in Denmark.

31

ANDEAN FRITADA

The Andean Fritada is a traditional and exotic Ecuadorian dish, characterized by a mixtureof exquisite flavors. It is a dish that is easy to make and is a perfect balance of vegetables,
carbohydrates and proteins, as well as is full of color and Latin flavors.

INGREDIENTS (4 Servings)
FOR THE FILLINGU.S.

Metric4 Potatoes (or bag of pre-cooked French fries/chips)--

Fritada (such as from Green Products) or any flavored textured vegetable protein in cubes

8 oz

250 g

Cooked hominy

11 oz

300 g

1 Ripe yellow plantain--½ Tomato--½ White onion--½ Red pepper

-

-

½ tsp

½ tsp

Pinch of salt--

Vegetable oil

1 cup

230 mlParsley

1 tbsp

1 tbspCilantro

1 tbsp

1 tbsp

Water

½ cup

120 mlWhite vinegar

2 tbsps

2 tbspsDry giant white corn cobs

5 ½ oz150 g

Vegetable oil

¼ cup

60 ml

Salt, to taste

-

-

Sugar

FOR THE CORNMETHODECUADORRECIPE PROVIDED BY

Meatless Monday Ecuador

1

For the filling:• Cut the potatoes into sticks (like french fries). Heat ½ cup oil in a skillet and fry them.
• Slice the yellow plantain and fry in a skillet with ¼ cup oil.
• Fry the textured vegetable protein in a skillet with ¼ cup oil until golden brown.
• To prepare the ‘agrio’ (a healthy and tasty sauce for the textured protein), finely chop the tomato, theonion, the pepper, the cilantro and the parsley. Add water, sugar, salt and vinegar, then add the chopped
vegetables.

2 For the corn: In a skillet, heat the oil on a medium to low heat. Add dry corn when oil is warm and coverwith lid as some kernels will pop. Stir occasionally. Fry until golden brown. Sprinkle with salt.

3 Plate the dish with all the ingredients and enjoy!

33

SPLIT PEA SOUP

This delicious traditional soup is a full meal on its own! Split peas are actually legumes and are wellknown for being very high in protein.

INGREDIENTS (4 Servings)

U.S.

MetricSplit peas
1 Carrot, chopped
1 Garlic clove, crushed
1-2 Onions, finely chopped
1 Bouquet garni / mixed herbs (thyme and bay
leaves)Salt and pepper, to taste

7 oz
-

250 g
-

-

-

(Optional) Parsley
Nut / colza (rich in omega 3) oil or olive oil, to
taste

-

-

METHOD
1

Rinse the split peas and cover in a pot with 4-5 times more water.

2 In the meantime, fry the vegetables and herbs (except the parsley) in a pan with some oil. Add
pepper. Do not salt until the very end of the recipe! (See step 4.)
3 Once the onions have turned a golden brown, put the contents of the frying pan in the pot andcook for 1 hour, uncovered.
4 After 1 hour, add salt and a fair amount of oil. Remove bouquet garni / mixed herbs, and blend. If
the soup is too thick, add some warm water. (Optional) Add some chopped parsley and/or somecroûtons.

FRANCERECIPE PROVIDED BY

Isabelle Dudouet-Bercegeay
Végé Cookwww.facebook.com/monvegecook

35

BAMBARA BEAN STEWIn Ghana, many people call it Aborboi. It is an annual, creeping legume with glabrous, trifoliate leaves.
Some sugar is added to taste and it goes with fried mashed ripe plantain spiced with some chilies or ginger. Aborboi is one of Ghana’s most loved foods and is consumed all over the country. It makes a goodaccompaniment to rice, fried plantain, kaklo, tatale, gari, etc.

INGREDIENTS (4 Servings)
Bambara beans
Onions, chopped
Soy(a) chunks or tofu
1 Garlic clove
Ground ginger, to taste
Cayenne pepper (or 1 small green chilli, chopped)
Salt
Sugar

U.S.

Metric1 cup or 7 oz
1 ¼ cups or 6 ½ oz
½ cup
-

200 g
180 g
100 g
-

½ tsp
½ tsp
½ tsp

½ tsp
½ tsp
½ tsp

METHOD
1

Boil the beans with ¼ cup of the onions, briskly for 2 minutes. Then turn off the heat and let soakfor 1 hour, uncovered.

2 Return the pot to the heat and simmer the beans until tender (about 1 hour). Remove a portion of
the beans and mash them.
3 Purée the ground ginger, pepper, garlic and rest of the onions. Then cook and stir over a moderately high heat for about 5 minutes, until most of the liquid in the pan has evaporated.
4 Turn the heat down low and add the soy(a) chunks and the mashed bean (to give it some thickness).
5 Cook and stir for 5 more minutes, or until beans are heated through.

GHANA

6 Taste and correct seasoning.

RECIPE PROVIDED BY

Meatless Monday Ghana

37

CASAMIENTO

Hondurans grow up eating casamiento, or rice and beans. Casamiento means marriage in Spanish. The story behind thispopular dish is that beans symbolize men and rice, women. When they get ‘married,’ they both turn the same color;they become one. On the Honduran Caribbean coast, casamiento is made with coconut milk, but the basic recipe varies
from place to place, with the addition of different vegetables, herbs and spices. Some people add tomatoes, bell peppers,
onions, cilantro, cumin, etc.

INGREDIENTS (4 Servings)

U.S.

