Every year, vegan cuisine is becoming more popular, and more and more people give preference to plant-based products. But it’s important to know what dishes and techniques will help bring out the flavour of the ingredients, so that vegan meals are delicious and varied. A few interesting recipes will help you do just that.
Plant-based sources of protein: how to replace meat?
The main source of protein for vegans is legumes, cereals, nuts and soya products. A variety of dishes from these products will help to replenish protein and diversify your diet.
Quinoa with vegetables and tofu
Quinoa is a source of vegetable protein and fibre. Boil quinoa until cooked, then fry sliced tofu in a little oil until golden. Add your favourite vegetables: bell peppers, broccoli, carrots. Mix the quinoa with the vegetables and tofu, add spices and a little lemon juice for freshness.
Chickpea falafel
Falafel is a classic Middle Eastern dish popular with vegans. To make falafel, soak chickpeas overnight, then grind them in a blender with fresh herbs, garlic, spices and a small amount of flour. Form the mixture into small balls and fry in a frying pan until golden. Serve with a fresh vegetable salad and tahini sauce for a rich flavour.
Noodles with peanut sauce and tempeh
Tempeh is a fermented soya product rich in protein and probiotics. To prepare the dish, boil the noodles, then pan fry the sliced tempeh until browned. Prepare the peanut sauce by mixing peanut butter, soy sauce, a little lemon juice and maple syrup. Combine the noodles with the tempeh and pour over the sauce.
Vegetable casseroles and stews: sources of vitamins and minerals
Vegetable casseroles and stews are a great solution for a rich and nutritious vegan dinner. These dishes allow you to use seasonal vegetables with spices and savoury herbs.
Aubergine and tomato casserole
For this dish, slice aubergines and tomatoes into circles and lay them out in a baking mould, alternating layers. Sprinkle fresh basil, oregano and dried garlic over the top. Season with olive oil and bake at 180 degrees until soft. The result is a flavourful and light dish that can be served with a slice of wholemeal bread.
Vegetable stew with potatoes and pumpkin
To prepare the stew, cut potatoes, pumpkin, carrots and celery into large pieces. Fry onion and garlic in a pan, add vegetables and stew on low heat with tomato juice and herbs. The stew turns out hearty and nutritious, rich in vitamins and fibre.
Courgettes with quinoa and spicy spices
Courgettes go well with quinoa to create a light and nutritious dish. Dice the courgettes, boil the quinoa, then fry the courgettes with garlic, turmeric and paprika. Mix with the quinoa and serve with greens – makes a hearty lunch or dinner.
Vegan desserts: how to treat yourself without harm?
Sweets can also be prepared in a vegan version. Plant-based ingredients, bananas, nuts and dried fruit, are excellent substitutes for the usual ingredients and allow you to enjoy sweets without remorse.
Avocado chocolate mousse
To make chocolate mousse, mix avocado with cocoa powder and a small amount of maple syrup. Whisk the mixture until smooth and serve with berries or nuts. This dessert is rich in antioxidants.
Oatmeal biscuits with banana and nuts
Mash a banana, add rolled oats and chopped nuts. Form biscuits and bake until golden. These biscuits are sugar free, yet sweet and flavourful due to the natural ingredients.
Energy balls made of dates and cocoa
These sweet balls are ready in just a few minutes and require no baking. Chop the dates, add cocoa, coconut shavings and nuts to taste. Form into small balls and place in the fridge for an hour.
Vegan cuisine offers a huge number of delicious and healthy dishes that are suitable for everyday meals and special occasions. Experiment with recipes, add your favourite spices and you will see that vegan cuisine can be not only healthy, but also very tasty.