Read more: This Millionaire’s Shortbread Recipe Is Completely Dairy-Free

Shortbread, a traditional Scottish biscuit, dates back to the medieval era when it began as “biscuit bread.” These leftovers from bread-making were dried out in a low oven until they hardened into a type of rusk, and eventually, butter was added to create a new treat. The refinement of shortbread reached its pinnacle in the 16th century under the reign of Mary, Queen of Scots, who was particularly fond of a version featuring caraway seeds. Originally an expensive luxury for special occasions such as weddings, Christmas, and New Year’s Eve (Hogmanay), shortbread is now enjoyed worldwide, often following its classic recipe of one part sugar, two parts butter, and three parts flour.

Read more: How To Make This Gluten-Free Asparagus Quiche (With A Quinoa Crust)

Traditional shortbread recipes are not vegan, as they require a significant amount of butter for their unique texture and rich flavor. To make vegan shortbread, the butter can be substituted with plant-based alternatives such as vegan butter or coconut oil, which provide the fat necessary to achieve a similar texture. The below recipe, which comes from The Garden Party, uses one stick of dairy-free butter to give the shortbread its taste and consistency.

Vegan shortbread with edible flowers

Looking for a beautiful, sweet treat for Easter, Mother's Day, a Baby Shower or "just because"? This recipe makes delicate, melt-in-your mouth shortbread cookies, with the added “wow” factor of edible flowers! Sure to impress at special occasions!

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Ingredients

• 1 cup all-purpose flour, plus extra for dusting
• 1 stick (1/2 cup, 4 oz or 113 grams)  vegan butter, cut into small cubes
• 1/4 cup organic caster sugar
• 1 tbsp plant milk of choice (I used almond milk)
• Pinch of salt
• Handful of edible flowers (always do your research on what flowers are safe to eat – see recipe notes for more information)
• Icing sugar for dusting (optional)

Instructions

• Preheat the oven to 300F / 149C, and line a cookie sheet with baking paper.
• Put vegan butter and sugar into a medium size bowl, and cream together, using electric  beaters or whisk, until well combined and fluffy.
• Add flour and salt to the bowl, and mix until combined. Form into a ball.
• Lightly dust a clean surface and rolling pin with flour. Place shortbread dough onto the surface and roll out until about 1/3 inch (nearly 1 centimeter) thick.
• Using cookie cutter/s, cut shortbread dough into desired shapes and transfer to prepared cookie sheet.
• Collect shortbread off cuts, and then repeat Steps 4-5 until all shortbread dough has been used.
• Add plant milk to a small glass. Lightly wet a pastry brush with plant milk and wipe over the top of the shortbread cookies. Top cookies with edible flowers. Lightly pressing down so the flowers adhere to the surface of the dough (If desired, press edible flowers into 3/4 of the cookies and leave 1/4 of the cookies plain to be dusted with icing sugar after baking).
• Bake for 45 minutes or until the cookies turn a light golden brown. Allow to sit for a few minutes before transferring to a wire rack to cool.
• Lightly dust plain shortbread cookies with a little icing sugar.
• Store shortbread cookies in an airtight container for 3-4 days.

Edible flowers:

We used pansies (orange, yellow and blue) and cornflowers. You can use any edible flowers available for this recipe. However, please be careful! Do your recipe homework and make sure your flowers are safe for shortbread cookies. You should also avoid flowers that were grown with pesticides – in fact, it’s easy (and a great idea) to grow your own!

 

This recipe was republished with permission from Rachel Steenland (owner of The Garden Party).

Read more: 10 Vegan Sandwich Ideas

The post Try These Vegan Shortbread Biscuits With Edible Flowers appeared first on Plant Based News.

Read more: 10 Vegan Sandwich Ideas

It’s made with a quinoa-based crust, which also features flaxseed. Silken tofu is used in place of egg for the filling, as well as nutritional yeast and plant milk. This vegan quiche is high in plant protein thanks to the quinoa, tofu, and nutritional yeast, and has added nutrition with the flaxseed.

Benefits of flaxseed

Flaxseed is recognized for its rich content of dietary fiber and omega-3 fatty acids, both of which contribute to its health-promoting properties. The omega-3 fatty acids in flaxseed, specifically alpha-linolenic acid (ALA), are known for their role in reducing inflammation and promoting heart health by helping to maintain normal cholesterol levels. Flaxseed is a good plant-based source of omega-3. The high fiber content aids in digestion and supports overall wellbeing.

Read more: Try This Easy Vegan Pesto Pasta Salad

Why asparagus?

Asparagus is a popular vegetable choice in spring, largely because it is at its peak season during this time. Eating asparagus in spring ensures that the stalks are at their freshest and most flavorful, having just been harvested. Nutritionally, asparagus is highly valued for its richness in vitamins A, C, and K, as well as folate, making it a healthy addition to springtime meals.

High protein asparagus quiche

This asparagus quiche is gluten-free, egg-free, and packed full of protein, a perfect recipe for a spring lunch

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Ingredients

Crust

• 3/4 cup quinoa
• 1 & 1/2  cups clear vegetable broth
• 2 tbsp ground flax seeds
• 6 tbsp vegetable broth

Filling

• Cooking oil spray
• 1 yellow onion, finely chopped
• 2 garlic cloves, peeled and minced
• 387 grams silken tofu
• 3 tbsp nutritional yeast
• 2 tbsp plant milk (we used oat milk but almond and cashew also works well)
• 1/2 tsp turmeric
• 1/2 tsp salt
• 1/2 tsp freshly ground pepper
• 5 fresh asparagus spears, roughly chopped
• 1/2 cup artichokes hearts, roughly chopped 
• 1/3 cup peas (fresh or frozen)

Garnish

• 3 asparagus spears, cut in half lengthways
• 1/4 cup artichokes, chopped
• 2 tbsp pea (fresh or frozen)

To serve (optional)

• Lemon slices/wedges
• Green salad

Instructions

• Combine quinoa and broth in a small pot over high heat. Bring to a boil, then reduce heat and simmer until broth has been absorbed, about 12 minutes. Remove from heat and fluff quinoa with a fork.
• Prepare flax eggs by mixing together finely ground flax seeds with vegetable broth. Allow mixture to thicken for five minutes.
• Preheat the oven to 375°F/190°C and prepare a 9 inch (23cm) round baking dish by spraying with a little cooking oil. 
• Into the pot of cooked quinoa, stir in flax eggs. Scoop quinoa mixture into prepared baking dish. Using wet fingers (helps prevent quinoa from sticking to your fingers) firmly press quinoa mixture into the base and sides of the dish. Bake for 20 minutes.
• Spray skillet with a little cooking oil, add onions and cook sauté until soft and translucent. Add minced garlic and cook for a further 2 minutes. Add a splash of water as needed to stop the onions and garlic from sticking to the skillet. Remove from heat and set aside.
• Into a blender add silken tofu, nutritional yeast, plant milk, turmeric, salt and pepper. Blend until smooth and creamy. Stir in onions, garlic, asparagus, artichokes and peas.  
• Pour quiche mixture into baked quinoa crust. Smooth over the surface of the mixture, then top with asparagus spears, artichokes and peas. Bake for 45 minutes or until a skewer inserted into the quiche comes out clean.

Serve warm or cold alongside a green salad with a squeeze of lemon juice.

This recipe was republished with permission from Rachel Steenland (owner of The Garden Party).

Read more: This Halloumi And Pistachio Salad Is Completely Vegan

The post How To Make This Gluten-Free Asparagus Quiche (With A Quinoa Crust) appeared first on Plant Based News.