MetricOil, preferably coconut oil
Cooked beans (kidney or black)
Cooked white rice
Green peppers, chopped
Fresh cilantro, chopped

2 tbsps
2 cups or 14 oz
2 cups or 11 oz
2 tbsps
1 tbsp

2 tbsps
400 g
320 g
2 tbsps
1 tbspRed onion, finely chopped
Salt
Cumin
Fresh ground pepper¼ cup or 1 oz
2 tsps
1 tsp
1 tsp

30 g
2 tsps1 tsp
1 tsp

METHOD1

In a saucepan, combine onions, green pepper, coconut oil, salt, cumin and pepper and cook overa medium heat, until fragrant for about 5 minutes, stirring occasionally.

2 Stir in the beans, reduce heat to simmer and cover for 5 more minutes.
3 Add rice and cilantro and combine, ensuring that the rice and the beans ‘marry.’ Once everythingis combined, let it cook on a low heat for about 5 minutes.
4 Remove pan from heat and let stand for 5 minutes before serving. Serve with warm tortillas andsliced avocado on the side or with tostones, which are twice fried green plantains. It also tastes
excellent reheated.

HONDURASRECIPE PROVIDED BY

Meatless Monday Honduras
www.facebook.com/meatlessmondayhonduras

39

BEANS MASABHAINGREDIENTS (4 Servings)

U.S.

Metric

Fava beans (small type)
Butter (lima) beans
2 Garlic cloves
3 Chili peppers
2 Stems of sage

7 oz
3.5 oz
-

200 g
100 g
-

Good quality olive oil
3 Lemons
Atlantic sea salt, to taste

1 ¼ cups-

300 ml-METHOD
1

Soak the beans in plenty of water overnight (about 12 hours).

2 Place the lima beans and the fava beans in two separate pots. Boil then drain. Reboil. Reduce
the heat and skim the foam from the top.
3 To each pot, add one clove garlic (cut in half), one chili pepper torn by hand into pieces, and one
stem of sage. Cook uncovered for about five hours on a very low heat.
4 Meanwhile, prepare the spicy pepper sauce. Dice one chili pepper and place in a small bowl.
Squeeze in the juice of one lemon and season with salt. Marinate in the refrigerator.

ISRAEL

5 Bring the fava beans to a boil again and simmer until the liquid is reduced to a saucy consistency. Squeeze the garlic cloves into the beans and discard the peels. Remove the sage. Grind thefava beans with the juice of 2 lemons and add salt to taste.
6 To serve, place the fava bean spread on a plate and make a depression in the centre with theback of a spoon. Place the lima beans in the centre and spoon the spicy sauce on top.

RECIPE PROVIDED BY

Chef Harel Zakaim
Meatless Monday Israel
www.meatlessmonday.co.il
Photo: Dan Haimovich

41

GREEN PEALASAGNA

Lasagna doesn’t really need any introduction, everyone loves it! A vegan twist to a very traditional Italian recipe will make this delicious dish accessible every day of the week, not only for festivities… yes, evenon Mondays!

INGREDIENTS (4 Servings)
FOR THE GREEN PEA BOLOGNAISE SAUCE

U.S.

MetricGreen peas

1 lb

500 g

1 Medium carrot, minced--½ Celery stalk, minced--

1 Medium onion, minced--

Tomato paste

2 tbsps

2 tbspsTomato puree

3 ½ cups

750 mlExtra virgin olive oil½ cup

100 ml--2 cups

400 ml

1 lb

500 g

Soy(a) milk

4 cups1lWhole wheat flour

3 ½ oz

100 g

Extra virgin olive oil

4 tbsps

4 tbsps--

Salt and pepper, to taste
Water
Lasagna sheets

FOR THE WHITE SAUCE

Salt and pepper, to taste

METHOD1

ITALY
RECIPE PROVIDED BY

Veggie-ssima La Green Chef,
Francesca Molica Colella
Lunedì No Meatwww.lunedinomeat.it

For the green pea bolognaise sauce: Add the extra virgin olive oil to a pot and sweat carrot, celery andonion until soft. Add green peas (fresh or frozen) and sauté for 5 minutes, then add the tomato paste andstir to coat peas with it. Cook for a couple of minutes then pour in the tomato puree and 2 cups of water.
Season with salt and pepper and let cook for 45 minutes to an hour, until the peas are soft and all thewater has evaporated.

2 For the white sauce: In a saucepan whisk together flour and oil and let cook for two minutes, still whisking. Start adding warm soy milk a little bit at a time until the flour and oil mixture are thin and free oflumps. Then add the rest of the milk and let it cook for 20 minutes, at which point the sauce should besmooth and quite thick.

3 Cook the lasagna sheets and then start layering in a baking pan following this order:
1 layer: white sauce, pasta sheet, white sauce, bolognaise sauce
2/3 layer: pasta sheet, white sauce, bolognaise sauce
4 layer: pasta sheet, white sauce (more), red sauce (less)

4 Bake in a pre-heated oven for approximately 20 minutes at 180°C/360°F.

43

JUICYCHEF’SVEGETARIAN RUN DOWN

In Jamaica, ‘run down’ is a traditional style of cooking with a coconut milk base most often used with pickled or salted fish, suchas mackerel or cod. The sauce is cooked until it has a thick creamy consistency. This is JuicyChef’s original vegan version, which
was first published for Air Jamaica Skywritings magazine and has since been updated. Although the list of ingredients seems longoutside of prep time, it takes about 25 to 30 minutes to cook. This dish can be served with roasted breadfruit slices and boiled
green bananas or white or brown rice. Alternatively, it is quite nice served simply with Jamaican hard dough bread.

INGREDIENTS (4-6 Servings)

U.S.

