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.

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.

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.

The post 15 Vegan Dinner Party Main Course Ideas appeared first on Plant Based News.

Read more: This Sweet Potato Katsu Curry Is The Perfect Weeknight Dinner

Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene), vitamin C, manganese, several B vitamins, and potassium. Vitamin A is crucial for maintaining healthy vision, immune function, and skin health. Vitamin C and manganese are important antioxidants that help prevent cellular damage (check out some vitamin C-packed recipes here). Sweet potatoes are a good source of dietary fiber, which is beneficial for digestive health. Fiber helps to prevent constipation and promote a healthy digestive tract. It can also aid in maintaining a healthy weight by keeping you feeling fuller for longer (find a whopping 50 high-fiber recipes here).

Sweet potatoes are versatile and can be prepared in numerous ways, making them easy to incorporate into a variety of dishes. Whether baked, boiled, roasted, or mashed, sweet potatoes can add nutritional value and color to meals.

Read more: Burrito Bowl with Crispy Roasted Sweet Potato

These sweeties are oil-free and made without overly processed ingredients or sugars. You might have trouble believing that something so nutritionally-dense and good for you is also so delicious.

No ratings yet

Servings4 servings

Ingredients

• 4 medium sweet potatoes
• 1 tsp cinnamon powder
• 2 cups apples, diced (unpeeled)
• ½ cup raisins
• ½ cup almonds, chopped
• ¼ cup 100% pure maple syrup

Instructions

• Wash your sweet potatoes and leave the skin on. Choose your cooking method below.
• Preheat oven to 400°F (205°C) and line a baking sheet with parchment paper or a silicone baking mat. Pierce your sweet potatoes with a fork in several places and lay the sweet potatoes onto your baking sheet.
• Bake for 25­–30 minutes or until soft and the edges are browned and caramelized.
• Cut your sweet potatoes lengthwise down the center and fluff the insides with a fork. Sprinkle a pinch of cinnamon inside the potato, then load it up with diced apples, raisins, and almonds. Drizzle some maple syrup over the top and enjoy!

This recipe was created by Clean Food Dirty Girl. Start a trial to Plant Fueled Life for more plant-based and oil-free recipes like this. Find the original recipe here. Photos by Amber Asakura.

The post How To Make This Apple And Raisin Stuffed Sweet Potato 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.

More like this:

• 50 High-Fiber Recipes
• The Top 5 Recipes You’ve Been Cooking In March
• Butternut Squash Dhal With Cashew Milk And Kale

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

Despite its huge benefits, many people are not getting their recommended amount of fiber. According to the USDA, a huge 95 percent of Americans are not getting enough.

If you’re stressing about how to get more fiber in your diet, we have the ultimate cheat code for you: follow a plant-based diet. If you regularly eat meals rich in vegetables, legumes, grains, and fruits, and prioritize whole foods, you will easily get enough fiber in your diet.

Dietitian’s advice on daily fiber requirements

The recommended intake of fiber is around 30 per day, but most people are not meeting that target. According to Andrea Rymer, a dietitian at The Vegan Society, not getting enough fiber can cause a range of health problems including constipation and raised cholesterol, as well as more serious conditions like diverticular disease and bowel cancer.

“Fiber is important as it not only promotes satiety (keeping you fuller for longer), but it also increases the beneficial bacteria in your gut, reducing inflammation and enhancing your immune system,” she tells Plant Based News. “This is why fiber-rich diets are also associated with a lower risk of inflammatory conditions such as heart disease and type two diabetes.”

There are two main types of fiber: soluble and insoluble fiber. The former is found in oats, beans, pulses, and fruits, and it dissolves in water, creating a gel-like substance to aid digestion. Insoluble fiber, on the other hand, remains intact, providing bulk to stools and supporting bowel regularity. This kind of fiber is commonly found in wheat bran and nuts.

The key thing to remember when thinking about getting more fiber into your diet is that it’s not found in animal foods like meat, dairy, and eggs. “Fiber is only found in plants, and so a plant-based diet has huge health potential,” says Rymer. “There are now studies suggesting that including thirty different plants a week is optimal for gut health. Although this may sound excessive, it isn’t difficult for most people following plant-based diets rich in herbs, spices, nuts, seeds, rice, oats, and beans.”

In a nutshell, diversity is key! So don’t stress, because we’ve got 50 delicious, varied, and nutritious high-fiber recipes to keep you going, feeling happy, satiated, and energized.

Avocado Mac and Cheese

Thought high-fiber and healthy meant boring? Wrong! We bet you weren’t expecting mac and cheese to head up this list, but the classic comfort food is made healthier and fiber-packed here, with just eight ingredients and ready in 30 minutes. There’s the option to add silken tofu also if you want to up the protein stakes and add even more creaminess. This recipe comes from Fit Foodie Finds.

Find the recipe here

Lentil salad

Not only are lentils a big protein hero, but they are also a great source of fiber, like the rest of the legume family. It’s time to put to bed the myth that salad can’t be a great source of protein while being packed with fiber. Evidence of humans eating lentils goes back as early as 8,000 BC, seen in the Near East and Mediterranean diets of the time. Great to see that people back then wanted a brilliant source of dietary fiber, as well as plant protein. This salad – which comes from The Garden Party – is just a gorgeous rainbow of colors, and the combination of tomatoes, peppers, fresh parsley, and lemon juice means this could be the staple dish of your dreams. 

Find the recipe here

Split mung bean curry

It’s time to sing the praises of another legume, and this time it’s the humble mung bean. Like lentils, people have been enjoying them for thousands of years. They’re not quite as widely available though, but you should be able to find them in some larger supermarkets and health food stores. One cup of these beans will power you up with 15.4g of fiber and 14.2g of protein — wowsers! And that’s without mentioning all the potassium, magnesium, folate, and vitamin B6. If you are going to go about increasing your fiber game, you could do a lot worse than doing so with this stunning curry from Nuts and Twigs.

Find the recipe here

Coconut and peanut curry

Let’s keep it curry, shall we? Because this one from Clean Food Dirty Girl is an absolute treat. It’s a recipe that doesn’t use any oil if you’re keen to keep the fat down while upping the fiber. It’s inspired by a Tanzanian mchicha, which is a spinach and peanut curry. If you haven’t tried rustling up some East African cuisine before, this is your sign to go all in. This combination of sweet potato, red pepper, kale, peanut butter, and coconut milk is just off-the-charts tasty. 

Find the recipe here

Pesto butter beans

Butter beans are so naturally creamy that they are ideal for this Plant Baes pesto butter beans recipe, which is stacked with fiber. It also clocks up a gigantic 35g protein per serving, so it’s a great one for recovery after a strength workout. We salute tofu for helping up the protein scales on this dish. Combine all that with cashew and pine nuts, leeks, spinach, chill flakes, and more, and you’ve got yourself the fiber-filled, succulent dish of your dreams.

