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The vegan diet is based on foods only from the vegetable kingdom, excluding any type of animal product, such as meat, eggs, cheeses of animal origin and milk. Despite this restriction, vegan food can be very varied and creative, making it possible to adapt various recipes such as hamburger, cheese, pate and even barbecue.
Check below 11 recipes to help vary the menu and bring healthy news that fit the vegan diet.
1. Vegan bean and beet burger
The gluten-free bean burger can be used for lunch or dinner, in savory dishes or in small formats to make sandwiches at children's parties, for example.
Ingredients:
- 1 cup of chopped white onion;
- olive oil to grease the pan;
- 2 cloves of minced or crushed garlic;
- 1/2 cup of grated beets;
- 1/2 cup of grated carrot;
- 1 tablespoon of shoyo sauce;
- cayenne pepper to taste (optional);
- 1/2 lemon juice;
- 2 cups of cooked beans;
- 3/2 cup of cornmeal;
- salt to taste.
Preparation mode:
Sauté the onion and garlic in a drizzle of olive oil until withering. Add beets, carrots, shoyo, juice of half a lemon and a pinch of cayenne pepper. Sauté for 10 minutes. In a food processor or blender, add the beans, the pan saute and a pinch of salt, gradually adding the cornmeal. Remove or form the hamburgers of the desired size by wrapping each hamburger with a little cornmeal. Place the hamburgers in a pan greased with olive oil and bake in the medium oven for about 10 minutes on each side.
2. Oat and eggplant burgers
This vegan oat and eggplant burger is a great gluten-free option for a different weekend meal, as well as being rich in protein, iron, zinc, phosphorus, fiber and B vitamins.
Ingredients:
- 1 cup of rolled oats;
- 1 onion;
- 2 garlic cloves;
- 1 eggplant;
- 1 strip of red pepper;
- 1 tablespoon of tomato sauce;
- 2 tablespoons of grated beets;
- 1 tablespoon of ground flaxseed;
- 2 tablespoons of chopped chives and parsley;
- Salt and olive oil to taste.
Preparation mode:
Wash and dice the onion, garlic, eggplant and peppers. In a saucepan, bring the oats to a boil with ½ cup of water for 10 minutes. In a heated frying pan, brown the garlic, onion with a drizzle of olive oil, then add eggplant, peppers, tomato paste, add the kitchen oats, grated beets and flaxseed, season to taste, cook for 5 minutes.
Grind everything, in a blender or processor, to the point of a granular and moldable dough, after heating, moisten your hands with oil to remove the portions, in a ball shape and then flatten them. Grill the burgers in a hot frying pan until they are lightly browned, or alternatively brush the burgers with olive oil and bake at 200 ° C for 20 minutes.
3. Cheddar
Vegan cheddar cheese is rich in fats welcome from olive oil and antioxidants from turmeric, nutrients that help improve circulation, reduce inflammation in the body and prevent problems such as cancer and heart attack.
Ingredients:
- 1 cup of raw cashew nuts;
- 1 tablespoon full of turmeric;
- 3 tablespoons of olive oil;
- 1 clove of garlic;
- 1 tablespoon of lemon;
- 1/2 cup of water;
- 1 pinch of salt.
Preparation mode:
Beat all ingredients in a blender and store in the refrigerator until firm. If the blender is not able to beat the chestnuts easily, you should soak them in water for about 20 minutes and drain well before beating.
4. White vegan cheese
Vegan cheese is a good option for appetizers and accompaniment, and can be used to fill other recipes.
Ingredients:
- 125g of macadamia (soaked overnight and drained);
- 125 g of cashew nuts (soaked overnight and drained);
- 1 tablespoon of salt;
- 2 tablespoons of lemon;
- 2 tablespoons of flaked nutritional yeast;
- 2 tablespoons of powdered onion.
Preparation mode:
In the processor, beat the chestnuts to the point of small pieces. Add remaining ingredients with 180 ml of water, and beat the processor again until smooth and creamy consistency.
5. Avocado mayonnaise
Avocado mayonnaise is rich in good fats that help increase good cholesterol and prevent cardiovascular disease. It can be used in sandwiches or as a salad or pasta dressing.
Ingredients:
- 1 medium ripe avocado;
- 1/2 cup of chopped parsley;
- 2 tablespoons of yellow mustard;
- 2 tablespoons of lemon juice;
- salt to taste;
- 1 clove of garlic without core (optional);
- 1/2 cup of extra virgin olive oil.
Preparation mode:
Beat all the ingredients in a blender and store the mayonnaise in the refrigerator.
6. Vegan pate: chickpea hummus
Hummus is a very nutritious pate and rich in protein from chickpeas. It is a great option to eat with toast, crackers and to spread on bread as a sandwich sauce.