MetricCoconut milk

4 cups1lAnnatto seeds

1 tsp

1 tsp

1 Large carrot, peeled and cut into sticks (julienned)--

2 Large Irish potatoes*, peeled and cubed--

Pumpkin wedge (or butternut squash), peeled anddeseeded, cut into cubes

1 lb

450 g

1 Large yellow onion, finely diced--

2 Scallion or spring onion stalks, finely sliced--

1 Large tomato, diced--

2 Garlic cloves, crushed--

1 Scotch bonnet pepper**, whole--

Pimento seeds or allspice, crushed

1 tsp

1 tsp

-

-

1 tsp

1 tsp

-

-

15 oz

450 g

1 Yellow sweet pepper, deseeded and thinly sliced--

1 Red sweet pepper, deseeded and thinly sliced--

1 Fat sprig of fresh thyme
Sea salt(Optional) 6 Okras, sliced
Red kidney beans, drained and rinsed*Regular potatoes but in Jamaica it’s the name of the variety. We call them Irish potatoes to note their origin.
**Scotch bonnet is the authentic chilli of Jamaica and is very distinct in flavour. Leave it whole to infuse the spice without being too hot, but for more heat we sometimes burst it at the end before removing it. It can be substituted with ahabanero pepper or 1 tsp of Jamaican hot pepper sauce.

METHOD

JAMAICARECIPE PROVIDED BY“JuicyChef” Jacqui Sinclair
Meatless Monday Jamaica
www.meatlessmondayja.org

1

In a large frying pan, pour in the coconut milk and bring to a boil over a high heat. Once boiled, remove½ cup/100 mL and lower the heat to medium. Add carrots, potatoes and pumpkin cubes and cook in thecoconut milk until they are tender (roughly 15 minutes).

2 During this time, add annatto seeds to ½ cup/100 mL of the reserved hot coconut milk and let it infuse for5 minutes or more until orange-red in colour. Drain and pour back into the pot. Discard annatto seeds.

3 Next, add the onion, scallion, tomato, garlic, thyme, whole scotch bonnet, crushed pimento seeds/allspiceand salt to the pot. By this time, the coconut milk should have reduced by half and is beginning to be
creamy. Turn down to a medium low heat and cook for 5 more minutes. Add the okra, red kidney beansand peppers and cook for a further 5 minutes. At this stage, you can burst the scotch bonnet pepper for
more spicy heat and remove it.

4 Serve immediately with your preferred starches as suggested above in the recipe introduction.

45

GYOZA

With the fragrance of miso and meaty texture of koya tofu, this simple-to-make vegan tapas is great
for any occasion!

INGREDIENTS (4-6 Servings or 40 Pieces)
2 Blocks of koya tofu (freeze-dried tofu)
1 Garlic clove
1 Knob/small ginger
1 Cabbage leaf
Nira (chives) or negi (welsh onion), finely chopped
3 Shiitake mushrooms
Miso
Soy(a) sauce
Ground sesame
Sesame oil
Potato starch
40+ Gyoza wraps
Water

U.S.
½ cup or 1 oz

Metric25 g

1 ½ tbsps½ tbsp½ tbsp½ tbsp1.5 oz¼ cup

1 ½ tbsps½ tbsp½ tbsp½ tbsp
40 g
60 ml

METHOD
1

Soak koya tofu in water until soft. Alternatively, freeze & unfreeze firm tofu and mix with soaked
soy meat.

2 Chop garlic (to taste) and ginger into small pieces. Cut cabbage, mushrooms, nira (or negi) andkoya tofu into pieces. Mix and press all the ingredients together in a bowl.
3 Wrap them with gyoza wraps (these can be found in Chinese or Japanese grocery stores).

JAPAN

4 Pour sesame oil in the pan (medium heat) and add the gyoza. After about a minute, pour in waterand cover the pan. Wait until popping sound stops. Add soy(a) sauce, vinegar and/or chili oil totaste.

RECIPE PROVIDED BY

Hiromi
Veggie Monday Japanwww.veggiemonday.japanteam.net
www.vegeplus.org/vegan_chef02.htm

47

SWEET POTATO DUMPLINGSWITH JUJUBE-GINGER TEA

This is a recipe for people with a sweet tooth. It can also help people control a carbohydrate addiction while also enjoying
this sweet snack made of sweet potatoes! Jujubes (Chinese dates) help stabilize the nervous system, and sweet potatoes arehighly nutritious and high in dietary fiber. If you have hyperorexia, you can help control it when you eat jujubes andsweet potatoes together. The ginger helps with digestion, blood circulation and appetite control.

INGREDIENTS (4 Servings)
FOR THE SWEET POTATO DUMPLINGSU.S.

Metric2 Medium-sized sweet potatoes, steamed--

3 tbsps

3 tbsps

2 Jujubes, sliced--

Sesame seeds

1 tbsp

1 tbspBroccoli powder

1 tsp

1 tsp

-

-

30 Dried jujubes--

3 Knobs of ginger--

1 Cinnamon stick--

6 pints

3 liters

Oat flour

Pinch of salt

FOR THE JUJUBE-GINGER TEA

Water

METHODFOR THE SWEET POTATO DUMPLINGS
1Mash the steamed sweet potatoes.

2 Mix sweet potatoes and oatmeal flour with a pinch of salt then make the round dumplings.
3 Sprinkle the other ingredients beginning with the sesame seeds, then the sliced jujubes andfinally broccoli powder over the round dumplings.

KOREA
RECIPE & PHOTO PROVIDED BY
Hyunjoo Lee
Meat Free Monday Korea
www.meatfreemonday.co.kr

4 Close the dumplings sealing them properly.
FOR THE JUJUBE-GINGER TEA
1Soak dried jujubes in water for about 10 minutes then separate the pulp from the seeds.

