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.

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: 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.

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.

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

This sheet pan dish is made with firm tofu and two heads of broccoli, topped with a gorgeous nut butter, tamari, and maple syrup sauce. With its main ingredients being high in plant protein, fiber, and various other nutrients, tofu and broccoli perfectly match a two-ingredient meal.

It’s well-known that tofu is an easy and popular choice for vegans in need of protein, and broccoli’s health benefits continue to be praised for its high antioxidant properties, vitamins, and minerals. Add broccoli to your meals and create vitamin C-packed recipes with ease.

Tofu tips

There are many types of tofu to choose from, whether that be silken tofu, firm or extra firm tofu, or even tofu skin. This recipe calls for firm tofu, but you can definitely use extra firm if you have it.

Preparing tofu:

• Pressing tofu: Press your tofu by wrapping your block of tofu in a clean dish towel and putting a weight on it like a chopping board to remove excess water. This helps the tofu keep its shape when cooking. Press your tofu for anywhere from 15 to 30 minutes, then unwrap and it’s ready to use.
• Marinate tofu: Tofu is like a sponge, so it will absorb whatever flavors you marinate it in. You can use your favorite marinade or try a simple mixture of soy sauce, garlic, and ginger.
• Cooking tofu: You can grill, bake, steam, or sauté tofu, depending on your preference. 

Sheet pan broccoli and tofu recipe

This two-ingredient, high-protein vegan recipe is quick and easy to make. Place everything on a baking sheet and into the oven with a delicious and fragrant sticky nut-butter sauce.

5 from 1 vote

Duration35 mins

Cook Time30 mins

Prep Time5 mins

Servings3 people

Ingredients

For the broccoli and tofu

• 400 gram block of firm tofu drained
• 1 tbsp arrowroot starch or brown rice flour
• ¼ tsp sea salt
• Black pepper to taste
• 2 heads of broccoli
• A handful of chopped almonds or peanuts or a good spoonful of sesame seeds pick to match the butter you use in the sauce

Sauce

• 3 tbsp stirred tahini, almond butter, or peanut butter
• 2 tbsp low-sodium tamari
• 2 tbsp fresh lime juice
• 1 garlic clove minced
• ½ to 1 tsp peeled and finely grated ginger
• Vinegar-based hot sauce optional and to taste
• Water if needed to thin the sauce

Instructions

• Preheat the oven to 200°C and line a large baking sheet with parchment paper.
• Give the tofu block a squeeze over the sink to remove excess water. Then cut it into 2-cm cubes and place in a medium bowl.
• Sprinkle the arrowroot starch or brown rice flour, salt and pepper over the tofu and toss to coat. Distribute the tofu on the baking pan and bake for 10 minutes.
• Meanwhile wash and cut the broccoli into 2.5-cm florets.
• After the tofu has been in the oven for 10 minutes, take it out, push it to one side of the pan, redistributing into one layer, and spread the broccoli florets out on the other side.
• Place the pan back in the oven and continue to bake for another 20 minutes or until the tofu is firm and golden and the broccoli is just beginning to brown.
• While the tofu and broccoli are in the oven make the sauce.
• Place the tahini or nut butter of choice in a small bowl and whisk together with the tamari, lime juice, maple syrup, garlic, ginger, and hot sauce if using.
• Mix until creamy. If the sauce is more stiff than pourable, add water, 1 teaspoon at a time, and mix until smooth and creamy.
• When cooked, transfer the tofu to a large bowl and toss with the sauce.
• Divide the saucy tofu and broccoli among plates and garnish with chopped nuts or seeds. 

• If your tahini is more loose than thick (remember to stir your nut and seed butters well before using), you may have to use an additional tablespoon of tahini (for a total of 4 tablespoons) to get a thick and creamy consistency. 
• You can also reduce the tahini 2 tablespoons for a lighter sauce. If you do this, also reduce the tamari by half.
• For a lower sodium option be sure to use low sodium tamari or even replace 1 tablespoon of tamari with water. 

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.

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The post Get More Protein With This Easy Sheet Pan Broccoli And Tofu appeared first on Plant Based News.

