The vegan diet is based on the consumption of foods of plant origin, excluding any type of animal product, such as meat, eggs, cheese of animal origin and milk.
Despite this restriction, the vegan diet can be very varied and creative, making it possible to adapt different recipes such as burgers, cheese, pâté and even barbecue.
Check out 11 recipes below to help vary your menu and bring healthy updates that fit into a vegan diet:
1. Bean burger with beetroot
The gluten-free bean burger can be used for lunch or dinner, in savory dishes or in small formats to make sandwiches at children’s parties, for example.
Ingredients:
- 1 cup of chopped white onion;
- drizzle of olive oil to grease the frying pan;
- 2 cloves of minced or crushed garlic;
- 1/2 cup grated beetroot;
- 1/2 cup of grated carrot;
- 1 tablespoon of soy sauce;
- cayenne pepper to taste (optional);
- juice of 1/2 lemon;
- 2 cups of cooked beans;
- 3/2 cup cornmeal;
- salt to taste.
Preparation mode:
Saute the onion and garlic in a drizzle of olive oil until wilted. Add the beetroot, carrot, soy sauce, juice of half a lemon and a pinch of cayenne pepper. Sauté for 10 minutes. In a food processor or blender, add the beans, the sautéed liquid from the pan and a pinch of salt, gradually adding the cornmeal. Remove the desired size burgers by wrapping each burger with a little cornmeal. Place the burgers in a pan greased with olive oil and place in a medium oven to bake for about 10 minutes on each side.
2. Oat and eggplant burger
This vegan oat and eggplant burger is a great gluten-free option for a different meal at the weekend, as well as being rich in protein, iron, zinc, phosphorus, fiber and B vitamins.
Ingredients:
- 1 cup of rolled oats;
- 1 onion;
- 2 garlic cloves;
- 1 eggplant;
- 1 strip of red pepper;
- 1 tablespoon of tomato sauce;
- 2 tablespoons of grated beetroot;
- 1 tablespoon of ground flaxseed;
- 2 tablespoons of chopped chives and parsley;
- Salt and olive oil to taste.
Preparation mode:
Wash and chop the onion, garlic, eggplant and pepper into cubes. In a pan, boil the oats with ½ cup of water for 10 minutes. In a heated frying pan, brown the garlic and onion with a drizzle of olive oil, then add the eggplant, pepper, tomato paste, add the cooked oats, grated beetroot and linseed, season to taste, cook for 5 minutes.
Grind everything, in a blender or processor, to the point of a granular and moldable dough, after warming it, moisten your hands with olive oil to remove the portions, forming them into balls and then flatten them. Grill the burgers in a hot frying pan until they are lightly golden, or alternatively, brush the burgers with olive oil and place in the oven at 200°C for 20 minutes.
3. Vegan Cheddar
Cheddar cheese in vegan form is rich in welcome fats from olive oil and antioxidants from turmeric, nutrients that help improve circulation, reduce inflammation in the body and prevent problems such as cancer and heart attack.
Ingredients:
- 1 cup of raw cashew nuts;
- 1 full tablespoon of turmeric;
- 3 tablespoons of olive oil;
- 1 clove of garlic;
- 1 tablespoon of lemon;
- 1/2 cup of water;
- 1 pinch of salt.
Preparation mode:
Blend all ingredients in a blender and store in the refrigerator until it reaches a firm consistency. If the blender cannot blend the chestnuts easily, you should leave them to soak in water for about 20 minutes and drain well before blending.
4. Vegan white cheese
Vegan cheese is a good option for appetizers and side dishes, and can also be used to fill other recipes.
Ingredients:
- 125g macadamia nuts (soaked overnight and drained);
- 125 g cashew nuts (soaked overnight and drained);
- 1 tablespoon of salt;
- 2 tablespoons of lemon;
- 2 spoons of nutritional yeast flakes;
- 2 spoons of onion powder.
Preparation mode:
In the processor, beat the chestnuts until they break into small pieces. Add remaining ingredients with 180 ml of water, and blend in the processor again until creamy and smooth.
5. Avocado mayonnaise
Avocado mayonnaise is rich in good fats that help increase good cholesterol and prevent cardiovascular diseases. It can be used on sandwiches or as a salad or pasta sauce.
Ingredients:
- 1 medium ripe avocado;
- 1/2 cup chopped parsley;
- 2 tablespoons of yellow mustard;
- 2 tablespoons of lemon juice;
- salt to taste;
- 1 clove of garlic without core (optional);
- 1/2 cup extra virgin olive oil.
Preparation mode:
Blend all the ingredients in a blender and store the mayonnaise in the refrigerator.
