Do you ever find yourself feeling sluggish by midday, or lacking enough energy to push through your workouts? If so, your diet may be to blame. Instead of relying on empty calories from processed foods, consider incorporating more whole, plant-based foods into your meals. Veganism is a great way to accomplish this, and contrary to popular belief, this style of diet can be both satisfying and healthy.
Whether you’re already vegan or simply curious about trying it out, these seven vegan recipes will provide you with all the energy and nutrients you need to thrive.
1. Creamy Avocado Pasta
This dish is perfect for pasta lovers who are looking for a healthy and filling twist on traditional spaghetti. Avocado is a great source of healthy fats and fiber, while garlic and lemon add bold flavors to the meal. Here’s what you’ll need:
Ingredients:
– 1 pound linguine
– 2 ripe avocados
– 2 cloves garlic
– 1/4 cup fresh basil
– 1/4 cup fresh parsley
– 2 tablespoons lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
Directions:
1. Cook pasta according to package instructions and set aside.
2. In a food processor or blender, combine avocados, garlic, basil, parsley, lemon juice, olive oil, salt, and pepper.
3. Blend until the mixture forms a smooth, creamy sauce.
4. Pour the sauce over the cooked pasta, toss until evenly coated, and serve.
2. Black Bean and Quinoa Salad
This colorful salad is packed with protein, fiber, and an array of vitamins and minerals from the different vegetables. The avocado and lime dressing ties all the flavors together, giving the dish a refreshing taste. Here’s what you’ll need:
Ingredients:
– 1 cup uncooked quinoa
– 1 can black beans
– 1 red bell pepper
– 1 yellow bell pepper
– 1/2 red onion
– 1/2 cup corn
– 1 avocado
– 1 lime
– 2 tablespoons olive oil
– Salt and pepper to taste
Directions:
1. Rinse quinoa and cook according to package instructions. Set aside.
2. Drain and rinse black beans and set aside.
3. Chop bell peppers and red onion into small pieces and set aside.
4. Cook corn in a small pan over medium heat for about 5 minutes, or until kernels are lightly browned. Set aside.
5. In a small bowl, mash the avocado and stir in the juice of one lime, olive oil, salt, and pepper to make the dressing.
6. In a large bowl, combine quinoa, black beans, chopped vegetables, and corn.
7. Add the dressing to the bowl and toss until evenly coated.
8. Chill in the refrigerator for about 30 minutes, then serve.
3. Vegan Chili
This recipe is perfect for any season and is packed with protein and nutrients from the different veggies and beans. The combination of spices give the dish a bold taste that’s sure to satisfy your taste buds. Here’s what you’ll need:
Ingredients:
– 1 tablespoon olive oil
– 1 large onion
– 2 bell peppers
– 3 cloves garlic
– 1 can diced tomatoes
– 1 can tomato sauce
– 1 can black beans
– 1 can kidney beans
– 1 can corn
– 2 tablespoons chili powder
– 1 tablespoon cumin
– 1 teaspoon paprika
– 1/2 teaspoon cayenne pepper
– Salt and pepper to taste
Directions:
1. In a large pot or Dutch oven, heat olive oil over medium heat.
2. Dice onion and bell peppers and add to the pot.
3. Cook until vegetables are softened, about 5-7 minutes.
4. Add garlic and cook for a minute longer.
5. Add diced tomatoes, tomato sauce, black beans, kidney beans, corn, chili powder, cumin, paprika, cayenne pepper, salt, and pepper.
6. Stir to combine and let simmer for about 30 minutes.
7. Serve with your favorite toppings, such as avocado, cilantro, or vegan cheese.
4. Lentil Soup
This warming soup is both hearty and filling, while still being light and nutritious. Lentils are a great source of protein and fiber, while the different vegetables provide vitamins and minerals. Here’s what you’ll need:
Ingredients:
– 1 tablespoon olive oil
– 1 onion
– 2 carrots
– 2 celery stalks
– 3 cloves garlic
– 1 1/2 cups dry lentils
– 6 cups vegetable broth
– 1 can diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Directions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Dice onion, carrots, and celery and add to the pot.
3. Cook until vegetables are softened, about 5-7 minutes.
4. Add garlic and cook for a minute longer.
5. Add lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper.
6. Bring to a boil, then reduce heat to low and let simmer for about 30-40 minutes.
7. Serve with your favorite bread or crackers.
5. Mushroom Risotto
This dish may seem fancy, but it’s actually quite simple to make and will give you the energy you need to power through your day. The mushrooms provide a meaty texture and flavor, while the nutritional yeast adds a cheesy taste without the use of actual cheese. Here’s what you’ll need:
Ingredients:
– 1 tablespoon olive oil
– 1 onion
– 3 cups sliced mushrooms
– 1 1/2 cups Arborio rice
– 1/2 cup dry white wine
– 4 cups vegetable broth
– 1/4 cup nutritional yeast
– Salt and pepper to taste
Directions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Dice onion and add to the pot. Cook until softened, about 5-7 minutes.
3. Add sliced mushrooms and cook until softened and lightly browned, about 7-10 minutes.
4. Add Arborio rice and stir to coat the grains in the oil.
5. Add white wine and let simmer until the liquid is absorbed.
6. Begin adding vegetable broth, one cup at a time, stirring constantly and letting each cup absorb before adding the next.
7. Once all the broth has been added and absorbed, stir in nutritional yeast, salt, and pepper.
8. Serve immediately, garnished with fresh parsley.
6. Jackfruit Tacos
Jackfruit is a great meat alternative that’s both healthy and satisfying. These tacos are easy to make and can be customized to your liking with different toppings and seasonings. Here’s what you’ll need:
Ingredients:
– 1 can of jackfruit
– 1 tablespoon olive oil
– 1 onion
– 1 red bell pepper
– 2 cloves garlic
– 1 tablespoon chili powder
– 1 teaspoon cumin
– Salt and pepper to taste
– Corn tortillas
– Avocado, cilantro, and lime for garnish
Directions:
1. Drain and rinse jackfruit and set aside.
2. Heat olive oil in a large pan over medium heat.
3. Dice onion and red bell pepper and add to the pan. Cook until softened, about 5-7 minutes.
4. Add garlic and cook for a minute longer.
5. Add jackfruit, chili powder, cumin, salt, and pepper to the pan. Cook for about 10-15 minutes, stirring occasionally.
6. Warm tortillas in the oven or on a skillet.
7. Assemble tacos with the jackfruit mixture and top with avocado, cilantro, and a squeeze of lime.
7. Peanut Butter and Banana Smoothie
This smoothie is the perfect energy-boosting breakfast or post-workout snack. Peanut butter provides protein and healthy fats, while banana and almond milk add sweetness and creaminess. Here’s what you’ll need:
Ingredients:
– 1 ripe banana
– 2 tablespoons peanut butter
– 1 cup almond milk
– Ice cubes
Directions:
1. In a blender, combine banana, peanut butter, almond milk, and ice cubes.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy.
Conclusion
Eating a vegan diet doesn’t have to mean sacrificing flavor or satisfaction. These seven recipes provide a range of nutrients and energy, while still being delicious and easy to make. Try them out and see just how great a vegan diet can be for your health and wellbeing.