30 easy vegan recipes and delicious
One example is Dr. Neal D. Barnard, MD, professor at the University of Washington School of Medicine and Health Sciences and author of the well-known 'Eat healthy, eat vegan', one of the essential guides to get started in veganism, which is much more: both as a lifestyle that involves seeking animal-free excellence in everything a vegan touches and does (even says), from the world of cosmetics to clothing.
Dr. Barnard defends vegan nutrition plans by emphasizing their many benefits, one of which has to do with making life easier for those living with diabetes, not to mention good for the environment. And he refutes myths such as the most universal, the one that ensures that the vegan diet does not contain enough protein. He recalls that protein needs in women, for example, are 46 grams per day, which a balanced vegan diet more than meets.
The truth is that veganism is having a real boom; So far this year, the number of vegans has increased by 34%, and today, in Spain, almost 8% of people over 18 are vegans. Surely you have also considered getting started with it on more than one occasion, but doubts, ignorance and the misconception that the ingredients cannot be found in any supermarket have thrown you back. Nothing could be further from the truth: the proof is these exquisite, healthy, extremely easy and environmentally friendly recipes that we have selected. Grab paper and pen!
Terrifying pumpkin
Make a max-mix to celebrate World Vegan Day, but also Halloween with this recipe called Tershi or creamy pumpkin and garlic pate, a Libyan dish that is Take as an appetizer or garnish.
Ingredients:
Heat the olive oil in a wide saucepan, add the pumpkin and then the grated garlic. Stir, cover and leave for about 10 minutes. Add the salt, paprika, cumin, lemon juice and harissa, and continue cooking, continuing to mash the pumpkin until it is creamy.
Wok udon noodles with vegetables
We love everything that is made in the wok, we can't help it: noodles, vegetables and soy, why do we want more?
Ingredients:
Prepare the noodles according to the package directions (although cooking usually takes no more than 5 minutes). Chop the vegetables. Put a splash of oil in the wok and add the onion and carrots, about 10 minutes later the broccoli, and a few minutes later the cooked noodles and sauces. Rectify salt and add the sesame.
Chocolate dessert
We loved this recipe from the three sisters of Hola Vegan, not to mention chocolate in their delicious recipes.
Ingredients:
Place all the ingredients in the blender and beat until you get a creamy and lump-free mixture that you will place in small jars in the fridge, where it will take on a denser consistency with the cold, due to the presence of chocolate.
Vegan potato omelette
Today, replacing the egg in the kitchen is becoming easier thanks to culinary technology, even to achieve the perfection of our most national dish, such as the one get with this recipe from Directo al Paladar.
Ingredients:
Peel the potatoes into thin slices and julienne the onion. Put abundant oil in a pan and fry over low heat and with a lid for 30 minutes. In a deep bowl, mix the water with the flour, beating until smooth. And it proceeds as in a traditional potato omelette. Remove the potato and onion, let it drain and add to the flour and water mixture, letting it rest for about 10 minutes. Make the tortilla respecting the curdling time, yes, so that the flour is not raw. And voila!
Vegetable mayonnaise
And add it to all your dishes to give them more consistency or flavor, such as vegetable or falafel tacos.
Ingredients:
Take the mixer and do the same as if it were a normal mayonnaise. Put all the ingredients except the oil, place the end of the mixer, hit the "on" and see adding the oil little by little in a trickle while you don't stop beating, up and down.
Miso soup
Here we could not miss our favorite Japanese miso soup, one of the most nutritious dishes (thanks to the kombu seaweed and tofu), balanced and easy that exist. We love it, especially in the fall!
Ingredients:
Bring the water to a boil. Separate half a glass where you will dissolve the miso paste. Put the seaweed in the pot and cook for 5 minutes. Add the tofu and the vegetables in small pieces and let it boil for another 5 minutes. Remove from the heat, add the dissolved miso and serve.
Grated Vegan "Cheese"
We guarantee that adding this preparation to your spaghetti will be even tastier than the real thing. You don't have to be an expert to get a good result in 2 minutes. This composition is from Vegan Recipes.
Ingredients:
In a glass jar that will then go to the fridge tightly closed, add the crushed seeds with the rest of the ingredients. Mix well and put in the cold. It lasts "in eternis" so make sure you prepare a good quantity.
Coca de verduras
This Mediterranean dish works perfect as a single dish or to take to the countryside or on excursions.
For the coke:
Vegetables:
Dissolve the yeast in the warm water, and add to it the rest of the ingredients to make the dough. Knead and form a ball that you will let rest for 1 hour free, sheltered from drafts. Meanwhile, preheat the oven to 200ºC and cut all the vegetables into julienne strips. After an hour, roll the dough to flatten it and give it the shape of a coca. Arrange the vegetables on top of the coca and add a stream of extra virgin olive oil and sprinkle a little salt. Bake between 25 and 30 minutes. You can take it hot or cold.
Lentil salad
Fresh and perfect for a dinner on the terrace, you will surprise your vegan friends with this colorful and handy first course that has inspired us Easy home cooking.
Ingredients:
Wash the lentils and let them drain. Chop the tuna, the spring onion, the olives and the peppers, add the corn, mix everything in a salad bowl and season. Put in the fridge for half an hour before serving.