Read more: 10 Vegan Sandwich Ideas

A pasta salad describes any dish that mixes pasta with vegetables and fruits. They’re versatile, comforting, tasty and often pretty healthy too.

The below recipe, which comes from Nuts & Twigs, uses orzo pasta, a type of small pasta that slightly resembles a grain of rice. Orzo is popular in pasta salads for several reasons. Its small shape makes it an ideal base for salads as it mixes well with other ingredients without overwhelming them, ensuring a balanced bite every time. This shape allows it to blend seamlessly with a diverse range of salad components, providing texture and substance while still absorbing flavors effectively.

Read more: Try This Easy Quinoa And Edamame Salad

Additionally, orzo tends to have a slightly chewy texture when cooked al dente, which adds a satisfying mouthfeel to salads. Its ability to hold up well after cooking and not turn mushy quickly makes it particularly suitable for making ahead, as it can maintain its texture and flavor integrity even after being dressed for several hours or stored in the refrigerator.

Orzo pasta salad

This orzo pasta salad is a vegan favorite, showcasing perfectly cooked orzo mixed with pesto. It's a simple yet satisfying dish, ideal for anyone looking for a tasty, refreshing, plant-based option.

No ratings yet

Duration30 mins

Servings4 cups

Ingredients

• 1 ½ cup orzo pasta
• ¾ – 1  cup vegan pesto
• 1 tbsp extra virgin olive oil
• ½  tsp salt
• Cracked pepper to taste
• 1 cup cherry tomatoes, halved
• 2 cups spinach (substitute with arugula)
• 10 ounces asparagus, chopped
• Lemon juice and zest from one lemon

For garnish (optional)

• Vegan feta
• Basil leaves
• Sunflower seeds

Instructions

Prepare the asparagus

• Rinse the asparagus under cold water to clean it, snap off the tough bottom ends by bending them until they break naturally (usually about the last inch or so), and then chop them into one-inch pieces.
•  Place them on a baking sheet and coat them with 1 tablespoon of olive oil, salt, and pepper (or any other seasonings you may want).
• Bake in a 350°F (175°C) oven for 12-15 minutes or in the air fryer at the same temperature for 4-5 minutes. 
• Air fryers vary, so check often so they don't overcook.

Cook the orzo

• Bring a large pot of salted water to a boil. Add the orzo and cook according to package instructions, usually about 8-10 minutes, until it's al dente. Stir occasionally to prevent sticking.
• Drain the orzo and rinse under cold water to stop the cooking process.
• Drizzling a little olive oil and tossing it can prevent it from clumping as it cools.
• Prepare The Orzo Bowl
• Place the spinach, tomatoes, roasted asparagus, and lemon juice, and zest in a large bowl. 
• Then, add the cooked orzo and pesto to the bowl.
• Start with ¾ cup of pesto, adding more to suit your taste.
• The warmth of the orzo will help the pesto coat evenly and slightly wilt the greens, making them tender.

Adjust Seasonings

• Taste your pesto orzo and adjust the seasoning with salt, pepper, or even a squeeze of lemon juice if you feel it needs more acidity.

Serve

• This dish can be served warm, at room temperature, or cold, making it incredibly versatile.
• Garnish with fresh basil leaves, vegan feta, or a sprinkle of toasted sunflower seeds for a delightful crunch.

This recipe was republished with permission from Regina Pearce (of Nuts & Twigs). You can view the original recipe here.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

The post Try This Easy Vegan Pesto Pasta Salad appeared first on Plant Based News.

Read more: How To Make ‘Bacon’ Using Banana Peel

This might be because of its long history, which stretches back long before its namesake – the 4th Earl of Sandwich, John Montague – was credited with its invention. Or, it might be because so many foods can be improved by placing them between two huge slices of bread.

Either way, the sandwich is here to stay, and these 10 unique and delicious vegan sandwich ideas are sure to put a fresh new spin on a lunchtime (and dinner, and breakfast) classic.

10 vegan sandwich ideas

Sandwiches are a quick and simple solution for any mealtime, but they’re also a comfort food staple, providing reassurance and relaxation throughout the colder months and into spring. (In fact, carbohydrates like bread actually increase the brain’s serotonin levels.)

Whether you prefer veganized classics like a BLT or tuna sandwich, or something unique like a fully-loaded apple and tempeh tower, these recipes have got you covered.

Read more: How To Make Tofu ‘Feta Cheese’

The best vegan grilled cheese

In this twist on a classic, ElaVegan combines your go-to store-bought plant-based cheese with a sautéed carrot, diced onion, and wilted spinach. (ElaVegan also suggests swapping the store-bought cheese for a homemade vegan cheese sauce, if preferred.) Pair with your favorite crisps or a quick and tasty salad.

Find the recipe here.

Protein-packed BLT

This recipe from Regina Pearce of Nuts & Twigs uses “soy curls,” a popular plant-based substitute that can be found in health food stores, certain supermarkets, and online. Soy curls are notable in that the manufacturer produces them from whole soybeans, meaning they retain all of the beneficial fiber, protein, and other nutrients.

Find the recipe here.

Artichoke tuna sandwiches

Artichokes are leafy and green, and make for a surprisingly effective vegan fish replacement. (Not unlike the banana blossom, which has become a go-to ingredient for plant-based fish and chips.) This recipe from World of Vegan calls for a mixture of shredded artichokes alongside diced onion, celery, pickles, and tomatoes, for a satisfyingly tuna-like texture.

Find the recipe here.

BBQ tempeh and apple sandwich

Happy Skin Kitchen combines BBQ tempeh with a sweet apple slaw in this nutrient-packed sarnie recipe. It’s high in protein, vitamins, and even probiotics if you top it off with sauerkraut or kimchi, as suggested by the recipe creator. Try it with mayo-free potato salad.

Find the recipe here.

Read more: This Vegan Chocolate Pie Is Unbelievably Easy To Make

Chickpea tuna sandwich

Chickpea tuna is a vegan staple. The versatile chickpea, or garbanzo bean, makes for a surprisingly convincing – and extremely nutritious – replacement for traditional tuna. In this recipe, VIVOLIFE combines chickpeas with sweetcorn, capers, soy sauce, and mayo.

Find the recipe here.

THIS chicken and bacon toastie

With the still-growing number of plant-based protein options in stores, brainstorming vegan sandwich ideas has never been easier. Created by No Meat Disco, this recipe features vegan chicken and bacon from THIS, but you could also sub in your go-to products – or homemade versions. Top with your favorite sauce and enjoy!

Find the recipe here.

Buffalo cauliflower sandwich

For something made with mostly plant-based whole foods, try this recipe from Planted In The Kitchen, which spices and roasts a cauliflower “steak” for the filling. Cauliflower is extremely nutritious, and this recipe includes plenty of vitamins C, K, and B9.

Find the recipe here.

King oyster mushroom BLT

Another updated and veganized take on the BLT, this sandwich recipe from Herbivore’s Kitchen includes a step-by-step guide to marinating and cooking bacon made with king oyster mushrooms.

This variety of edible fungi is particularly popular for its meaty texture and earthy, umami flavor, which is accentuated by the marinade here. King oyster mushrooms are also rich in protein, along with B vitamins, potassium, phosphorus, copper, and selenium.

Find the recipe here.

Tofu katsu sushi sandwiches

Here, the Foodie Takes Flight combines sushi ingredients into the format of a traditional sandwich. The crispy seaweed provides a delicious and protective outer shell, with the rice forming the bread and the katsu tofu as the filling. It’s also deceptively simple.