2 Put jujubes, ginger and cinnamon into a pot and boil in 3 liters of water. Once it boils, lower theheat and let it simmer for another hour.
3 If you don’t like pulp, you can filter it using gauze. It can be stored in a refrigerator for about a
week.

49

MUMAWASH

Mumawash is a very traditional Kuwaiti recipe that is especially popular in the winter. It is mostly made with dried shrimps.
The vegetarian version of the dish was known to be the food of the poor back in the olden days because it is pretty much
made of just rice and lentils, which are affordable ingredients. It is served warm with tamarind tomato sauce and a side ofleafy vegetables. In the summer, people tend to eat it with yogurt to cool off the dish. Mumawash remains a very popular
dish in modern day Kuwait and is definitely a crowd favorite.

INGREDIENTS (4 Servings)
FOR THE MUMAWASH

U.S.

Metric1 lb or 2 ½ cups

500 g

7 oz or 1 cup

200 g

2 tbsps

2 tbsps

1 Medium-sized onion, chopped--

3 Garlic cloves, minced--

Coriander, chopped

3 tbsps

3 tbsps

Cardamom powder

1 tsp

1 tsp

Coriander powder

2 tsp

2 tsp

Cumin powder

1 tsp

1 tsp

1 Dried lime--

Salt and pepper, to taste--

Vegetable cooking oil

1 tbsp

1 tbspTamarind paste

2 tbsps

2 tbspsTomato paste

2 tbsps

2 tbsps

Water

1 cup

240 ml--Rice, washed and soaked in water
Split green lentils, washed and soaked in water
Vegetable cooking oil

FOR THE TAMARIND TOMATO SAUCE

3 Garlic cloves, minced

METHODFOR THE MUMAWASH
1

KUWAIT
RECIPE PROVIDED BY

Meatless Monday Kuwait
www.instagram.com/meatlessmondaykw

Put the onion in a pot with some cooking oil and fry until light brown. Keep stirring. Add the garlic, chopped coriander and dried lime and season with the spices, salt and pepper.

2 Drain the green lentils and add to the pot. Add boiling water to cover the surface of the lentils.
Leave to boil for about 10 minutes. Drain the rice and add to the pot mixing it with the lentils, andadd more boiling water to cover the surface by half an inch/1 ½ cm.
3 Cover the pot and let it simmer on a low heat for about 10 minutes until the water evaporates.
FOR THE TAMARIND TOMATO SAUCE
1Stir the garlic in cooking oil in a small saucepan. Add the tamarind paste and tomato paste. Add
water and let it simmer on a low heat for 10 minutes. Serve with the mumawash.

51

CHEESE KNIDDELEN

Kniddelen are traditional dumplings from Luxembourg. They date back to the country’s olden times when Kniddelen were known as the poor man’s
meal because all that’s needed to make them is flour, eggs and milk. Traditionally, Kniddelen are served with smoked bacon lardons and sometimes a bitof sour cream. These days, Kniddelen have a bit of a nostalgic image, but young Luxembourgers still enjoy the occasional good bowl of Kniddelen. This isa vegetarian take on the classic, replacing the bacon with melting onions and adding cheese for protein. Even though this recipe is super simple to make,you’ll need to plan your time, as the Kniddelen need to be cooked in batches. It is best to cook the Kniddelen in advance, or using leftover Kniddelen,frying them off and sticking them in the oven for half an hour before you plan to eat them. This is a recipe from Anne’s Kitchen: Barcelona, Istanbul,
Berlin: http://anneskitchen.co.uk/the-book-2.

INGREDIENTS (6-8 Servings)

U.S.

Metric6 Onions--

Butter

3 tbsps

3 tbsps

Extra butter for frying

2 ½ tbsps

2 ½ tbsps

-

-

Flour

28 oz or 6 ½ cups

800 g

Salt

1 tsp

1 tsp

Fresh parsley, chopped

4 tbsps

4 tbsps

6 Eggs--Milk

2 cups

450 ml8 oz or 2 cups

200 g

1 Star anise

Gruyère or Emmental cheese, grated

METHOD
1

Peel and halve the onions, then cut into thin slices.

2 Melt 2 ½ tbsps butter in a frying pan, add the sliced onions, star anise and a pinch of salt and gently cookfor 20 minutes until meltingly soft and brown, stirring regularly. Remove the star anise and set aside whendone.

3 Meanwhile, prepare the dumpling batter. Put the flour into a large bowl, add the salt, parsley and eggs

and knead with an electric whisk fitted with a kneading attachment. Gradually add the milk, whisking between each addition. Knead until you get a sticky, shiny batter.

4 Fill a large saucepan with boiling water and add a generous pinch of salt. Grab a portion of batter with

LUXEMBOURG
RECIPE PROVIDED BY

Chef Anne Faber
Meatfree Monday Luxembourg
https://www.facebook.com/Meat-Free-Monday-Luxembourg-463186217171366

the help of two teaspoons, shaping a little dumpling, and dip the teaspoons into the boiling water so thedumpling slides off into the saucepan. Repeat until the bottom of the saucepan is covered with dumplings. Keep boiling until the dumplings float to the surface – that’s when they’re ready. Remove from thewater with a slotted spoon and put into a bowl. Repeat the process until all the batter is used up.

5 Preheat the oven to 220°C/430°F.
6 Meanwhile, you can start frying off the cooked dumplings in batches. Melt a tablespoon of butter per portion and fry each portion of dumplings until golden brown and crispy.

7 Put a layer of fried dumplings into an oven-proof dish, top with onions and cheese, then repeat with asecond layer, topping it again with onions and cheese. Bake the dumplings for 5 minutes until the cheese
has melted and turned golden.

