Delicious vegan recipes for the vegan diet
We are going to teach you the best healthy recipe alternatives that you can prepare to follow a vegan diet and guarantee a good nutritional contribution.
Following a diet is not always easy. It is essential to propose a series of recipes that maintain balance at a nutritional level.
It is important to mention that the vegan diet requires supplementation. Frequently, the needs in terms of vitamin B12, iron, and vitamin D are not covered by food.
Vegan Falafel Recipe
Falafel is a very simple preparation, typical of Middle Eastern cuisine.
Ingredients
- 300 g of dried chickpeas
- 2 garlic cloves
- 1 onion
- 4 tablespoons of flour
- 1 bunch of coriander (just the leaves)
- 1 tbsp salt
- 1 tsp bicarbonate of soda
- 2 tablespoons of cumin
Preparation
Step 1
Soak the chickpeas for a minimum of 12 hours. Then, strain the chickpeas and process them with the rest of the ingredients, and blend until they are all disintegrated (do not mash). Let the mixture rest in the cold for 1 hour.
Step 2
Shape the discs and put them in a pan with plenty of hot oil, cook on both sides for a couple of minutes until they are golden brown over medium-high heat.
Step 3
Place on kitchen paper to absorb excess oil. They can also be baked.
Noodles with tofu
Guaranteeing a good protein intake is decisive in the context of vegan diet recipes. These nutrients have been shown to help prevent the development of problems that affect lean mass.
Ingredients
The ingredients that you will need to prepare this dish are the following:
- 120 grams of rice noodles
- 200 grams of firm tofu
- 1 red bell pepper
- 1 fresh ginger
- 15 milliliters of soy sauce
- 1/2 teaspoon ground curry
- 1/4 teaspoon granulated garlic
- 1 lime
- freshly ground black pepper
- Salt
- Extra virgin olive oil
- Fresh parsley
Preparation (Step by Step)
- First, you have to discard the tofu liquid, draining it well. To dry it, it will have to be covered with several layers of kitchen paper and left to rest for about 15 minutes with weight on top.
- Then it is cut into small pieces and heated in a pan with extra virgin olive oil. Once it is golden, it is removed.
- Cook the noodles in plenty of salted water according to the manufacturer’s instructions. When they are ready, drain and loosen them with a fork.
- Then the ginger is grated, and the pepper is cut into thin strips. These ingredients are sautéed for a couple of minutes and mixed with the tofu and noodles.
- To finish, all you have to do is a season and add a little soy sauce with spices. You can reheat everything in the same pan, adding a little parsley serving.
Soy stuffed aubergines
Eggplants represent a source of antioxidant quality for vegan diet recipes. For this reason, it is good that they appear in the campaign.
Ingredients
In this case, the following ingredients will be necessary:
- 2 eggplants
- 150 grams of textured soy
- 100 milliliters of vegetable broth
- 50 milliliters of tomato sauce
- 50 milliliters of bechamel sauce
- 3 grams of sweet paprika
- 60 grams of grated vegan cheese
- Salt
- freshly ground black pepper
- Extra virgin olive oil
Prepration(Step by Step)
- First, you have to mix the vegetable broth with the two sauces, incorporating the soy and waiting for it to hydrate well.
- Meanwhile, prepare the aubergines. These vegetables will have to be washed well, and remove the stem and cut them in half lengthwise. The pulp is also cut without reaching the base and sprinkled all over with extra virgin olive oil and salt.
- The halves are then placed in the microwave, covered with perforated plastic wrap, and cooked on full power for 10 to 12 minutes.
- After a time, the aubergines are emptied to get a base to fill. The pulp is mixed with soybeans and sauces.
- Then paprika, salt, and black pepper are added to the preparation to taste.
- Only left to fill the eggplant shells and sprinkle with cheese to gratin.
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