6. Vegan pate: hummus
Hummus is a very nutritious pate rich in protein from chickpeas. It’s a great option to eat with toast, crackers or to spread on bread as a sandwich sauce.
Ingredients:
- 2 cups of cooked chickpeas;
- ½ cup of the chickpea cooking water or more, if necessary;
- 1 tablespoon tahini (optional);
- 1 lemon juice;
- 2 tablespoons of olive oil;
- 1 bunch of parsley;
- 1 teaspoon of salt;
- 1 clove of chopped garlic;
- black pepper to taste;
- 1/2 teaspoon cumin.
Preparation mode:
Blend all ingredients in a blender, adding more cooking water, if necessary, to blend better. Finish by adding seasonings such as olive oil, parsley, sweet paprika, black pepper and salt to taste.
7. Vegan barbecue
To make a delicious and nutritious vegan barbecue, you can use the following ingredients:
- Tofu;
- Mushrooms;
- Soy meat and sausage;
- Eggplant cut into cubes;
- Cut the onion in half or whole with the skin on, to go on the barbecue and have a sweet flavor;
- Cheese stuffed peppers;
- Carrot in large cubes;
- Cauliflower;
- Zucchini;
- Broccoli;
- Pod;
- Corn cob;
- Seedless tomato;
- Fruits like apple, pineapple and peach.
Preparation mode:
Roast the tofu, mushrooms and soy meat on the barbecue. All vegetables can also be roasted, especially peppers stuffed with cheese, which will melt in the heat. Furthermore, vegetables can be eaten raw in the form of a salad, and garlic bread can be used to accompany vegan meats.
8. Vegan brigadeiro
The vegan brigadeiro is quick and easy to make, but you still need to be in moderation and not consume it in large quantities to avoid excess calories from sweets.
Ingredients:
- 1 cup of demerara sugar;
- 1/2 cup of boiling water;
- 3/4 cup oat flour;
- 2 tablespoons of cocoa powder.
Preparation mode:
Beat the sugar with the boiling water in a blender for about 3 minutes, and then add the oat flour, beating for another 2 minutes until you get a smooth cream, with the consistency of condensed milk. To make the brigadeiro, simply mix the condensed milk with the cocoa and heat until it boils and leaves the pan.
9. Vegan pancake
This is the simple vegan pancake recipe, which can be used as a base for sweet pancakes served for snacks or breakfast, using fillings such as fruit jelly, honey or fresh fruit, for example.
Ingredients:
- 1 cup of vegetable milk;
- 1 level teaspoon of baking powder;
- ½ cup of wheat or oat flour;
- 1 Banana.
Preparation mode:
Blend all ingredients in a blender until smooth. Use about 2 tablespoons of batter for each pancake, which should be made in a non-stick or previously greased frying pan, letting it cook over low heat on both sides.
10. Carrot and apple toffee cake
Vegan raw food cake, rich in mineral salts, calcium, magnesium, potassium, iron and zinc. The mesquite together with the cocoa powder resembles caramel.
Ingredients:
- 2 apples, peeled and grated;
- 2 peeled and grated carrots;
- 115 g of walnuts;
- 80 g dry grated coconut;
- ½ teaspoon of cinnamon;
- 2 tablespoons of mesquite;
- 2 tablespoons of raw cocoa powder;
- 1 pinch of sea salt;
- 150 g of grape-passa;
- 60 g of dried apple (soaked for 15 minutes and drained);
- 60 g pitted dates (soaked for 15 minutes and drained);
- 1 peeled orange.
Preparation mode:
In a bowl, mix apple and carrot, nuts, coconut, mesquite powder, raw cocoa, cinnamon, salt and raisins. In a blender, mix soaked dried apple, dates and orange until you obtain a wet dough. Then, grease a 20 cm round pan with baking paper, press the dough into the pan and refrigerate for 3 hours.
11. Chocolate skittle
Vegan, sugar-free chocolate cake, rich in calcium, iron, zinc and omega 6.
Ingredients:
It was
- 200 g of dried pitted dates;
- 2 cups of wheat flour;
- 3 tablespoons of raw cocoa;
- 1 tablespoon of baking powder;
- 1 teaspoon of baking soda;
- 1 ½ cups of vegetable milk;
- 4 tablespoons of coconut oil;
- 1 teaspoon of lemon juice.
Roof
- 1 tablespoon of cornstarch;
- 7 teaspoons of cocoa;
- 1 cup of almond milk.
Preparation mode:
Massa: Grind the dates in a processor, then mix all the ingredients with a whisk. Bake in a preheated oven at 180 °C for 30 minutes.
Roof: Dissolve cornstarch in cold vegetable milk, stirring with whisk, mix with cocoa and let it boil for 5 minutes. Once warm, serve on top of the cake.
