6 Easy And Delicious Vegan Recipes
Find out these healthy and balanced vegan recipes full of protein that you can prepare at home
Editorial
15/06/2019 10:00h
More people are adopting a vegan diet every day, and more recipes and dishes for this type of food are becoming popular worldwide.
Although many people believe that this type of diet is not complete or that the preparations are very complicated, the truth is that they couldn't be more mistaken, as there is a multitude of vegan recipes easy and quick to do that provide us with all the nutrients our body needs.
In this article, you will find a selection of 6 easy and simple vegan recipes so you can prepare delicious dishes adapted to your diet and lifestyle.
6 vegan recipes
With a high intake of protein, balanced and delicious, these are the 6 quick and easy vegan recipes that we have compiled:
1. Vegan Spanish omelet
This vegan Spanish omelet version won't disappoint us. In this case, we replace the egg with chickpea flour. To prepare it we need 400 g of potato, 150 g of onion, 70 g of chickpea flour, 180 ml of water, Extra Virgin Olive Oil and salt.
To make it, first, peel and cut the potatoes into thin slices and then cut the onion into julienne strips. Heat a frying pan with plenty of extra virgin olive oil and fry under the potatoes and onion for 30 minutes with the frying pan covered.
We stir once in a while so it doesn't stick. Meanwhile, in a wide and deep bowl, mix the chickpea flour with the water and beat until you get a mixture without lumps. When the potatoes and onion are ready, drain them in a strainer to remove the excess oil.
Add the potatoes and onion to the mixture of chickpea flour and water and season to taste. In a medium frying pan, heat a little oil and cook over low heat for a few minutes on each side. Keep in mind that we must cook it for enough time so that the flour is not raw. Once it is cooked, we have a delicious vegan recipe!
2. Vegan tofu scramble
To prepare this vegan meal we need: 250 g tofu, half a red onion, 1 celery stalk, 1 piece of ginger, half a teaspoon of tomato paste, half a teaspoon of ground turmeric, 1 pinch of ground cumin, 1 pinch of paprika, 1 dash of white wine, lemon zest, a little water, black pepper, salt, fresh parsley or coriander and extra virgin olive oil.
First of all, wrap the drained tofu with paper towels and leave it for 15 minutes with a weight on top. Meanwhile, finely chop the red onion, celery and peeled ginger. Heat a little oil in a frying pan and add the ginger. When this begins to release the aroma, add the onion and celery, salt to taste and stir over medium heat.
Add the tomato paste, spices and wine. Cook all the ingredients for about 10 minutes. Then crumble the tofu with a fork until a granular texture is formed. Add it to the frying pan with the rest of the ingredients, salt, and pepper and add lemon zest. Sauté and, if you want, you can add a little more spices.
If it is too dry, we can add a little water or broth. Cook for about 8 minutes and serve with chopped fresh parsley or cilantro. You can eat this vegan recipe either for lunch or for dinner.
3. Cashew nuts cream
This simple vegan recipe is ideal to accompany other dishes or preparations or simply to spread it directly with bread. We can also prepare a sauce or include it in other pastry recipes.
To prepare it we need 250 g of cashew nuts. The next step is to grind them for about 2 or 3 minutes. Stop for one minute and grind again. Repeat this process approximately ten times, and little by little, the cream will result.
When the mixture is a paste that is easy to spread, it will be when the cream is ready.
4. Mango chickpea curry
This is a very easy vegan recipe that is ideal for the summer, as it is very refreshing. Although we will need many ingredients, its preparation is simple.
The ingredients we need are: 300 g cooked chickpeas, 2 cloves of garlic, 1 small onion, 2 g coriander grain, 2 g cumin grain, 1 curry or bay leaf, 2 small fresh chilli peppers (to taste), 1 small leek, 1 small carrot, 1 small celery, 5 g ground curry mixture, 1 ripe mango, 200 g coconut milk, 5 ml fresh lemon juice, parsley or coriander, black pepper, salt and olive oil.
First, we must chop the peeled ginger, garlic, and onion. Wash and chop the vegetables. Then take the pulp out of the mango and crush it (don't get rid of the juice, so that it will be creamier). In a frying pan heat the oil and add the cumin, coriander and curry or bay leaves. Stir until they release their aroma.
In another frying pan with oil, add the garlic and onion, stirring over low heat for about 8 to 10 minutes. After this time, add the vegetables — season to taste and add the curry mixture. Sauté over medium heat for about 5 minutes and, after this time, add the mango pulp and coconut milk and stir. Let it boil, cover and lower the heat.
We cook all the ingredients for about 10 minutes. Then add the chickpeas and cover the frying pan again. Cook over low heat for another 10 minutes, adding, if necessary, water or broth. Once this time has elapsed, add the lemon juice and, if necessary, more salt. Serve with cilantro or fresh parsley.
5. Avocado and quinoa vegan burgers
If we want to make a vegan recipe easy and snack style with friends, this is a perfect recipe for such an occasion.
To do this we need 1 ripe avocado, 60 g cooked quinoa, 50 g red onion, half lime, 1 hot green pepper or chili, fresh cilantro, 1 teaspoon granulated garlic, ground black pepper, salt, breadcrumbs, and extra virgin olive oil.
We'll start by cutting the avocado in half and removing the flesh. Then, chop the onion. Wash, dry and chop the cilantro leaves. Also, wash the hot green pepper, remove the peduncle and the seeds and chop it.
In a bowl, we mix all the ingredients. Add the quinoa, previously cooked, the granulated garlic, the breadcrumbs, the grated half lime and its juice and salt and pepper to taste. Stir all the ingredients until we obtain a thick and homogeneous dough. If we find the mixture too soft, we can add more breadcrumbs, little by little and very carefully.
Once we have the mixture ready, we divide it into 8 portions, shape it into mini hamburgers and bread them. Cook them in a frying pan with hot olive oil. Ready to serve with whatever garnish you want!
6. Vegan chickpea tacos
This recipe is one of the best vegan meals.
We need the following ingredients: 1 red onion, 1 clove of garlic, 5 g ground cumin, 5 g paprika, 2 g ground cinnamon, 5 g oregano, 1 chipotle chili marinated, 400 g natural chopped tomato, 1 pinch of sugar, 400-420 g cooked chickpeas, 80 ml textured soy protein, vegetable broth, ground black pepper, salt and extra virgin olive oil.
We start by soaking the textured soy protein in broth or water, whichever you prefer. Chop the clove of garlic and the onion. In a frying pan, heat a little oil and poach the onion adding a little salt. Add the garlic, spices and chopped chili with a little marinade. Add the tomato and a pinch of sugar. Stir.
Next, add the chickpeas and mix gently. We also add the drained textured soybeans to taste. We just have to bear in mind that it will continue to grow a little. Season to taste and add more water or broth if needed.
Lower the heat and let it cook for about 10 minutes. The mixture should be thick, not too juicy. Add salt and a little more spices if necessary. Serve this delicious vegan recipe with corn or flour tortillas.
References
Cherry, E. (2006). Veganism as a cultural movement: A relational approach. Social Movement Studies, 5(2), 155-170.
Leneman, L. (1999). No animal food: the road to veganism in Britain, 1909-1944. Society & Animals, 7(3), 219-228.
Mann, S. E. (2014). More than just a diet: An inquiry into veganism.
Check out the original article: Cocina vegana: 6 recetas veganas fáciles y rápidas at viviendolasalud.com