Reducing Meat Consumption?
Many people wish to cut down on meat and live a bit greener. Over the past few years, interest in green food has just grown and grown, with more and more choosing to live a life completely without meat and becoming vegetarians or vegans. However, even a little can make a difference, and a good place to start is by placing a green dish on the table once or twice a week. A meat-free day can be the path to new culinary experiments with new ingredients and cooking methods you are not already familiar with. Or you can start with the dishes and ingredients you already know and simply make them greener—and likely healthier.
In general, there is a lot of good to say about green dishes without meat. They are often healthier and more fiber-rich than dishes with meat, containing more vegetables, colors, and vitamins.
When prepared correctly, the taste can also be top-notch, and it’s exciting to try something different from the usual meatballs and chops.
One important thing to be aware of is that if you drastically cut down on your meat consumption, you need proteins from other sources than meat. Proteins are essential for us, and a lack of them in the diet can lead to a range of ailments and more serious diseases.
Fortunately, there are plenty of green proteins that can replace meat in the right amounts. In this article, we guide you through the most common types, along with answers on what the different products can be used for.
Legumes
Legumes have been—and continue to be—one of the most important sources of protein in many parts of the world. However, in Denmark, many do not use legumes very often in cooking, except for vegetarians, where they are a significant protein source to replace meat. Nutritionally, legumes are healthy, low-fat ingredients containing many dietary fibers, minerals, and vitamins. They also fill you up well and are economical.
There is a wide variety of dried beans, lentils, and peas. You can use legumes in such diverse dishes as soups, pâtés, salads, and cakes, and they can either be used alone or with meat, where the quantity can be reduced. Lentils and beans are also used for different types of flour, which can be more suitable than whole legumes in certain dishes.
For example, we have these recipes:
- Lentil Meatballs
- Indian Dahl
- Ribollita (Italian Bean Soup)
- Falafel. We have several versions here, here, and here.
- Falafel Burger
- Pita Bread with Falafel
- Khichri with Brown Rice
- Chickpea Patties
- Vegan Meatballs
- Vegetarian Scotch Eggs
Tofu
Tofu is a soybean curd made from soy milk, and it is especially known from Chinese, Japanese, and Korean cuisines. Its texture resembles soft cheese, but there are also firmer varieties suitable for stir-frying, among other things. Tofu contains a fair amount of protein and is rich in B-vitamins, iron, and calcium.
For example, we have these recipes:
Plant-Based Mince
This mince consists of beans or soy, water, flour, and vegetables and can be used for classic dishes like burgers and meatballs. It’s an easy way to eat more green, and the mince has quickly become a popular product among consumers.
You can learn more about plant-based mince.
For example, we have a recipe for homemade cauliflower mince. It is fried like meatballs. See the full recipe here.
Mushrooms
Different types of mushrooms—both fresh and dried—are great to use in the meat-free kitchen. Mushrooms are filling and contain proteins as well as other beneficial nutrients. Additionally, mushrooms contribute a lot of the so-called umami flavor, which is important if the meal is to satisfy all our senses.
For example, we have a recipe here:
Mushroom and Potato Ragout with Buckwheat
Insects
Insects are not vegetables, and staunch vegetarians are unlikely to sink their teeth into them. But for all of us who also eat food from the animal kingdom, insects are an excellent choice in a healthy and varied diet. They contain plenty of good nutrients, have a high protein content, and are better for the environment than meat. They can be prepared in countless ways and are even made into flour.
There’s something for everyone, so it’s just a matter of getting started!
For example, see a recipe for crispbread with insect flour here.
If you just want to incorporate a meat-free day in between the days when meat is on the menu, you don’t have to worry as much about whether you’re getting enough protein, as you’ll surely get plenty from the meat you consume on other days of the week. Therefore, you can simply look at what you feel like eating and make your food based on that. There are many dishes that you can make greener, and to help you get started, we’ve created this guide.
Soup
Soup is always good, and there are so many delicious vegetable soups that by serving one of them once a week, you can easily do without meat that day.
The soup itself can easily be made solely from vegetables, and as a topping/sprinkle on the soup, you can serve various types of roasted seeds, nuts, or almonds, croutons made from bread, and possibly a little grated cheese. With a good bread on the side, everyone will be satisfied, and no one will miss the meat.
- Jerusalem artichoke soup. We have a recipe here and here.
- Beetroot Soup.
- Cauliflower Soup.
