Meatless meal ideas for Lent

For those observing the season of Lent, it is now a week into it. That means no meat on Fridays for approximately 6 weeks from Ash Wednesday to Easter. To help with what could be a tricky time in the kitchen, Chef Ora Smith from Martin's Super Markets shows Newscenter 16 several meatless cuisine options.

See below for Chef Ora's "meatless" recipes:


½ pound of fish cut into 1”-1 ½” chunks cut (choose a fish you know you like, bones and skin removed)
½ pound of shrimp
½ pound mussels or clams
**Feel free to add/include any other proteins you like/have (crab, squid, crawfish, oysters etc.)

4 Tbsp extra virgin olive oil
1 Tbsp minced garlic
1 large shallot, minced
2 carrots, diced
2 celery ribs, diced
½ fennel bulb, diced
**Feel free to add other vegetables if you like/have (celery root, parsnips, potatoes, rutabaga etc.)

1- 14.5 oz can of tomato sauce
pinch of sugar
1 Cup vegetable stock
2 bay leaves
1 pinch saffron (optional)
dry sherry (optional)

salt and pepper to taste

In a straight sided, heavy bottomed pan add olive oil, garlic, shallot, carrots, celery and fennel. Clarify vegetables over med-low heat. Once vegetables are softened, add tomato sauce, stock, bay, and saffron. Adjust seasoning with salt, pepper, sugar and sherry. Bring to a simmer. Add fish items, cover, and simmer for 15 minutes. Serve immediately.


1 pound sweet potatoes, peeled and diced ½”
1 14.5 oz can black beans, rinsed (pinto beans, kidney beans, or whatever you like/have can be used)
1 tsp minced garlic
2 jalapenos seeded and diced (optional)
salt and pepper to taste
pinch coriander
pinch cumin
pinch chili powder

1 cup rice, or 2 cups cooked (this can be white rice, brown rice, quinoa, or whatever you like/have)

Flour Tortillas

Additional potential fillings:
**Feel free to add or omit any ingredients you wish.

diced onion
diced tomatoes
diced avocados
chopped green onions
chopped cilantro
roasted corn
shredded lettuce
shredded cheese
sour cream
diced jicama

In a heavy bottomed pan add sweet potatoes to just enough water to cover. Boil potatoes until softened, approximately 15-20 minutes. Drain water, and add beans, garlic, and jalapenos. Return to stove over low heat, and cook until beans are heated trough. Season with coriander, cumin, chili powder, salt and pepper.

Cook rice as per usual, or according to package directions.

Place a small amount of mixture into the center of a flour tortilla; add rice and whatever other fillings you like. Fold and enjoy.


1 pound, 26-30 count shrimp (cooked)
bamboo skewers

**Use any vegetables you like/have (cherry tomatoes, diced bell peppers, chunks of red or white onion, pineapple, yellow squash or zucchini, mushrooms etc.)

** Use any marinade or glaze you like/have (bbq, teriyaki, lemon pepper, sweet and sour etc.)

Rice or other starch

Skewer shrimp and vegetables in any fashion/order you like, taking care to be sure each item is secure and tight. Make some skewers with just the vegetables, or just the shrimp if you like.

Set oven to Broil. Place skewers onto a sheet tray or cookie sheet. Brush skewers with chosen marinade/glaze. Place sheet on bottom rack of the oven for 4-6 minutes. Remove from oven, flip skewers, and brush again with marinade/glaze. Return to oven for an additional 4-6 minutes.

Serve over rice, or with other preferred side.

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