Vegan banana muffins
We love this recipe from Vegan Recipes with super easy banana. You won't be able to have anything else for breakfast!
Ingredients:
In a bowl, add the ingredients in the order in which we detail them, and mix well with a spoon. Pour the mixture into special muffin molds and bake at 180ºC for 20 minutes. Before unmolding them, you have to make sure that you insert the tip of a knife into them and it comes out dry.
Vegan corn-based honey
Yes, you can also sweeten your dishes without embarrassing bees, one of the most important animals on the planet for their future.
Ingredients:
To extract the bones, you have to cook the ears and separate the kernels with a knife. Put them in a pot, fill with water and boil for 15 minutes. Remove from the heat and strain. Pour the resulting liquid back into the pot and add the cornstarch and sugar. Mix and add the turmeric and glucose. You will see that it is reduced until it reaches the texture of a syrup or syrup. Place it in a clean, sterilized jar, and when it cools down, put it in the fridge.
Chickpea curry
This dish is very exotic; Chickpeas are the staple of the diet in dozens of Middle Eastern countries.
Sauté the mushrooms and finely chopped onions. Add the chickpeas and sauté until you notice them slightly golden. Add the cream, the curry, the cumin, the garlic and the salt, and leave it on the heat for five more minutes. Withdraw. On the other hand, cook the white rice in a vegetable clade. Finally, mix both dishes into one.
Sautéed zucchini and lentils
The vegetable protein provided by the lentils makes this dish a completely unique meal.
Ingredients:
To cut the zucchini into half moons, first you have to make a longitudinal cut to obtain two bars, which you will section into thin slices. Put a skillet over medium heat and add the zucchini in a little oil. Season with salt and pepper and add the sliced garlic, and 2 minutes later, the parsley. To finish, we add the lentils and heat them in the mixture.
Homemade Falafel
Show your family that you are a cosmopolitan girl capable of being vegan and international at the same time with a typical Middle Eastern snack. You will hallucinate with how little they last on the plate.
Ingredients:
Soak the chickpeas overnight in plenty of water. Drain and blend with a powerful blender. Add the chopped onion, garlic, parsley and coriander, and plenty of water until you obtain a liquid paste that you will transfer to a bowl to season. Add the cumin, baking soda, and breadcrumbs to thicken, and mix well. Put in the freezer for 15 minutes, and take out to shape the balls with the size of a round croquette. Fry them in very hot oil for approximately 2 minutes. Remove to a plate with absorbent paper and serve immediately.
Vegan chicken soup
On the Danza de Fogones website there are healthy, easy, delicious recipes... and vegan! This soup is perfect now that the cold is coming. A wonderful first course to sit down after reading your favorite book.
Ingredients:
Heat the oil in a pot. Add the vegetables and vegan chicken and sauté over medium-high heat. Add the other ingredients except the pasta, and when the broth starts to boil, add the pasta and cook for 10 minutes. Remove the bay leaves and serve.
Vegan pumpkin croquettes
If you prefer to make them at home instead of ordering one from Cristina Comenge, from Oído Cocina Gourmet, with this recipe you will have them ready for the pan in 15 minutes.
Ingredients:
Cut the pumpkin into 2 cm cubes and roast them in the oven at 180ºC drizzled with a little oil. Crush with a fork, leaving a few pieces. On the other hand, heat the oil over medium heat and add the flour. Stir for 5 minutes without toasting. Add the coconut milk, broth and spices and cook for about 12 min. stirring constantly or until textured. Add the pumpkin and stir until well integrated. Empty the contents into a baking dish and cover with cling film. Let the dough cool until it can be rolled. Coat in coconut milk and panko, and fry in very hot oil. Enjoy!
Chocolate Truffles
Couldn't you believe vegans eat truffles? And it is that another world is possible. The inconvenient? That they will be seen and not seen. Treat yourself...
Ingredients:
Mash all the ingredients together, make balls with the dough and keep in the fridge until serving time.
Vegan Eggplant and Tofu Burger
The "minced meat" softbread sandwich is one of the most sought-after recipes in the vegan portfolio. Making one in record time is possible. And enjoy it, too!
Ingredients:
Remove the skin of the aubergine and mash together with the tofu, onion and garlic and parsley. Add the oats and salt and continue grinding. You have to get a paste with which to shape a hamburger. If it's too runny, add more oats until you get the right texture. Shape the burgers and brush them with olive oil. Cook them on the grill and taste them between two special breads or alone. You can accompany them with lettuce and tomato, like a traditional one.
Pancakes with Berries
Raise your hand if you know someone who doesn't love pancakes. If you try these, you won't want to snack on anything else.
Ingredients:
Mix the flour, yeast, salt, and sugar in a large bowl. Gradually add the oatmeal drink, water and melted butter. Stir well. Heat a large skillet over medium heat, grease it with coconut oil, then add a tablespoon of batter to the skillet. Fry for 2 minutes on each side, and repeat until all the dough is finished. Serve with the berries, some maple syrup, and 2 tablespoons of butter.
