There are numerous health benefits of eating vegan recipes. Going vegan can lower blood sugar levels and enhance the functions of a person’s kidneys. Veganism has also been linked to a lower risked of heart disease. One of the best known health benefits is losing excess weight. Here are 13 healthy vegan recipes that can help you with your vegan diet. Try them all! (not at once!) 🙂
1. Chickpea and Vegetables
Ingredients:
• 1 tsp olive oil
• 1 garlic clove (minced)
• 1/2 medium carrot (chopped)
• 1/4 medium yellow onion (chopped)
• 1/4 medium red bell pepper (chopped)
• 1/2 cup chickpeas (boiled)
• 1/4 tsp turmeric
• 1 tbsp nutritional yeast
• Pinch of chili powder
• Salt and black pepper to taste
• 2 oz spinach (chopped)
Instructions:
Good for one serving.
Set a large pan over medium-high heat.
Add 1 tsp olive oil and warm it up.
Saute minced garlic.
Add chopped carrot, yellow onion, and red bell pepper.
Saute until onion softens.
Add boiled chickpeas, 1/4 tsp turmeric powder, 1 tbsp nutritional yeast, a pinch of chili powder, salt, and black pepper to taste.
Stir until well combined.
Add chopped spinach and cook until wilted.
Remove from the heat and transfer to a plate.
Serve and enjoy!
2. Vegan Tofu Scramble
Ingredients:
• 7 oz extra firm tofu
• 1/2 tsp olive oil
• 1 tbsp nutritional yeast
• 1/4 cup soy milk
• 1/4 tsp turmeric powder
• 1/4 tsp paprika
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Salt and black pepper to taste
• 1 tsp dijon mustard
• 1 medium tomato (sliced)
• 1 oz avocado (sliced)
• 1/2 tbsp chives (chopped for garnishing)
Instructions:
Good for one serving.
Break extra firm tofu into smaller pieces using a fork.
Set aside.
In a small mixing bowl, add nutritional yeast, soy milk, turmeric powder, paprika, garlic powder, onion powder, dijon mustard, salt, and black pepper.
Mix until well combined.
Set aside.
Set a large pan over medium-high heat.
Add 1/2 tsp olive oil and warm it up.
Add tofu and let it cook for a few minutes.
Add the seasonings mixture.
Stir and cook for 5-10 minutes or until well combined.
Remove from the heat and transfer to a plate.
In the same pan, fry tomato slices.
Season with salt and black pepper to taste.
Remove from the pan and transfer to the plate with tofu scramble.
Add avocado slices.
Garnish with chopped chives.
Serve and enjoy!
3. Spinach, Carrot, and Potato Salad
Ingredients:
• 1 medium carrot (chopped)
• 4 oz potato (peeled and chopped)
• 1/4 medium green pepper (diced)
• 2 oz spinach (chopped)
• 1/3 cup chickpeas (boiled)
• 1 tsp olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
Instructions:
Good for one serving.
Boil chopped carrot and potato.
Drain and transfer to a mixing bowl.
Add diced green pepper, chopped spinach, and boiled chickpeas.
Drizzle with a mixture of olive oil, lemon juice, salt, and black pepper.
Mix until well combined.
Serve and enjoy!
4. Quinoa Salad
Ingredients:
• 1 medium carrot (chopped)
• 1 oz spinach (chopped)
• 3/4 cup quinoa (cooked)
• 1 oz avocado (chopped)
• 1 tsp white vinegar
• 1 tsp olive oil
• 1/4 tsp dried oregano
• 1 tsp dijon mustard
• Salt and black pepper to taste
Instructions:
Good for one serving.
In a sauce bowl, mix white vinegar, olive oil, dried oregano, dijon mustard, salt, and black pepper for the dressing.
Set aside.
Cook quinoa and put it in a mixing bowl.
Set aside.
Boil chopped carrot.
Drain and put into the bowl with cooked quinoa.
Add chopped spinach and avocado.
Drizzle with dressing.
Mix until well combined.
Serve and enjoy!
5. Vegan Fried Rice
Ingredients:
• 1 medium carrot (chopped)
• 1/4 cup brown rice
• 1 tsp olive oil
• 1/4 medium red pepper (chopped)
• Salt and pepper to taste
• 1/8 tsp chili powder
• 1/8 tsp cumin
• 1/8 tsp dried oregano
• 2 tbsp tomato sauce
• 6 grape tomatoes (sliced)
• 1 medium green onion (chopped)
• 1 tsp cilantro (for garnishing)
Instructions:
Good for one serving.
