Sunday, July 2, 2017

Healthy Vegan Recipes for Breakfast, Lunch and Dinner

Eating “vegan” is the healthiest possible way to live - if done correctly. Unfortunately, there are some vegans out there who don’t take advantage of the huge abundance of healthy food that is available to them - fruit, vegetables, protein-rich grains, legumes, nuts, seeds and much more. This may be because they don’t know how easy it is to create healthy vegan recipes.

vegan recipes

Hopefully, the following recipes will show you how delicious, quick, easy and healthy it is to eat vegan!

Healthy Vegan Recipes - Breakfast

Breakfast as a vegan gives you loads of delicious, healthy options (and you don’t have to be a full-time vegan to enjoy them).

Perhaps the quickest, healthiest and most versatile vegan breakfast recipes are smoothies - the combinations are endless, and by adding a “boosting” ingredients such as hemp, spirulina or wheatgrass powders, you will also get a healthy dose of essential fats and proteins in addition to the fruits and vegetables.

Here are some of my favorite healthy vegan recipes for breakfast

Banana, Berry and Mango Smoothie
Serves 1

  • 1 medium/large banana ripe
  • 1 small mango
  • 1/2 punnet of berries (choose from strawberries, blueberries, raspberries etc.)
  • 75 ml water
  • “Boosting ingredient” of choice (I like ground linseeds or hemp powder)
  • Handful Ice Cubes (optional)
  • Simply throw everything into a blender and blitz till smooth

Ruby’s Green Smoothie

This seems like an unusual combination, but it tastes absolutely delicious. It also gives you a mega dose of nutrition to start your day.
  • 1 medium/large banana
  • 1 punnet blueberries
  • 75 ml water
  • Handful spinach or kale
  • Optional: Boosting ingredient such as spirulina

  • Blend all ingredients together until smooth

Healthy Vegan Recipes For Lunch

Salads and soups make excellent healthy vegan lunches, and the choices are endless. Here is another idea for a healthy vegan lunch:

Herb Stuffed Tomatoes

Serves 2

  • 4 medium tomatoes
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 12 pitted black olives
  • 2 tbsp olive oil
  • 30g breadcrumbs
  • 2 tbsp chopped fresh oregano
  • 3 tbsp chopped parsley
  • 1 tbsp chopped mint
  • 1.5 tbsp chopped capers
  • Sea salt and black pepper

  • Preheat the oven to 160c
  • Slice just the very the top of each tomato. Carefully remove the seeds and flesh, leaving the shell intact.
  • Add a sprinkle of sea salt to the inside of each tomato, and the place upside down in a colander to drain off some moisture.
  • Meanwhile, gently saute the onion, garlic. and olives using 1tbsp olive oil for around 5 minutes. Remove from the heat and add the breadcrumbs, herbs, capers and black pepper. Check and adjust the seasoning as necessary.
  • Wipe the inside of the tomatoes with kitchen paper, then pack each one with the herb stuffing, taking care not to break the shells. Allow the stuffing to pile up, but without spilling.
  • Bake the tomatoes in the heated oven for 35-40 minutes in a greased oven proof dish.
  • Allow cooling slightly before serving

Baked Sweet Potato Topped With Salsa

Baked potatoes can form the basis of many healthy vegan recipes, and by opting for a sweet potato you are packing in an amazing amount of extra nutrients.

vegan recipe

Serves 2

  • 2 sweet potatoes
  • 2 roasted peppers, sliced
  • Juice 1 lime
  • 1 avocado, diced
  • 1 spring onion
  • 2tbsp fresh coriander
  • 1 glove garlic, crushed
  • Thread a metal skewer through the length of each sweet potato, and bake for 40 minutes in an oven pre-heated to 350F.
  • Meanwhile, mix together all of the ingredients together for the salsa. When the potato is cooked, top with the salsa and serve!

Healthy Vegan Recipes For Dinner

This amazing mushroom and lentil stew is healthy, nutritious and easy to prepare (this recipe is adapted from a recipe from Tesco Healthy Living).

  • 3/4 oz dried porcini mushrooms
  • 1 tbsp olive oil
  • 1 onion diced
  • 2 garlic cloves, crushed
  • 1.5 tbsp chopped fresh rosemary
  • 1 tsp dried red pepper flakes
  • 2 tbsp tomato puree
  • 7oz green lentils
  • 400g can chopped tomatoes
  • 2.2 pints vegetable stock
  • 2 portobello mushrooms, cut into wedges
  • 125g oyster mushrooms
  • Sea salt and black pepper
  • 2 tbsp chopped fresh parsley
  • 300 g tender stem broccoli
  • Soak the porcini in 4fl oz warm water (boiled and slightly cooled) for 15 minutes
  • Drain the porcini, reserve the liquid for later. Roughly chop the porcini
  • Heat the oil in a heavy-based saucepan. Saute the onion for a few minutes, then add the garlic, chili, rosemary, tomato puree and porcini, and stir thoroughly.
  • Add the lentils, stir, then add the chopped tomatoes, porcini water, and stock. Boil uncovered for 10 minutes.
  • Stir in the portobello and oyster mushrooms. Reduce the heat, cover and simmer for 25-30 minutes.
  • Season to taste. Stir in the parsley. Lay the broccoli on top of the stew, replace the lid and allow to steam cook for 5-7 minutes. Serve

Indonesian Pineapple Curry

This unusual but delicious vegan curry is great to add to your repertoire of healthy vegan recipes when you want to whip together a speedy vegan meal that will still impress.

Serves 2
pineapple vegan recipe
  • 1 large pineapple
  • 1 tsp cardamon seeds
  • 1 tsp coriander seeds
  • 1 tsp cumin seeds
  • 1/2 tsp cloves
  • 2 tbsp groundnut oil
  • 2 spring (green) onions, cut into 1-inch pieces
  • 2 inch piece ginger, grated
  • 4 candlenuts, roughly chopped (substitute macadamia nuts if you can't get candlenuts)
  • 1 cup water
  • 1 tsp sambal oelek (Indonesian spicy sauce)
  • 1 tbsp fresh mint, chopped

  • Peel and halve the pineapple, remove the core, cut pineapple into 1-inch chunks.
  • Grind cardamom seeds, coriander seeds, cumin seeds and cloves using pestle and mortar or spice grinder.
  • Heat the oil over a medium-low heat and gently fry the green onions, grated ginger, nuts and ground spices for 3 minutes.
  • Add water, sambal oelek, mint and pineapple, bring to the boil. Reduce heat to low, simmer, covered, for 10 minutes, or until pineapple is tender but still holding shape.
  • Taste, and add a little sugar if the dish is too tart. Serve with rice.
These are just a small selection of my favorite healthy vegan recipes that I eat all of the time, and I will be adding more in the future.

No comments:

Post a Comment


Get All The Latest Updates Delivered Straight Into Your Inbox For Free!