Vegan or not these recipes will change your view of plant-based diets

Vegan or not these recipes will make you change the way you look at plant-based diets.

The rise of the vegan is something which we are all experiencing, whether you take part or not, it is fast becoming a more popular lifestyle choice. The reasons are positive; environmentally friendly, ethically sound, and of course the health benefits. A plant-based diet can provide you with all the necessary vitamins and minerals required for a very healthy body and mind. A wide variety of fruit and vegetables, whole grains, beans, healthy fats, no dairy and no meat or animal products is a highly nutritious way to eat. As long as you monitor the levels of protein and fibre for example and ensure you are getting a balanced diet.

Whether you want to be vegan or not you can’t deny how delicious and nutritious these recipes look…why not give some of them a try and see if you feel like incorporating some vegan dishes into your diet? I have stuck with main dishes as there is such a wide variety and if I get started on breakfast ideas and desserts, this blog will take hours to read!

Vegan Buffalo Cauliflower Tacos

by Vegan Heaven

A perfect mid-week lunch or evening meal for the whole family. I dare you to say you missed meat in this one! 

INGREDIENTS

For the cauliflower:

• 1 small head of cauliflower
• 3/4 cup all-purpose flour
• 3/4 cup unsweetened almond or rice milk
• 1/4 cup water
• 3/4 cup Panko bread crumbs
• 2 teaspoons garlic powder
• 2 teaspoons paprika powder
• 1 cup BBQ-sauce
• Sriracha sauce (optional)
• Salt
• Pepper

For the tacos:

• 1 small romaine lettuce, chopped
• 1/4 small red cabbage, cut into strips
• 1 avocado, cut into strips
• Juice of one lime
• Sriracha sauce
• Spring onions, cut into rings
• Fresh coriander
• 6 medìum corn or flour tortillas

For the vegan yogurt garlic sauce:

• 1 cup unsweetened plant-based yogurt
• 1-2 cloves of garlìc, mìnced
• Salt
• Pepper

INSTRUCTIONS

1. Heat the oven to 175 degrees.
2. In a large bowl, combine the flour, plant-based milk, water, garlic power, paprika, salt, and black pepper.
3. Cut the cauliflower into bite-sized florets. Dip the florets into the batter, making sure they’re completely coated. Roll them in the breadcrumbs. Line a baking sheet with parchment paper and lay the cauliflower florets on the baking sheet. Don’t put them on top of each other. Bake for 25 minutes. Remove and set aside.
4. Prepare your tacos; lay the flour tortillas out on a flat surface, place some of the lettuce and cabbage in the centre reaching out to cover the middle of the tortilla to its edges. Add some avocado pieces, and some lime juice and add a few pieces of the cauliflower. Drizzle with the garlic sauce, and sprinkle with coriander and spring onions….a little more lime juice to taste.

Enjoy!

Creamy Coconut Lentil Curry

by The Endless Meal

This easy to make Creamy Coconut Lentil Curry is a healthy vegan recipe that makes a perfect Meatless Monday dinner recipe. It takes less than an hour (mostly hands-off time) to make and is packed full of delicious Indian flavours. Make extras and you’ll have a giant smile on your face at lunch the next day.

INGREDIENTS

• 2 tablespoons coconut oil
• 1 tablespoon each: cumin seeds and coriander seeds
• 1 head of garlic, chopped (10–12 cloves)
• 1 – 28-ounce can of crushed tomatoes
• 2 tablespoons ginger, chopped
• 1 tablespoon turmeric
• 2 teaspoons sea salt
• 1 cup dried brown lentils

Optional: 1-2 teaspoons cayenne powder

• 1 – 15-ounce can coconut milk
• A few handfuls of cherry tomatoes
• 1 cup chopped cilantro

INSTRUCTIONS

1. Heat the coconut oil in a large pot or skillet over medium-high heat. Add the cumin and coriander seeds and toast until they start to brown, about 45 seconds. Add the garlic to the pot and let it brown, about 2 minutes.
2. Add the can of crushed tomatoes, ginger, turmeric, and sea salt to the pot and cook, stirring the pot a few times, for 5 minutes. Add the lentils and, if using, the cayenne powder, and 3 cups of water to the pot and bring it to a boil. Reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes, or until the lentils are soft. Stir the pot a few times to prevent the lentils from sticking to the bottom. If the curry starts to look dry, add an extra 1/2 – 1 cup of water.
3. Once the lentils are soft, add the coconut milk and cherry tomatoes and bring the pot back to a simmer. Remove the pot from the heat and stir in the cilantro.

