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Meatless Monday: Post-holiday soup and salad options

It can be tough to get back on track with your eating habits the week after a holiday. For Meatless Monday, why not try the classic combo of soup and salad with anything-but-standard choices.

Pea soup and carrot raisin salad

Thanksgiving overload?

If you’re like many people, you probably had a bit more to eat than usual over the holiday weekend. With all the stuffing, desserts and other goodies to choose from, it can be hard to say no!

This Meatless Monday, try to get back on track with a more normal eating routine. Loaded with veggies and flavors galore, this soup and salad combo well help keep you satisfied. The veggies and greens from the salad help add bulk and you’ll feel full from lower-calorie foods rather than heavy foods high in calories and fat. The flavors from the salad will have you so happy, you’ll think it’s still the holiday!

Meatless Monday offers dietary benchmarks from the USDA, such as eating four to five servings of vegetables a day. You’ll discover some health benefits to cutting meat from your diet, like the potential to curb obesity. Consider that people on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.

Give this soup and salad combo a try!

Minty pea soup

Serves 6 people

?Ingredients: ?

  • 1 large onion, chopped ?
  • 2 tablespoons butter ?
  • 2 tablespoons olive oil
  • ?1-1/2 pounds golden potatoes, peeled, chopped ?
  • 3 stalks celery, chopped ?
  • 5 cups vegetable broth ?
  • 2 cups fresh green peas (or frozen, thawed)
  • 1 head butter lettuce, chopped ?
  • 3 tablespoons chopped fresh mint
  • ?Salt and pepper to taste


  1. Cook the onion in melted butter and olive oil in a large pot over medium heat until translucent, about 10 minutes. Mix in the potatoes and celery and cook another five minutes.?
  2. Mix the broth and peas into a pot and bring to a boil over high heat. Lower the heat and cook 15 minutes, or until the potatoes are tender.?
  3. Stir in the lettuce and cook for about two minutes. Mix in the mint, salt and pepper. Remove the pot from the heat and let soup cool slightly.?
  4. Spoon the soup in batches into a food processor or blender and puree until it’s smooth. Pour the soup back into pot and reheat.
  5. Serve with extra fresh mint leaves.

Curried carrot, raisin and cashew salad

Serves 2 people


  • 2-3 large carrots
  • 1/4 cup raisins
  • 1/2 cup raw cashew halves
  • 2 tablespoons olive oil
  • 2 tablespoons apple cider
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon freshly grated ginger
  • Dash of cinnamon
  • Salt and fresh black pepper to taste


  1. Slice the carrots into long ribbons with a vegetable peeler and then place them in a bowl with the raisins and the cashews.
  2. In a separate bowl, combine the olive oil, vinegar, curry powder, ginger and cinnamon by whisking vigorously. Add some salt and pepper to taste and then pour the dressing over the salad.
  3. Gently toss the salad to combine and then cover and place in the refrigerator for one hour prior to serving.

For Meatless Monday this week, ease your way back into a normal eating routine. Don’t forget that going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.

More Meatless Monday options

Get the buzz on broccoli
For the love of lentils
Salad sensations
Breakfast for dinner

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