Cook brown rice according to package instructions.
Set aside.
Set a large pan over medium-high heat.
Add 1 tsp olive oil and warm it up.
Add chopped carrot and red pepper.
Cover the lid and let it cook until soft.
Add seasonings – chili powder, cumin, dried oregano, salt, and black pepper.
Stir until well combined.
Add cooked brown rice, tomato sauce, sliced grape tomatoes, and chopped green onion.
Stir until well combined.
Remove from the heat and transfer to a plate.
Garnish with cilantro.
Serve and enjoy!
6. Vegan Chili Recipe
Ingredients:
• 1 tsp olive oil
• 1 garlic clove (minced)
• 1/4 medium yellow onion (chopped)
• 1 medium carrot (chopped)
• 1/4 medium red pepper (chopped)
• 1/4 tsp ground cumin
• 1/4 tsp smoked paprika
• 1/8 tsp chili powder
• Salt and black pepper to taste
• 1/4 tsp dried oregano
• 5 oz diced tomatoes
• 1/2 cup vegetable broth
• 1/2 cup water
• 1 bay leaf
• 2 oz red beans (cooked)
• 1 tbsp parsley (finely chopped)
Instructions:
Good for one serving.
Set a saucepan over medium-high heat.
Add 1 tsp olive oil and warm it up.
Saute minced garlic and chopped yellow onion until soft.
Add chopped carrot and red pepper.
Season with ground cumin, smoked paprika, chili powder, salt, and black pepper to taste.
Stir until well combined.
Add diced tomatoes, vegetable broth, and water.
Put one bay leaf.
Cover the lid and let it simmer for a few minutes.
Add cooked red beans and finely chopped parsley.
Stir and cover the lid.
Let it simmer until vegetables are cooked.
Remove the bay leaf.
Remove from the heat and transfer to a plate.
Serve and enjoy!
7. Veggie Stir-Fry
Ingredients:
• 3 oz green beans (sliced)
• 1 tsp olive oil
• 1 garlic clove (minced)
• 1/4 medium yellow onion (chopped)
• 2 medium carrots (julienned)
• 2 tbsp water
• 3 oz broccoli florets
• 1/4 cup peas
• 1 tsp reduced-sodium soy sauce + 1 tsp honey
• Black pepper to taste
Instructions:
Good for one serving.
Boil 3 oz green beans and set aside.
Set a large pan over medium-high heat.
Add 1 tsp olive oil and warm it up.
Saute minced garlic and chopped yellow onion until onion softens.
Add julienned carrots and 2 tbsp water.
Cover the lid and let it cook until carrots are soft.
Add broccoli and cover the lid again.
Let it cook until broccoli is cooked.
Add peas.
Season with black pepper.
Add a mixture of 1 tsp reduced-sodium soy sauce and 1 tsp honey.
Stir until well combined.
Remove from the heat and transfer to a plate.
Serve and enjoy!
8. Broccoli Pesto Pasta Recipe
Ingredients:
• 2 oz whole wheat penne pasta
• 7 oz broccoli florets
• 5 basil leaves
• Small handful of parsley
• 3 tbsp pasta cooking water
• 1 tbsp vegan parmesan cheese
• 2 tsp olive oil
• Salt and black pepper to taste
• 1 red chili (chopped)
Instructions:
Good for one serving.
Boil 2 oz whole wheat penne pasta.
Set aside 3 tbsp of the cooking water.
Drain the rest of the water and set aside the penne pasta.
Steam 7 oz broccoli florets.
In a food processor, add the steamed broccoli florets, 5 basil leaves, and a small handful of parsley.
Process it until finely chopped.
While processing it, add 3 tbsp pasta cooking water that was set aside earlier.
Add 1 tbsp vegan parmesan cheese and 2 tsp olive oil.
Season with salt and black pepper to taste.
Process until well combined.
Set a large pan over medium heat.
Put the broccoli mixture in the pan.
Add the cooked penne pasta and chopped red chili.
Stir until well combined.
Remove from the heat and transfer to a plate.
Serve and enjoy!