Find the recipe here

Butter bean stew

More bean-based joy with this dish from Natlicious Food. It’s packed full of veggies, with carrot, celery, and leek. It makes for a mega comforting midweek dinner and is ideal for those who love nothing more than meal prepping. The flavor notes of chilli, paprika, thyme will send you on a first-class trip to taste heaven.

Find the recipe here

Vegan chickpea and pumpkin pilaf

Here’s another brilliant bit of munch from Natlicious Food. We’ve mentioned protein a fair few times here, and chickpeas are one of the ultimate staples in the vegan protein game. Pilaf is a big favorite meal in the Middle East, Asia, Latin America, and the Caribbean. This one is soy and nut-free, but do watch out for the bulgur wheat if gluten is troublesome for you. Full to the brim with herbs and spices, this excellent dish only takes 20 minutes to serve up!  

Find the recipe here

Apple and coconut dhal

Apple in a dhal? Oh yes! This isn’t as avant-garde as it may sound, as it’s the most wonderfully comforting curry dish to quickly whip up, and ensures you’re hitting your fiber goals. Dhal is a staple in South Asian cooking, and the apple puts a stunningly sweet twist on the recipe. And with dhal being made from lentils, you can expect a great protein hit as well as the fiber factor.

Find the recipe here

Ginger and turmeric lentils

Get your tastebuds prepared for the epic duo that is ginger and turmeric. As well as the running theme of fiber, this Natlicious Food recipe is maxed out on antioxidants and digestive qualities also, and once again, that almighty lentil protein. And best of all, it tastes amazing.

Find the recipe here

Vegan hot pot

Despite our very best intentions, sometimes the vegetables from our weekly shop can get on top of us. What to do with all those veggies that are starting to look a bit peaky? This fabulous fiber number is the answer to that conundrum, as you can stick any and all of your veg into this hot pot. Food waste, be gone! Big love to Matt Pritchard and his book Dirty Vegan: Fast and Easy for this one.

Find the recipe here

Butter Bean Bourguignon

Bourguignon? Butter? Vegan?! You’d better believe it. This Matt Pritchard recipe doesn’t have beef, and your tastebuds won’t have any beef with it either, as it’s a delectable delight. This is a fully plant-based powerhouse take on the famous French stew. Fiber? Check. Protein? Check. Butter beans replace beef as the main ingredient in an exquisite manner.

Find the recipe here

Butternut squash dhal

Butternut squash: it has the fiber factor. And this dhal recipe has the ultimate deliciousness factor also. Best of all, it’s a straightforward one-pot affair, and the red lentils, spices, cashew milk, and creamy squash make it a taste sensation. Great for batch cooking also. It will help you hit your A game as butternut squash is rich in vitamin A. This one comes from Rise Shine Cook.

Find the recipe here

One-pot vegan pad thai

A great one to try cooking at your pad, this is another recipe that only needs one pot, and takes just over ten minutes to make! While stir-fried rice noodles arrived in Thailand from China centuries ago, the pad thai version of a stir fry was born in the mid-20th century. We’re eschewing the eggs, fish sauce, and any other meat or animal-derived ingredients for this vegan take on the dish. Creamy, crunchy, and spicy, what a combo. We have Viva! to thank for this recipe.

Find the recipe here

Lebanese green bean recipe

Here is a dish that will make your friends green with envy. Green beans are a mega versatile food, as they can be boiled, steamed, or stir-fried. Here’s how to make them loubieh bi zeit style, a traditional Lebanese recipe that involves slow-cooking the green beans with onions, tomatoes, onions and garlic in oil, with the all-important salt and pepper seasoning. This particular recipe – from Plant Based Folk – adds paprika and olive oil — a chef’s kiss! It’s a fantastic fiber dish, and hopefully the beans in the title make it obvious this is another protein-fest also.

Find the recipe here

Mushroom bourguignon with white bean mash and kale chips

Yes, butter bean mash is a thing — because it shouldn’t just be potatoes having all of the fun. If you’ve got a dinner date planned, this is the one to show your friends what a fancypants you are. The heroes at Viva! have veganized the traditional meat-heavy dish with the amazing inclusion of kale chips and a delightful portion of health-giving porcini mushrooms.

Find the recipe here

One-pot spaghetti with lentil ragu

Veggies, lentils, and spaghetti, oh my! If you’re feeling peckish, this Romy London pasta recipe will hit the spot. If you love nothing more than twizzling spaghetti round your fork, but don’t like lots of washing up after, then this one-pot dish has your name on it. It’s full of flavor and fiber, it’s comforting, and is nice and filling also. While your nonna might go for the traditional beef ragu recipe, this one swaps the cruelty out for lentils, the perfect creamy ingredient for a pasta dish.

Find the recipe here

Creamy cauliflower casserole

Here is a fantastic and fabulous fiber dish for all you alliteration fans out there. But, grammar, aside, this cauliflower casserole is creamy, comforting, and a nutrition powerhouse. Coming all the way from recipe specialist Rise Shine Cook, you couldn’t ask for a better midweek meal that’s quick to rustle up. 

Find the recipe here

Wild Rice-Stuffed Squash

There was a time when stuffed aubergine and squash was the go-to meal if a restaurant or pub knew they had a vegan coming in, but this wild rice-stuffed squash is many levels above those disappointing dishes you may have had. It’s completely free of gluten, and you can use either the butternut squash or the acorn squash variety for this one if you have a particular affinity for either. Or, go completely crazy and use both! This one comes from Rainbow Plant Life.

Find the recipe here

Roasted cauliflower and apple

An apple a day keeps the doctor away, and so does eating lots of healthy sources of fiber. And you can delight your doctor even further by eating cauliflower, which is full of vitamins C and K, while also providing a good amount of folate and vitamin B6. Also, this recipe won’t leave you with much washing up afterward, just pick out your favorite mixing bowl and oven tray, and you’ll be right as rain. 

Find the recipe here

Bean, kale, and lemon stew recipe

Beans in stews, it’s something that is meant to be. And it’s wonderful to see kale and butter beans joining forces with their incredible nutrition profiles. Shout out to Viva! for this one. They’ve described this one as the dream midweek meal, as it is quick and easy to put together, only taking about 30 minutes. A winter favorite, stews are a fabulous dish for packing loads of whole foods ingredients into your bowl, and this particular stew fits the bill.

Find the recipe here

Sweet potato and chickpea stew

Now it’s time for a stew with some of the tastiest Indian staple ingredients you can get your hands on. This hearty meal is gluten-free, and packs in the fiber thanks to the titular sweet potato and chickpeas, plus cilantro, Swiss chard, crushed tomatoes, and onions. Anyone who firmly believes a stew is a meat dish may undergo a powerful conversion after trying this dish out. We have Rainbow Plant Life to thank for this one.