Find the recipe here.

Buffalo cauliflower sandwiches

Another cauliflower-based recipe, and another one from Herbivore’s Kitchen, this dish includes spicy, deep-fried cauliflower topped with a cool and tangy coleslaw. It’s comfort food at its finest and still takes less than an hour to prep, cook, and dish up.

Find the recipe here.

The post 10 Vegan Sandwich Ideas appeared first on Plant Based News.

The beauty of this recipe for those looking for more protein in their diet is that its main ingredients (quinoa and edamame) are complete proteins, which means these foods contain adequate amounts of all nine essential amino acids to be a protein that fits your daily nutrient requirements.

Read More: This Halloumi And Pistachio Salad Is Completely Vegan

As many people who dive into veganism will know, quinoa is an ancient grain with a wonderful, almost crunchy texture and nutty flavor. It’s got plenty of health benefits, such as digestive health and immune boosting. One cup (185 grams) of quinoa provides about eight grams of protein. The grain is gluten-free and contains plenty of fiber, magnesium, and iron. 

Edamame are young soybeans popular for their softer texture and sweet, almost grassy flavor. Edamame is very nutritious and packed with protein. There are 18.4 grams of protein in a 160-gram cup of cooked edamame. This bean also contains plenty of fiber, vitamin C, calcium, and magnesium.

Read More: Roasted Squash And Quinoa Buddha Bowl

Quinoa and edamame salad recipe

Incredibly easy to make and packed with protein and fiber, this quinoa edamame salad made with shredded red cabbage, green onion, almond butter and reduced sodium tamari is a flavorful meal option for vegans of all experience levels.

No ratings yet

Duration30 mins

Cook Time20 mins

Prep Time10 mins

Servings4 people

Ingredients

• 1 cup dry white quinoa
• 2½ cups frozen edamame
• 2 cups finely shredded red cabbage
• 6 thinly sliced green onions
• 2 tbsp well-stirred almond butter or sunflower seed butter for a nut free option
• ¼ cup reduced sodium tamari or soy sauce
• 3 tbsp rice wine vinegar
• 2 tsp agave
• 2 small garlic cloves minced
• ¼ tsp red pepper flakes or 1-2 tsp hot sauce
• Optional garnish: 3 tablespoons sesame seeds sliced green onion

Instructions

• Rinse the quinoa in a fine mesh strainer and transfer to a small pot and add 2 of cups of water and ¼ teaspoon salt. Cover the pot and bring the water to a boil. 
• Once boiling, reduce to a simmer and simmer for 12-15 minutes or until the quinoa has absorbed all the water. Remove the pot from the burner, fluff with a fork, recover and set aside on a cooling rack or heat-proof surface to cool.
• Fill a separate, medium-sized pot with water and bring to a boil. Once boiling, add the frozen edamame. Wait for the water to return to boiling and then boil for 3-4 minutes. Drain in a colander and set the edamame aside.
• Meanwhile, shred the cabbage with a mandolin or with a chef's knife and make the sauce: add the almond butter and soy sauce to a small bowl. 
• Using a fork or small whisk, whisk together until smooth. Then add the rice wine vinegar, agave, garlic, and hot sauce and whisk again until smooth. Set aside.
• Time to assemble. Serve this salad warm or at room temperature. If serving at room temperature, wait for the edamame and quinoa to cool completely before assembling the salad.
• If serving warm, go ahead and add the quinoa, edamame, cabbage, and green onion to a medium-sized bowl and toss. Pour the sauce evenly over the salad and then toss again. Garnish with sesame seeds and more green onion if desired and serve.
• Pour the sauce evenly over the salad and then toss again. Garnish with sesame seeds and more green onion if desired and serve.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

Read more: Double Chocolate Overnight Oats

The post Try This Easy Quinoa And Edamame Salad appeared first on Plant Based News.

Whether or not you want to proclaim your love of kale on your clothes, its reputation as being very good for us is well-deserved. “The term ‘superfood’ technically isn’t scientifically based,” Emily McKee, dietitian at the Vegan Society, tells Plant Based News. “[But] we can understand it to mean a food with high nutritional density that provides us with a substantial range of micronutrients such as vitamins, minerals and antioxidants. Kale certainly fits that description.”

Here are all the ways the nutritional content of kale makes it one of the best foods to eat, and 10 recipes to help you get more of it in your diet.

Rich in iron and vitamins

Kale, the cousin of broccoli, brussels sprouts, cabbage, and cauliflower, is packed with vitamins, fiber, iron, and antioxidants.

One cup of cooked kale contains around 2.24mg of iron, contributing between 15 and 25 percent of your daily requirement. Importantly, that same amount of kale will also contain your full day’s vitamin C, which helps your body absorb more iron. This makes kale a great source of iron for vegans in particular.

There are several other important vitamins in kale too, namely K, E, A, and B6. Along with vitamin C, these play a role in supporting the health of bones, skin, hair, and eyes. Kale is particularly high in vitamin K, with one cup delivering around five times our daily needs. This vitamin helps blood to clot and gives moderate protection against bone fractures.

Folate, also known as B9, helps form red blood cells and supports nervous system functioning. It’s important for pregnant women to get enough to ensure the healthy growth of their baby. A cup of cooked kale contains about 65mcg, which is around a sixth of your daily needs.

Fiber and other nutrients

Kale contains 5.7g of fiber per cup. This may not sound like much – it’s recommended to consume 22 to 34g a day. But if you eat kale in a meal with other fiber-rich foods such as sweet potato, chickpeas, or avocado, you’ll easily get enough.

Kale also provides magnesium, zinc, calcium, phosphorus, and potassium, as well as 4g of protein per cup. Together these contribute to healthy muscle, heart, and nerve function, and support healthy bones.

There are lots of antioxidants in kale too, such as glucosinolates and beta-carotene. These help to protect against cancer and reduce inflammation.

With all these health benefits, how much kale should we be eating? “Whilst there is no ‘recommended daily intake’ for kale specifically, as a leafy green vegetable containing many essential micronutrients you could certainly eat it daily as one of your five-a-day and part of a healthy, balanced vegan diet,” said McKee.

10 kale recipes

There is some evidence that cooking can diminish the nutrient content of kale and that it is better to eat it raw or minimally cooked. Nonetheless, its leaves might feel tough to chew raw, and the stems are definitely made easier to eat by cooking.

Among the recipes below you’ll find kale in both its raw and cooked states, giving you plenty of choice for how to eat it.

Creamy Tahini Kale Salad

This easy recipe from Viva’s new cookbook, Everyone Can Cook Vegan, involves massaging the kale with the dressing ingredients. Massaging kale might sound like an odd thing to do, but it helps make it less tough by breaking down its fibers so it can be eaten raw. All extras in the salad are optional, with the recipe suggesting ingredients including tinned pulses, artichokes, and cherry tomatoes.

Find the recipe here.

Kale, Cashew Cheese, and Apple Salad

This is another raw kale recipe that requires a little massaging of the leaves to soften them up. But that comes later – first you’ll need to make your cashew cheese a couple of days ahead to let it develop. If you don’t have that kind of time or forethought, you can swap it for any vegan cheese of your choice. Made with apple, buckwheat, pomegranate seeds, and courgette, this salad by Happy Skin Kitchen packs a hearty nutritional punch.

Find the recipe here.

Mushroom Bourguignon With White Bean Mash & Kale Crisps

Roasted kale crisps are a lovely side to accompany this mushroom bourguignon from the Viva! Vegan Recipe Club. Just be careful to keep a close eye on the kale as it crisps up in the oven pretty fast. If you prefer, you can steam it instead.

