Try meat-free twists on your favourite meals
It’s no secret that cutting back on meat is an easy way you can make a difference for nature. Livestock production requires vast amounts of land, which drives deforestation and habitat loss, and the industry generates almost 15% of greenhouse gas emissions.
Meanwhile, overfishing and bycatch are taking a toll on the ocean’s delicate balance.
The good news is that embracing more vegetarian options doesn’t have to mean giving up your favourite meals.
Discover these veggie versions of 10 popular dishes so you can continue to enjoy the meals you love, while reducing your environmental footprint – one delicious step at a time!
1. Spaghetti Bolognese
It’s widely accepted that beef carries the most significant environmental burden of the meats we typically eat, releasing the biggest quantity of greenhouse gases per serving. Instead of your usual mince-based Bolognese, consider using red lentils – not only are they high in protein, but their carbon footprint is over 40 times lower than that of beef. Add mushrooms into the mix to provide a meaty texture and umami flavour, and bulk up your Bolognese with extra veg such as carrots.
2. Chilli
A classic crowd-pleaser and weeknight staple, chilli is another traditionally beef-centric – and therefore high-impact – dish. Instead, stir up a hearty three-bean chilli with kidney beans, black turtle beans and cannellini beans. Not only do beans pack a mighty protein punch, but they’re also budget-friendly and can be conveniently stashed in the store cupboard. Enjoy your meat-free chilli alongside rice, or pile it generously on top of nachos.
3. Stir fry
Switch up your stir fries with tofu or tempeh marinated in a blend of soy sauce, rice vinegar, maple syrup and sesame oil then sizzled until crispy. Alternatively, keep it simple with mushrooms, but try swapping out common varieties for more flavoursome options such as shiitake, oyster or enoki. For an extra protein kick, toss in some edamame beans, and top with a sprinkling of cashews or peanuts for a satisfying crunch.
4. Burgers
Instead of reaching for your usual shop-bought burgers, why not make your own protein-packed, plant-based patties? This quinoa and bean burger recipe calls for black turtle beans, or try crafting these veg-packed carrot and chickpea burgers. For some extra crunch, add walnuts or cashews into the mix. For an even simpler alternative, try roasting a portobello mushroom with plenty of fresh herbs, or pan-fry a thick slice of halloumi until crispy and golden brown.
5. Fish and chips
Decades of destructive fishing have had a detrimental impact on the sustainability of this beloved dish. Skip your Friday night chip shop trip and instead batter tofu or halloumi – just fry it until crisp and golden. If you’re feeling adventurous, explore banana blossom – an ingredient traditionally used in south-east Asian cuisine and known for its flaky, fish-like texture. To take your fish-free dish to the next level, add strips of nori (dried seaweed) to tofu before battering it to mimic the ‘skin’ and add a boost of fishy flavour. Watch our TikTok on how to make plant-based ‘tofish’ and chips.
Ready for a sea change
There’s an unsung hero food lurking beneath the waves! Seaweed is nutritious, delicious and grows without harmful fertilisers. Our short film goes behind the scenes at Wales’s first community-owned kelp farm, Câr-y-Môr, to find out more.
6. Curry
When it comes to curry, the possibilities are boundless – and they’re equally fragrant, flavourful and filling without the meat. Embrace the vegetarian classic of saag paneer, or opt for breaded tofu in a katsu curry sauce (paneer is a firm cheese like halloumi and can be found in most supermarkets). Sweet potato or pumpkin are great vehicles for spices, or you could swap out chicken for chickpeas in your next masala. Go back to basics with a comforting red lentil dhal, or try this spicy pak choi and oyster mushroom curry.
7. Burritos, fajitas and tacos
Turn your next Mexican night into a meat-free fiesta with smoky sweet potato and black bean burritos, or fry up mushrooms and red peppers for fuss-free fajitas. For a veggie take on tacos, experiment with jackfruit – a unique, meat-like fruit that can be shredded and seasoned to mimic pulled pork. Raw jackfruit can be quite hard to prepare, but the good news is that it’s available canned and ready-shredded in many supermarkets – the perfect substitute for pulled pork.
8. Sushi
Sushi is surprisingly easy (and fun!) to make at home, and you don’t need fish to make it delicious. Create a ‘crab’ meat filling by mixing shredded smoked tofu with mayonnaise and a dash of lemon juice, then roll it up with avocado and cucumber for a vegetarian spin on the classic California roll. Stuff rolls full of your favourite fresh veggies such as carrots, red pepper and spring onion, or enjoy bite-sized avocado maki rolls.
9. Sandwiches
Swap ham for thin slices of pan-fried smoked tofu, crisped to perfection and layered with gherkins, tomato and lettuce. For a veggie-packed alternative, spread houmous and pile up with roasted veggies such as red peppers, courgettes and aubergine, or try this healthy spinach, chickpea falafel and beetroot wrap. Love tuna mayo? Recreate this fish favourite by combining mashed chickpeas and finely chopped nori into your usual recipe.
10. Sunday roast
A meat-free roast needn’t mean missing out on the main event. A vegetarian wellington makes for a fantastic centrepiece – try mushroom, beetroot or butternut squash with your choice of nuts and extra veggies. Elevate a traditional nut roast by infusing it with exciting flavours and textures, or bake a tangy goat’s cheese and tomato galette. And if you’d rather replicate the taste and texture of meat, why not try making ’meatloaf‘ from seitan, a wheat-based, protein-rich food.
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Have a planet-positive plate
Visit the Eat4Change site to discover more ways to make your meals kinder to nature