Vegan Mushroom Stroganoff

By Vegan Heaven

Delicious comfort food any day of the week. Make extra to freeze, but be warned you may eat it all in one sitting!

INGREDIENTS

• 1 onion diced
• 2-3 cloves of garlic, minced
• 1 tbsp vegetable oil
• 300g mushrooms, sliced
• 4 tbsp white wine (optional)
• 1 tbsp tamari or soy sauce
• 3/4 cup vegetable broth or water (180 ml)
• 3/4 cup plant-based milk or cream (180 ml)
• 2 tbsp cornstarch
• Spice mixture: 1 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp smoked paprika, a pinch of chili flakes, sea salt & pepper to taste
• 1 tbsp nutritional yeast flakes (optional)
• Fresh thyme leaves and/or parsley (and/or tarragon), chopped
• Serve with brown rice, pasta of choice or some creamy mashed vegetables (potato & cauliflower, sweet potato, etc.)

INSTRUCTIONS

1. Heat oil in a large pan, add onion and fry for about 5 minutes. Add garlic and fry for a further 1 minute.
2. Now add the mushrooms and fry over medium heat for about 5 mins.
3. Pour in white wine (optional), vegetable broth, tamari (or soy sauce), and the spice mixture. I love adding nutritional yeast flakes as well but that’s optional! Bring to a boil.
4. Add cornstarch to the plant-based milk or cream (I used canned coconut milk, however, almond milk, oat milk/cream or soy milk/cream is fine too) and stir to dissolve.
5. Pour the milk/cream mixture into the pan and cook on low-medium heat for about 10 minutes until the sauce thickens. Taste and adjust seasonings as to your preference.
   
6. Add fresh thyme leaves and/or parsley and/or tarragon to taste! Enjoy with brown rice, pasta or mashed vegetables of choice!

Vegan Jambalaya with beans

by Sina at Vegan Heaven.org

This vegan jambalaya with beans and vegetables is the ultimate comfort food from the South! It’s super easy to make, so delicious and packed with proteins! 

INGREDIENTS

• 1 red onion, chopped
• 3 cloves of garlic, minced
• 1 red bell pepper, cut into medium-sized chunks
• 2 stalks of celery, chopped
• 2 vegan andouille sausages, roughly chopped (you could also use vegan Italian or Mexican sausages instead)
• 3 cups cooked rice
• 1 can chopped tomatoes
• 1 can kidney beans, drained & rinsed
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• 1 teaspoon Cajun seasoning
• 1 teaspoon smoked paprika powder
• 2 tablespoons soy sauce
• 1 teaspoon Tabasco
• Salt, to taste
• Cayenne pepper, to taste
• 2 green onions, cut into rings
• 1/2 cup fresh parsley, chopped

INSTRUCTIONS

1. In a large pan, heat some oil and sauté the red onion for about 2-3 minutes. Add the garlic and cook for another minute. Then add the bell pepper, the celery, and the vegan sausage. Cook for another 3 minutes.
2. Stir in the cooked rice, the kidney beans, the crushed tomatoes, the spices, the soy sauce, and the Tabasco and cook for about 5 minutes.
3. Season with salt and cayenne pepper and stir in the green onions and the chopped parsley.

Thai Curry

by The Ambitious Kitchen

This delicious Thai peanut coconut cauliflower chickpea curry is packed with bold flavours and plant-based protein. Make this cozy, vegetarian dish in one pan for the perfect weekday meal!

