Meatless Meals for Families




Whether you are concerned about your health, the environment, or just using all of the vegetables and herbs from your garden, now is a perfect time to try any of these meat-free meals.  These are our tried and true household favorites. You won’t break an arm or the bank to prepare them and you may even have a few new members in the clean plate club!

Couscous with Squash


  • Box of couscous
  • ¼ cup olive oil
  • ¼ cup rice wine vinegar
  • 2 yellow squash
  • 2 zucchini
  • 2 jalapeno peppers, diced
  • 10 scallions, sliced
  • Salt and pepper
  • Chopped mint for garnish
  • Optional: feta cheese


Cook couscous according to the box. 

While the couscous is cooking, prepare the dressing. In a medium bowl, add the ¼ of olive oil, ¼ cup of vinegar cup chopped mint, jalapenos, salt and pepper (adjust according to taste). Whisk well.

Add the dressing to the couscous and stir well. Set aside. 

Slice the squash in half crosswise and then cut each half into ½-inch slices.

Drizzle the sliced squash with the garlic olive oil and season well with salt.

Place the seasoned slices of squash on your grill outside or on a grill pan atop the stove. Grill for about 3 minutes per side or until well charred. 

Chop the grilled slices of squash into bite-sized pieces and set aside.

In a large mixing bowl, add the couscous, chopped grilled squash, sliced scallions, and feta cheese. 


Tortilla Soup


  • Can of chiles en adobo(hot) or green chiles (mild)
  • Can of corn
  • Can fire-roasted tomatoes
  • Can of black beans
  • 32 ounces vegetable broth
  • Bag of tortilla chips
  • 3 tablespoons vegetable oil
  • 1 teaspoon ground cumin
  • 1 red onion, chopped
  • 3 cloves garlic, chopped
  • 1 avocado, chopped
  • 1 lime, halved
  • Salt and pepper
  • Cilantro for garnish
  • Optional: sour cream


In a large, deep skillet, heat 2 tablespoons oil over medium-high heat. Add the corn and cook until charred at the edges, 10 minutes. Add the red onion and garlic, season with salt and pepper and cook until the onion is softened, about 5 minutes. 

Stir in the broth, tomatoes, black beans and chiles.

Add the avocado and a squeeze of lime juice to each bowl. Ladle the soup over the avocado. Top with cilantro, tortilla chips, or serve with sour cream.

Farro with Roasted Veggies


  • 2 cups of dry farro
  • 1 bag of baby carrots
  • 1 pint cherry tomatoes
  • 1 pint of sliced baby bella mushrooms
  • 1 red onion
  • 4 garlic cloves
  • 1/4 cup olive oil
  • 3 tablespoon balsamic vinegar
  • Salt and  pepper
  • Parsley for garnish
  • Optional: Fontina cheese


Preheat oven to 400°F.

Slice the red onion.  Slice the cherry tomatoes in half.  Peel the garlic cloves and cut them into quarters.

Place the vegetables in a bowl and mix with 2 tablespoons of olive oil, salt, and fresh ground pepper. Line a baking sheet with parchment paper, then top with the vegetables. Place the tray in the oven and roast for 25 minutes, stirring occasionally, until the carrots are tender.

Place 2 cups farro in a pot with 6 cups of water or vegetable broth. Season with salt and bring to a low boil. Cook for about 15 minutes, until tender.

When the vegetables are done, combine the farro, vegetables, cheese, and parsley, then stir in the balsamic vinegar and another 2 tablespoons olive oil. 

Easy Vegetable Tagine


  • 2 cups  basmati rice
  • 1 tablespoon canola oil
  • 1 onion, sliced 
  • 1 zucchini, sliced into thin half-moons
  • 1 carrot, sliced into thin half-moons
  • 1/4 cup sliced almonds
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon sugar
  • 1 14-ounce can coconut milk
  • 1 1/4 cups water
  • Cilantro for garnish


Preheat the oven to 375°F.

Rinse the rice in several changes of water, until the water that runs off is clear. Let drain while you prepare the rest of the pilaf.

Over medium heat, warm the oil in an oven-safe Dutch oven with a lid. Add the onions. Cook for 2 minutes, then add the carrots and zucchini. Cook for another 5 minutes, until all the vegetables are tender. Add 3 tablespoons of the almonds and cook for about 1 more minute, to toast them lightly. Sprinkle with salt.

Add the rice and stir to distribute it with the vegetables. Pour in the coconut milk, water, and the remaining teaspoon of salt. Return the heat to high, bring to a boil, give it one more stir, then cover and place in the oven.

Bake for 25 minutes, until the water is fully absorbed. Remove from the oven and leave to steam, lid on, for another 5 minutes. Sprinkle with the remaining tablespoon of almonds and some cilantro.

Bulk cook:

Sweet potatoes–Add some black beans and fresh salsa or sour cream for a go-to lunch or dinner. 

Hard-boiled eggs–Serve them warm with avocado toast for breakfast, as egg salad for lunch or just plain as a fast snack.  

Steel-cut oats–Serve with fresh or dried fruit or your favorite nut butter and maple syrup. 

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Kristi Howard-Shultz
Kristi grew up in Danville, Indiana where she met her childhood sweetheart and now husband Elliott. After years of living apart including graduate school in New York City and military tours abroad, they resettled and started a family in Indianapolis. Together, they are raising two bright and busy boys—Henry and George. She has a Master's Degree in Social work from New York University and is a RYT 200 Yoga Teacher. In her “spare” time, she enjoys reading memoirs, chasing her boys, and listening to her husband, the funniest person she knows.