Ingredients:
- 2 cups of cooked chickpeas;
- ½ cup of chickpeas cooking water or more, if necessary;
- 1 tablespoon of tahini (optional);
- 1 lemon juice;
- 2 tablespoons of olive oil;
- 1 bunch of parsley;
- 1 teaspoon of salt;
- 1 clove of minced garlic;
- black pepper to taste;
- 1/2 teaspoon of cumin.
Preparation mode:
Beat all the ingredients in the blender, adding more of the cooking water, if necessary, to beat better. Finish by adding spices such as olive oil, parsley, sweet paprika, black pepper and salt to taste.
7. Vegan barbecue
To make a delicious and nutritious vegan barbecue, you can use the following ingredients:
- Tofu;
- Mushrooms;
- Meat and soy sausage;
- Eggplant cut into cubes;
- Onions cut in half or whole with peel, to go to the barbecue and get a sweet taste;
- Stuffed peppers cheese;
- Carrot in large cubes;
- Cauliflower;
- Zucchini;
- Broccoli;
- Pod;
- Corn cob;
- Seedless tomatoes;
- Fruits like apple, pineapple and peach.
Preparation mode:
Roast tofu, mushrooms and soy meat on the barbecue. All vegetables can also be roasted, especially the pepper stuffed with cheese, which will melt in the heat. In addition, vegetables can be eaten raw in the form of salad, and garlic bread can be used to accompany vegan meats.
8. Vegan brigadeiro
The vegan brigadeiro is quick and easy to make, but it still needs moderation and not consuming in large quantities to avoid excess calories from sweets.
Ingredients:
- 1 cup of demerara sugar;
- 1/2 cup of boiling water;
- 3/4 cup of oatmeal;
- 2 tablespoons of cocoa powder.
Preparation mode:
Beat the sugar in the blender with the boiling water for about 3 minutes, and add the oatmeal then, beating for about 2 more minutes until you get a smooth cream, with the consistency of condensed milk. To make the brigadeiro, just mix the condensed milk with the cocoa and bring it to a boil until it comes out of the pan.
9. Vegan Pancake
This is the simple recipe for a vegan pancake, which can be used as a base for sweet pancakes served for snacks or breakfast, using fillings such as fruit jam, honey or fresh fruit, for example.
Ingredients:
- 1 cup of vegetable milk;
- 1 shallow teaspoon of baking powder;
- ½ cup of wheat or oat flour;
- 1 Banana.
Preparation mode:
Beat all ingredients in a blender until smooth. Use about 2 tablespoons of dough for each pancake, which should be made in a non-stick frying pan or previously greased, letting it cook over low heat on both sides.
10. Carrot and apple toffe cake
Raw vegan cake, rich in minerals, calcium, magnesium, potassium, iron and zinc. The carob together with cocoa powder, reminiscent of caramel.
Ingredients:
- 2 peeled and grated apples;
- 2 peeled and grated carrots;
- 115 g of nuts;
- 80 g of dry shredded coconut;
- ½ teaspoon of cinnamon;
- 2 tablespoons of carob;
- 2 tablespoons of raw cocoa powder;
- 1 pinch of sea salt;
- 150 g of raisins;
- 60 g of dry apple (soaked for 15 minutes and drained);
- 60 g of pitted dates (soaked for 15 minutes and drained);
- 1 peeled orange.
Preparation mode:
In a bowl, mix apples and carrots, nuts, coconut, powdered carob, raw cocoa, cinnamon, salt and raisins. In a blender, mix soaked dried apples, dates and oranges until dough is obtained. Then, grease a 20 cm round pan with parchment paper, press the dough into the pan and refrigerate for 3 hours.
11. Vegan chocolate cake
Vegan chocolate cake, without sugar, rich in calcium, iron, zinc and omega 6.
Ingredients:
Cake
- 200 g of dry pitted dates;
- 2 cups of wheat flour;
- 3 tablespoons of raw cocoa;
- 1 tablespoon of baking powder;
- 1 teaspoon of baking soda;
- 1 ½ cups of vegetable milk;
- 4 tablespoons of coconut oil;
- 1 teaspoon of lemon juice.
Roof
- 1 tablespoon of corn starch;
- 7 teaspoons of cocoa;
- 1 cup of almond milk.
Preparation mode:
Pasta: crush the dates in a processor, then mix all the ingredients with a fork. Bake in a preheated oven at 180 ° C for 30 minutes.
Topping: Dissolve corn starch in cold vegetable milk, stirring with a mixture, mix with cocoa and boil for 5 minutes. After warming, serve on the cake.