Find the recipe here

Apple pie overnight oats

Ah, overnight oats. The breakfast dish that will have your future self thanking you in abundance for your thoughtfulness and foresight. They are so simple in principle: you place your oats and ingredients in a container and leave them soaking in milk, or a combination of milk and water overnight. The oats (and also the chia seeds in this recipe) will absorb the liquid, meaning you can look forward to the softest and creamiest results come morning. This “apple pie” spin on overnight oats is like having dessert for breakfast. You’ll be safe in the knowledge that you’re getting a whopping great load of fiber. So, onto the million-dollar question: which of your favorite plant milks will you use for this one? Thanks to World of Vegan for this recipe.

Find the recipe here

Tuscan one-pot spaghetti

Don’t worry, this recipe isn’t from the Tuscan Raiders who dwell on Tattooine in Star Wars, but instead from the picturesque Tuscany region of Italy. Known for its rolling hills, postcard-worthy vineyards, walled-medieval towns, and pasta. This vegan take on the Tuscan spaghetti dish will wow even a native Tuscan purist. Plenty of garlic, red pepper flakes, and cannellini beans make this so outrageously yummy, you may exclaim ‘mamma mia!’ involuntarily while feasting on it. Another Rise Shine Cook creation.

Find the recipe here

Root vegetable curry

The chillier months provide an ideal opportunity to create hearty and warming dinners featuring staples like swede, turnip, and carrots. Supermarkets abound with these versatile veggies, often at budget-friendly prices during autumn and winter. If you’re seeking flavorful recipes showcasing an abundance of root vegetables, why not try this Indian-spiced root vegetable curry. It’s a brilliant way to use up leftover veg in the fridge. It comes from Veggielicious.

Find the recipe here

Pumpkin baked oatmeal

It’s always great to find new ways to jazz up your oatmeal/porridge, one of the best breakfast companions we have. How about sticking some pumpkin in there? It might sound a little avant-garde but fear not, the pumpkin puree makes this the most delicious start to your day. Combined with cinnamon, vanilla extract, and maple syrup, it’s all a bit sumptuous. In the fiber stakes, this is an instant winner, and oatmeal will always leave your digestive system feeling delighted afterward. This is another World of Vegan creation.

Find the recipe here

Mediterranean chickpea stew

Shout out again to World Of Vegan for bringing the mighty chickpea to this list. Besides seeing off the myth that vegan protein is hard to obtain, it also dispels the illusion that vegan food is expensive, as this dish is as cheap as chips. Join it with fluffy white rice and you’ll be in tasty delirium. A generous handful of spinach ensures you’ll be comfortably hitting your fiber and greens quota.

Find the recipe here

Lentil and mushroom wellington

A wellington with no beef is up next. It’s been swapped out for delicious and cruelty-free mushrooms, which also raises the fiber stakes significantly. If you want some comfort food, this British classic from Romy London will give you that in abundance. The lentils ensure you get a lovely hit of protein also. Perfect for a midweek dinner, or wow friends and loved ones as you serve it up as a vegan Sunday roast centerpiece. You’ll be sure to hear that classic line, ‘I can’t believe it’s not meat!’

Find the recipe here

Kale, cashew cheese, and apple salad

If the word “salad” doesn’t get you excited, it’s time for a tectonic shift in your culinary world. This high-fiber salad recipe combines sweet, savory, creamy, and crunchy flavors and textures in an outrageously yummy way. Kale and apple are two of the healthiest food items on the planet, and the cashew cheese upgrades its tastiness. Thanks to Happy Skin Kitchen for this creation.

Find the recipe here

Spanish-inspired white wine lentils

Make sure to read this one through first to avoid the mistake of thinking that drinking lots of white wine will increase your fiber intake. Instead, the high fiber of this Viva! dish is deliciously served up by lentils, tomato, carrot, and parsley. The wine is one of the ingredients to ensure this dish is irresistible, while only taking around half an hour to make. Vegan bacon is an optional extra. It’s time to turn your kitchen into a flamenco party. 

Find the recipe here

Vegan barbecue baked potatoes

Do you love a comforting baked potato, but have grown weary of the same old baked beans filling? Well, have we got a sizzling alternative for you. Potatoes are a legit superhero in the high-fiber game, and this tantalizing filling recipe puts the fiber levels through the roof. Lentils and mushrooms join forces once again on this one, and the sriracha mayonnaise and barbecue spice blend make this an unforgettable eat. This recipe comes from Vegan Richa’s Instant Pot Cookbook.

Find the recipe here

Vegan butternut squash curry

A cuisine that is loved the world over, Indian curry can also be a quick and nutritious vegan dinner to make, once you know the basics. This 30-minute recipe is from Vegan Richa, and the butternut squash centerpiece is such a treat. Adding to the mix are lentils, spinach, and some of the most health-giving herbs and spices in the world, and you’ll be brimming with those vegan whole foods powers afterwards. 

Find the recipe here

Peach pasta salad

Here’s another high-fiber vegan recipe that might just make you a salad convert for life. If that image doesn’t have you running to the shop to get the ingredients, I throw my hands up in despair. Another peachy thing with this Munchmeals by Janet dish is it’s so nutritious, and so quick to assemble, only needing approximately thirty minutes. Fresh dill, cherry tomatoes, dijon mustard, avocado, and agave are among the flavors packed into this sensational vegan pasta salad. 

Find the recipe here

Lentil and broccoli summer salad

One to eat with your shades on, on a floating bed in the pool. Or whatever suits, you do you! Either way, this isn’t simply just another high-fiber recipe, but the combination of lentils and the vitamin C can increase iron intake by up to four times — wowsers. If iron levels alone aren’t what affect your lunch and dinner choices, rest assured that this salad is very tasty indeed. Thanks to Natlicious Food for this recipe.

Find the recipe here

Vegan taco recipe

Tacos — just one of Mexico’s wonderful culinary gifts to the world. So tasty, quick to rustle up, and they can also be very healthy if you use the right ingredients. That’s where these fiber-packed vegan tacos enter the chat. Black beans, salsa, pecan nuts, and then the paprika and cayenne pepper, it’s all a divine combination of flavors. This recipe comes from Jay Halford.

Find the recipe here

Roasted pumpkin and kale salad

Our salad sensationalism continues. Pumpkin and kale are back in this Plant Baes recipe, and we’re laying out the red carpet for them. The pumpkin is roasted and oozing with flavor. A whopping 10 plant ingredients means it’s stacked with fiber, and the approximately 100 trillion microbes of bacteria in your gut will be high-fiving each other. Almost half your daily requirement of calcium, and 10mg of iron also, what a winner!

Find the recipe here

Cannellini beans hummus

Hummus is a worryingly addictive food. It’s so moreish, it should come with a warning label. Not all hummus is created equal, however, and some hummus products are healthier than others. Not only is this Vegata Full hummus recipe another healthy fiber source (green things usually are, right?), but it also puts an exciting spin on the traditional recipe by swapping out the usual chickpeas with cannellini beans. This also means it’s still a great way to get some protein intake. 

