Good Friday: Have a Meat-Free Meal


Tomorrow is Good Friday, and anyone who is honoring this important day will want to have a meat-free meal come dinnertime. Actually, Good Friday is a day of fasting. The prescribed diet for Good Friday is about two small snacks during the day, then one meal at night. So since there is only one meal to be eaten, you’d better make it a good one! So I sifted through my veg recipes and pulled out a few that I pretty much know you will love for your Good Friday Meal. Each of these two recipes is packed with protein, carbs, veggies and healthy fats. My favorite Good Friday recipes: Rustic Tofu Veggie Pot Pie and Coco Almond Quinoa Risotto with Saffron Gravy. And even if you are not religious – Good Friday falls on Earth Day – so you have another reason to make it a meatless Friday..

Good Friday – can you eat meat? No. Here’s the deal: “Good Friday is a day of strict fasting (only one full meal, and two small snacks that don’t add up to to a full meal) and abstinence from all meat and foods made with meat. This abstinence is a form of penance in honor of the death of Christ on the Cross.” –source

My first meal suggestion is for a Rustic Tofu Veggie Pot Pie. The Flavors: A thick, savory-sweet yam biscuit crust wraps this pie. Inside is a rainbow of Greenmarket ingredients including: roasted red carrots, caramelized roasted red onions, chunks of baked sweet potato, organic tofu cubes, a hint of green edamame beans, fresh herbs, nutritional yeast and a soy milk liquid base. This entree is packed with flavor and really has all the components of a hearty meal – so you don’t even have to fuss over side dishes. You have protein, veggies, fiber, grains and healthy fats all bundled up into this gem of a recipe. (recipe below)

My next suggestion is for my Coco Almond Quinoa Risotto. I adore this recipe. In fact I made it to the second round finals of the Aetna Healthy Food Fight Cooking Competition with this recipe. Mushrooms, coconut milk, saffron, quinoa and almonds mesh together in this cozy, aromatic dish. Get my Coco Almond Quinoa Risotto recipe here.

And if you want to peruse even more veg options for Good Friday – and beyond – check out Babble’s 19 Vegan Recipes for the Family slideshow.

Onto my perfect-for-Good-Friday pot pie recipe…

Rustic Tofu Veggie Pot Pie with a yam biscuit crust
vegan, makes one deep dish pie

Dish: try to use a deep pie shell – or you can even use a round or square cake pan – around 9″

Veggie Mix:
1 1/2 cups carrots, sliced into thin rounds
1 medium red onion, chopped
2-3 Tbsp olive oil
a few sprigs of fresh herbs (oregano, marjoram, thyme or rosemary)
1/4 tsp coarse sea salt

Baked Tofu Cubes:
2 cups extra firm tofu, drained and sliced into cubes
1/4 cup nutritional yeast
1 Tbsp agave syrup
1 Tbsp 24-seasoning blend (or desired combo of dried spices)
1/2 tsp sea salt
fresh pepper, a few dashes
1 Tbsp olive oil
2 tsp apple cider vinegar

Toss in’s:
1 medium sweet potato, baked, cooled, peeled and chopped into cubes
1/4 – 1/2 cup edamame beans (frozen)

1 1/2 cups whole wheat flour
1 tsp baking powder
1/3 cup sweet potato, mashed/cooled
1/2 tsp pepper
1/2 tsp salt
1-2 Tbsp olive oil
1/2 cup water
1/2 cup soymilk
if needed: extra water for loosening dough – extra flour for dusting/rolling

Roux/Liquid Base:
1 1/4 cups soy milk, plain
1 tsp olive oil
3 Tbsp flour
1 Tbsp spice blend or pinch of fresh herbs


1. Bake your sweet potato in the oven until tender. Then place the potato (skin still on) in the fridge until chilled.

2. Start your pie about 2+ hours before you may want to serve it. First, turn your oven to 400 degrees. Prep your onion/carrot mixture. Toss veggies with the oil and herbs. Lay on a baking sheet and roast until caramelized.

3. While your veggies are roasting you can get started on your tofu. Drain your tofu, and dry well with a paper towel – removing excess moisture will help flavor absorb into the sponge-like tofu. Slice into small cubes. Toss the cubes with the ‘baked tofu’ ingredients. Lay your tofu on a baking sheet and place in the heated 400 degree oven. Bake your tofu for around 20-30 minutes (edges should brown). Set aside.

4. Now that you have your tofu/veggie cooling on the counter, you can get started on your crust. Combine all the ingredients in a bowl and then knead on a floured surface by hand. Roll into a dough ball and place back in your bowl. Douse with a drizzle of oil to coat. Place your dough in the freezer for about 20 minutes while you work on the Roux/filling mixture.

5. Start on the roux by adding the soymilk, oil, spics and flour to a soup pot over low heat. Stir in the flour so it does not clump. Keep stirring until the roux becomes a thick gravy texture. Turn off heat.

6. Add your frozen edamame to the roux. Next, fold in the warm tofu cubes. Then the roasted veggies. Fold well until the ingredients are coated with the sauce. Lastly, I pulled my sweet potato from the fridge, peeled it and sliced it into large cubes. Then folded those into the mixture, gently. Set aside.

7. Finish the crust: pull your dough from the freezer and break into two rounds (one for top crust and one for the bottom). Roll out the first ball. Lay the bottom crust flat inside your deep pie dish. Poke a few holes in the crust to let it breath. Use your fingers to press it into place. It does not have to be perfect!

8. Next, pour in your filling. Pile it high and fill it deep.

9. Lastly, roll out your top crust, lay it over the filling and seal it on the sides with your fingers. You can brush a drizzle of EVOO on top of the crust if you’d like.

10. Bake your pie for 30 minutes at 375 degrees. In 30 minutes check on your pie. When your top crust is starts to brown and is a bit crisp to touch, it is done. Let pie cool on the counter for at least 30 minutes before serving.

See step by step photos here.
Bravo! You did it – this will make a delicious meal for your Good Friday dinner.

Article Posted 5 years Ago

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