If you didn’t already know, dauphinoise is a classic French dish, typically made with thinly sliced and layered potatoes, cream, and garlic, often baked until tender and golden. The traditional version is known for its rich, creamy texture and comforting flavors. This pumpkin dauphinoise variation adds pumpkin to the potato dish, offering a seasonal twist and a unique texture. This adjustment makes the dish stand out and is great for vegans looking for plant-based versions of classic dishes.

Benefits of pumpkin

Pumpkin is an excellent addition to any savory dish, not only for its sweet and nutty flavor but because of its bountiful health benefits, too. Some of the health benefits of pumpkins include their high levels of vitamin A, which supports eye health, as well as vitamins C, E, and many B vitamins.

The antioxidants in pumpkin, like beta-carotene, play a role in reducing the risk of chronic diseases. Being high in fiber, pumpkin can improve digestion. Moreover, its potassium content may benefit heart health. These health benefits make pumpkin a great addition to a healthy diet.

Pumpkin dauphinoise recipe

This indulgent pumpkin dauphinoise recipe is a completely plant-based twist on the French classic. With the addition of sweet pumpkin and creamy plant-based sauce, you'll find this dish both comforting and moreish.

5 from 1 vote

Duration1 hr 35 mins

Servings4 people

Ingredients

For the dauphinoise

• 3 mixed pumpkins
• 6 Maris Piper potatoes
• 3 large white onions
• 2 tbsp sugar
• 1 knob of plant-based butter
• 4 sprigs of fresh thyme
• 100 grams plant-based cheese
• Olive oil
• Salt and pepper to taste

For the dauphinoise cream

• 270 ml plant-based cream
• 350 ml plant based milk
• 4 cloves of garlic
• 4 sprigs of fresh thyme
• 4 sprigs of fresh rosemary
• White pepper to taste

Instructions

• Preheat the oven to 180°C.

Prepare the ingredients

• Peel the garlic cloves.
• Peel and slice onions.
• Peel and thinly slice the potatoes.
• Add potatoes to ice water and set aside.
• Slice the selection of pumpkins and set aside.

Make the Dauphinoise cream

• Pour plant-based cream and milk to a small saucepan.
• Add the fresh herbs, garlic and white pepper.
• Bring to a gentle simmer.

Make the dish

• Add onions to a casserole pan with sugar.
• Cook down with knob of butter and fresh thyme.
• Once caramelized remove onions from pan.
• Layer potatoes, pumpkin, onion plant-based cheese, salt, pepper and repeat.
• Pour over dauphinoise cream.
• Top with plant-based cheese.
• Put on the lid and cook for 45 mins in the oven.
• Then cook for 15 mins with lids removed for gratanation.

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

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The post This Creamy Pumpkin Dauphinoise Is 100% Dairy-Free appeared first on Plant Based News.

This vegan lasagna recipe is definitely indulgent. Its savory sauce contains chestnut mushrooms which offer a “meaty” texture and are packed with nutrients. The “nooch” – or nutritional yeast – in the vegan bechamel sauce is another nutritious addition to this recipe. Packed with B vitamins, iron, fiber, and protein, “nooch” is a very popular food topper and ingredient in a lot of vegan dishes. It’s used to give recipes a slightly cheesy flavor, as nooch has been compared in taste to parmesan.

This classic Italian dish gets a compassionate twist, ensuring every bite is not only delicious but also cruelty-free. Perfect for cozy nights in or impressing guests with a hearty vegan feast, this lasagna is a true crowd-pleaser. Not to mention, it proves that you don’t need meat or dairy to create a satisfying meal.

Ultimate vegan lasagna recipe

This completely plant-based, dairy-free take on the classic Italian lasagna will have your mouth watering thanks to its savory tomato and mushroom sauce, its creamy béchamel sauce, and the deliciously chewy lasagna sheets. Opt for gluten-free pasta if need be.