Find the recipe here.

Bean, Kale, And Lemon Stew

The kale in this recipe, also from the Viva! Vegan Recipe Club, simmers in the stew for a few minutes to soften. The stew itself is packed with other healthy ingredients and only take 30 minutes to make.

Find the recipe here.

Apple, Kale, and Sausage Pasta

This pasta dish from Happy Skin Kitchen is a big bowl of comfort. It includes a good portion of kale, while the vegan sausages and apple make for a perfect sweet and savory dish. Top it with a “walnut parm” made from walnuts, miso paste, and nooch.

Find the recipe here.

Roast Pumpkin And Kale Salad

This salad by plantbaes provides almost half of the 30 plant foods (including spices) a week that experts now recommend. The kale remains raw – after some massaging of course – and goes perfectly with the roasted pumpkin and sweet tahini dressing.

Find the recipe here.

Butternut Squash Dhal With Cashew Milk And Kale

From Ashley Madden’s Plant-Based Delicious cookbook comes this hearty dhal. The combination of lentils and kale means this is an nutrient-dense meal. The iron content is particularly good.

Find the recipe here.

Vegan Omelette With Mushrooms & Kale

The omelette in this recipe by Happy Skin Kitchen is made from silken tofu and chickpea flour, making it a healthy, high protein meal. Sauté the kale with mushrooms before piling on top of the omelette with a helping of guacamole and cashew cream cheese.

Find the recipe here.

Pasta with Cauliflower, White Beans and Kale

Chunky roasted cauliflower and a creamy sauce make this It’s All Good Vegan pasta dish filling and comforting. Add the kale to the roasting cauliflower and beans for the last few minutes before mixing the whole lot together. 

Find the recipe here.

Mushroom And Kale Tofu Scramble

You can whip up this healthy scramble by Happy Skin Kitchen in just 15 minutes. Between the tofu, kale, and mushrooms, you’ve got a lot of nutrients covered in one meal.

Find the recipe here.

The post Kale Is One Of The Best Foods We Can Eat – 10 Recipes To Try appeared first on Plant Based News.

This roasted squash and quinoa bowl by Rise Shine Cook is no different. With an excellent combination of grains, roasted squash, spinach, chickpeas, and a flavorful almond and citrus sauce, you’ll keep coming back for more. Perfect for a main meal, you’ll find heaps of beneficial vitamins and plenty of fiber and plant protein in this recipe.

Read more: This Halloumi And Pistachio Salad Is Completely Vegan

You’ll find this dish’s main plant protein sources in the spinach and chickpeas, which are cheap and easy additions every plant-based enthusiast should have in their kitchen. As for the other main components, butternut squash and quinoa, each has its benefits, too.

The benefits of quinoa include its low glycemic index, meaning it’s unlikely to spike your blood sugar levels. In addition, it’s gluten-free and full of fiber, protein, iron, and magnesium. Then, we have the health benefits of butternut squash, which is high in Vitamin C and Vitamin A and has a high fiber content. This vegetable will boost your immunity and help manage your blood sugar.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

Roasted squash and quinoa Buddha bowl recipe

Loaded with protein and fiber, this roasted butternut squash and quinoa Buddha bowl is incredibly nutritious and tasty. Plant-based enthusiasts will love the addition of chickpeas and spinach as well as the flavorful almond citrus sauce and roasted red onions and peppers.

No ratings yet

Duration1 hr

Servings4 PEOPLE

Ingredients

Grains

• 3 cup cooked quinoa

Chili roasted squash

• 6 cups butternut squash large dice
• 1 to 2 tbsp chili powder
• 1 tsp ground cumin
• ½ tsp salt
• Black pepper to tast

Roasted red onion and pepper

• 2 large red onions large diced
• 2 red bell peppers large diced

Sautéed Chickpeas and Spinach

• 3 cups cooked chickpeas
• 3 cups packed spinach
• 2 cloves garlic minced

Almond Citrus Sauce

• ¼ cup well-stirred almond butter
• ¼ cup orange juice
• 2 tbsp apple cider vinegar
• 1 tbsp tamari
• 1 tbsp white miso
• 1 garlic clove minced
• ½ to 1 tsp hot sauce
• 1 tsp maple syrup optional

Instructions

• Cook your quinoa according to the directions on the packet and set aside when done. Keep covered.
• Meanwhile, preheat the oven to 190°C and line 2 baking sheets with parchment paper.
• Mix your spices for the butternut in a small bowl. Add chili powder, garlic, cumin, and salt and combine.
• Chop your butternut squash and place into a large bowl.
• Sprinkle your spices over the squash and mix with a silicon spatula. Once all the squash is covered transfer to a baking sheet covered in parchment paper.
• Spread the chopped red onion and red pepper out on the other baking sheet. Then, place both baking sheets into the oven and bake for 30 minutes.
• Turn the vegetables and bake for another 20 minutes. The squash will be cooked when you can easily pierce it with a fork. The onions and peppers might be done before the squash (depending on their size) and will be ready when the edges begin to brown. Check every ten minutes to avoid burning.
• While the veggies are roasting, make the sauce by adding all sauce ingredients to a small blender and blending until smooth or whisk in a bowl. Set aside.
• Add the chickpeas, spinach and minced garlic to a sauté pan and sauté on medium heat with a few tablespoons of water until the spinach is wilted. Then, mix in 2 tablespoons of the almond citrus sauce and cook on low heat for another 2 minutes.
• To assemble the bowl, place ¾ cup quinoa on bottom and arrange the butternut squash, roasted onion and bell pepper and spinach and chickpeas in separate sections. Top with extra almond citrus sauce and serve.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

Read more: Oil-Free Vegetable ‘Fried’ Rice

The post How To Make This Roasted Squash And Quinoa Buddha Bowl appeared first on Plant Based News.

Read more: This Vegan Chocolate Pie Is Unbelievably Easy To Make

Overnight oats are a no-cook method of making oatmeal by soaking oats in liquid (usually milk) overnight in the refrigerator. The soaking process allows the oats to absorb the liquid, softening them in a similar way to cooking, but without the need for heat. This method not only simplifies the preparation of oatmeal but also saves time in the morning, making it a popular breakfast choice for those with busy schedules.

The below recipe, which comes from Viva!’s Vegan Recipe Club‘s cookbook Everyone Can Cook Vegan, uses plant-based milk (you can pick your favorite) alongside ingredients like nut butter, cocoa powder, and chocolate chips. If you have a sweet tooth, it’s a perfect breakfast, snack, or any meal you fancy.

Read more: These Vegan Coffee And Chocolate Muffins Will Give You A Buzz (And A Comfort Food Hit)

Double chocolate overnight oats

Bounce out of bed for a mouth-watering, super-fuelled start to the day! Quickly prep these indulgent oats the night before, ready to grab and go the next morning!

