Plant-based meals have really gained traction in this meat-consuming world. From meatless Monday to people ditching meat and animal by-products all together. While many processed plant-based products are also on the rise, wholesome healthy and nutritious plant-based meals can easily be made without using all the processed products!
We have gathered 6 recipes we think everyone should have in their arsenal.
Healthy Crockpot Breakfast Scramble
This vegan breakfast scramble is packed with vegetables and uses chickpea flour instead of tofu, which is typically used in many veggie breakfast scrambles. Nutritional yeast adds a lot of flavor to this quick dish. Nutritional yeast is a great plant-based staple that contains all of the essential amino acids and serves as a yummy source of B vitamins.
Ingredients
Vegetables
2 Bell Peppers diced (we used red & yellow)
1 Shallot diced
1 Zucchini diced
1/2 cup sun-dried tomatoes chopped
1 Carrot sliced
2 Tbsp black olives sliced
1 cup parsley chopped
Chickpea Mix
1 cup chickpea flour
1 cup water
½ teaspoon ground turmeric more if you love the flavor
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons nutritional yeast
Extras
1 Tbs coconut oil
sprouted whole grain bread optional
green salad arugula, spinach, baby chart, etc
Instructions
- Lightly coat the inside of your slow cooker with coconut oil and add in all the vegetables.
- In a medium-sized bowl, whisk together the chickpea flour, water, turmeric, salt, pepper and nutritional yeast.
- Pour the chickpea mix all over the veggies.
- Gently stir all ingredients
- Cover and cook on low for 4-8 hours, once the top begins to brown slightly, it’s ready!
- Serve on top of sprouted grain bread, inside an Ezekiel wrap or with nice fresh green salad.
Recipe Courtesy of Active Vegetarian
Broccoli Fritters
These fritters make it easy to eat your green veggies. They are vegan, gluten free and keto-friendly. You can eat these as a snack/appetizer or add it into a wrap or sandwich.
Ingredients
1 medium broccoli florets, (head)
1/2 medium onion, roughly chopped
1/4 cup cilantro
2 cloves garlic
1/2 cup chickpea flour
2 tablespoons ground flaxseeds
1/2 teaspoon ground cumin
1/4 teaspoon Cayenne pepper
1 teaspoon salt
coconut oil, for shallow frying
Ingredients
- Place broccoli florets, onion, cilantro and garlic in batches in a food processor and process until crumbly (looks like rice grains).
- Transfer to a large bowl. Stir in chickpea flour, flaxseed meal, cumin, cayenne pepper and salt. Mix well and squeeze together like you are forming a dough.
- Heat oil on medium in a large skillet. Form into patties about 1/4 cup, place fritters in the skillet, reduce heat to low and cook fritters on each side for about 4 minutes until golden brown.
- These are lightly fried and not deep fried. What I do is cover the skillet after I turn them to make sure the fritters are well cooked in the middle.
- Alternatively, you can bake on a baking sheet lined with parchment paper and sprayed with cooking spray in a preheated oven at 400 degrees Fahrenheit for 30 minutes, turning halfway. Serve with my vegan ranch dressing.
Recipe courtesy of Healthier Steps
Easy Vegan Pineapple Fried Rice
This vegan fried rice only takes 30 min! It contains plant-based protein powerhouses and its packed with savory flavors.
Ingredients
2 tablespoons coconut oil (or preferred cooking oil)
1 small red onion , diced
3 cloves garlic , minced
1 tablespoon fresh ginger , grated
1/2 teaspoon crushed red pepper (optional)
1 cup carrots , peeled & diced (or matchstick)
1 1/2 cups pineapple chunks , fresh or canned
3 cups cooked rice , chilled for 6-8 hours if possible
1/2 cup green onion , sliced + more for topping
3 tablespoons gluten-free tamari , low sodium (sub soy sauce)
1 1/2 teaspoons curry powder
1/2 cup frozen peas , thawed
Optional toppings
1/2 cup roasted cashews
1/4 cup cilantro , chopped
Instructions
- Whisk the tamari and curry powder together. Set aside.
- Heat coconut oil in a large pan or wok over medium heat. Add onions and sauté for 2-3 minutes, until softened.
- Now add the garlic, ginger, red chili pepper flakes and carrots. Sauté for 7-9 minutes or until carrots are tender. (* if veggies start to stick, you can add a splash of vegetable broth to deglaze)
- Add the pineapple chunks and sauté until slightly browned, about 4-5 minutes
- Add tamari, rice, peas and green onions. Stir frequently. Taste for seasoning and add more if needed. Cook about 4-5 minutes, until all ingredients are combined and heated through.
- Remove from heat and serve with optional toppings. Enjoy!