8 Serve with a green salad.

53

PAP EN VLEISSTIFF PORRIDGE (OSHIFIMA) & FAKE BARBEQUED MEAT (KAPANA)

Maize meal is definitely one of the most staple foods in traditional Namibian home cooking. It is traditionallyprepared over an open fire in a heavy cauldron-type pot and then served with a selection of meats and sauce.
This recipe is a ‘veganised’ version using vegan plant-based meat substitutes and the result is a mouth-watering
blend of flavours.

INGREDIENTS (4 Servings)
FOR THE OSHIFIMA OR PAP (PORRIDGE)White maize meal

U.S.

Metric7 oz or 1 ¼ cups

200 gCassava milk

1 cup

230 ml

Water

1 cup

230 ml--Vegetable or olive oil

1-2 tbsp

1-2 tbsp

Vegetable textured protein, cut into chunky strips

14 oz

380 g

Meat-free traditional sausages

14 oz

380 g

Savoury seasoning

1 tsp

1 tsp

Cajun spice

1 tsp

1 tsp

Sweet paprika powder

½ tsp

½ tsp

-

-

3 tbsps

3 tbsps

FOR THE KAPANA OR VLEIS (MEAT)
1 Large onion, cut into thin strips

4-5 Medium-sized tomatoes, minced (discard skin)
Organic Tamari or soy(a) sauce

METHODFOR THE OSHIFIMA OR PAP (PORRIDGE)
1 Boil a cup of water in a medium-sized saucepan. Meanwhile, in a bowl gradually add ¾ cup of the maizemeal to the cassava milk and whisk to make a smooth paste. Add this mixture to the boiling water, stirring
constantly. Cook for 4 or 5 minutes while adding the remaining maize meal. When the mixture begins topull away from the sides of the pot and stick together, add another ¼ to ½ cup of milk or water, mix in welland cover saucepan with the lid and leave on the lowest heat to steam for about 5 to 10 minutes.

2 Put oshifima in a bowl that has been lightly greased with oil. With damp hands, shape it into a smooth ball,

NAMIBIARECIPE PROVIDED BY

Meatless Monday Namibia

turning in the bowl to help smooth it. Serve immediately on a communal platter with saucy grilled ‘meats.’
To eat in the traditional manner, tear off a piece of oshifima and make an indentation in it with your thumb.
Use this hollow to scoop up the saucy grilled ‘meats’ from the communal bowl.

FOR THE KAPANA OR VLEIS (MEAT)
1 Heat the oil in a heavy-based cast iron type pan with lid. Add the onion and gently stir-fry until nicely

golden. Add the vegetable textured protein and braise/grill over a high heat while continuously stir-frying
until the ‘meats’ are nicely browned. Do this for at least 5 to 10 minutes. Now add all of the spices andsauté a further minute or so. Combine the minced tomato with the tamari or soy(a) sauce and add to the‘meats’ and blend well and stir-fry for another few minutes. Cover with a lid and allow cooking through fora further minute or so.

2 Serve these grilled saucy ‘meats’ together with the oshifima on a communal platter. Traditionally, we sit

together around the communal platter and scoop up bits of the saucy ‘meats’ and oshifima using the tipsof our fingers.

55

VEGAN JASHASOUP
MAROO
OGBONO

Ogbono soup is a very delicious delicacy, rich in protein, and is one of the most favoured soups eaten by almost all Nigerians. It is a ‘must
serve’ dish on special occasions like traditional weddings, anniversaries and festivals. The Ogbono seed comes from the inside of the bushmango. The Ijaws call this mango, Ogbin. The botanical name is ‘invingia gabonensis.’ This tree grows in great abundance in the Niger
Delta area of Nigeria and in some areas of West Africa. Legend has it that the Agbere people of the Ijaw tribe, of Bayelsa State in Nigeria,
love this soup so much, that once, when their heavily laden trade boat capsized, the occupants in the boat only rushed to rescue and savethe large pot of Ogbono soup. It was carried on their heads above the water leaving the rest of their goods to sink into the River Niger.

INGREDIENTS (2 Servings)

U.S.

MetricGround ogbono (African mango seeds)
Vegetable oil
Salt
1 Medium-sized onion, sliced
Ground arigogo (African nutmeg)

2 lbs
2 tbsps½ tbsp½ tsp

1 kg
2 tbsps½ tbsp½ tsp

Marinated soy(a) chunks
Soy(a), minced
Marinated bean curd (tofu)
Smoked tofu
Smoked champignon mushrooms
Pumpkin leaves (Ugu), finely chopped
1 Vegetable bouillon to taste

1 ½ lbs
1 lb
1 lb
1 lb
1 lb
1 lb
-

750 g
½ kg
½ kg
½ kg
½ kg
½ kg
-

METHOD1

Put 2 cups (400 ml) of water into a pot and place on heat for 2 minutes.

2 Pour 1 kg ground ogbono into the pot and add ground dry or fresh pepper, ground arigogo, onion and salt.
3 Stir soup gently, leave for 2 to 4 minutes, then leave to boil. Add 2 tbsps of vegetable oil.
4 Stir briskly to even out the soup at intervals of 2 minutes for 10 minutes. Then leave to boil for
another 5 minutes.

NIGERIA

5 Pour in the marinated soy(a) chunks, tofu, minced soy(a) and mushrooms.
6 Add ½ cup of water, stir and leave to boil for 3 minutes. Add Ugu leaves, stir and leave to boil fora further 5 minutes. Add a little water if necessary.
7 Stir again. Leave to cook on a low heat for 5 minutes and then serve.