3.67 from 3 votes

Duration5 mins

Prep Time5 mins

Ingredients

• 1/2 cup rolled oats (use gluten-free if needed)
• 3/4 cup unsweetened plant milk (soya milk has the highest protein content)
• 1/2 tsp vanilla extract
• 1 tbsp nut or seed butter of your choice
• 2 tsp chia seeds
• 1-2 tbsp (depending on how chocolatey you like it) raw cacao or cocoa powder
• 1 tbsp syrup (eg agave or maple)
• 2 tbsp vegan dark chocolate chips or cacao nibs
• Pinch of salt
• 1 tbsp vegan vanilla protein powder (optional)
• Optional toppings: berries or any other chopped fruit you fancy, cinnamon, coconut flakes, desiccated coconut, dried fruit, fresh mint, granola, hemp seeds, jam, mixed nuts, muesli, nut butter, pumpkin seeds, sliced banana, sunflower seeds, vegan chocolate sauce or melted chocolate, vegan yoghurt

Instructions

• Using a small mason jar or small airtight bowl/box, add all of the ingredients and stir until thoroughly combined.
• Add any of the toppings you like or you can add them the next day if preferred.
• Leave overnight in the fridge ready to grab and go the next morning!

This recipe was republished with permission from Viva’s new cookbook, Everyone Can Cook Vegan. You can buy the book here.

Read more: This Millionaire’s Shortbread Recipe Is Completely Dairy-Free

The post These Double Chocolate Overnight Oats Are A Luxurious Vegan Breakfast appeared first on Plant Based News.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

Pistachios are having a bit of a moment right now, so recipe developers BOSH! combined the nutritious nuts with their own plant-based halloumi to create this zingy salad.

Benefits of pistachios

Pistachios are a nutrient-dense food, packed with vitamins, minerals, fiber, and antioxidants. They are particularly rich in vitamin B6, which is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin. A high intake of B6 is associated with improved heart health. Pistachios are also a good source of potassium and antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. The antioxidants present in pistachios can help fight oxidative stress and inflammation, leading to reduced risk of chronic diseases.

Read more: How To Make Tofu ‘Feta Cheese’

Vegan halloumi and pistachio salad recipe

Just before we went vegan, halloumi was having a moment in the spotlight. We loved halloumi, so we decided to make a super convincing vegan version using tofu! This recipe is fantastic, the flavours and texture of the "halloumi" is perfect and it's complimented perfectly by the zippy salad. Wonderful!

No ratings yet

Duration45 mins

Servings4 people

Ingredients

For the vegan halloumi

• 400 g firm tofu
• 1 tbsp olive oil
• 20 g nutritional yeast
• 1/2 tsp salt
• 1 Juice of 1 lemon

For the quinoa

• 200 g quinoa
• 400 g water
• Salt & pepper to taste

For the salad

• 3 tbsp extra virgin olive oil
• 250 g cherry tomatoes
• 15 g dill
• 20 g pomegranate seeds
• 20 g pistachios
• Salt & pepper to taste
• 1 garlic clove
• 1 cucumber
• 4 spring onions
• 15 mint leaves
• Juice of 1 lemon

Instructions

• Preheat oven to 180°C

Prepare the vegan halloumi

• Press the tofu in the tofu press for 10 minutes
• Cut the lemon in half and squeeze the juice into the shallow bowl, catching any pips in your free hand
• Add the olive oil, nutritional yeast and salt to the bowl and stir to form a smooth paste
• Take the tofu out of the tofu press and cut it into 8 strips
• Put the tofu strips in the bowl and coat in the marinade
• Lay the marinated tofu strips in the baking sheet and drizzle over any remaining marinade
• Put the tray in the oven and roast the tofu for 25 minutes

Making the quinoa

• Rinse the quinoa in the sieve under cold water for 30 seconds
• Add the rinsed quinoa, water and a pinch of salt to the pan, put the pan on the stove over a high heat and bring the water to a boil
• Once the water starts to boil, reduce the heat to a simmer and leave the quinoa to cook for 20-25 minutes until the quinoa has absorbed all the water and is nice and fluffy

Preparing the salad ingredients

• Halve the lemon
• Peel and grate the garlic
• Halve the cherry tomatoes
• Trim the ends of the cucumber, cut it in half lengthwise, scoop out the seeds with a spoon and finely slice
• Trim the spring onions and finely slice at an angle
• Pick the mint leaves
• Pick the dill fronds

Griddle the halloumi

• Warm the griddle pan on the stove over a medium high heat, lay the tofu strips on the pan and leave them to sear for 2 mins each side to create lovely dark griddle lines
• Transfer the halloumi to a plate and season with a good pinch of salt

Build the salad and serve

• Squeeze the lemon juice into salad bowl catching any pips in your free hand, add the olive oil, garlic, salt and pepper to the bowl and stir to combine
• Add the tomatoes, cucumber and spring onions to the bowl and toss to combine and coat in the dressing
• Add the quinoa, mint and dill (saving a little for garnish) to the bowl and toss to combine
• Taste and season with salt and pepper
• Spoon the quinoa salad into bowls, dress with rocket, top with vegan halloumi, sprinkle over the pistachios and pomegranate seeds garnish with the remaining mint and dill and serve immediately with lemon wedges

This recipe was republished with permission from BOSH!. You can view the original recipe here.

Read more: This Nutty Pistachio Fettuccine Is The Ultimate Comfort Food

The post This Halloumi And Pistachio Salad Is Completely Vegan appeared first on Plant Based News.

Read more: How To Make Tofu ‘Feta Cheese’

Not to mention, it’s incredibly easy to make and perfect for those looking for healthier dinnertime options as this recipe is entirely oil-free. Don’t think this meal lacks flavor though. It’s full of ginger, garlic, tamari, and lime to pack a punch while keeping it healthy.

Read more: This Nutty Pistachio Fettuccine Is The Ultimate Comfort Food

Healthy vegetable ‘fried’ rice recipe

This colorful oil-free vegetable 'fried' rice is the perfect quick and easy dinner dish. With plenty of nutritious veggies mixed with fiber-rich brown rice you'll be fully satisfied with this simple yet flavorful recipe. Speed up prep by cooking the rice and edamame the day before and keep in the fridge until needed. This can serve 2 to 3 people as a whole meal or 4 to 6 as a side dish. Cooking time doesn't include rice cooking time.

No ratings yet

Duration35 mins

Cook Time20 mins

Prep Time15 mins

Servings3 people

Ingredients

• 1 cup dry brown rice or about 3 cups cooked
• 1 cup frozen shelled edamame
• ½ red onion diced
• 1 large carrot finely diced
• 2 garlic cloves minced
• 1 tsp finely grated fresh ginger
• 1 bell pepper core and seeds removed, diced (any color)
• 1 heaping cup finely shredded red cabbage
• 2 to 3 tbsp tamari or soy sauce
• ½ lime juice
• 1 cup large leaf of curly or lacinato kale destemmed and finely chopped

Optional garnish

• 3 scallions thinly sliced
• ¼ cup toasted almonds or pumpkin seeds
• Hot sauce

Instructions

• First, make the rice and edamame. If you want this to be a quick meal, make the rice and edamame the day before and keep in the fridge until needed.
• To make the rice, follow the directions on the package –which is usually 1 cup of rice and about 2 cups of water, pinch salt, and simmer covered for 35-45 minutes, but will vary according to different brands. Once done, fluff with a fork and set aside.
• While the rice is cooking, prepare the edamame. To make the edamame, put it in a pot and cover with water. Bring to a boil and simmer for 3 to 5 minutes. Drain well and set aside.
• In a large non-stick sauté pan, sauté the onion and carrot with a few tablespoons of water for about 3 minutes. Add water as needed, a couple of tablespoons at a time. It's convenient to keep a measuring cup of water next to the stove when you're sautéing.
• Now cover the pan and continue to cook (now we’re steaming the veggies) for 5 to 7 minutes or until the carrots are tender. Lift the cover and check a few times throughout to make sure all the water hasn't evaporated.
• Next, add the garlic, ginger, and bell pepper and sauté for another few minutes, uncovered. Again add water, a couple of tablespoons at a time, to prevent burning.
• Now add the brown rice, cooked edamame, and red cabbage and cook, stirring, for 2 to 3 minutes until heated throughout.
• Finally add the tamari, lime juice, and finely shredded kale. Stir and cook over medium heat until the kale is bright green and wilted.
• Remove from heat and taste and reseason with tamari (or soy sauce) and lime juice as needed. Divide among bowls and top with scallions, toasted almonds, or a dash of hot sauce, if using.