Find the recipe here

Vegan chocolate chili hotpot

Lots of chocolate purveyors now offer chili chocolate, so hopefully the idea isn’t too strange to you at this point. Cast from your mind any notions of sweet milkiness, as the vegan dark chocolate in this recipe, which can be substituted for cocoa or cacao powder, adds to the incredible richness of this dish. This Viva! recipe is a great one to make in bulk, and the protein content in the beans and lentils mean it’s a great one for bulking your arms too!

Find the recipe here

Vegan mushroom lentil risotto

Risotto might be one of those dishes you associate with being disappointing when it’s the only vegan option in a pub, but this take on the rice dish is anything but. The best thing about it is you won’t be stirring it for hours on end, and the washing up will be minimal as it’s a one-pot wonder. Loads of fiber, protein, and satisfaction. This recipe comes from Avocado Skillet.

Find the recipe here

Curried lentil one pot

Straight back into the one-pot lentils with this one, and this time it’s curry style. It calls for two types of lentils: split red lentils, and either green or brown lentils. That’s a mental amount of lentils. The tinned creamed coconut and herbs and spices mix produce the most succulent meal, despite how quick and simple it is to make. This comes from The Vegan Chef School.

Find the recipe here

Smoky vegan burger

A burger? On a high-fiber and healthy vegan recipe list? Take a few deep breaths, because we’re here to tell you that it’s possible to go into raptures eating a plant-based burger that’s full of fiber and nutrition. This Mira Weiner creation has apple cider vinegar that your gut will thank you for, as part of the healthy, sugar-free BBQ sauce that you’ll be making, and the sweet potato fries are also a fiber sensation. The burger itself consists of black beans, mushrooms, sweet potato, walnuts, and more ingredients that ensure you won’t be left with a heavy feeling of regret after tucking into this fantabulous burger. 

Find the recipe here

Lemon almond granola

Granola — we’re declaring it the breakfast of champions. And you will be too when you try this one out. Oats are one of the most fiber-friendly foods out there, so adding more oat-based meals like this one to your weekly meal plan is a no-brainer if you’re looking to increase your fiber wins. Especially when it’s this zesty, crunchy, and luscious! We have Herbivore’s Kitchen to thank for this creation.

Find the recipe here

Balinese summer curry

Seeing cashew nuts and chickpeas together in a curry is usually a good sign your tastebuds are about to be tantalized. And what could be more tantalizing than this Viva! summer curry recipe inspired by the paradise island that is Bali? Put some shades on and imagine you’re there, with the flavors of lime, mango, and coconut to help transport you.

Find the recipe here

Vegetable paella

Zest, a rainbow of colors, fiber, vitamins, and protein, this paella packs a punch. It’s brought to us by the charitable legends at Viva! Don’t worry, a special paella frying pan is only optional; a wok or wide frying pan will work also. With olives, capers, sliced lemon, and cayenne pepper, this is a piquant dish that you don’t want to miss out on.

Find the recipe here

Easy chana masala

There’s a reason chickpeas have come up in this high-fiber recipe compilation quite a few times now. The legume, which originates in Western Asia, tends to get the most plaudits for its high plant-based protein profile. But it deserves a huge round of applause also for being packed with fiber. Chickpeas are the main ingredient of the traditional Indian recipe chana masala, a go-to curry dish for many vegan and veggie types. This recipe is from BeExtra Vegant.

Find the recipe here

Banana oat cookies

Okay, having burgers on this list was one thing, but cookies? You better believe it! These whole foods cookies will give you a big hit of fiber, and they taste amazing too. We have Vivolife to thank for these.

Find the recipe here

Salted maple pecan porridge

Hello again, oatmeal. Or porridge. Or whatever you call it. ‘A rose by any other name…’ and all that (I wonder if there are any Shakespearean sonnets about the benefits of a high-fiber diet?). Hopefully, you can sense the beginning of a drooling sensation just from the name of this recipe alone. The beauty of oatmeal/porridge is how speedy it is to make while being so satisfying, and this genius take on the breakfast staple is no exception. Thanks to For The Utter Love Of Food for this.

Find the recipe here

30-minute dhal stew

Do you like your meals to be high fiber, but also super speedy to make? The name of this recipe should catch your eye, in that case. And lentils are leading the fiber charge once again. They are rarely as delicious as when they are rendered so creamy in a dhal dish, and this take on the traditional recipe is an absolute stunner.

Find the recipe here

Baked peanut butter and jam oat bars

It’s peanut butter jelly time! Don’t worry, we’re not insulting your intelligence by including a recipe for a PBJ sandwich. If you’re bored of eating the same old store-bought cereal bars, some of which contain ingredients that spoil an otherwise healthy item, why not try making your own? Especially when these oat bars are out of this world. Thanks to Lauren Toyota’s cookbook Hot for Food all day for this recipe.

Find the recipe here

Gochujang stew

As well as being packed with fiber-rich vegetables, this stew has the added bonus of featuring gochujang, a fermented chilli paste that’s popular in many Korean recipes. It has a spicy flavor, and – like other fermented foods – is great for your microbiome due to its probiotic effect. Another one from Matt Pritchard.

Find the recipe here

Creamy tahini kale salad

If you’ve had a long day at work and can’t be bothered to cook, but still want to eat something tasty and nutritious, this Viva! kale salad is a great bet. It only takes around five minutes to prepare, and you can pack it with pretty much any fiber-rich salad items you like – so it’s a great recipe to make when you’ve got some veggies that need using up.

Find the recipe here

The post 50 High-Fiber Recipes appeared first on Plant Based News.

Here’s our top-five roundup for March, with a distinctly Italian theme. Buon appetito.

1. High protein vegan lasagna

Created by Sarah Cobacho at Plantbaes, this high-protein, plant-based spin on a traditional lasagna is nutritious and comforting, making it a good meal prep option for weeknights during the still-chilly days of early spring. It combines textured vegetable protein (TVP) with mushrooms for a meaty texture, and 200g of TVP contains around 52g of protein.

Find the recipe here.

2. Roasted cauliflower bowl

This recipe is another one from Plantbaes, and it combines the seriously underrated – and extremely versatile – cauliflower with a garlic confit yogurt dip. The creamy vegetable is extremely nutrient-dense and includes vitamins C, K, and folate along with fiber. The harissa gives everything a peppery, smoky flavor which the fresh taste of the parsley highlights.

Find the recipe here.

3. Balsamic tomato-baked orzo

Henry Firth and Ian Theasby from BOSH! created this dish using store-bought plant-based feta, of which there are now several varieties, but you could also try making your own using this additional recipe. While still comforting and hearty, Firth and Theasby say their baked orzo brings “the summer to your table,” making it a “certified keeper” for the rest of the year.

Find the recipe here.

