8 Meatless Monday Ingredients To Cook With

This article will provide 8 affordable ingredients you can use as Meatless Monday meat substitutes. These ingredients are available in all grocery stores and make fulfilling vegan dishes.

Veganism has become a popular dietary lifestyle for many around the world. The latest trend among meat eaters has been dedicating one night a week to eating vegan. Meatless Monday is a great way to reduce meat intake and use plant ingredients to prepare a meal. This article shares 8 Meatless Monday Ingredients that are healthy, organic, budget friendly and easy to store.

8 Meatless Monday Ingredients You Need

1. Mushrooms

First on our 8 Meatless Monday Ingredients list is mushrooms. Whether you are vegan or not, chances are you probably already eat mushrooms. The most common mushroom is the portobello mushroom and this is available in all grocery stores. Portobello mushrooms are extremely affordable and can last up to 14 days in the fridge. Mushrooms are known for delivering an umami flavor profile which mimics a meaty flavor. They can also absorb a ton of flavor from spices and marinades which is great for transforming them into any meat-tasting substitute that you want!

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The great thing about mushrooms is that they are versatile in how you prepare them. For example, portobello mushrooms can simply be grilled or baked in the oven and be served as a steak. Or, you can chop them up and combine them with spices and beans and prepare a meatless mushroom burger. 

White button mushrooms are also a popular choice to cook with. Similar to portobellos, these are very inexpensive and easy to prepare. We love using white button mushrooms to make vegetable and ‘meat’ skewers to grill during the summer. These can also be enjoyed in meatless beef bourguignon with carrots, onions, potatoes and garlic – you’ll think you are eating meat!

2. Chickpeas

You’d be surprised as to how many ways you can use chickpeas to make a meaty dish. First, chickpeas are super affordable. You can purchase a can of organic chickpeas for $1 or less at your local market. Because canned chickpeas are a non-perishable item, it makes a great vegan ingredient to keep in your pantry for anytime you want to prepare a Meatless Monday recipe in advance.  

Chickpeas are preferred ingredient to use as a chicken alternative because of its texture. The secret to achieving this texture is to mash them up. When you mash up chickpeas (with a fork or potato masher), the consistency becomes very similar to chicken salad or tuna fish salad. Chickpeas are also pretty tasteless, so adding lots of spices and sauces to mashed chickpeas helps mimic the real dish even more.

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Mash up chickpeas, pair with dairy-free buffalo wing sauce and scoop into a wrap or sandwich bread with lettuce and tomato – and you have a delicious and flavorful buffalo ‘chicken’ salad wrap.

Another great use of chickpeas is to make chickpea tuna salad. Mash up chickpeas, add vegan mayo, garlic and onion powder, capers and nori flakes and you have a tuna fish salad. 

But wait – did you know chickpeas make great desserts too? While this isn’t a meat substitute, it is an egg substitute! Peel the outer casings of the chickpeas and pulse in a food processor with maple syrup and dairy-free chocolate chips and you have prepared vegan edible raw cookie dough without eggs, dairy or flour! (You’re welcome.)

3. Lentils

The next protein on our 8 Meatless Monday Ingredients list are lentils. Lentils are another inexpensive legume that many vegans use regularly. Just like chickpeas, canned lentils go for around $1 or less and are non-perishable. They are packed with protein for energy and are high in fiber which is great for keeping you feeling full like meat would. Lentils are small and can be compared to the texture of ground beef or turkey which is why many vegans use lentils in soups and chilis.

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Lentils are extremely versatile in how they can be prepared. You can make your dish in advance and serve them cold, like our Lentil Salad with Ginger Dressing, or as a greek salad with vegan feta and olives. On the contrary, make a meaty ‘beef’ bolognese sauce for pasta dishes or use to make meaty ‘sloppy joes’ with a tangy tomato sauce.

4. Tempeh

The next item on our 8 Meatless Monday Ingredient list is tempeh. Tempeh is derived from fermented soybeans and is less processed than tofu. It has a firm texture, similar to a chicken strip, and has a slightly nutty flavor. It is packed with protein, fiber, calcium and vitamins that meat would normally provide you with. 

The benefit of using tempeh in your meals is that you do not have to press it and there is minimal prep work involved. Right out of the package, you can slice it into strips to make ‘chicken’ or ‘fish.’ You can even grind it up in a blender or food processor to make tempeh rice (similar to cauliflower rice) or a ‘ground turkey.’ Tempeh is pretty plain so I recommend using lots of spices or sauces so it can absorb flavor and emulate a chicken or beef dish. 

