Meatless Monday Pasta: Easy, Affordable Dinners the Whole Family Will Love

Meatless Monday pasta can turn a few inexpensive pantry staples into a filling dinner without requiring specialty ingredients or a separate meal for the kids. Pasta, canned tomatoes, beans, lentils, and frozen vegetables are easy to keep on hand, and they work in flexible combinations. These vegetarian pasta dinners serve four and can be adjusted to suit what your family already likes.

Meatless Monday pasta that works on a budget

A few small choices help keep the cost down. Use store-brand pasta and canned goods, choose vegetables that are in season or frozen, and build meals around ingredients that can appear in more than one dinner. A can of beans might go into pasta on Monday and a soup later in the week. Dried lentils are inexpensive, cook quickly without soaking, and make a hearty tomato sauce.

Pasta shapes are usually interchangeable in these recipes. Short shapes such as penne, rotini, or shells catch chunky sauces well, while spaghetti and linguine work with smoother sauces. Save a cup of cooking water before draining the pasta. Its starch helps loosen and bind a sauce if it becomes too thick.

Tomato and white bean pasta

White beans soften into the tomato sauce and make this a satisfying pasta with beans. Use cannellini, great northern, or navy beans.

Serves: 4
Time: About 30 minutes

Ingredients

– 12 ounces pasta
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 garlic cloves, minced
– 1 teaspoon dried oregano
– 1 can (28 ounces) crushed tomatoes
– 2 cans (15 ounces each) white beans, rinsed and drained
– Salt and black pepper
– Grated Parmesan or chopped parsley, for serving

Method

Bring a large pot of salted water to a boil and cook the pasta according to the package directions. Meanwhile, warm the oil in a large skillet or saucepan over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and oregano; cook for 30 seconds, then add the tomatoes and beans.

Bring the sauce to a gentle simmer and cook for 12 to 15 minutes, stirring occasionally. Season with salt and pepper. Drain the pasta, reserving some cooking water, and add the pasta to the sauce. Toss to coat, adding a splash of pasta water if needed. Serve with Parmesan or parsley. If you need the dish to be strictly vegetarian, check that the Parmesan is made with vegetarian rennet or use a suitable alternative.

Lentil tomato pasta

This sauce has the familiar flavor of tomato pasta with a little more texture. Brown or green lentils hold their shape; red lentils cook down faster and make a softer sauce.

Serves: 4
Time: About 40 minutes

Ingredients

– 12 ounces pasta
– 1 tablespoon olive oil
– 1 small onion, chopped
– 1 carrot, finely diced
– 1 cup dried brown or green lentils, rinsed and picked over
– 1 can (14 to 15 ounces) crushed or diced tomatoes
– 3 cups water or vegetable broth, plus more as needed
– 1 teaspoon Italian seasoning
– Salt and black pepper

Method

Heat the oil in a saucepan over medium heat. Add the onion and carrot and cook for about 5 minutes, until they begin to soften. Stir in the lentils, tomatoes, water or broth, and Italian seasoning. Bring the mixture to a boil, then lower the heat, cover partially, and simmer until the lentils are tender, usually 25 to 35 minutes. Check the package and add water if the pot starts to look dry.

Cook the pasta in a separate pot, then drain it. Season the lentil sauce and spoon it over the pasta, or stir everything together. A little grated cheese or a spoonful of plain yogurt can be added at the table.

Broccoli and chickpea pasta

Frozen broccoli makes this an easy meatless weeknight dinner, and chickpeas add substance without requiring a long simmer. If your family prefers fresh broccoli, cut it into small florets so it cooks quickly.

Serves: 4
Time: About 25 minutes

Ingredients

– 12 ounces pasta
– 1 pound frozen broccoli florets
– 1 can (15 ounces) chickpeas, rinsed and drained
– 2 tablespoons olive oil
– 2 garlic cloves, thinly sliced or minced
– Zest and juice of 1 lemon
– Salt, black pepper, and grated Parmesan, optional

Method

Cook the pasta in a large pot of salted water. Add the frozen broccoli during the final 3 to 4 minutes of cooking, or follow the package directions if the florets are especially large. Before draining, reserve about 1 cup of pasta water.

While the pasta cooks, warm the oil in a skillet over medium-low heat. Add the garlic and cook briefly, taking care not to let it brown. Stir in the chickpeas and warm them through. Add the drained pasta and broccoli, lemon zest, and a few tablespoons of lemon juice. Toss with a splash of pasta water until the oil and starch lightly coat the ingredients. Season with salt and pepper, then add Parmesan if desired.

Make the meal fit your pantry

These recipes are starting points, not strict formulas. Use spinach in place of broccoli, add frozen peas to the bean sauce, or stir chopped olives into the tomatoes for a stronger flavor. If you have leftover roasted vegetables, warm them in the sauce rather than letting them go unused. For picky eaters, serve a plain portion of pasta before adding the sauce, or put grated cheese and herbs on the table so everyone can finish a bowl to taste.

Leftovers keep well in the refrigerator for up to three to four days when stored promptly in a covered container. Reheat them until steaming hot, adding a little water if the pasta has absorbed the sauce. With a few dependable ingredients on hand, meat-free family dinners can be simple, filling, and affordable without relying on a complicated recipe.