4. The ultimate vegan lasagna recipe

Another recipe from BOSH!, this uses chestnut mushrooms for a meaty and nutritious filling packed with copper, vitamin B5, B3, B2, folate, selenium, and potassium. It pairs particularly well with a salad and is suitable for batch cooking and home freezing.

Find the recipe here.

5. Creamy cannellini pie

This recipe is the third option from BOSH! in our March round-up and makes for a perfect main course. Firth and Theasby describe it as “crisp puff pastry, herby pesto, a beautifully textured filling, and a side of smooth mashed potatoes make this recipe a great comfort meal.”

As a bonus, this recipe can easily be made either as six pre-portioned individual pies or as one large pie for cutting up and sharing.

Find the recipe here.

More like this:

• Try This Vegan Hot Cross Bun Bread And Butter Pudding
• This Creamy Pumpkin Dauphinoise Is 100% Dairy-Free
• 20 Vibrant Vitamin C-Packed Recipes

The post The Top 5 Recipes You’ve Been Cooking In March 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.

More like this:

• 20 Vibrant Vitamin C-Packed Recipes
• Plant Protein-Packed Creamy Cannellini Pie
• Easy Lazy Lentil Dahl

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

Getting the right amount of vitamin C also helps the body heal any cuts or scrapes, and studies indicate it can have a positive impact on the immune system. If that isn’t enough to convince you of vitamin C’s importance, it can also help the body to absorb – and metabolize – other essential nutrients like iron, folate, and calcium.

With that in mind, we’ve chosen 20 of our favorite vegan, vitamin C-packed recipes.

What does vitamin C do?

Vitamin C (also known as ascorbic acid) is a nutrient that supports the growth and repair of tissues and cells throughout all parts of the human body.

It’s also an antioxidant, which means it helps protect against free radicals – molecules that are thought to contribute to the risk of chronic heart disease, diabetes, and cancer.  Furthermore, vitamin C helps support our teeth because of its impact on skeletal health.

Because the human body doesn’t naturally store vitamin C, we have to ingest it through the food that we eat daily. Severe vitamin C deficiency can cause serious health issues such as scurvy, but most people who eat a well-balanced diet get plenty from fruit and vegetables. 

You can also boost vitamin C through supplementation and multivitamins, if needed, but this can cause side effects and may not have the same benefits as ingesting it through food.

(Please note, this is intended as a guide only. If you are worried about your vitamin C intake or have questions about absorption, always contact a health professional.)

Which foods are high in vitamin C?

According to the National Institute of Health (NIH), the recommended daily allowance (RDA) for vitamin C is 75 to 90 milligrams (mg), while the UK’s National Health Service (NHS) suggests a minimum of 40 mg per day for adults aged 19 – 64.

Most animal-derived foods don’t contain much vitamin C, whereas plant-based foods like fruits and vegetables are generally rich in the essential nutrient.

Specific foods to emphasize for a vitamin C boost include citrus fruits like oranges and lemons, bell peppers, strawberries, blackcurrants, guava, kiwis, kale, broccoli, sprouts, potatoes, chili peppers, pumpkin, and the Australian Kakadu plum, which contains the highest concentration of vitamin C of any food – around 100 times more than oranges.

Vitamin C is widely thought to be best absorbed in a raw state and combined with iron. This is partly why it has become commonplace to drink a glass of orange juice with a breakfast of fortified cereal: the iron and the vitamin C are each aided in absorption by the other.

Another way to maximize absorption of vitamin C – or any essential nutrient – is to make sure you’re spreading it out over the day. For example, ensuring you include a vitamin C-rich ingredient in each of your meals or snacks rather than all in one go.

Severe vitamin C deficiency is fairly rare, however, only around nine percent of adults eat the RDA of fruit and vegetables overall, and a variety of studies have highlighted cost, availability, and preparation time as the primary barriers to produce consumption in the US.

20 vibrant vitamin C-packed recipes

If you are looking to maximize your veggie consumption – and boost your vitamin C intake – these 20 recipes feature many of the staple foods highlighted above, including sprouts, kale, lemons, strawberries, broccoli, and pumpkin. Let’s dive in.

Creamy tahini kale salad

The Viva! Vegan Recipe Club put this recipe together for a creamy tahini kale salad, but it’s easily customizable, which means you can add in any fruit or veggies you have on hand – or are craving right now – for extra flavors, textures, and nutrients.

A 100g portion of raw kale contains around 93 mg of vitamin C, which is just over 100 percent of the RDA. It also contains plenty of vitamin K and the antioxidant carotenoids lutein and zeaxanthin. Add a squeeze of fresh lemon juice for an additional boost.

Find the recipe here.

Butternut squash dhal

This recipe is ideal for boosting both iron and vitamin C together. Ashley Madden, the owner of Rise Shine Cook, combines red lentils with butternut squash, cashew milk, and spices for a nutrient-dense, warming, and filling meal. (Pair with fresh kale for some extra vitamin C.)

Find the recipe here.

Bean, kale, and lemon stew

This one is also easy to customize and various different beans can be swapped in or combined. Taken from Viva!’s new cookbook ‘Everyone Can Cook Vegan,’ it mixes the beans with kale and fresh lemon for protein, iron, and vitamin C, as well as K and A.

Find the recipe here.

Roast pumpkin and kale salad

With 10 different plant ingredients, plenty of fiber, iron, calcium, and around 10mg of vitamin C per 100g of pumpkin alone, this salad from Plantbaes is a fantastically nutritious weeknight meal option. Layers of flavor, unique textures, and lemony dressing to top it off.

Find the recipe here.

Pesto Brussels sprouts

For a unique and delicious take on brussels sprouts, try this recipe from the Happy Skin Kitchen. It combines the extremely nutritious (85 mg of vitamin C per 100g) brussels sprout with a fresh vegan pesto that swaps parmesan for nooch.

Find the recipe here.

Baked butternut squash with mushrooms

Rebel Recipes combines baked butternut squash with a flavorsome and nutritious mushroom filling in a unique and memorable dish. Topped with fresh thyme, toasted pine nuts, and a drizzle of extra virgin olive oil, this main works for any occasion.

Find the recipe here.

Creamy cauliflower casserole

Cauliflower is packed with vitamin C and this recipe from Rise Shine Cook owner Ashley Madden combines bite-sized florets with red onion, bell pepper, and olives along with a tahini and lemon sauce for a delicious and nutritious baked casserole.

Find the recipe here.

Kale, apple, and cashew cheese salad

Kale is packed with antioxidants, vitamin K, and vitamin C, as well as plant-based calcium. Happy Skin Kitchen created this recipe, and it includes a how-to section for homemade cashew cheese, complete with probiotics.

Find the recipe here.

Oil-free sautéed vegetables

Molly Patrick, AKA Clean Food Dirty Girl, created this recipe as an oil-free, veggie-packed side dish for all occasions. It combines soy sauce, liquid aminos, lemon juice, and lime juice for flavor, as well as dried herbs you likely already have ready in your pantry.