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One of my favorites is making tempeh ‘chicken’ parmesan. Bread and fry up tempeh until crispy and golden brown, smother in marinara sauce and top with vegan parmesan cheese. Another great recipe is a classic reuben sandwich made with tempeh. Cut the tempeh into strips and fry up in a pan with liquid smoke until golden brown. Add to rye bread with sauerkraut, pickles, vegan thousand island dressing and vegan cheese. The texture and consistency of the tempeh fools you into thinking you are eating corned beef!

5. Black Beans

Black beans are widely used in many recipes already, so why not highlight them as the main ingredient? They are high in protein, low in carbohydrates and high in fiber. Black beans are an extremely popular ingredient vegans cook with because of their hearty and meaty texture. An advantage of cooking with black beans is that they are affordable and can be found for $1 or less at the grocery store and they have a long shelf life so you can always have canned black beans on hand.

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There are many ways that black beans can be prepared. You can make quick and easy mexican style black beans with spices by heating up the beans right out of the can! If you are feeling adventurous, make a black bean smash burger or a burrito with black beans, rice and cilantro. Black beans are great for Easy Vegan Chili instead of using ground beef or turkey and can make excellent refried bean dips for parties. 

6. Jackfruit

Fruit for Meatless Monday? You may have heard of jackfruit as of late and yes it is a fruit. You may be thinking how is this a meat substitute? The texture of jackfruit is comparable to pulled pork or shredded brisket. But before we get into that, jackfruit may be a little hard to find. Start by looking for canned jackfruit. Trader Joe’s has canned jackfruit and each can is $3 which won’t break the bank. If you can’t find any canned jackfruit in your local store, try ordering it online. 

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Jackfruit is pretty much tasteless other than a slightly sweet undertone, so you can use whichever spices or sauces you want to flavor your ‘pulled pork.’ For instance, you can make pulled pork BBQ sliders using jackfruit and vegan barbeque sauce. Another delicious and satisfying vegan recipe is jackfruit philly cheesesteak sandwiches. Bake the jackfruit with spices such as garlic and onion and add to a large roll with vegan cheese sauce and sweet onions. Jackfruit won’t disappoint!

7. Tofu

Tofu is the obvious choice here for a meat, chicken or fish substitute on our list of 8 Meatless Monday Ingredients you must have. It is made from soybeans and is high in calcium and protein. You can buy different types of tofu such as silken, firm, or extra-firm. Silken tofu is very soft like a jelly consistency and is used quite often to make scrambled ‘eggs.’ If you want a meat-like substitute, use the extra-firm tofu. Before cooking with tofu, you want to press it to remove excess water.

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While tofu is tasteless and a blank canvas for flavor, it absorbs spices and marinades very easily. Try crumbling the tofu in a large skillet and adding taco seasoning and chipotle peppers to make a tofu chorizo for tacos. Another great idea is frying up tofu in panko bread crumbs and making fishless ‘fish’ sticks. My personal favorite is using tofu to make a Loaded Vegetable Tofu Scramble for breakfast.

8. Seitan

Seitan resembles the texture of chicken and beef the most, making it an essential item on our 8 Meatless Monday Ingredients list. If you are gluten-free, then unfortunately you can’t eat seitan. Seitan is made from Vital Wheat Gluten. To make Vital Wheat Gluten, you would wash wheat flour dough until all the starch is removed and you are left with just the gluten. The gluten is what gives seitan the chewy, meaty texture.

You can find prepared seitan in most supermarkets in the vegan aisle. Though it can be pricy, making your own seitan is pretty easy. Check out this article on how to make seitan from scratch.

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Seitan is one of my favorites because of the meaty consistency. You can make chicken nuggets, hot dogs, brisket, chicken sandwiches, roast pork, chicken Parmesan, etc, all from seitan. To make seitan, you combine vital wheat gluten with wet ingredients usually consisting of broth, soy sauce and nutritional yeast. You from a dough and cook it in a pan, boiling water, or steam it in a pressure cooker and the result is a meaty-like protein.

Final Thoughts

There are many vegan and plant-based food options on the market right now, but as you have read, it is also easy and affordable to prepare meat-alternative dishes for Meatless Monday using natural ingredients. Following a vegan diet does not have to break the bank when you cook with canned beans and soy-based products that are inexpensive. Preparing dishes with items from our list of 8 Meatless Monday Ingredients will help satisfy any cravings for meat and keep you full and energized by providing the nutrients your body needs. Cooking for many is a creative outlet, and now you can get creative by making Meatless Monday meals using affordable ingredients!