RECIPE PROVIDED BY

Meatless Monday Nigeria

57

SEITAN À PORTUGUESAThis dish is traditionally cooked in Portugal using pork meat, but we have transformed the recipe into a veganversion by substituting the meat with homemade seitan. It is much appreciated by the Portuguese population
due to its intense flavours and the very well cooked and tasty roast potatoes with coriander herbs. It’s a perfectdish for anytime of the year, and you can enjoy it together with a wonderful fresh drink like a mint-lemonade!

INGREDIENTS (4 Servings)

U.S.

Metric11-18 oz300-500 g

4 Garlic cloves, thinly sliced--

1 Bay leaf--

Soy(a) sauce

2 tbsps

2 tbsps

Mustard

1 tbsp

1 tbsp

Paprika

1 tbsp

1 tbsp1 Glass of white wine--

4 Large potatoes--

Some fresh coriander leaves, sliced--

Salt and pepper, to taste--

Olive oil--

SeitanMETHOD
1

Start by cutting the seitan into small cubes (1 cm per 1 cm) and put into a bowl. Add the bay leaf
and sliced garlic.

2 Make a marinade with the soy(a) sauce, a pinch of salt and pepper, mustard, paprika and theglass of white wine. Mix very well and drizzle over the seitan. Leave to marinade for 30 minutes.
3 Meanwhile, peel the 4 large potatoes and slice them into cubes (1 cm per 1 cm). Transfer them
onto a board and season with salt and olive oil. Put them into the oven for 30-40 mins at
180ºC/360ºF.

PORTUGAL

4 Fry the seitan in olive oil. When it has coloured, add the marinade and the sliced coriander
leaves, leaving the alcohol to evaporate and the sauce to reduce.
5 Before it’s ready, slice more coriander leaves and add everything to the seitan. Take the potatoes from the oven and serve together.

RECIPE PROVIDED BY

Segundas Sem Carne Portugal
www.facebook.com/2SemCarne

59

GIBANICA

Gibanica is a well-known Slovenian speciality from the northwest part of Slovenia. It is a very rich dessert
composed of four types of filling (cottage cheese, poppy seeds, apples and nuts).

INGREDIENTS (8-10 Servings)

U.S.

MetricFilo pastry
Cottage cheese
Poppy seeds
Walnuts (or other nuts)
Grated apples

1 lb
2 cups3.5 oz1 cup
3 ½ cups

500 g
500 g
100 g
100 g
500 g

Sour cream
Soy(a) milk
Olive oil
Sugar

½ cup
¼-½ cup
3 tbsps½ cup

100 ml50-100 ml
3 tbsps
100 g

METHOD
1

Heat the oven to 180°C/360°F.

2 Prepare the following ingredients in their own bowl:• Grated apples and some sugar• Cottage cheese/curd and some sugar• Poppy seeds and some sugar• Nuts and some sugar• 3 tbsps of sour cream and soy(a) milk, mixed (needs to be like a liquid, as it is used to moisten
each layer of the dough)3 Begin by greasing a baking tin and adding a layer of filo pastry. Sprinkle with some oil and thenadd another layer of pastry.

SLOVENIA

4 Before adding any mixtures, remember to moisten the filo pastry with the sour cream and milk
mixture. Always keep two layers of filo pastry between different mixtures. For the fillings, first add
the poppy mix, then the cottage cheese/curd mix, then the nut mix and lastly the grated apples
mix (repeat all layers twice). Sprinkle with some sour cream on top and prick some holes.
5 Put in the oven at 180°C/360°F and bake for about 1 hour.

RECIPE PROVIDED BY

Meatless Monday Slovenia
www.vegeponedeljek.si

61

BUNNY CHOW

Bunny chow, also known as a bunny, is a South African dish of curry inside a hollowed out loaf of bread.
It originated in the Durban Indian community. Indian food is well known for being vegetarian (and delicious). Bunnies are normally eaten by hand so get your fingers stuck in!

INGREDIENTS (4 Servings)

U.S.

MetricChicken-style or thick cut strips of textured vegetable protein strips (or two cans of drained broadbeans)

28 oz

760 g

2 Large onions, peeled and chopped
4 Garlic cloves, peeled and finely grated
1 Small piece of ginger, peeled and finely grated
Tomato paste

4 oz

115 g

Whole peeled tomatoes
6 Fresh tomatoes, chopped
Curry powder
Sugar, to taste
Salt and pepper, to taste
2 Loaves of white bread, cut in half
Oil for frying
1 Bunch coriander, washed

14 oz
2 tbsps-

400 g
2 tbsps-METHOD
1

SOUTH AFRICA

Fry the onions, garlic and ginger until softened and golden. Add the curry powder and combine. Add the tomato paste, whole peeled tomatoes and fresh tomatoes. Add 1 cup of water andseason. Allow the mixture to simmer for half an hour or more for the fresh tomatoes to soften.
The sauce should have reduced to a runny porridge consistency. Check the seasoning and add
sugar to remove the tartness of the tomato.

2 Fry the chicken-style or chunky strips in a little oil for 6-8 minutes and add to the sauce.
3 Prepare the bread by hollowing out the middle and fill it with the curry. Garnish with chopped
coriander.
4 Serve with condiments of your choice.

RECIPE PROVIDED BY

Meat Free Mondays South Africa
www.supportmfm.co.za

63

CHINESE TOON AND

TARO PORRIDGEThis Chinese toon and taro porridge is a low calorie, nutritious, delicious and traditional breakfast in
Taiwan. It is easy to prepare and suitable for people of all ages.

INGREDIENTS (2-3 Servings)

U.S.