No ratings yet

Duration2 hrs 29 mins

Servings4 people

Ingredients

For the lasagna

• 1 tbsp tomato purée
• 1 tbsp red miso paste
• 1 tsp balsamic vinegar
• ½ tsp dried oregano
• 2 tsp soy sauce
• 2 onions
• 100 grams sun-dried tomatoes
• 2 tbsp oil from a jar of sun-dried tomatoes
• 3 carrots
• 3 celery sticks
• 1 sprig of rosemary plus more for garnish
• 2 sprigs of fresh thyme
• 4 garlic cloves
• 700 grams chestnut mushrooms
• 300 ml red wine
• 2 x 400 grams cans of plum tomatoes
• 800 ml water
• 500 grams dried lasagna sheets
• Salt and pepper to taste

For the béchamel

• 1 ½ tbsp nutritional yeast
• 125 ml olive oil
• 125 grams plain flour
• 1 ¼ litre unsweetened plant-based milk

To serve

• Make a side salad

Instructions

For the tomato sauce

• Peel and quarter the onions and blitz them in the food processor until finely chopped.
• Add the sun-dried tomato oil to one of your large saucepans on medium heat and saute the onions, stirring, for 5-6 minutes.
• As the onions cook, peel the carrots and pulse them in the food processor with the celery until minced. You can chop the carrots and celery into smaller chunks before adding them into the food processor.
• Peel and grate the garlic and add it to to the pan. Stir for a minute.
• Remove the leaves from the rosemary and thyme and finely chop.
• Add your carrots, celery, rosemary and thyme to the saucepan, reduce the heat slightly and saute. Stir occasionally for 12-15 minutes until cooked.
• As those ingredients cook, pulse the chestnut mushrooms in the food processor until finely minced.
• Add to the pan along with the drained sun-dried tomatoes. You can cut the sundried-tomatoes as you like.
• Stir, increase the heat slightly and saute again. Stir for 8-10 minutes.
• Add your red wine, allow the heat to increase for 5-6 minutes until nearly all the liquid has evaporated.
• Add the tomato puree, miso paste, balsamic vinegar, oregano, and soy sauce and stir for 1 minute.
• Add the chopped tomatoes and water.
• Lower the heat back down to medium and simmer for 30 minutes.
• Taste and season with salt and pepper.

For the béchamel sauce

• While the vegetable ragu simmers, begin making the béchamel sauce.
• Put the second pan over a medium heat and add the olive oil.
• Add the flour and stir for 3-5 minutes.
• Gradually add the milk, stirring constantly.
• Add the nutritional yeast and stir until smooth.
• Bring to a boil then lower the heat and simmer until the béchamel thickens to the consistency of custard.
• Add salt and pepper to taste.

Layering the lasagna

• Spread a quarter of the ragu into the lasagna dish.
• Spoon over a quarter of the béchamel sauce.
• Cover with lasagna sheets, breaking them if necessary to make a complete layer with no gaps.
• Repeat three times, reserving some béchamel to cover the top completely.
• Garnish with a few rosemary leaves.
• Cover with foil and put on the lowest shelf of the oven.
• Bake for 50 minutes.
• Remove the foil and bake for a further 15 minutes.
• Leave to stand for 10 minutes before serving with a side salad.
• The leftovers will taste amazing the next day – simply bring back to piping hot in the oven or microwave.

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

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The post The Ultimate Vegan Lasagna Recipe appeared first on Plant Based News.

This dish offers high levels of plant-based protein from the beans and the protein-rich spinach, making it a hit with health enthusiasts. The tasty pesto and leek additions, crisp puff pastry, and the side of creamy mashed potatoes amp up the taste factor in this comforting yet nutritious pie.

Health benefits of cannellini beans

Aside from their protein content, cannellini beans also promote digestive health and help manage blood sugar and blood pressure levels. These factors make cannellini beans great for balancing out any meal that requires slow-release energy or a high-protein kick.

Creamy cannellini pie recipe

Crisp puff pastry, herby pesto, a beautifully textured filling, and a side of smooth mashed potatoes make this recipe a great comfort meal. Note that this creamy cannellini pie recipe can be made into six individual servings or into one large pie. To make one large pie, simply put all your filling into one circular container and cover with the puff pastry rather than creating six smaller pies.

