Quick And Easy Vegan Recipe Ideas

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5 Vegan Recipe Ideas

Thinking of going vegan full-time, or part-time? Go you! There’s so many benefits for switching to a plant-based diet. Before you take the plunge, you should smarten up about your nutrient requirements. Plant-based diets, when not planned properly, can increase your risk of deficiency in 5 key nutrients – omega-3 fatty acids, zinc, vitamin B12, iron and calcium.

We’ve listed our a must-try vegan recipes for each of these 5 key nutrients – to make sure you’re covered. Enjoy!

Omega-3: Chia raspberry jam with soy linseed toast

Key ingredient – chia seeds, soy and linseed toast

To make the jam, stir 1tbs honey and 1tbs lemon juice through 2 cups of raspberries (fresh or defrosted), and place into a sauce pot. Heat on medium until berries are soft and bubbling, about 5 minutes. Lightly smash the berries with a fork, then add 1tbs chia seeds. Stir to combine. Continue to cook the jam for another 5 minutes on medium/low heat – it should be bubbling but not burning, and reasonably thick. Remove from the heat, let jam cool in the pot for another 5-10 minutes, it will continue to thicken. Transfer to jars and store for 2 weeks. Serve 1tbs of jam on 1 thick slice of soy and linseed toast.

Zinc: Green quinoa salad with pepitas

Key ingredient – quinoa and pepitas

Cook 1/2 cup tri-coloured quinoa according to packet direction. Once cooked and cooled, transfer quinoa to a large bowl and add 200g boiled and blanched broccoli florets, ½ cup of thinly sliced radishes, ½ cup thinly slicesd raw asparagus, 1 large handful of rinsed alfalfa, 1 large handful of rinsed watercress, and 4tbs pepitas. Dress with lemon juice and olive oil, toss to combine

Vitamin B12: Minestrone with nutritional yeast

Key ingredient – nutritional yeast

Heat 1tbs olive oil in a large saucepan over medium heat and add 1 diced onion, 2 minced garlic cloves, 1 diced carrot, 2 stalks of sliced celery, and 1 diced zucchini. Fry for about 10 minutes until the vegetables are softened and fragrant. Add 400g tinned tomatoes, 1/4 cup nutritional yeast, 2L vegetable stock and salt and bring to a simmer. Simmer for 20 minutes, then add 400g tinned cannellini beans and 1 cup of wholemeal spiral pasta. Simmer for a further 10 minutes until the pasta is tender. Stir through 300g baby spinach, 1 cup chopped parsley and allow to stand for 5 minutes. Adjust for seasoning. Iron: Lentil Bolognese with wholemeal spaghetti. Key ingredient - lentils Cook 300g wholemeal spaghetti in a large saucepan of boiling salted water according to packet instructions. Meanwhile, heat oil in a frypan over medium heat and cook 1 diced onion, 2 stalks of sliced celery and 2 cloves of minced garlic for 2 minutes or until softened. Add 400g tinned tomatoes and cook for 5 minutes or until softened. Add 400g tinned and rinsed lentils, season and cook for a further 1 minute. Drain pasta and toss with the sauce. Divide among bowls and serve with a garden salad.

Calcium: Choc-tahini cookies

Key ingredient – tahini and sesame seeds

Preheat oven to 180C. Line a baking tray with baking paper. Combine 1 cup of LSA, 1/3 cup tahini, ¼ cup cacao powder, 1.5tbs maple syrup, 1.5tbs coconut oil, and ½ tsp baking powder in a food processor. Stir through 1/3 cup cacao nibs gently. With a teaspoon, scoop out a small ball of cookie mixture and press between your fingers to flatten. Place on baking tray. Sprinkle cookies with sesame seeds. Bake for 12 minutes, remove and allow to cool.

Samantha Stuk Posted by: Samantha Stuk
TAGS: Recipes

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