Find the recipe here.

Colorful lentil salad

Colorful, delicious, nutritious, and deceptively simple, this recipe from The Garden Party combines sweet mini peppers, tomatoes, and cucumber with the vegan pantry essential that is tinned green lentils. The blend of lentils and tomatoes means extra vitamin C, too.

Find the recipe here.

Garlic broccoli stir fry with chickpeas

Another simple one, this recipe from ElaVegan requires just one pan and can be ready in less than half an hour. It includes a delicious ginger sauce and also makes use of some store cupboard staples like smoked paprika, stock, and cayenne pepper.

Find the recipe here.

Curried Brussels sprouts

Don’t fancy broccoli? This recipe for curried Brussels sprouts also takes less than 30 minutes to prepare and was created by Cooking With Parita. Serve with practically any main as a spicy side and garnish with some fresh chopped coriander.

Find the recipe here.

Chinese orange tofu and broccoli

This vegan twist on a Chinese takeaway classic is packed with tofu as well as vitamin C. PlantBaes combines extra firm tofu with plenty of broccoli for a nutrient-dense and satisfying meal – perfect for a healthy post-gym dish or a Saturday night fakeaway.

Find the recipe here.

Creamy brussels sprout lasagna

Rainbow Plant Life’s creamy brussels sprout lasagna provides an unexpected, delicious, and nutritious spin on the oft-maligned green vegetable. It’s packed with vitamin C as well as protein, thanks to the creamy tofu “ricotta” sauce.

Find the recipe here.

Strawberry avocado toast with balsamic glaze

Blending savory and sweet, this recipe from Gabriel Miller is quick and nutritious but feels – and looks – extravagant. The sweetness of the strawberries and the glaze is softened by the creaminess of the avocado for a deceptively simple and moreish breakfast.

Find the recipe here.

Strawberry tart

Strawberries are rich in vitamin C, manganese, folate (B9), and potassium. They are also one of the most popular varieties of fruit, according to YouGov. This recipe from Olive Wood Vegan combines sweet strawberries with a creamy custard layer and delicate pastry crust.

Find the recipe here.

No-bake lemon cheesecake

SoVegan’s no-bake lemon cheesecake is creamy, light, and zesty. With an ingredients list that includes five lemons, it’s also rich in vitamin C.

Find the recipe here.

Strawberry and banana smoothie

With just three main ingredients, this smoothie from The Plant Riot makes for a quick breakfast or a healthy dessert. A delightful pink color, the combined strawberries, bananas, and soy milk make for a vitamin-rich and luxurious drink.

Find the recipe here.

Lemon tart with fresh strawberries

Combining the vitamin C-rich lemons and strawberries of the previous two recipes, this tart from Naturally Zuzu is as beautiful as it is delicious.

Find the recipe here.

Easy strawberry galette with whipped cream

This dairy-free dessert from Viva!’s Vegan Recipe Club is quick, simple, and requires just a few different ingredients. “Galette” is a French culinary name for dishes with a pastry base, including either sweet or savory options. In this instance, the pastry is topped with whipped cream and fresh strawberries for a significant portion of vitamin C.

Find the recipe here.

More like this:

• Butter Beans Are Having A Moment – Here Are 8 Recipes To Try
• 25 High Protein Vegan Recipes
• How To Make A Vegan ‘Chicken’ Caesar Salad

The post 20 Vibrant Vitamin C-Packed Recipes appeared first on Plant Based News.

Catching illnesses is part of being human, and getting the odd bug here and there is totally normal. Unfortunately, there aren’t any quick fixes to ensuring you don’t get sick, but there are a few ways we can support our immune system to keep it running smoothly.

If you want to give yourself the best chance of fighting coughs and colds, there are certain foods you can eat to help keep your immune system running as it should. Foods containing zinc are a great example.

Why we need zinc

Zinc is an essential mineral that helps with many bodily functions. Perhaps most notably, it’s vital for the immune system. “Zinc plays a crucial role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division,” Lisa Marley, nutrition coach and chef, tells Plant Based News.

According to Marley, zinc is “particularly important” for boosting the immune system. “It helps in the development and function of immune cells, and a deficiency in zinc can impair immune function, making you more susceptible to infections and illnesses,” she says.

Zinc is one of those minerals that vegans often get criticized for being deficient in. While it’s true that zinc is found in meat, fish, and other animal products, there are plant-based sources as well. There is no reason to think someone on a plant-based diet is deficient in zinc if they eat the right foods and supplement where appropriate.

Generally speaking, the recommended daily allowance (RDA) of zinc is 11mg for men and 8mg for women. Those who are pregnant or breastfeeding will need 11 mg and 12 mg respectively.

Are there plant-based sources of zinc?

There are a number of plant-based sources of zinc, and there’s no need to eat animal products to ensure you’re getting enough. Examples of zinc-rich plant foods include legumes (such as chickpeas, lentils, and beans), nuts and seeds (such as pumpkin seeds and cashews), whole grains (such as quinoa and oats), tofu, tempeh, and fortified foods. “Including a variety of these foods in your diet can help you meet your zinc requirements,” Marley says.

Marley warns, however, that vegan zinc sources tend to be less bioavailable than animal sources, which means that the body may not be able to absorb it as easily. “It is important for vegans to include zinc-rich foods in their diet and consider supplementation if needed,” she says.

There are steps you can take to maximize zinc absorption. “Phytates, which are compounds found in plant foods like whole grains, legumes, and nuts, can bind to zinc and inhibit its absorption,” Marley says. “To enhance zinc absorption, you can soak, sprout, ferment, or cook foods that contain phytates. Including vitamin C-rich foods in your meals can also help enhance zinc absorption.”

Vegan zinc recipes – ingredients

The below recipes contain at least one vegan source of zinc, as outlined below:

Tempeh

According to Marley, tempeh is a good source of zinc for a number of reasons.

The vegan protein is made from fermented soybeans. As well as being naturally rich in zinc, the fermentation process breaks down the phytates that can inhibit absorption. This makes tempeh a more bioavailable source of zinc than some other plant foods.

“Tempeh is a nutrient-dense food that not only provides zinc but also offers other essential nutrients like protein, fiber, iron, and calcium,” says Marley. “Including tempeh in your diet can help you meet your zinc requirements along with other important nutrients.”

Tempeh contains around 1.14mg of zinc per 100g.

Lentils

Some of the recipes are lentil-based. As well as containing a good amount of zinc, lentils are packed other essential nutrients such as fiber, iron, folate, and potassium. “This nutrient profile makes lentils a valuable food for overall health and well-being,” says Marley.

Lentils are an example of a vegan zinc source that may not be as bioavailable as animal sources due to phytates. Marley recommends combining lentil recipes with vitamin C-rich foods, including peppers, tomatoes, and citrus fruits.

