photo by dreamsister

Food prices are soaring. To keep costs down, add meatless meals to your regular menu plan. You’ve probably made spaghetti and sauce or a big salad for dinner without anyone noticing or complaining that it didn’t contain meat. You don’t have to mention that you’re making any changes at all. Meatless Mondays can be our little secret, and I won’t tell if you won’t. You’ll love the “good and good for you” factor, too. Soon, you’ll be able to take your family’s favorite meals and substitute ingredients to make more of them meatless. Then you’ll be on your way to frugal flexitarianism (semivegetarianism). The following frugal recipes will get you started, and they’re easy to serve without resistance from your family.

Veggie Chili

2 tablespoons olive oil
4 bell peppers (red, yellow and green), diced
2 large onions, diced
3 cloves garlic, minced
1 can (15 ounces) vegetable broth
2 large cans (28 ounces each) crushed or diced tomatoes
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) pinto beans, drained and rinsed
2 cans (15 ounces each) kidney beans, drained and rinsed
1 can (15 ounces) refried beans (spicy or regular)
1 tablespoon chili powder or to taste
shredded cheddar cheese as topping

In a stockpot, heat the oil, and add the peppers, onions and garlic. Stir until vegetables are soft. Add remaining ingredients except cheese and bring to a boil. Reduce heat and cook 20 minutes, stirring occasionally. Remove from heat and serve. Top each serving with shredded cheddar cheese.
Options: Add corn, chickpeas, mushrooms, jalapenos, carrots, zucchini, your favorite herbs, cornbread or tortilla chips. You can puree some of the beans to thicken it. It turns out great in a slow cooker, too.

Mock Meatball Subs

1 box falafel mix
1 jar spaghetti sauce
bread of choice
mozzarella cheese

Prepare falafel according to box directions. Use as mock meatballs. Place in a bowl and stir in spaghetti sauce. Place onto bread and top with cheese. Heat in oven until cheese melts. You can eat them with spaghetti or shape the falafel into patties instead of balls to make mock burgers.

Portobello Mushroom Pizza

8 to 10 portobello mushroom caps
vegetable or olive oil
1 cup pizza or spaghetti sauce
1 cup mozzarella cheese, shredded
chopped black olives to taste
onion, diced, to taste
Parmesan cheese, grated

Preheat oven to 350 F. Remove mushroom stems, and, using a spoon, scrape off gills from underside of mushrooms until left with caps. Wash mushroom caps and pat dry. Place onto baking sheet. Spray or brush oil onto caps. Bake in oven for 5 minutes. Remove from oven. Spread sauce onto underside of caps. Sprinkle on mozzarella cheese. Top with black olives and onion. Shake on Parmesan cheese. Return to oven and bake until cheese melts. Serve hot.
Options: Add your favorite nonmeat pizza toppings, such as bell peppers, pineapple, zucchini, salsa, broccoli or spinach.

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