9. White Bean Salad
Ingredients:
• 2 leaves Romaine lettuce (chopped)
• 7 cherry tomatoes (halved)
• 1/4 medium red pepper (chopped)
• 1 medium cucumber (peeled and chopped)
• 2 oz canned white beans
• 2 tbsp olives (sliced)
• 1 tsp white vinegar
• 1 tsp olive oil
• 1 tsp dijon mustard
• Salt and black pepper to taste
Instructions:
Good for one serving.
In a mixing bowl, add chopped Romaine lettuce, halved cherry tomatoes, chopped red pepper and cucumber, white beans, and sliced olives.
Drizzle with dressing mixture of white vinegar, olive oil, and dijon mustard.
Season with salt and black pepper to taste.
Mix well.
Transfer to a plate.
Serve and enjoy!
10. Spinach Wrap
Ingredients:
• 1/2 tsp olive oil
• 1/4 medium red pepper (chopped)
• 1/4 medium red onion (chopped)
• 5 oz spinach
• Salt and black pepper to taste
• 1 whole wheat tortilla
• 2 tbsp vegan cream cheese
Instructions:
Good for one serving.
Set a large pan over medium-high heat.
Add 1/2 tsp olive oil and warm it up.
Saute chopped red pepper and red onion.
Add 5 oz spinach.
Stir and cook until wilted.
Season with salt and black pepper to taste.
Remove from the heat.
Set aside.
Spread 2 tbsp vegan cream cheese on a whole wheat tortilla.
Place the spinach mixture in the middle.
Fold the bottom and sides to create the wrap.
Serve and enjoy!
11. Chickpea Salad
Ingredients:
• 2 oz spinach
• 3 basil leaves
• 1 garlic clove
• 1 tbsp vegan parmesan cheese
• 1 tsp olive oil
• 2 tbsp water
• 2 tbsp lemon juice
• 3/4 cup chickpeas (canned or cooked)
• 5 grape tomatoes (halved)
• 1/4 medium red onion (chopped)
• 5 kalamata olives
• Salt and black pepper to taste
Instructions:
Good for one serving.
In a food processor, add 2 oz spinach, 3 basil leaves, 1 garlic clove, 1 tbsp vegan parmesan cheese, 1 tsp olive oil, 2 tbsp water, and 2 tbsp lemon juice.
Whizz until finely chopped and well combined.
Set aside.
In a mixing bowl, add 3/4 cup cooked or canned chickpeas, 5 halved grape tomatoes, chopped red onion, and 5 kalamata olives.
Put the spinach mixture.
Season with salt and black pepper to taste.
Mix until well combined.
Transfer to a plate.
Serve and enjoy!
12. Strawberry, Spinach and Quinoa
Ingredients:
• 2 oz spinach (chopped)
• 3/4 cup quinoa (cooked)
• 3 strawberries (sliced)
• 1 tbsp walnuts (chopped)
• 1 tsp lemon juice
Instructions:
Good for one serving.
In a mixing bowl, add all ingredients.
Mix until well combined.
Transfer to a plate.
Serve and enjoy!
13. Chickpea and Tomato Quinoa
Ingredients:
• 1 tsp olive oil
• 1 garlic clove (minced)
• 1/4 medium yellow onion (sliced)
• 1/4 medium yellow bell pepper (sliced)
• 1 medium tomato (diced)
• 1 tsp tomato paste
• 1/8 tsp paprika
• 1/8 tsp cayenne pepper
• Salt and pepper to taste
• 1 oz spinach
• 2 oz chickpeas (cooked)
• 1 tbsp black olives (sliced)
• 3/4 cup quinoa (cooked)
• 1 tsp parsley (finely chopped, for garnishing)
Instructions:
Good for one serving.
Set a large pan over medium-high heat.
Saute minced garlic, sliced yellow onion, and yellow bell pepper.
Add diced tomato and tomato paste, then stir.
Season with paprika, cayenne pepper, salt, and pepper to taste.
Stir and cover the lid.
Let it cook until vegetables soften.
Add spinach and cover the lid.
Let it cook until spinach is wilted.
Add cooked chickpeas and sliced black olives, then stir.
Remove from heat and transfer to a plate.
Serve with cooked quinoa.
Garnish with finely chopped parsley.
Enjoy!
Images – https://www.youtube.com/watch?v=zmihwTg94g4
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