Metric6 Small dried shiitake mushrooms--½ Big organic taro, peeled--⅓ Organic carrot--

4 Ears of baby corns, cut into pieces--

3-4 Organic cabbage leaves--

Organic white rice

½ cup

50 g

Filtered water

6 cups1 kg

Organic mushroom powder

¼ tsp

¼ tsp

Rock Salt

½ tsp

½ tsp

4 Baby bok choy (spoon cabbages), cut into pieces--

Chinese toon sauce (a blend of vegetable oil with raw
Chinese toon buds)

1-2 tbsps

1-2 tbsps(use the 180 ml ricemeasuring cup)

METHOD
1

Wash the dried shiitake mushrooms and soak them in hot filtered water until softened, and then cut into
halves. Cut the peeled taro into big cubes and the carrot in small dices. Slice the cabbage leaves lengthwise into 1-inch-wide strips. Put the mushroom pieces, taro cubes, carrot dices, baby corns and cabbage
strips into a cast iron pot.

2 Pour the 6 cups of filtered water and the ½ cup of rice into the pot, and cover the pot with lid. Cook it on
the stove over a medium-low heat.

3 When the pot comes to a boil, remove lid. Add the salt, mushroom powder and the baby bok choy leaves
to the pot and stir slightly. Then cover the pot again and reduce heat to a low simmer.

TAIWANRECIPE PROVIDED BY

Meatfree Monday Taiwan
www.meatfree.org.tw

4 Keep the pot simmering for 20-30 minutes. Stir it occasionally to prevent the porridge from burning andsticking to the bottom.

5 When the taro cubes and rice are softened, add the mushroom powder, rock salt and baby bok choypieces into the pot. Put the lid on again and braise the baby bok choy for a while until cooked. Then turnoff the heat.

6 Lastly, add the Chinese toon sauce to the porridge, stir it evenly and firmly, and the dish is ready to serve!
Tip: Using a cast iron pot with steam circulation design can help shorten the cooking time and reduce theloss of water from evaporation. If the water was evaporated too much while cooking, you may add somemore water to avoid it from drying up.

65

TA B B O U L E H
WITH A TWIST

Middle Eastern cuisine is naturally abundant in fresh, whole food, plant-based dishes. Tabbouleh (tab-oolee) is traditionally made with bulgur wheat, but we’ve given it a new twist! This dish is delicious, quick andeasy to make, using ingredients that should be easily accessible in most countries in order to limit the overall
environmental footprint. The vibrant green herbs with splashes of ripe red tomato will liven up any table.

INGREDIENTS (4 Servings)
Pine nuts (or almonds, hazelnuts, pistachio nuts)
2 Bunches flat leaf parsley, leaves only, finely
chopped
1 Bunch mint, finely shredded
1 Large red onion, finely chopped
4 Medium-ripe tomatoes, finely diced
2 Lemons, juiced
Pinch of ground cinnamon
Pinch of sea salt
Pinch of ground black pepper
Olive oil
(Optional) Lemon wedge, to serve

U.S.

Metric

5 oz
7 oz

150 g
200 g

3.5 oz
8 oz
6 oz

100 g
225 g
170 g

6-8 tbsps
3 tbsps-

6-8 tbsps
3 tbsps-METHOD
1

Heat a large pan, add the pine nuts and lightly toast them until they are a pale golden brown.
Remove from the heat and set aside.

2 Create the salad by placing the parsley, mint, onions and tomatoes in a bowl and gently stir until
they are mixed.
3 Remove a third of the pine nuts and set to one side – these will be used for decoration later.
Roughly chop the remaining two-thirds into small pieces. Alternatively, you can use a pestle andmortar. Add the chopped nuts to the green salad mix.

UNITED ARAB EMIRATES

4 Add the olive oil, lemon juice, cinnamon, salt and pepper to a Mason jar. Tighten the lid andshake until combined. Pour the oil mix over the salad mixture and gently blend the ingredients
together with your hands.
5 Mould the tabbouleh into a mound on a serving dish and arrange the pine nuts around the base.
6 Top with a small lemon wedge.

RECIPE PROVIDED BY

Meat-Free Monday UAE
www.meatfreemondayuae.com

67

MEAT FREE

COTTAGE PIE

A meat free twist on a British classic, this hearty cottage pie gets its meatiness from the fusion of brownlentils and shiitake mushrooms.

INGREDIENTS (4-6 Servings)
FOR THE FILLINGU.S.

Metric1 Medium onion, finely chopped--

2 Medium carrots, diced--

2 Garlic cloves, minced or finely chopped--

Uncooked brown lentils, rinsed and drained

9 oz or 1 ¼ cups

250 g

Vegetable stock/bouillon

3 ¾ cups

900 mlFresh thyme (or 1 tsp of dried thyme)

2 tsps

2 tspsFreshly ground black pepper, to taste--(Optional) Red wine

2 tbsps

2 tbspsRapeseed or olive oil

2 tbsps

2 tbsps

7 oz or 2 cups

200 g

Potatoes, peeled and quartered

35 oz or 5 ¾ cups

1 kg

Plant-based margarine or olive oil

1 dsp

1 dsp

Unsweetened plant-based milk

4-5 tbsps

4-5 tbsps--

Shiitake mushrooms, cleaned and quartered (other mushrooms are
fine)

FOR THE TOPPING

Salt and pepper, to taste

METHOD

UNITED KINGDOMRECIPE PROVIDED BY

Meat Free Monday
www.meatfreemondays.com

1

Heat 1 tbsp oil in a large saucepan and sauté the onions and garlic until lightly browned – approx. 5 mins. Add the lentils, stockand thyme, then stir. Bring to a boil, then reduce heat to a simmer. Continue cooking until lentils are tender (approx. 45 minutes).
In the last 20 minutes of cooking, add the chopped carrots, salt, pepper and wine (if using). Add extra water, if needed, to ensure
the lentils don’t stick to the pan. Stir and cover to allow the flavours to blend.

