Plant-based diets have become increasingly popular in recent years, and for good reason. Eating a diet rich in fruits, vegetables, whole grains, and legumes can have numerous health benefits, such as reducing the risk of heart disease, diabetes, and certain cancers. Plus, it’s a more environmentally-friendly way of eating since it reduces the demand for meat production, which has a high carbon footprint. In this article, we’ll share 5 plant-based meal ideas and how to prepare them.
CHICKPEA AND SPINACH CURRY
Ingredients:
1 can chickpeas, drained and rinsed
1 onion, diced
2 cloves garlic, minced
1 tablespoon grated ginger
1 tablespoon curry powder
1 can diced tomatoes
1 cup vegetable broth
4 cups fresh spinach
Salt and pepper, to taste
Rice, for serving
Instructions:
1) In a large pot, sauté the onion, garlic, and ginger in a little bit of oil until soft.
2) Add the curry powder and cook for another minute.
3) Add the chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 10 minutes.
4) Add the spinach and cook until wilted.
5) Season with salt and pepper to taste.
6) Serve with rice.
ROASTED VEGETABLES BUDDHA BOWL
Ingredients:
1 sweet potato, diced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, sliced
1/2 red onion, sliced
1 can chickpeas, drained and rinsed
1 tablespoon olive oil
Salt and pepper, to taste
1 cup cooked quinoa
1 avocado, sliced
2 tablespoons hummus
Lemon wedges, for serving
Instructions:
1) Preheat the oven to 400°F (200°C).
2)Toss the sweet potato, bell peppers, zucchini, red onion, and chickpeas with olive oil, salt, and pepper. Spread out on a baking sheet and roast for about 25 minutes or until vegetables are tender.
3) Divide the cooked quinoa among bowls and top with the roasted vegetables and chickpeas.
4) Add sliced avocado and a dollop of hummus.
5) Squeeze lemon wedges over the top before serving.
LENTIL SHEPHERD’S PIE
Ingredients:
1 cup dry lentils
1 onion, diced
2 cloves garlic, minced
1 carrot, diced
1 stalk celery, diced
1 tablespoon tomato paste
1 tablespoon flour
1 cup vegetable broth
1 tablespoon Worcestershire sauce (vegan version)
Salt and pepper, to taste
2 cups mashed potatoes
Fresh parsley, for garnish
Instructions:
1) Cook the lentils according to package instructions.
2) In a large pan, sauté the onion, garlic, carrot, and celery until soft.
3) Add the tomato paste and flour and cook for another minute.
4) Add the cooked lentils, vegetable broth, Worcestershire sauce, salt, and pepper. Let it simmer for about 10 minutes.
5) Transfer the lentil mixture to a baking dish.
6) Spread mashed potatoes on top and smooth with a spatula.
7) Bake in a preheated oven at 350°F (175°C) for 25-30 minutes or until the mashed potatoes are lightly browned.
8) Garnish with fresh parsley before serving.
VEGAN CAESAR SALAD
Ingredients:
1 head of romaine lettuce, chopped
1/2 cup croutons
1/4 cup vegan parmesan cheese (can be made from cashews, nutritional yeast, and salt)
1/4 cup vegan Caesar dressing (can be made from tahini, lemon juice, dijon mustard, garlic, and capers)
Instructions:
1) In a large bowl, add the chopped romaine lettuce.
2) Add the croutons on top of the lettuce.
3) Sprinkle the vegan parmesan cheese over the croutons and lettuce.
4) Drizzle the vegan Caesar dressing over the salad.
5) Toss everything together until evenly coated.
6) Serve and enjoy!
TOFU STIR-FRY
Ingredients:
1 block of extra-firm tofu, drained and pressed
1 tablespoon cornstarch
Salt and pepper, to taste
1 tablespoon sesame oil
2 cloves garlic, minced
1-inch piece of ginger, grated
1 bell pepper, sliced
1 carrot, sliced
1 cup broccoli florets
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon honey (or agave syrup for a vegan option)
1/4 cup chopped green onions
Cooked rice, for serving.
Instructions:
1) Cut the tofu into cubes and toss with cornstarch, salt, and pepper.
2) Heat the sesame oil in a large pan over medium-high heat.
3) Add the tofu and cook until crispy and golden brown on all sides.
4) Remove the tofu from the pan and set it aside.
5) In the same pan, add garlic and ginger and cook for 1-2 minutes.
6) Add the sliced bell pepper, carrot, and broccoli and stir-fry for about 5 minutes.
7) In a small bowl, whisk together soy sauce, rice vinegar, and honey (or agave syrup).
8) Add the sauce to the pan with the vegetables and stir to combine.
9) Add the tofu back to the pan and stir until everything is coated with the sauce.
10) Top with chopped green onions and serve with cooked rice.
Plant-based meals can be just as flavorful and satisfying as those that include meat. These 5 meal ideas are easy to prepare and delicious, and they show that a plant-based diet can be diverse and fulfilling. Try them out and experiment with your own favorite plant-based ingredients and flavors.
Photos by: Pexels.com
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