To toast almonds, place in a dry skillet or non-stick pan and cook over medium heat for 3 to 5 minutes until fragrant and starting to brown. Transfer immediately to a plate. 

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

The post This Vegetable ‘Fried’ Rice Is Oil-Free And Packed With Protein appeared first on Plant Based News.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

It comes from plant-based recipe developers BOSH!, and features just a few easy to find ingredients. The key ingredient, of course, is pistachios, which add an earthy and nutty flavor to the dish. Pistachios are a good source of protein, fiber, and antioxidants. They also contain several essential vitamins and minerals such as vitamin B6, thiamine, phosphorus, potassium, and magnesium.

You’ll need a good blender to make this recipe, as it requires you to make your own pesto from scratch.

Read more: How To Make Tofu ‘Feta Cheese’

Pistachio fettuccine

Have you tried our Pistachio Fettuccine? This deliciously nutty dish is the perfect dinner recipe, guaranteed to impress whoever you're making it for!

No ratings yet

Ingredients

For the pesto

• 100 g pistachios
• 1 lemon
• 1 bunch of basil
• 80 g green olives
• 80 g artichokes
• Olive oil – to combine
• Salt and pepper

For the pasta

• 400 g fettuccine pasta

To serve

• Fresh basil leaves
• Pinch of pistachios – chopped

Instructions

For the pesto

• Place the pistachios, basil, artichokes and green olives into a food processor and blitz until it's all broken down into small chunks
• Juice the lemon and add to the pesto along with a generous helping of salt and pepper
• Then, switch the blender back on and as it's mixing slowly add the olive oil until it all binds together into a thick paste

For the pasta

• Bring a saucepan of water to the boil and cook your fettuccine pasta for 2 – 3 minutes
• Strain the pasta then stir in your pesto, saving a little to top the pasta with later

Time to serve

• Tip the pasta into a large serving dish and garnish with basil leaves, a dollop of pesto and a few chopped pistachios

This recipe was republished with permission from BOSH!. You can view the original recipe here.

Now read: 23 Comforting Vegan Pasta Recipes

The post This Nutty Pistachio Fettuccine Is The Ultimate Comfort Food appeared first on Plant Based News.

If you’re looking to boost your gut health, one thing that may help is incorporating more probiotic foods  – containing live bacteria to stimulate the growth of beneficial microorganisms – into your diet using gut-friendly recipes.

While probiotics can be supplemented, they are easily ingested through nutritious fermented foods like miso, kombucha, tempeh, sauerkraut, and kimchi. (Note: not all fermented foods are probiotic, but many are, including those listed here.)

The following gut-friendly recipes contain probiotic and fermented ingredients chosen for their nutritional value and microbiome-boosting qualities, as well as their flavor and versatility.

Read more: 50 High-Fiber Recipes

Fermented foods and gut health

According to the BBC Science Focus Magazine, there are more microbial cells in the human body than there are human cells, approximately 39 trillion to 30 trillion.

Furthermore, the gut specifically hosts an enormous, complex community of around 100 trillion microbial cells – described in an NIH study as influencing “physiology, metabolism, nutrition and immune function.”

What a person chooses to eat directly influences their gut’s microbiome, which in turn impacts their health. One recent study even suggests that nutrient-dense fermented foods – which of course support a healthy microbiome – may have been the pivotal moment that led to the evolution of humans’ large brains in our ancestors around 2.5 million years ago.

Fermentation is the process by which microorganisms break down starch and sugars into acids, which preserves foods, develops flavor, and produces the beneficial microorganisms which aid gut health. (Some brands are now using precision fermentation to help make nutritious and sustainable alternative proteins, including plant-based steak and even milk.)

Read more: 8 Protein-Rich Vegetables To Add To Your Meals

One of the most popular fermented foods of the moment is kimchi, a cabbage-based dish that is widely celebrated for its tangy, umami flavor as well as its myriad of nutrients and associated health benefits. Speaking to Plant Based News, Registered Dietician Emily McKee estimated that kimchi contains “up to 25 different species of live bacteria.”

“The popularity of kimchi at the moment, […] is largely due to the fact it provides us with both prebiotics, which are nutrients that provide food for our gut bacteria, and with probiotics, aka live microbes which survive to reach our lower intestine,” explained McKee.

9 gut-friendly recipes featuring fermented foods

These recipes mostly include lunches, dinners, and snacks, but a stack of savory kimchi and scallion pancakes would certainly work for a gut health-promoting breakfast, too.

Foods such as miso have a huge number of additional health benefits, too, including “antidiabetic, antioxidative, anti‐inflammatory, anticancer, and antihypertensive properties.” Tempeh, another fermented soy product, is notably rich in protein, calcium, and iron.

Read more: The Top 5 Recipes You’ve Been Cooking In March

The ‘microbiome’ bowl

This recipe comes from Carleigh Bodrug’s new cookbook Plant You: Scrappy Cooking and includes sauerkraut, a fermented cabbage dish similar to kimchi. The bowl also contains wild rice, quinoa, broccoli florets, and broccoli sprouts, all of which are rich in fiber – another important contributor to a healthy gut ecosystem.

Find the recipe here.

Savory Korean pancakes

Created by Emily Yeo, this simple recipe uses just four main ingredients and can work as a snack, a side, or a main dish. Kimchi adds its trademark umami tanginess – and gut-supporting probiotic bacteria – but the recipe counterpoints this nicely with scallions.

Find the recipe here.

Kimchi miso ramen

This recipe combines kimchi and miso for a probiotic powerhouse of vegan ramen. It’s spicy, rich, and surprisingly simple to put together with just 10 minutes of prep and 25 minutes of cooking. Created by Plant Based Matters, aka the Japanese Vegan, the recipe can be easily adjusted to accommodate any miso, but vegan kimchi with gochujang is essential.

Find the recipe here.

Easy high-protein tempeh

Another quick (under 30 minutes) recipe, this one from World of Vegan also works as a starter, main, or snack. While the prep and cook time is short, the tempeh is improved by letting it marinate overnight for a deeper, more complex flavor.

Find the recipe here.

Tempeh meatballs

Happy Skin Kitchen combines DIY tempeh-based mince with mushrooms, garlic, onion, and seasoning for a super high-protein and gut-friendly take on meatballs. Serve with your go-to tomato sauce and pasta, or perhaps in a fully loaded vegan sub.

Find the recipe here.

BBQ tempeh and apple slaw sandwich

Talking of fully loaded sandwiches, this recipe – also from Happy Skin Kitchen – combines BBQ tempeh with a sweet and delicious apple slaw. For an optional extra that will further boost the nutrients in this lunchtime favorite: add sauerkraut or kimchi.

Find the recipe here.

Miso aubergine steaks

Viva’s Vegan Recipe Club has some standout recipes, and these miso-coated aubergine steaks are no exception. Super quick and delicious, these aubergine steaks make for a good side, topping, and snack. Top with chili flakes and fresh parsley.

Find the recipe here.