2

After you have started cooking the filling, get the potatoes going by placing them in a large pan filled with water until they are justcovered. Bring to a low boil on a high heat then reduce the heat to medium. Add salt, cover and cook for about 25 minutes oruntil they feel soft when prodded with a fork. Once the potatoes are cooked, drain away the water and then add them back to
the pan ready to mash. Use a masher or large fork to mash until smooth. Add the margarine or oil and milk, and season with salt
to taste. Set aside until needed.

3

While the lentils and potatoes are cooking, heat 1 tbsp of oil in a small frying pan and add the mushrooms. Lower the heat andcook for approx. 5 mins. Set aside.

4

Once the lentil mixture is cooked, add the cooked mushrooms and then transfer the filling to a large lightly greased oven-proof
dish. Put the mashed potato on top of the filling, in the centre, and smooth across with a fork so it covers the filling completely.
Use the fork to create a criss-cross pattern.

5

Cook the cottage pie in the oven at 180°C/350°F/gas mark 4 for 10-15 mins, or until it gets brown on top.

6

Allow to cool briefly before serving. Serve with steamed broccoli, peas or a green salad.

69

LENTIL BURGERS

These burgers are great on the grill and are so hearty even the most devout carnivores will be singing the praisesof the mighty lentil. The recipe features brown lentil patties spiced with red chili and thyme, topped with alfalfa
sprouts and served on a seeded bun. This recipe comes to us from Trudy of Veggienumnum.com.

INGREDIENTS (4-6 Servings)
FOR THE LENTIL BURGER PATTIESU.S.

MetricBrown lentils, rinsed and pricked through1 ½ cups

300 g

Low sodium vegetable stock

6 cups¼l

4 Garlic cloves, smashed--

1 Red chili, diced--¼ Red onion, diced--

5 Sprigs fresh thyme, roughly chopped--

2 Slices whole wheat bread, roughly diced(or 1 ½ cups/135 grams of breadcrumbs)--

Salt and pepper, to taste--

2 Eggs

--

1-2 tbsp

1-2 tbsp

Sliced cheese (dairy or non-dairy)--

Sweet sandwich pickles--

Relish--Baby lettuce--

Alfalfa sprouts--

Avocado--

8 Buns, toasted--

Whole wheat flour

FOR THE TOPPINGSMETHOD
1

UNITED STATESRECIPE PROVIDED BY

Meatless Monday USA
www.meatlessmonday.com

Place the lentils in a large saucepan with the stock and smashed garlic. Bring to a boil over medium-high heat. Simmer uncovered for 20-25 mins or until the lentils are tender. Drain off any excess liquid and set aside to cool.

2 Combine the chili, red onion, thyme and breadcrumbs in a large bowl. Add the cooked lentils and stir to mix. Season
with salt and pepper to taste. Add the whisked eggs. Stir until thoroughly combined, adding enough flour to bringthe mixture together. Form the mixture into large patties with your hands.

3 Prepare a large frying pan or barbecue grill pan with a light coating of vegetable oil or cooking spray. Try using asheet of lightly oiled tin foil on the grill if you don’t have a grill pan. Cook the lentil burger patties on the prepared
pan for 4-5 mins on each side or until both sides are golden and cooked through. If using cheese, top the cooked
burger patty with 1 slice of cheese and place under a medium grill or broiler for 2-3 minutes or until the cheese has
melted.

4 Build your burger by spreading the bun with relish topping with a patty, then pickles, lettuce, alfalfa sprouts and avocado. Close the burger with the top bun and repeat the process with the remaining burgers.

71

History of the Movement
Going meatless every Monday is not a new idea. During World War I, the United States Food Administration urged families to reduce consumption of key staples to aid the war effort. “Food Will Win
the War,” the government proclaimed, and “Meatless Tuesday” and “Wheatless Wednesday” wereintroduced to encourage Americans to do their part. The campaign returned during World War II
when U.S. President Franklin D. Roosevelt relaunched it to conserve resources on the home front. In
the immediate post-war years, U.S. President Harry S. Truman continued the campaign to help feed
war-ravaged Europe.
The concept of a meatless day was revived in 2003 by former ad man turned health advocate Sid
Lerner. In association with the Johns Hopkins Center for a Livable Future, Mr. Lerner updated thecampaign to reflect current science in behavior change and best practices in advertising and marketing, ultimately renaming it “Meatless Monday.” It received a big boost in 2009 when the United
Nations Food and Agriculture Organization’s (FAO) ‘Livestock Long Shadow’ report called for a one
day a week reduction in meat consumption and the Chair of the Intergovernmental Panel on Climate
Change declared that:“Changes in lifestyle and behaviour patterns can contribute to climate change mitigation across all
sectors. Individuals can make a difference in this regard by altering their diets through consuming
less meat - say by giving up meat at least one day a week. Reducing meat consumption in thismanner will make individuals healthier, as well as the planet.”
This statement inspired Paul McCartney to start the Meat Free Monday campaign in the United
Kingdom. Since 2003, the concept of going meatless once a week has grown into a global movement
powered by a network of participating individuals, hospitals, schools, worksites and restaurants
around the world. The movement can now be found in more than 40 countries around the world
and continues to expand as people begin to understand the connection between what we eat, ourhealth, and the health of the planet.

One day a week can make a world full of difference!
© Meat Free Monday Everywhere
Creator & Coordinator: Francesca Molica Colella “Veggie-ssima La Green Chef”- Lunedì No Meat - Italy
Editor: Karen Trevayne - Meat Free Monday Belgium
Layout: Meatless Monday USA