16 Meatless Mediterranean and Asian Meals
When we began incorporating Mediterranean and Asian culinary traditions into our lives, a world of choice literally opened up to us. Instead of centering our meals around a Western-style diet, with hefty helpings of red meat, we adopted a healthier, mainly plant-based diet naturally rich in foods such as vegetables, fruits, legumes, grains, nuts, and seeds.
So to inspire you to reduce your meat intake and introduce more plant foods into your diet, here are 16 of our favorite meatless Mediterranean and Asian recipes. They’re all easy to cook, and use everyday ingredients. They’re also cheaper than many Western meat-centric meals and a lot healthier too because they’re rich in antioxidants, fiber, healthy fats, and other essential nutrients. And you won’t be missing out on any protein either, as these meals contain plenty of protein-rich beans, lentils, nuts and seeds.
PASTA DISHES
- Greek-style pasta with white beans, walnuts, spinach and olives
- Basil and almond pesto pasta with broccoli, peas and zucchini
- Mushroom ragu with penne
- Pumpkin, spinach, pine nut and Parmesan pasta
STIR-FRIES
- Crispy-fried tofu with stir-fried vegetables and soy-sesame sauce
- Tofu and cashew chow mein
- Soba noodle stir-fry with edamame, mushrooms and bok choy
RICE & GRAIN DISHES
- Turkish bulgur pilaf with chickpeas and tomatoes
- Risotto with pumpkin, spinach, cannellini beans and walnuts
- Moroccan couscous with chickpeas, fast-roasted vegetables and almonds
CURRIES
SANDWICHES & PIZZA
- Falafel and hummus wraps
- Falafel burgers with yogurt-tahini sauce
- Red lentil kofta (stuffed in pita bread with salad veggies and hummus)
- Greek pita pizzas