No ratings yet

Duration1 hr 20 mins

Servings6 people

Ingredients

For the mash

• 600 grams Maris Piper potatoes
• 2 tbsp plant-based butter
• 100 ml unsweetened plant-based milk
• salt and pepper to taste

For the pie filling

• 3 leeks
• 4 cloves of garlic
• 2 tbsp plant-based butter
• 1400 grams of cannellini beans
• 3 tbsp pesto
• 2 tbsp plant-based crème fraîche
• 1 vegetable stock cube
• 150 grams spinach
• salt and pepper to taste

For the pastry

• 320 grams ready-rolled plant-based puff pastry sheet
• 2 tbsp plant-based milk
• 1 tbsp English mustard

Instructions

For the mash

• Peel and the quarter the potatoes, add them to a large saucepan and cover with cold water.
• Put the pan over a high heat, sprinkle in a generous pinch of salt and bring to the boil.
• Once boiling, cook the potatoes for 10-15 minutes until tender.

For the pie filling

• Wash and trim the leeks, then cut into rounds.
• Peel and crush the garlic.
• In a large frying pan over medium heat, melt the butter. Once foaming, saute the leeks with a pinch of salt for 6-8 minutes until soft and translucent.
• Add the garlic and cook for a further minute.
• Drain the beans and add to the pan, along with the pesto, crème fraîche, stock cube and 300ml boiling water and stir to combine.
• Bring to a simmer and cook for about 8 minutes to allow the flavors to develop.
• Add the spinach for the last minute of cooking and allow it to wilt in the heat of the pan.
• Taste and season with salt and pepper.

Return to the potatoes

• Drain the potatoes into a colander and leave them to steam dry for 5 minutes.
• Pour the potatoes back into the saucepan, add the butter and milk and mash with a potato masher until smooth.
• Taste the potato and season with salt and pepper.
• Keep warm until ready to serve.

Prepare the pastry

• Preheat the oven to 200*C fan setting.
• Remove the pastry from the film and cut circles from the pastry, slightly bigger than the size of the pie dishes. You can use the base of the pie dish as a guide. Set aside.
• Tip the pie filling into 6 individual pie dishes and top with the pastry circles.
• Mix the milk and English mustard together until the mustard has dissolved and you have a yellow mixture.
• Brush the pastry with the mustardy milk. Chill the pies in the fridge for 20 minutes so the pastry firms up.

Bake the pies and serve

• Preheat the oven to 200°C fan setting.
• Bake in a hot oven for 25 minutes until golden brown.
• Serve the pies with the mashed potatoes.

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

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The recipe comes from Viva!’s cookbook Everyone Can Cook Vegan, which showcases plant-based versions of popular animal dishes. It combines crisp romaine lettuce, savory vegan chicken strips filled with plant-based protein, and a creamy, tangy dressing. It covers all the bases for salad lovers. Enjoy the addition of vegan parmesan and avocado, which makes this meal a nutritionally balanced and satisfying option for lunch. 

This vegan chicken caesar salad uses plant-based ingredients to create a dish that’s both satisfying and guilt-free without sacrificing flavor or texture.

Chickless caesar salad recipe

An entirely plant-based version of the classic Caesar Salad with vegan chicken strips, vegan parmesan, and homemade crunchy croutons.

No ratings yet

Duration20 mins

Cook Time5 mins

Prep Time15 mins

Servings4 people

Ingredients

Salad

• 350 grams vegan chicken strips or pieces
• 2 baby gem or 1 head romaine lettuce leaves separated
• 1 avocado sliced
• 200 grams cherry tomatoes halved
• 2 handfuls of croutons Make your own using 2cm squares of sourdough, crusts removed, drizzled with a little oil and salt and placed in the oven at 180°C until golden. You can also use gluten-free bread for this.
• handful fresh parsley stalks removed and finely chopped
• 50 grams vegan parmesan shaved or grated
• 1 tbsp capers drained and rinsed

Dressing

• 230 grams vegan mayonaise
• 1 tsp Dijon mustard
• 2 cloves garlic crushed
• 2 tbsp lemon juice
• 50 grams vegan parmesan grated
• ¼ tsp salt
• ¼ tsp black pepper
• 1 tsp vegan Worcester sauce (optional)

Instructions

Salad

• Lightly fry the vegan chicken pieces in a little oil until golden or according to the instructions on the packet.
• Arrange all the different salad ingredients together in a bowl or decoratively on a board if you’re feeling fancy.