Pean Meatballs
Who said vegetables are bland or boring? Banish those myths by making a delicious dish like this one, and tell us about it.
Ingredients:
In a food processor, place the peas and grind until smooth. Sauté the onion with the garlic, and in a bowl, combine the other ingredients. When it cools down, shape balls with your hands and put them in the oven on a tray with baking paper or aluminum foil for 15 to 20 minutes at 180 °C.
Vegan tiramisu
As you read it. It is possible to have a wonderful tiramisu without interfering in the life of the animals. There goes this recipe that will run from hand to hand. Insured!
Store the can of coconut milk the night before in the fridge, so it will be easier to separate the solid part the next day. Put this part in the blender glass and add the shredded tofu and the sweetener. Blend until the mixture is homogeneous and smooth. On the other hand, prepare the coffee. Dip the biscuits in it and assemble the tiramisu, putting a layer of biscuit and another layer of cream until the mold is filled. Finish by sprinkling some cocoa powder. Put in the fridge to set up well.
Spinach and Tofu Salad
Get full of vitamins with this salad whose focus is on Popeye's favorite food, a torrent of vitamins that will prepare you for the dark autumn and the return to the most intense activities ambitious.
Ingredients:
Mix all the ingredients except the raw spinach and cherry tomatoes and let the mixture "macerate" for an hour. Add the vegetables and... voilà!
Vegetable Sobrasada
We know, it's one of your favorite treats, but... do you remember the last time you had it? Celebrate that today you will taste it again... and without fat!
Ingredients:
Put the cashew nuts in water the night before, and the dried tomatoes in EVOO. When you have it, strain both (don't throw away the EVOO, it will serve you for the splash that you have to add at the end). Put all the ingredients in a blender glass and beat until you get a homogeneous cream and as thin as possible. Serve in a container and decorate with oregano.
Artichoke Chips
Crunchy and tasty, with that touch between sweet and bitter, the chips of this vegetable, a favorite of many, are a perfect delicacy for an informal snack. And it couldn't be easier to do!
Ingredients:
As recommended in this Begin Vegan Begun recipe, cut the outer part of the artichoke and any remaining tough leaves, all the way down to the heart. Cut them into very thin slices and place them in ice water with lemon for 15 minutes. Drain the slices, pass them through the flour and fry over high heat until golden. Remove to a plate with blotting paper and sprinkle with coarse salt.
Vegan sushi
As you can see, none of your favorite dishes escapes the influence of veganism. And it is that everything is possible!
Ingredients:
Wash the rice until the water runs white. Put two cups of water in a pot over high heat, and when it starts to boil, lower it to a minimum and leave for about 10-15 min. more until completely dry. Let cool, add a few tablespoons of cream cheese so that it is not so dry and place spoonfuls on a nori seaweed, leaving 1 and a half centimeters at the edges so that the filling does not come out. If you wet the edges of the seaweed it will stick better. Place the filling in one corner and begin to roll trying to keep it as tight as possible. Accompany with soy sauce.
Crackers
Perfect for spreading anything you want, including the vegan sobrasada that is in this article.
Ingredients:
Mix the flaxseed with the water and let sit for 20 minutes. Combine the oatmeal, salt and bicarbonate of soda. Add the hydrated flaxseed and oil. Knead a little until smooth and stretch the dough very thin so that they are crunchy. Cut to the size you like and put them in a dish in the oven preheated to 180ºC. Cooking time: 20 minutes. Take out and let cool.
Pasta with Piquillo Pepper Sauce
Who doesn't like pasta? Probably one of the dishes with the most variety of ingredients and that allows for the most luxurious improvisations. Recreate yourself with this colorful and tasty dish that will put you in tune.
Ingredients:
Cook the pasta according to the manufacturer's instructions. In a pan with oil, brown the chopped garlic. In a blender put the garlic, a splash of oil, the dried tomatoes, the peppers and the tomato sauce, and integrate everything. Add the sauce, the drained pasta and the oregano to the pan and cook for 5 minutes. Serve with a little more oregano and grated vegan cheese, as advised at Danza de Fogones.
Pesto
It is a favorite pasta dish for many of us. Aromatic and nutritious, here is the recipe with which you will surprise:
Ingredients:
Mix all the ingredients to make your own pesto. Cook the eggless pasta al dente, and add the sauce.
Vegan Cheesecake
A classic from the dessert universe, and one of the favorite epilogues at dinners with friends. The most surprising mix that makes you forget about cheese.
Ingredients:
Preheat the oven to 180ºC. Meanwhile, in a bowl, mix the oats, the date syrup and the butter, place the mixture in the base of a mold and put it in the fridge. On the other hand, beat the milk, tofu, juice, yogurt and flour, and pour the mixture over the dough in the mold. Bake for 45 minutes, and let cool before unmolding. It serves.
Sweet Potato Pudding
Perfect for breakfast or an afternoon snack, it's filling and flavorful, and a go-to for dessert or spread on a slice of toast. Finding sweet potatoes in the supermarket is easier than you thought, you just never looked for them.
Ingredients:
It couldn't be easier. Place all the ingredients in the blender and hit "On". When the paste is homogeneous, that's it!
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