Grilled asparagus with miso lime mayo

Another one from Plant Based Matters, this recipe is deceptively simple and easy to adjust as preferred, but definitely works best if cooked with an authentic Japanese miso. (Try your local Asian market and look for brands that contain just the minimum key ingredients: water, soybeans, koji grain, salt, and perhaps alcohol – a byproduct of the fermentation process.)

Find the recipe.

Cajun pasta with panko-crusted tempeh

Coming to us from This Savory Vegan, this special Cajun-style pasta recipe includes a plant-based broth along with vegan cheese and milk. The tempeh is well-marinated in a tahini, vinegar, mustard, and lemon-based dressing, and then finished with panko breadcrumbs.

“This Vegan Cajun Pasta with Panko Tempeh is comfort in a bowl,” writes This Savoury Vegan founder Rene. “Creamy pasta, crunchy tempeh, and the perfect amount of spice – a must-make!

Find the recipe here.

The post 9 Gut-Friendly Recipes Featuring Fermented Foods appeared first on Plant Based News.

This oil-free recipe is a great alternative to the vegan cheeses already on the market. Made with sundried tomatoes, olives, nooch, lemon juice, and more, this take on feta cheese is elevated with complex flavors. This recipe is also great when mixed with leafy greens or atop cooked grains for more filling meals.

Aside from the obvious benefits of choosing to make tofu into a faux-feta cheese, like its high plant protein content, it’s a great “from-scratch” option for those looking for tasty yet budget-friendly vegan sides.

Tofu ‘feta cheese’ recipe

This vegan cheese alternative is packed with big flavors from olives to horseradish and sundried tomatoes. You won't find a tofu feta cheese recipe like this anywhere else. Simply steam, marinate, and leave in the fridge overnight for punchy cubes of vegan feta

No ratings yet

Duration29 mins

Servings4 people

Ingredients

• 350-400 gram package of firm tofu (organic is ideal)
• ⅓ cup packed sun-dried tomatoes soak in water for 15 minutes
• ¼ cup chopped green olives pits removed
• 2 tbsp lemon juice
• 3 tbps nutritional yeast
• ½ tsp dried oregano
• ½ tsp dried basil
• ½ tsp garlic powder
• ½ tsp sea or Himalayan salt
• Optional: pinch of red pepper flakes

Instructions

• Drain the tofu and cut into ½ inch cubes. Place the tofu in a steamer basket and into a pot with 2-3 inches of water (make sure the water is below the steamer basket). Cover and bring to a boil. Steam the tofu for 3-5 minutes.
• Remove the tofu from the steamer basket and let it cool completely.
• Meanwhile, drain the soaking sun-dried tomatoes and dice them. Add the cooled tofu, sun-dried tomatoes, chopped olives and lemon juice to a medium sized bowl and toss.
• Add the remaining ingredients and mix until well combined and all tofu cubes are evenly coated with spices.
• Serve as a side dish or in a salad or a wrap.

This dish can be made the night before and left in the fridge overnight – the tofu will absorb more of the flavor. Make sure the tofu is cooled before mixing with other ingredients.

Feel free to add hemp seeds, slivered almonds or chopped herbs like mint, basil or cilantro.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

More like this:

• How To Make ‘Bacon’ Using Banana Peel
• Protein-Packed Vegan BLT
• Vegan Caramelized Veg And Feta Pie

The post How To Make Tofu ‘Feta Cheese’ appeared first on Plant Based News.

Banana peel bacon is a creative vegan alternative to traditional bacon, made by marinating and then baking or frying strips of banana peel. This unique method of making plant-based ‘bacon’ uses all of the banana and aims to replicate the smoky flavor and crispy texture of bacon without the use of animal products.

Health benefits of banana peel

The health benefits of banana peel are underrated. In regards to nutritional value, banana peels are rich in dietary fiber, vitamins B6 and B12, magnesium, and potassium. They may contribute to improved digestion, heart health, and provide antioxidants. So, be sure to give them a try whether by making ‘bacon’ out of them or including them in smoothies or other dishes.

Bacon banana peel recipe

No ratings yet

Duration1 hr

Servings2 people

Ingredients

• 1 to 2 organic, ripe banana peels scrubbed clean (Optionally, you can do this recipe with 2 to 4 king oyster mushrooms as well)

Marinade

• ¼ cup soy sauce or gluten-free tamari
• 1 tbsp extra-virgin olive oil or vegetable broth
• 1 tsp apple cider vinegar
• ½ tsp smoked paprika
• ½ tsp garlic powder
• 1 tbsp nutritional yeast
• ½ tsp chopped fresh parsley
• 1 tsp maple syrup
• Sprinkle of salt

Instructions

• Preheat the oven to 200°C and line a baking sheet with a reusable baking mat or parchment paper.
• If you are using banana peels, use a spoon to scoop out (and discard) any leftover flesh on the inside lining. Slice the banana peels into about four strips per peel or the oyster mushrooms into thin strips, around 3⁄8 inch thick.
• Make the marinade: In a medium-sized dish, combine all the marinade ingredients and mix well. Submerge the banana peels or mushroom slices in the marinade and soak for 10 minutes to an hour, as you like.
• Transfer the marinated peels or mushroom slices to the prepared baking sheet. Brush with more marinade to coat.
• Bake for about 15 minutes, until crispy, flipping halfway through. Serve immediately.

Excerpted from PlantYou: Scrappy Cooking: 140+ Plant-Based Zero-Waste Recipes That Are Good for You, Your Wallet, and the Planet by Carleigh Bodrug. Copyright © 2024. Available from Hachette Go, an imprint of Hachette Book Group, Inc.

More like this:

• Protein Packed Vegan BLT
• 15 Vegan Dinner Party Main Courses
• Apple And Raisin Stuffed Sweet Potato

The post How To Make ‘Bacon’ Using Banana Peel appeared first on Plant Based News.

BLT stands for bacon, lettuce, and tomato. It refers to a sandwich with all those ingredients, often with mayo to give it a creamy texture. The below recipe, which comes from vegan recipe site Nuts & Twigs, shows you how to use soy curls to make a plant-based BLT sandwich. It also adds in avocado, making it a BLAT.

Read more: How To Make This High Protein Vegan Bean Curry

What are soy curls?

Soy curls are a plant-based protein product made from whole non-GMO soybeans. They have become increasingly popular as a meat substitute in vegan recipes due to their versatility and meat-like texture. They are a great source of plant protein, and also contain a good amount of dietary fiber (find some more high protein vegan recipes here, and high-fiber recipes here). Soy curls are available in health food stores, some supermarkets, and online. They usually come in a dehydrated form, providing a long shelf life, which is convenient for stocking up and using as needed.

Read more: Get More Protein With This Easy Sheet Pan Broccoli And Tofu

Here's a plant-based rendition of a classic favorite that might become your new go-to lunch option. This vegan BLT sandwich introduces a delightful twist using soy curls.