Dressing

• Mix all the ingredients together in a medium-sized bowl until well combined.
• Either spoon a few dollops of the dressing around the salad ingredients or mix together with the salad until fully covered.

This recipe was republished with permission from Viva’s Vegan Recipe Club. It features in the Everyone Can Cook Vegan cookbook. You can view the original recipe here.

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This stew, which comes from plant-based chef Matt Pritchard, is loaded with nutritious and satisfying vegetables such as mushrooms, sweetcorn, potatoes, and courgettes. Gochujang and miso, two common fermented ingredients, add depth and complexity to the dish. There’s also all the added nutritional value and gut-friendly properties included in this stew.

If you’re a fan of bold and spicy flavors, give this stew a try. 

What is gochujang made from?

Dating back to the 17th century during spice trades that brought chilies to Korea, gochujang is a savory, sweet, and spicy condiment gaining popularity around the world. This punchy, umami-filled paste is made from gochugaru (Korean chili powder), glutinous rice, fermented soybean powder, barley malt powder, and salt.

Plant-based eaters will be happy to know that most gochujang brands make vegan-friendly pastes, so you can freely enjoy this condiment on all your favorite plant-based proteins. Additionally, gochujang is bound to boost your metabolism because it’s predominantly made from red chili peppers.

What are the benefits of eating fermented foods?

The most notable benefits of eating fermented foods are how they improve your gut biome and offer a probiotic effect. In this recipe, the gochujang and miso offer plenty of digestive benefits, some of which include improved digestive health, balancing friendly gut bacteria, and natural immune-boosting results.

This hearty vegetable stew uses gochujang, a staple Korean condiment known for its gut-friendly properties. This meal offers the benefits of fermented foods and healthy vegetables in one pot.

No ratings yet

Duration40 mins

Cook Time30 mins

Prep Time10 mins

Servings2

Ingredients

• 2 tbsp olive oil
• 1 leek trimmed, cleaned, and sliced
• 2 celery sticks chopped
• 150 grams mushrooms trimmed and halved
• 5 garlic cloves
• 2 tbsp gochujang paste
• 1 tsp red or white miso paste
• 900 ml vegetable stock
• 1 carrot roughly chopped
• 300 grams baby potatoes halved
• 2 sweetcorn cobs cut into quarters
• 1 large courgette roughly chopped
• 1 tbsp corn flour
• 1 tbsp water
• flat-leaf parsley or coriander a handful and extra for garnish
• salt and pepper to taste

Instructions

• Heat 2 tablespoons of oil in a casserole over medium-high heat.
• Add your leeks, celery, and mushrooms to the pan, letting them sweat for 5 minutes.
• Then add your 5 cloves of garlic and cook for another minute.
• Stir in the gochujang and miso paste and cook for another minute before pouring in your vegetable stock.
• Add the carrots and potatoes, season with salt and pepper, and boil.
• Reduce the heat to medium-low and simmer for 20 minutes.
• Then add the corn quarters and the roughly chopped courgette while you prepare a corn flour mixture in a small bowl to thicken the sauce.
• Stir in the parsley or coriander and season to taste with salt and pepper.
• Finally, transfer the stew to a serving bowl with extra parsley or coriander to garnish.
• Let the dish cool enough so you can eat the sweetcorn with your hands.

This recipe was republished with permission from Dirty Vegan: Fast and Easy by Matt Pritchard. Published by Hamlyn.

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The post This Gut-Friendly Gochujang Stew Is Packed With Flavor appeared first on Plant Based News.

Tesco said that flexitarians who want “to take more control over what they eat” are driving up sales again. 

Cate May, Tesco’s plant-based food buyer, said that “Plant-based food has been the biggest culinary trend so far this century.” She added that the “initial level of interest was inevitably going to drop off slightly” after the novelty wore off. 

