Meatless Monday Recipes | VitaMedica
Meatless Monday Recipes

Meatless Monday Recipes

Multiple studies have shown a health benefit in consuming more vegetables and replacing animal protein with vegetable protein.  But, going meatless doesn’t mean you need to eat bland food and go hungry!   [A Vegetarian Diet May Help You Live Longer]
Here are three easy-to-make recipes that are not only packed with protein and fiber but taste delicious when served together.






1/2 cup bulgur (cracked wheat)

2-3 bunches flat leaf parsley (about 2 cups finely chopped)

1/2 cup fresh mint, finely chopped

2-3 medium red tomatoes, cut into 1/4 inch pieces

1/2 seedless cucumber, cut into 1/4 inch pieces

3 Tbs. olive oil

3 Tbs. fresh lemon juice

Fresh ground pepper and salt



In a small saucepan, bring 1 cup of water to a boil.  Add the bulgur, 1 tablespoon of olive oil and turn off heat.  Cover and let sit for 15 minutes. Stir, drain and squeeze the moisture out of bulgur. Place bulgur in a large bowl and add herbs, diced tomato, diced cucumber, 2 tablespoons of olive oil, lemon juice, salt and pepper to taste and mix well.  Add more lemon juice and salt if necessary.


For a different flavor profile, add other ingredients like green onion, almonds, or pomegranate kernels.



Cucumber Yogurt



2 5.3 oz. containers plain, non-fat, Greek or regular yogurt

3 sprigs of fresh mint, stems removed and finely chopped

¼ tsp. grated lemon or lime zest

½ Persian or hothouse cucumber, cut into small chunks




Mix yogurt, mint, zest, and cucumber in a medium sized bowl.  Add salt to taste.  Keep refrigerated until ready to serve.



Roasted  spicy chickpeas



1 15-oz can chickpeas

2 Tbs. olive oil

1 tsp. paprika

¼ tsp. coriander

¼ tsp. cumin

¼ tsp. chili powder

¼ tsp. salt

Fresh ground pepper



Drain, rinse and blot dry chickpeas.  In a bowl, whisk together olive oil with spices. Add the chickpeas and toss, coating thoroughly. Roast at 450F on a lined baking sheet for about 25 minutes.


David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.