Lentils contain 3.27mg of zinc per 100g.

Tofu

Tofu is made from soybeans, which naturally contain zinc.

“Similar to other plant-based sources of zinc, tofu contains phytates that can inhibit zinc absorption,” says Marley. “However, incorporating tofu into a balanced diet that includes a variety of zinc-rich foods and sources of vitamin C can help improve zinc absorption.”

Tofu contains around 1.57mg of zinc per 100g.

Chickpeas

Chickpeas are a hugely popular plant-based ingredients, as they’re cheap, protein-packed, and work well in a a wide variety of recipes.

They’re also a good source of zinc, featuring around 1.13mg per 100g.

Vegan zinc recipes

For many of these dishes, you can add additional seeds and nuts like pumpkin seeds, sesame seeds, or cashews. It’s always worth including an extra source of vitamin C to any of these dishes to aid absorption, including kale, peppers, lemon juice, or broccoli.

This is intended as a guide only, and you should not rely on these recipes to reach your RDA of zinc. Eating a variety of zinc-packed foods is key, and supplementation may be beneficial.

Please always consult your doctor if you are worried about zinc intake.

Sweet chili tempeh

If you’re new to cooking with tempeh, this sweet chili recipe is a great place to start. It’s easy, quick, protein-packed, and works well with noodles, rice, or just on its own.

This particular recipe, which comes from World of Vegan, is made in an air-fryer – but there is an alternative method available if you don’t have one. It requires just eight ingredients, many of which you may already have in your kitchen cupboard.

Find the recipe here

Easy lentil stew with mashed potatoes

Lentil stews are an absolute classic, and are always a reliable dinner if you’re wanting something comforting yet nutritious.

This hearty and wholesome stew – which comes from Ela Vegan – features mushrooms alongside a bunch of herbs like oregano, thyme, and parsley, and even pickles – making it a hugely flavorful dish. It’s served with mashed potatoes, and is a perfect recipe for a cold and rainy day.

Find the recipe here

Sunshine tempeh curry

If you’ve never had tempeh in a curry, this is your sign to try. This protein-packed BOSH! recipe is an explosion of flavors, and an easy way to pack more vegetables into your diet.

It features broccoli, carrot, and red peppers (for added vitamin C), and you can definitely play around with the recipe depending on what veggies you have lying around in your fridge.

Find the recipe here

Spanish white wine lentils

If you thought lentils were boring, you obviously haven’t tried this Spanish-inspired white wine lentils dish from Viva!’s Vegan Recipe Club. It’s extravagant enough for a dinner party or date night, but also deceptively easy to make.

It can be served on its own, alongside bread, or however you like. You also have the option to include vegan bacon lardons for an even tastier dish.

Find the recipe here

Red lentil tofu

Did you know you can make soy-free tofu using red lentils? Neither did we until we found this incredible Plant Baes recipe.

You’ll literally just need one ingredient, red lentils, to make this recipe (plus some water), so it’s absolutely worth trying. It’s great for anyone who’s allergic to soy, or just fancies something a bit different from shop-bought tofu.

Find the recipe here

Tempeh neatballs

Meatballs can be made vegan with a variety of plant substitutes, including tofu, soy, seitain, and more. A more unusual choice of plant protein for meatballs, however, is tempeh.

This recipe, which comes from Happy Skin Kitchen, shows you how to make tempeh “neatballs” with just a few ingredients. They’re great served with pasta, rice, or whatever takes your fancy!

Find the recipe here

One-pot chili mac

As well as the tempeh, this recipe features kidney beans for a zinc boost (these contain around 0.9mg per half cup). This Rainbow Plant Life recipe is easy to make, requires just one pot, and also packs in a good amount of plant protein.

If you’ve yet to discover the magic of combining pasta and beans, you’ll soon discover they’re a match made in heaven. This recipe features a range of cupboard staple ingredients, and is perfect for a comforting weeknight meal.

Find the recipe here

Lazy lentil dahl

This recipe is just perfect for when you’ve had a long day at work, can’t be bothered to cook, but still want to eat something tasty and healthy.

While many dahl recipes can take quite a bit of effort to make, this one is super easy, and is ready in just 45 minutes. It comes from BOSH!, and features classic ingredients like ginger, garlic, cherry tomatoes, and coconut milk.

Find the recipe here

One pot spaghetti with lentil ragu

Traditional ragu sauces are heavy on meat, but zinc-packed lentils are a hugely popular alternative to use.

This Romy London recipe has all the makings of a classic that you’ll come back to time and time again. It’s easy to make, requiring just 13 ingredients (including vegan parmesan, which really brings this recipe to life).

Find the recipe here

Apple and ginger dahl

If you’ve never had apple in a dahl, we seriously recommend giving it a go, pronto. The sweetness of the apple goes perfectly with the saltiness and spicy flavors of this dahl dish.

This recipe is perfect for batch cooking, as you can keep this dahl in the freezer so it’s ready to cook for a quick evening meal.

Find the recipe here

Maple and garlic tofu roast

This maple and garlic tofu roast was created by Romy London, and it’s a perfect alternative to roast ham.

This showstopper dish features the deep umami flavors of maple syrup, tamari, and red wine, and it’s perfect for a festive dinner or Sunday lunch. It’s high in protein, goes well in roast dinner, and is sure to be a crowdpleaser if you’re welcoming guests.

Find the recipe here

High protein pepper pasta

This protein-packed pasta dish – which comes from Madeleine Olivia’s book Make It Vegan – features both beans and tofu for your zinc fix. It also has the added benefit of containing bell peppers, whose vitamin C content will aid absorption.

It’s creaminess is creates by the silken tofu, which is a magic ingredient when it comes to creating pasta sauces. You also have the option of adding nutritional yeast or vegan cheese for even more flavor.

Find the recipe here

Lentil salad

This lentil salad is another recipe packed with both zinc and vitamin C, with the lentils and peppers respesively. It couldn’t be easier to make, and is perfect for a vegan picnic during the summer months.

It comes from Rachel Steenland (owner of The Garden Party), and you can easily adapt it to include whatever salad items need eating up from your fridge.

Find the recipe here

Scrambled tofu

Vegans can’t eat scrambled eggs, but some genius somewhere invented a wonderful protein-packed vegan alternative: scrambled tofu.

There are many scrambled tofu recipes available – and this one, which comes from Viva!’s Vegan Recipe Club, uses tahini, soy sauce, and nutritional yeast to give it its flavor.

Find the recipe here

Orange and ginger glazed tofu

Another innovative tofu recipe, this orange and ginger marinade will seriously up your tofu game and impress any dinner party guests you’ve got over.

Romy London is behind this recipe, which features ingredients like orange juice (hello, vitamin C), liquid smoke, tamari, and fresh ginger.