“But what we are seeing is phase two of that revolution,” said May. Whole cuts of plant-based meat have particularly been gaining in popularity.

Sales on the up

The plant-based meat industry took a hit in 2023, with sales falling and some companies entering administration. The higher cost of these products combined with the cost of living crisis helped drive down sales. 

But the sector has been rebounding this year. Sales of vegan fish alternatives are up by 100 percent since the start of 2024, compared to the year before, says Tesco. Plant-based steaks, and “chicken” breasts have seen a rise of 20 percent, as have the classic meat alternatives tofu and tempeh. Meat-free burgers have sold 10 percent more. 

One particularly successful product has been Juicy Marbles’ prime plant-based steak. Tesco says it sold an unprecedented 100,000 cuts in the lead up to Valentine’s Day.

“Customers are starting to understand the versatility of plant-based ingredients and whole cuts,” said May. They are “creating a wide variety of meals such as tofu stir-fries, meat-free curries using chicken alternatives or beans and pulses, and classic steak and chips using plant-based steaks.”

Less meat, more veg

A survey of 2,000 British adults commissioned by Tesco in December found other trends towards more plant-based eating. Nearly half of respondents said they are eating less meat than they were five years ago. Sixty-two percent go meat-free on two or more days a week, which Tesco says indicates that Britain “is embracing a more ‘flexitarian’ way of eating.”

Meanwhile, 60 percent of people are including more vegetables in their roast dinners, and 73 percent are eating more greens.

According to May, the latest sales figures show that flexitarians are cutting back on meat and making healthier choices “by cooking from scratch.”

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Made with a combination of spices, spinach, tomatoes, and coconut milk, this South Asian dish is just perfect for chilly evenings. With the ability to make large batches of this recipe with ease, the whole family can enjoy this tasty vegan dish.
So, what is dahl?

Dahl, or “dal” and “dhal,” are terms to refer to dried and split legumes and to describe South Asian dishes made with these split pulses, such as dal soup or dahl curry — like the one you’ll be making this evening.

Health benefits of lentils

Lentils are legumes, often dried in bulk or canned, and are packed with protein and fiber. They have been a staple in human diets for thousands of years and continue to be a popular plant-based protein source for people worldwide. 

The three most common types of lentils you’ll find in your grocery store are red, brown, and green lentils. These pulses also come with a fairly mild flavor profile and can easily absorb other flavors.

Lentils are favored amongst vegans for their nutrients, protein, and fiber. Not to mention how easily accessible and affordable they are. 

You’ll find these legumes are made up of more than 25 percent protein, are a good source of iron, and are low in fat. They also aid in digestion and provide the body with essential amino acids.

Lazy lentil dahl recipe

This easy-to-make, one pan lentil dahl recipe is warm, nourishing, and affordable. Enjoy classic South Asian flavors of rich coconut and tomato with this effortless dinnertime treat.

No ratings yet

Duration45 mins

Servings4 people

Ingredients

• 250 grams red lentils
• 1 onion
• 30 gram piece of ginger
• 3 cloves of garlic
• 2 green chilis
• 2 tsp cumin seeds
• 1½ tsp tumeric powder
• 400 gram can of cherry tomatoes
• 2 vegetable stock cubes
• 3 blocks of frozen spinach
• 400 ml tin of coconut milk
• 1 tsp salt
• ½ tsp pepper

Instructions

Prepare the ingredients

• Fill a large bowl with cold water, add your lentils, and use your hands to rinse the lentils. Repeat this once or twice until the water is clear. (Optionally, you can rinse the lentils in a sieve under cold running water.)
• Then, peel and roughly chop the onion, ginger, and garlic and set aside. Follow that by deseeding and roughly chopping the green chili.

For the dahl

• Preheat the oven to 200°C on the fan setting.
• Take your baking dish and place the lentils, onion, ginger, garlic, and chili in there, followed by the rest of the dahl ingredients.
• Give it a quick stir, then boil the kettle and pour 400ml of boiling water into the baking dish. Next, cover with foil and bake in the hot oven for 25 minutes.
• After 25 minutes, carefully remove the baking dish from the oven, take off the foil, stir once more, and return to the oven for another 15 minutes or until the lentils are tender. Once fully cooked, finish the dahl with the juice of a lime and salt and peper to taste.
• Serve with coconut yogurt and flatbreads for dipping. Enjoy.

