4 Easy and Healthy Vegan Dishes

People turn to vegan cooking for a variety of reasons. Some feel that vegan dishes are healthier while others see that vegan cooking can keep food costs down. Veganism is seen by many as being a more ethical way to live and a way that is more ecologically-friendly.

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Looking for vegan recipes doesn’t mean that you’ve made a commitment to veganism. You might simply want to experiment with plant-based living or try out some healthy vegan cooking to complement other dishes that you are making.

Whatever the reason, here are four easy and healthy vegan recipes that require a few basic ingredients but offer a healthy meal alternative with great taste!

Lentil Soup

There are a few more popular types of soup than lentil soup. First of all, it’s easy to make so it gives you plenty of time to pursue other hobbies and play your favorite games at the Thunderbolt online casino. Lentil soup is warm and comforting and it fills you up even though it has almost no fat, few calories, and plenty of nutrients, fiber, and protein. Lentil soup is great for people who are on a weight loss plan because it’s satisfying without being fattening. It’s also inexpensive since lentils, the main ingredient, are relatively cheap.

To make a great lentil soup, you should have some nice stock ready. You can make stock with any root vegetables and greens but the richer your stock, the richer your soup. Many cooks make a huge pot of stock and then freeze the liquid so that they can pull it out whenever they need to add it to a soup.

Saute:

  • 2 diced carrots
  • 2 stalks of celery
  • 1 large onion
  • 6 cloves diced garlic (dice the garlic and let it sit before you start to sauté it to allow the allicin to be released – allicin is the active compound in garlic that gives it its anti-bacterial properties)

Add:

  • Stock
  • 1 cup black lentils (the lentils with the highest levels of iron)
  • Soup powder to taste
  • ¼ c. wine (optional)
  • 1/8 c. soy sauce (optional)
  • Salt and pepper to taste
  • Cumin to taste
  • Turmeric to taste

Cook on low heat for 2 hours or more to infuse all the tastes.

Burritos

Burritos is another filling, low calorie, and a low-cost dish that you can make quickly and easily. A food processor is helpful but not mandatory.

Burritos are made with red beans which are high in protein, fiber, and iron. It’s important that you cook the beans thoroughly because if they are not completely cooked, they can cause gastric distress. But when well cooked, the beans, which are the main ingredient of burritos, give you an affordable and delicious way to get many nutrients.

To make burritos, soak one cup of red beans overnight and then cook it over a low fire for an hour. The beans should then be soft enough that you can easily open a bean by crushing it between your thumb and your forefinger.

Saute:

  • 1 large onion
  • 6 cloves diced garlic (dice the garlic and let it sit before you start to sauté it to allow the allicin to be released – allicin is the active compound in garlic that gives it its anti-bacterial properties)

Crush the red beans, either with a fork or in a food processor. Add the beans to the onion/garlic mixture.

Add:

  • 4 tbsp tomato sauce
  • 1 tsp cumin (adjust for taste)
  • 2 tsp turmeric (adjust for taste)
  • Salt and pepper to taste
  • Soy sauce (approximately 1/8 cup, adjust for taste)
  • Wine (approximately 1/8 cup, adjust for taste)
  • Water (till you achieve the desired consistency)

Serve spread on a tortilla with grated cheese. You can also add cooked rice to the tortilla if you wish.

Quiche

Quiches are often prepared with cheeses and eggs but you can make a great quiche with no need to add any animal-based products.

Saute:

  • 1 diced onion
  • Chopped or diced vegetables of your choice (broccoli, zucchini, spinach, etc).

If you want to serve the quiche in a crust you can prepare your crust first but you can also make this filling dish without a crust to keep it gluten-free.

Mix:

  • Vegetables
  • 4 Tbsp flax seed mixed in ½ cup water (egg substitute)
  • 2 Tbsp potato starch mixed in ½ cup water (to bind the mixture)
  • Salt and pepper to taste

Bake:

In 350 degree oven for approximately half an hour

Hummus

Hummos is a blend of chickpeas and tahini. With the right spices and tastes, it will go well with anything. Chickpeas, also known as garbanzo beans, are high-protein and high-fiber food with high levels of folate, manganese, copper, and iron. Tehina is rich in fiber and antioxidants and is also packed with thiamine, vitamin B6, and phosphorus.

To make hummus, soak 1 cup of garbanzo beans overnight and then cook them for an hour until they’re soft. Do NOT discard the water in which the beans cooked!!!!!

Blend them in a food processor and add ½ cup or more of unprocessed tahini (to taste)

Add:

  • 1 tsp salt (adjust to taste)
  • 1 tsp cumin (adjust to taste)
  • Lemon juice (to taste)
  • water from the cooked garbanzo beans (to the consistency that you want for spreading)

Some people also add olive oil….that depends on your taste and whether you want the extra (healthy) fat.