“He makes grass grow for the cattle, and plants for people to cultivate—bringing forth food from the earth: wine that gladdens human hearts, oil to make them shine, and bread that sustains their hearts.” — Psalm 104:14–15
Meat Free Monday is a simple way to care for your health, the environment, and your spiritual life. This week, we celebrate lentils, a nutritious, versatile, and planet-friendly food. Lentils are packed with protein, fibre, and essential nutrients, making them a perfect alternative to meat. Choosing plant-based meals also reduces the environmental impact of our diets and honours God’s gift of creation.
Here are three delicious recipes to try this Meat Free Monday:
- Lentil Soup
Ingredients: 1 cup red lentils, 1 onion (chopped), 2 carrots (diced), 2 cloves garlic (minced), 1 tsp cumin, 4 cups vegetable stock.
Method: Sauté onion, carrot, and garlic in a pot. Add lentils, cumin, and stock. Simmer for 20–25 minutes until lentils are soft. Blend slightly for a creamy texture. Season with salt and pepper.
- Lentil Bolognese
Ingredients: 1 cup brown lentils, 1 can crushed tomatoes, 1 onion, 2 cloves garlic, 1 tsp oregano, 2 tsp olive oil.
Method: Cook lentils until tender. Sauté onion and garlic, add tomatoes, oregano, and cooked lentils. Simmer for 15 minutes. Serve over pasta or zucchini noodles.
- Lentil Burger Patties
Ingredients: 1 cup cooked brown lentils, ½ cup breadcrumbs, 1 small onion (finely chopped), 1 tsp smoked paprika, 1 egg (or flax egg), salt and pepper.
Method: Mash lentils slightly and mix with breadcrumbs, onion, paprika, and egg. Form into patties. Pan-fry with a little olive oil for 3–4 minutes per side until golden brown. Serve on buns with your favourite toppings.
- Lentil and Sweet Potato Shepherd’s Pie
Ingredients: 1 cup green or brown lentils, cooked; 2 medium sweet potatoes, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 1 cup mixed vegetables (carrots, peas, corn); 1 tsp smoked paprika; 1 tsp thyme; 2 tbsp olive oil; salt and pepper to taste.
Method: Boil sweet potatoes until soft, then mash with olive oil, salt, and pepper. Sauté onion and garlic in olive oil until translucent. Add mixed vegetables, cooked lentils, paprika, thyme, salt, and pepper. Cook for 5–7 minutes. Transfer lentil-vegetable mixture to a baking dish. Spread mashed sweet potatoes on top. Bake at 180°C (350°F) for 20–25 minutes until the top is lightly golden. Serve warm, garnished with fresh parsley.
Psalm 104 reminds us that plants are gifts from God, providing sustenance and delight. By choosing lentils this Meat Free Monday, we honour God, care for creation, and nourish our bodies with wholesome, delicious food. 🌱💚