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

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The post How To Make This Quick and Easy Lazy Lentil Dahl appeared first on Plant Based News.

After tracking 216,695 participants through diet questionnaires for more than three decades, researchers at Harvard University recorded some 22,761 cases of type 2 diabetes.

Those who consumed the most red meat had a 62 percent higher risk of developing type 2 diabetes than those who consumed the least.

Crucially, swapping just one serving a day of red meat for nuts or legumes led to a 30 percent lower risk of type 2 diabetes.

The problem with red meat

Several studies have already shown a link between red meat and type 2 diabetes. 

Given the new research’s scale and large sample, it goes further in providing greater statistical certainty.

First author Xiao Gu commented: “Our findings strongly support dietary guidelines that recommend limiting the consumption of red meat, and this applies to both processed and unprocessed red meat.”

What is type 2 diabetes?

Diabetes is a chronic, metabolic disease characterized by elevated levels of blood glucose. Type 2 diabetes occurs when the body becomes resistant to insulin or doesn’t make enough insulin. 

The number of cases and the prevalence of type 2 diabetes have both risen steadily over the past few decades, according to the World Health Organization. This makes tackling it a key public health battle around the world.

As well as the severe toll the disease causes on its sufferers and healthcare systems, type 2 diabetes is also a major risk factor for cardiovascular and kidney disease, cancer, and dementia.

Plant-based diets are better for health and planet 

The results are a clear example of the positive effects of switching to a plant-based diet. The researchers also point out that vegan protein comes with lower greenhouse gas emissions and other environmental benefits.

Within a growing body of research extolling the virtues of plant-based diets, the strong evidence of lower type 2 diabetes risk could be seen as another reason for governments to encourage a transition towards plant-based food systems.

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A new report by the Climate Change Committee (CCC) and the Centre for Climate Change and Social Transformations (CAST) reviews the role of behavioral science in designing effective climate policies in eight key areas. The top one is diet change to reduce consumption of high-carbon foods. An accompanying report makes recommendations for policymakers. 

The CCC recommends a reduction of at least 20 percent of high carbon foods like beef, lamb, and dairy per person, up to a 50 percent shift away from animal foods towards plant-based products by 2050. It says that this will save 10 million tonnes of carbon emissions by 2035 and help meet UK climate targets.

Normalizing plant-based diets

The report identifies several factors that influence choices people make about what they eat. One concerns the price. Studies have found that fruit and vegetable consumption increases when their prices are reduced or people are offered other financial incentives if they buy them.

But the CCC report warns that while price reduction can boost fruit and vegetable intake, meat intake does not necessarily drop at the same time.

Other interventions can help to discourage people from buying high-carbon foods, particularly meat and dairy. The report cites the success of banning adverts for cigarettes in reducing rates of smoking. This tactic that could be replicated for animal products. 

Such a measure will be implemented in the Dutch city of Haarlem in 2024, when adverts for meat will no longer be allowed in public spaces. But in the UK, campaigns by the semi-governmental Agriculture And Horticulture Development Board (AHDB) such as “We Eat Balanced” promote meat and dairy as part of a “sustainable” diet.

Another factor identified in the CCC report as influencing food choices is the “food environment.” This refers to the physical places where people make food choices, such as supermarkets. It also includes which foods are available, accessible, affordable and desirable in those places.

A 2021 report by Feedback found that most UK supermarkets are currently helping drive demand for animal products. They do this through price promotions on meat and how the supermarkets are arranged to prioritise animal products. But some retailers are promoting fruit and vegetable consumption, the report found.

Marketing and messaging around food is also important, according to the CCC report. Connecting plant-based foods “to indulgent language and positive emotions” can be effective. For instance, instead of describing vegan options as “meat-free” or “healthy” it could be more appealing to consumers to emphasize tastiness and enjoyableness.