Find the recipe here

Mediterranean Cherry Tomato With Spongy Tofu

This one-pot recipe calls for fermented tofu, which will aid absorption of its zinc content. It also calls for spongy tofu – known as Qianye – which is made directly from soy protein, rather than whole beans.

This protein-packed dish comes from George Stiffman’s cookbook Broken Cuisine. While the tofu types will be tricky to find in the supermarket, it’s worth checking your nearest Asian supermarket to see if they’re in stock.

Find the recipe here

Orange tofu and broccoli

This vegan take on a takeaway classic is a great alternative to spending huge amounts of money ordering in. It’s healthier than your average takeaway, but tastes just as good.

This Plant Baes dish contains a whopping 29g of plant protein. It also has the added bonus of featuring orange juice and broccoli, whose vitamin C content will aid zinc absorption.

Find the recipe here

Mediterranean chickpea stew

This simple chickpea stew was just made for a midweek meal, taking just 15 minutes to make and requiring a few cupboard staple ingredients. To make it even simpler, it uses a readymade pasta sauce (though you can of course make a sauce from scratch if you prefer).

This World of Vegan recipe also has the added bonus of being cheap, meaning it’s great for those on a budget or just before pay day.

Find the recipe here

Chickpea and pumpkin pilaf

This pilaf doesn’t look vegan on first glance – and that’s because it features dairy-free feta sprinkled on top, which elevates this dish to a whole new level.

This Natlicious Food recipe takes just 20 minutes to make, and uses chickpeas and pumpkin and its main ingredients.

Find the recipe here

Sweet potato and chickpea stew

Sweet potatoes and chickpeas go perfectly together, as this protein-packed stew proves. It comes from Rainbow Plant Life, and is the ultimate healthy comfort food.

It can be served with your choice of rice or flatbread, and we recommend also putting coconut yogurt on the side to give it an added creaminess.

Find the recipe here

More like this:

• Meet Blackstrap Molasses: The ‘Best Source’ Of Plant-Based Iron
• Butter Beans Are Having A Moment – Here Are 8 Recipes To Try
• 14 Vegan Mushroom Recipes For A Vitamin D Boost

The post 20 Zinc-Packed Vegan Recipes To Support Your Immune System appeared first on Plant Based News.

The microbiome refers to the vast community of microorganisms, including bacteria, viruses, fungi, and other microbes, that live on and inside the human body. These microbial communities are particularly abundant in the gut. There are a number of foods that positively influence the gut microbiome, enhancing the diversity and health of the microbial community in the digestive system, in turn supporting overall health. Gut-friendly ingredients are having a serious moment all over the world right now, with fermented foods proving hugely popular.

The below recipe, which comes from Carleigh Bodrug’s new cookbook Plant You: Scrappy Cooking, features a number of gut-friendly foods. One of these is sauerkraut, which is made by fermenting cabbage in a brine solution.

Why is sauerkraut good for the gut?

Firstly, the fermentation process encourages the growth of beneficial bacteria, primarily from the Lactobacillus genus. These bacteria are a type of probiotic, which are live microorganisms. When consumed, these probiotics help balance the gut microbiota, promoting a healthy digestive system. They can inhibit the growth of harmful bacteria, enhance the barrier function of the intestinal lining, and help the immune system.

Sauerkraut also contains a good amount of dietary fiber, which is essential for healthy digestion as it helps to maintain regular bowel movements and prevent constipation.

Other gut-friendly ingredients

The bowl is very fiber-heavy, and has a wide range of ingredients that will benefit the digestive system. Wild rice, quinoa, broccoli florets, and broccoli sprouts are all regarded as hugely healthy fiber-rich foods.

Microbiome bowl

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:

• This Silky Feta Polenta Is Entirely Dairy-Free
• How To Make This Plant Protein-Packed Creamy Cannellini Pie
• How To Make A Vegan ‘Chicken’ Caesar Salad

The post This ‘Microbiome Bowl’ Recipe Is Great For Gut Health 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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• Chocolate Croissant Tearer Sharer
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The post The Ultimate Vegan Lasagna Recipe appeared first on Plant Based News.

The recipe, which comes from BOSH!, shows you how to make a silky feta polenta with harissa cherry tomatoes. It’s a great crowdpleaser if you’re welcoming guests for a dinner party, and it’s also deceptively easy to make.

What is polenta?

Polenta is a traditional Italian dish made from ground yellow or white cornmeal. The process of making polenta involves slowly simmering the cornmeal in water, broth, or milk, and stirring continuously to prevent lumps from forming, until it reaches the desired consistency. It can easily be made vegan by using dairy-free milk, and BOSH!’s addition of nutritional yeast (nooch) and vegan feta give it a great cheesy taste.

Silky feta polenta recipe

This silky feta polenta with roasted harissa cherry tomatoes is super easy and the ultimate treat. The sweat and smoky harissa roasted tomatoes pair perfectly with the creaminess of the polenta – and we love serving it with a beautiful slice of freshly toasted sourdough to dunk in!

No ratings yet

Cook Time20 mins

Servings4

Ingredients

For the roasted harissa

• 3 tbsp olive oil
• 2 tbsp rose harissa paste
• 2 tbsp sugar
• Salt & pepper to taste
• 400 g cherry tomatoes good quality

For the silky feta polenta

• 1 liter oat milk – plus more to loosen
• 2 tbsp nutritional yeast
• 300 g polenta
• 70 g plant-based butter
• Lemon zest of 1/2 lemon
• 100 g plant-based feta – plus more for garnish
• 1/2 tsp salt

To serve

• 8 slices of sourdough
• Plant-based pesto – optional
• Fresh basil

Instructions

For the rose harissa tomatoes

• Add the tomatoes to the baking tray, then drizzle over the olive oil, harissa, sugar and salt
• Coat and toss well to cover the tomatoes evenly in the harissa oil
• Roast for 15 minutes in the oven until the tomatoes are glossy and slightly charred
• Leave to cool

Prepare the polenta

• Add the oat milk, salt and nooch to a large saucepan and bring up to the boil
• Slowly pour the polenta into the pan in a steady stream, whisking all the time
• Turn the heat down to low and continue whisking every few minutes until the polenta is cooked through, adding more oat milk or water as needed to loosen (follow the packet instructions –-it should be thick and silky)
• Reduce the heat to low, add the butter, grate in the zest of the lemon, crumble in the feta and whisk until smooth
• Taste and season to perfection with salt and pepper

Time to serve

• Toast the sourdough
• Pick the basil leaves
• Spoon the polenta into serving bowls
• Garnish with a good drizzle of the leftover tomato harissa oil, some more crumbled feta, basil leaves and the roasted tomatoes on top of the polenta
• Serve immediately with sourdough toast

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

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• How To Make A Vegan ‘Chicken’ Caesar Salad
• This Balsamic Tomato Baked Orzo Is A Perfect Date Night Dish

The post This Silky Feta Polenta Is Entirely Dairy-Free 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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