5 from 1 vote

Duration25 mins

Servings3 sandwiches

Ingredients

For the marinade

• 1 cup soy curls (55g)
• 2 tbsp tamari or soy sauce
• 1 tbsp apple cider vinegar or rice vinegar
• 1 tbsp maple syrup
• 1 tsp sriracha
• 2 tbsp sesame oil
• 1 tsp liquid smoke
• ½ tsp paprika (regular or smoked for more smokiness)
• ½ tsp garlic powder
• ¼ tsp black pepper
• ¼ tsp cayenne pepper (optional)
• Water to deglaze the skillet if necessary

For the sandwich

• Vegan mayonnaise, vegan aioli, or chipotle aioli
• 1 ripe tomato, sliced (heirloom or regular)
• 1 -2 avocados
• Greens – romaine, butter, iceberg, spinach, or arugula
• 6-8 slices of your favorite bread (make sure it's vegan)
• Optional: alfalfa or broccoli sprouts

Instructions

Making the soy bacon

• Start by soaking the soy curls in warm water for about 10 minutes. They'll puff up and soften. Once rehydrated, drain them. 
• While the soy curls soak, whisk tamari, apple cider vinegar, maple syrup, sriracha, oil, liquid smoke, paprika, garlic powder, and black pepper in a bowl. Add the soy curls, ensuring they're fully coated in this flavorful marinade. Let them marinate for about 10 minutes. 
• Heat a skillet over medium heat. Add the marinated soy curls, spreading them out for even cooking. Fry until crispy and browned, stirring occasionally, about 7-10 minutes until the marinade has been absorbed and evaporated. Deglaze the pan with water if necessary.
• Alternative Cooking Method: Preheat your oven or air fryer to 350°F (175°C). Spread the marinated soy curls in a single layer on a baking sheet lined with parchment paper or the oven or spread them evenly in the air fryer basket. Bake for 15-20 minutes in the oven, stirring halfway through, until they are crispy and browned to your liking. Bake for 4 – 5 minutes in the preheated air fryer. Watch them closely towards the end to prevent burning.

Assembling Your Sandwich

• Toast the bread if you like
• Spread a generous layer of vegan mayonnaise on both bread slices
• On one slice, layer your tomato, avocado, and crispy soy curl bacon, followed by crisp greens and optional sprouts
• Top with the second slice of bread, press down gently, and voilà! Your Vegan BLT is ready to impress

It may see that there are not enough soy curls in one cup, but they expand when rehydrated. You should have enough to make 3-4 regular-sized sandwiches.

*Soy curls come in irregular sizes, making it difficult to measure them accurately in a cup. Weighing them is an excellent way to ensure you get the right amount. Also, aim for the big pieces rather than the tiny bits that always seem to find their way to the bottom of the bag. Going for the big chunks helps keep your dish consistent in texture and flavor.

This recipe was republished with permission from Regina Pearce (of Nuts & Twigs). You can view the original recipe here.

The post This Protein-Packed Vegan BLT Is Perfect For Lunch appeared first on Plant Based News.

Luckily, a vegan dinner party takes some of the anxiety out of things since it can cater to so many dietary requirements. 

We’ve put together 15 vegan main course ideas that look fantastic and taste delicious. Many of them can also be fully or partially prepared ahead of time too, giving you more time to enjoy yourself on the night.

Read more: 25 High Protein Vegan Recipes

Vegan dinner party main courses

Whole Katsu Cauliflower

This recipe from BOSH! involves boiling a whole cauliflower first to soften it, then letting it turn golden brown in the oven. Smothered with a smooth katsu sauce and topped with a crunchy pickle and herb salad, it makes both a striking and healthy main course. Serve with basmati rice and chapatis. 

Find the recipe here.

Gnocchi, Aubergine, And Chickpea Traybake

Chickpeas and harissa paste add an unusual twist to this healthy, hearty gnocchi traybake by Natlicious Food. You can use store-bought gnocchi (make sure it’s vegan), which makes this recipe simple and pretty quick to whip up.

Find the recipe here.

Butternut Squash and Miso Risotto

It takes a little more effort to cook risotto than pasta, which makes it feel special enough for a dinner party without being especially complicated. This recipe by Plant Baes uses white miso paste to give it a rich umami flavor. The vegan parmesan and walnut sage pesto can be made while the risotto is cooking, or ahead of time. 

Find the recipe here.

Asparagus Tart

A tart is always a good option for an impressive-looking main course. Using store-bought puff pastry, this recipe by Natlicious Food is full of spring flavors. But if you’re making it out of asparagus season or simply prefer other vegetables, it’s easy to sub in something else, such as purple sprouting broccoli or artichokes.

Find the recipe here.

Apple Biryani

A biryani is a perfect dish to share with lots of people. The inclusion of apple in this version compliments its other flavors of cardamom and ginger perfectly. If you’re short on time, it can also be made in advance.

Find the recipe here.

Rose Harissa Aubergine with Butter Bean Mash

Butter bean mash is a healthy, lighter take on classic mashed potatoes, and may feel a little bit fancier for your guests. The aubergines in this recipe from So Vegan are cooked in an aromatic tomato and lentil sauce with rose harissa – a lovely, slightly milder type of harissa.

Find the recipe here.

Vegan Beef Stew

The “beef” in this recipe from ZardyPlants is made from seitan, a wheat-based meat alternative that you can make at home. The stew is packed with vegetables and lentils, and made rich and warming by red wine, balsamic vinegar, and smoked paprika. Serve with crusty bread or on top of grains to give your guests an impressive, hearty meal.

Find the recipe here.

Read more: 15 Delicious Meaty Recipes (That Are All 100% Vegan)

Sweet Potato Katsu Curry

Your guests will feel just like they’re eating out at Wagamama when you serve them this katsu curry. Instead of breading the sweet potato, this So Vegan recipe calls for toasted panko breadcrumbs to be sprinkled on top of the dish when it’s ready to serve. 

Find the recipe here.

One-Pot Mushroom Pie

Another offering from So Vegan, this rich mushroom pie is topped with sliced potato instead of pastry. So Vegan recommend serving it with a side of roasted broccoli or a lentil salad.

Find the recipe here.

Butter Bean Bourguignon

Bourguignon without the beef. This wholesome meal from Matt Pritchard’s book Dirty Vegan: Fast and Easy is full of essential nutrients like iron, potassium, and magnesium. It also provides a good dose of protein. You can use canned butter beans to make the prep for this dish very quick and easy.

Find the recipe here.

Roasted Aubergine With Harissa Yogurt

These roasted aubergines have a creamy texture and earthy flavor that pairs perfectly with harissa spiced yogurt. Topped with mint and toasted pine nuts, it’s sure to delight your guests. This recipe by Madeleine Olivia can be served as a main or as one of several dishes. 

Find the recipe here.

Mushroom Bourguignon With White Bean Mash & Kale Crisps

Another vegan take on bourguignon. This one by Viva! Vegan Recipe Club replaces the beef with a mix of mushrooms to provide a rich, umami flavor and substantial texture. Red wine, herbs, and vegan lardons add to the dish’s deep flavor. The white bean and potato mash adds a hit of protein, while the kale crisps provide some crunch and extra iron.

Find the recipe here.

Read more: How To Make This Apple And Raisin Stuffed Sweet Potato

Spicy Cauliflower Tacos

Tacos are a great option for a more casual dinner party, where everyone can dig in and assemble their own. These tacos from Rise Shine Cook feature cauliflower and black beans as their main filling. Serve them with vegan sour cream, avocado, and salsa.

Find the recipe here.

Tuscan Bean And Spaghetti

If you’re cooking for a lot of people, pasta is easy to make in large quantities. Plus everybody loves pasta. This recipe by Rise Shine Cook includes leeks, beans, and spinach in a tomato sauce for a filling meal. Being a one-pot recipe also means there will be minimal washing up after. 

Find the recipe here.

Apple, Kale, And Sausage Pasta

For a meatier pasta option, this one from Happy Skin Kitchen includes vegan sausages and apple for a perfect sweet and savory dish. Topped with a “walnut parm” made from walnuts, miso paste, and nooch, it’ll definitely leave your guests satisfied.

Find the recipe here.

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