Leadership needed

The report urges the government to “engage in more political leadership by creating a vision for achieving a low-carbon, climate-resilient food system.” 

But only days after the report was published, Prime Minister Rishi Sunak said he was scrapping non-existent plans for a tax on meat. He accused the CCC for suggesting a meat tax. But the CCC has only suggested using pricing as a measure as one of a range of possible options. It has also encouraged the government to try a number of softer approaches first, which it has not done. Additionally, the CCC is an advisory body and does not itself make government policies.

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Altena, part of the North Brabant province in the Netherlands, has stepped up to create the “Plant-Based Together” project. In partnership with the Green Protein Alliance (GPA), the project wants to encourage people to choose plant-based foods more often. Wageningen university will also be participating as a research partner.

Local schools, supermarkets, and restaurants are participating in the plant-based push. Alongside, Dutch beach volleyball professional Raïsa School is on board as an ambassador. She will show support through the sharing of her favorite vegan recipes and food products across her social channels. 

She also appears in a video where she directly asks the residents of Altena to eat plant-based food more frequently.

“Tasting that plant-based food can be delicious is the best way to convince people,” said the GPA’s Marrianne Karstens. “This is why we are organizing several tasting sessions together with supermarket entrepreneurs from the region.”

Helping the Dutch go plant-based

The new project comes amid a similar nationwide push from GPA. The alliance wants to see Dutch diets embrace a 50:50 split in terms of plant-based and animal-based proteins by 2025. At present, the split is thought to be 37:63 in favor of foods that include meat and dairy.

Altena is considered a prime location to test the effectiveness of the promotion of plant-based food. This is due to it not currently being deemed a popular choice for many of the population. 

The success or failure of the initiative will be judged on consumer shopping habits, with purchase data analyzed to identify any positive uptick in plant-based food buying.

“Based in part on checkout data, we will measure in the period after the [supermarket] tastings whether they have had a long-term incentive effect,” Karstens concluded.

The post Why This Dutch Town Is Encouraging Residents To Eat Vegan Food appeared first on Plant Based News.

The claim comes from the Plant Based Food Association (PBFA), a trade group representing US-based vegan food companies.

In a fresh report, titled The State of Plant-Based in Foodservice, the PBFA revealed that almost half of all US restaurants are now able to cater to vegan diners in some form. It further highlighted that this translated into growth of 33 percent since 2018.

A variety of restaurants were sampled to gauge the scale of the food service sector’s adoption of vegan options. Location styles included quick service eateries (such as McDonald’s) all the way through to fine dining restaurants. The latter was least likely to cater to plant-based customers. Meanwhile, while “fast casual” spots (such as Chipotle) led the charge to offer the most options. 

What’s in a (vegan food) name?

As well as demonstrating how much of the food service sector now caters to plant-based diners, the report also offered insight into how geography affects the way that meat-free dishes are advertised.

Restaurants in states to the West are considered the most likely to include vegan-related terms on their menus. These commonly include “vegetarian,” “vegan,” and “plant-based.” One exception was discovered, with the Northeast using the term “meatless” more than any other region of the US.

Conversely, states in the South showed the least willingness to signpost menus as being suitable for vegan eaters. Texas is an example, where a 2021 bill banned plant-based protein from being labeled as “meat” or “beef.”

The future of vegan options in US restaurants

Optimistically, four times as many restaurateurs plan to add plant-based meat dishes as those who are looking to drop it.

In total, 28 percent of food service operators that were asked claimed to be making plans to increase their use of cruelty-free meat alternatives. A further 37 percent will make no changes, sticking with the amount of alternative protein they already serve.

Just seven percent of restaurant owners are looking to serve less vegan meat, or drop it altogether. Additionally, less than a third (29 percent) have no intention to introduce it to their premises.

Overall, attitudes appear to favor the adoption of plant-based meat. When asked if they consider such products to be a long-term trend or simply a fad, 60 percent of food service operators identified it as a consumer shift that is here to stay.

The post Vegan Options Are Now Served At Nearly Half Of All US Restaurants appeared first on Plant Based News.