INGREDIENTS

For the curry:

• ½ tablespoon coconut oil
• 3 cloves garlic, minced
• 1 tablespoon freshly grated ginger
• 1 large carrot, thinly sliced
• 1 small head cauliflower, broken into florets (3-4 cups)
• 1 bunch spring onions, diced
• 1 (15 ounce) can light coconut milk
• ⅓ cup water or vegetarian broth
• 2 tablespoons red curry paste
• 2 tablespoons natural creamy peanut butter (or cashew butter)
• ½ tablespoon gluten-free soy sauce
• ½ teaspoon turmeric powder
• ½ tsp cayenne pepper powder, add more if you like extra heat
• ½ teaspoon salt
• 1 red pepper, julienned
• 1 can chickpeas, rinsed and drained
• ½ cup frozen peas

To garnish:

1. Fresh cilantro
2. Green onion
3. Chopped peanuts or cashews

INSTRUCTIONS

1. Place a large deep 10 inch deep skillet or a large pot over medium high heat. Add in coconut oil, garlic and ginger and cook for 30 seconds, then add in green onion, carrot and cauliflower florets. Sauté for 3-5 minutes until cauliflower begins to turn a slight golden brown and onions soften.
2. Next, add in coconut milk, water, curry paste, peanut butter, soy sauce, red cayenne pepper, turmeric, and salt, and stir well to combine. Then stir in bell pepper, and chickpeas; simmer over medium-low heat for 10 minutes. Taste, and adjust seasonings as necessary. Before serving, stir in frozen peas and simmer an additional minute, then pour into bowls or divide into meal prep containers. Garnish with cilantro, spring onion and chopped peanuts/cashews. Great with brown rice or quinoa for a full protein packed plant based meal.

Enjoy!

Stir Fried Sweet Chilli Tofu bowl

by The Foodie Takes Flight

This is a great quick and easy tofu recipe, try it out on some friends over lunch. Serve with an asian style coleslaw.

 

INGREDIENTS

• 2 blocks extra firm tofu (around 240g each), sliced into cubes
• 1 heaping tbsp corn starch
• 1/2 tsp salt 
• 1/2 cup red pepper, sliced into squares 
• 2 tbsp sesame oil, for frying
• Bunch of Spring onions, chopped 

Sweet Chilli Sauce:

• 6 cloves garlic, minced 
• 1/2 tbsp corn starch
• 2 tbsp coconut sugar
• 1 1/2 tbsp maple syrup
• 2 tsp chilli sauce (I used Sriracha) 
• 1/8 cup soy sauce
• 2 tsp sesame oil

INSTRUCTIONS

1. Dry the tofu and cut into cubes. I wrap the tofu in towels and place a plate on top of it until excess liquid is absorbed by the towels. 
2. Sprinkle the salt on the tofu cubes. Add the cornstarch. Coat the tofu well.
3. In a bowl, mix all the ingredients for the sauce. 
4. In a pan, heat around 1 1/2 tbsp of oil and then fry the tofu cubes until crisp and golden. You may need to turn them as they cook.
5. Take out the tofu and sauté the spring onions and bell peppers in a little oil. 
6. Add in the tofu, sauce, and then mix well. The sauce will thicken from the corn starch.
7. Serve with a bowl of rice and enjoy while hot!

Distance Learning Diploma in Nutrition

Here at the School of Natural Health Sciences we offer over 60 holistic therapy courses and some of our most popular courses are our nutrition based ones.

 

We’ve recently added Plant Based Nutrition to our portfolio of courses to cater to the growing demand for knowledge about this topic. Our Vegan and Vegetarian Course is not only fantastic for a therapists portfolio it can also be used as a ‘Self Help’ guide if you wish to learn about changing to a Vegetarian or Vegan lifestyle for yourself or your family!

 

• Visit our A-Z Course listing page
• Don’t miss our Special Offers – we have a “2 for 1” offer on all our Nutrition Courses.
• Contact us with any questions you might have, we’d love to help!

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