Tofu often gets a bad culinary rap—and rightfully so. When eaten on its own, plain tofu can be quite boring and doesn't taste like much of anything. When given an intense flavor boost in the form of bold sauces or complementary ingredients, however, it takes on rich, enjoyable flavors and becomes a go-to substitute for meat in countless traditionally beefy dishes, like meatloaf, meatballs and burgers.

In Food Network Magazine's recipe for Spaghetti and No-Meat Balls (pictured above), extra-firm tofu is incorporated into a mixture of garlic-laced mushrooms, sauteed onions and a pinch of red pepper flakes, which adds a hearty punch of flavor without a lot of fat. Together with breadcrumbs, the tofu binds the blend together so that it can be rolled into two-bite no-meat balls. A quick pan-fry turns the balls a deep golden-brown hue and gives them a slight crust on the outside. After simmering them in a light tomato-basil sauce, toss the nonmeatballs with your favorite kind of pasta for a family-friendly dinner than can be prepped in less than an hour.

For a light, refreshing side dish to round out the meal, try Food Network Magazine's Arugula-Mustard Salad (pictured right), a top-rated recipe made with only a handful of ingredients. Mix a simple dressing of mustard and white wine vinegar, then add peppery arugula and crunchy walnuts to create a fuss-free salad that's ready to eat in only 10 minutes.

Meatless Monday, an international movement, encourages people everywhere to cut meat one day a week for personal and planetary health. Browse more Meatless Monday recipes.