- Vegetable Soup.
- Miso Soup
- Leek and Potato Soup. We have a recipe here and here.
- Creamy Carrot Soup.
- Green Asparagus Soup.
- Pumpkin Soup.
- Pumpkin Soup.
Quiches
Savory tarts are always delicious, and there are a plethora of delicious recipes for savory tarts where vegetables play the leading role. You can, for example, use leeks, spinach, mushrooms, or root vegetables as filling in the tarts, preferably combined with a little cheese either as a filling or as a sprinkle on the top of the tart. Serve with a delicious salad, and you have a tasty and filling meal.
See our mushroom tart here or beetroot tart with goat cheese.
Pasta Dishes
It’s easy to make your pasta dishes greener, and in many traditional Italian ones, meat does not play the leading role. Try serving a green spaghetti carbonara, where bacon is replaced with leek, broccoli, or mushrooms. It’s both quick, easy, and delicious! Similarly, there are also plenty of opportunities to make your lasagna greener, as the filling does not always have to consist of the same (boring) meat sauce between pasta sheets and béchamel sauce. Try making a delicious and light spinach lasagna, which tastes fantastic with a good, nutmeg-spiced cheese sauce. Or how about a lasagna with mushroom or root vegetable filling—it tastes great too!
- Pasta with Poached Quail Egg
- Beetroot Pasta
- Pasta with Cream Sauce in the Oven
- Pasta with Tomato Sauce and Gremolata
- Pasta with Truffle. See a recipe here and here.
- Spinach Pasta
Vegetable Patties
Most of us are fond of meatballs, and the small, flat balls of minced meat are regularly on the table in many Danish homes.
But did you know that you can make many wonderful variations of patties from different forms of vegetables, lentils, and beans? With plenty of spices, it can turn into the most delicious mince, and fried crispy in enough oil, we almost dare to promise you’ve found a serious contender to traditional meatballs.
We have several versions here:
Risotto
Another classic from Italian cuisine, where meat usually doesn’t play a major role. There are indeed many delicious risotto recipes with ingredients like mushrooms, peas, and other types of vegetables, and by using a good (homemade) stock or broth, the dish will get plenty of umami flavor and not need meat at all. Feel free to give your risotto a touch of Parmesan cheese, and it will taste so good that angels will sing.
There are many other directions you can go to get meat-free dishes.
For example, these:
- Chili sin Carne
- Tandoori Roasted Cauliflower
- Vegan Liver Pâté
- Couscous with Eggplant and Carrot
- Samosas
- Sushi Bowl
- Quinoa Salad
- Toast with Baked Pumpkin/Red Onion and Brie
- Beetroot Tartar
- Quinoa Salad with Baked Vegetables
- Shakshuka
- Rye Bread Sandwich
- Quinoa Lasagna
- Baked Stuffed Tomatoes
- Ratatouille
- Kimchi
- Beetroot Hummus
- Shakshuka with Leftovers
- Plant Milk
- Grilled Pointed Cabbage with Lemon and Salt
- Stuffed Bell Peppers with Quinoa
- Grilled Halloumi
- Pumpkin Salad
- Artichoke with Whipped Lemon Butter
- Salad with Fennel and Apple
- White Asparagus with Truffle
- Sous Vide White Asparagus
- Spanakopita
- Vegetarian Nuggets
- Grilled Zucchini
- Celeriac Steaks
- Zucchini Cake
- Cauliflower Salad
- Fennel Salad
- Molecular Artichokes
- Bulgur Salad
- Sous Vide Puree
- LCHF Tacos with Chicken
- Spiced Burger
- Protein Cheesecake
- Spinach Salad with Feta
- Spaghetti with Meat Sauce
- Meatballs in Curry
- Cold Red Pepper Soup
- Chicken with Waldorf Salad
- Vegan Apple Fritters with Chocolate
- Dehydrated Cocoa Breaks
- Vegan Lemon Mousse
- Baked Sweet Potato
- Triple Chocolate Cake (Vegan)
- Meat-Free Faux Spaghetti with Meat Sauce
- Noodle Salad (Vegan)
- Bread with Pre-Ferment
- Manitoba Buns (Vegan)
- Baked Jerusalem Artichokes (Vegan)
- Baked Garlic (Vegan)
- Pommes Anna with Ramsons Bearnaise (Vegan)
- Rhubarb Tart (Vegan)
- Nordic Tzatziki (Vegan)