Recipe courtesy of Vegan Huggs
Thai Sweet Potato Curry
This is a great weekday dinner option that the whole family will enjoy. This curry can be served over jasmine rice, quinoa, cauliflower rice or even just paired with warm naan.
Ingredients
1½ tablespoons coconut oil
1 yellow onion , diced
2 cloves garlic , minced
3–4 tablespoons Thai red curry paste
2 sweet potatoes , peeled and diced (about 3 cups)
15 ounces diced tomatoes , canned
1 cup vegetable broth , low-sodium
2 teaspoon salt , divided
¼ teaspoon black pepper
¼ cup smooth natural peanut butter
½ cup lite coconut milk
2 tablespoons cilantro , chopped
Juice of 1 lime
3 cups cooked jasmine rice or rice of your choice
¼ cup chopped peanuts for garnish
Instructions
- Heat the coconut oil in pot or large skillet over medium heat. Add the onion and sauté for 5 to 6 minutes until soft and translucent. Add the garlic and red curry paste and stir until fully incorporated with the onions. Add the sweet potatoes, tomatoes, vegetable broth, 1 teaspoon of salt, and pepper. Increase the heat to high and bring to a boil and then reduce the heat to medium-low. Simmer for 30 to 35 minutes until the sweet potatoes are fork tender.
- In a small cup or bowl, whisk together the peanut butter, coconut milk, and remaining 1 teaspoon of salt. Pour into the skillet with the sweet potatoes and stir to combine.
- Remove from the heat. Add the cilantro and lime juice. Serve with the cooked rice and garnish with the chopped peanuts.
Recipe courtesy of Vegan Huggs
Vegan Stuffed Sweet Potatoes with Mediterannian Quinoa
Who said comfort food can’t be nutritious? These stuffed sweet potatoes are packed with nutrients and can help you feel satisfied with those comfort food cravings hit
Ingredients
2 medium sweet potatoes
1 tablespoon olive oil
2 cups spinach
1/2 cup canned chickpeas1/4 cup sun-dried tomatoes (chopped)
2 tablespoons kalamata olives (chopped)
1 cup cooked quinoa
1/2 teaspoon dried thyme1/2 teaspoon dried dill
1/2 teaspoon garlic powder
Salt & pepper to taste
to garnish
1 tablespoon tahini
1 teaspoon lemon juice
Pinch of salt and pepper
1 – 2 tablespoons water to thin
chives
red pepper flakes
Instructions
- Preheat the oven to 400ºF. Puncture the sweet potatoes with a fork and place them in a baking dish. Bake until soft, and knife slides into the flesh easily, about 35 – 45 minutes depending on the size.
- Meanwhile, prepare the quinoa mixture by heating the oil in a saute pan over medium heat. Add the rest of the ingredients (spinach to salt & pepper) and saute until warm. Keep warm until the sweet potatoes are cooked.
- When the sweet potatoes are soft, remove them from the oven and let them cool for a few minutes. Once cooled, transfer them to a plate, split them open with a sharp knife and spoon the quinoa into the center.
- Whisk together the tahini, lemon, salt, pepper, and water then pour on top of sweet potatoes. Garnish with fresh chives and red pepper flakes. Serve immediately and enjoy!
Italian Vegan Stuffed Peppers
This colorful, flavorful and protein-rich recipe serves as a great dinner for the whole family and makes for great leftovers for lunch. Love to meal prep? You can meal prep these as they keep well in the fridge or can be frozen for 2-3 months.
Ingredients
6 large bell peppers (any color), top cut off and seeds removed
1 tablespoon olive oil or 1/4 cup water
1 medium onion, diced
3 – 4 cloves garlic, mined
2 (8oz) packages tempeh, crumbled
1 cup zucchini, diced
1 cup yellow squash, diced
8 oz. package mushrooms, sliced
1 teaspoon dried oregano
1 teaspoon dried basil
generous pinch red pepper flakes
1/4 cup fresh chopped parsley
1 can (14oz.) tomato sauce
1 cup cooked rice
mineral salt & pepper, to taste
Instructions
- In a large skillet, heat oil/water over medium heat, add onion, garlic and crumbled tempeh, saute for 5 minutes. Add the zucchini, yellow squash, mushrooms, oregano, basil, red pepper flakes, parsley, salt and pepper, and tomato sauce, cook for 2 minutes or so. Add rice and mix to combine. Remove from heat.
- Stuff bell peppers: Fill each bell pepper with vegetable mixture, making sure to pack it well. These are hefty stuffed bell peppers. Cover with lid or tin foil.
- Bake: Add optional cheese on top, cover the baking dish with lid or tin foil, and bake on the center rack for 35 – 40 minutes. Remove cover, top with optional grated cheese and bake for another 5 – 10 more minutes. Cooking times vary, adjust to suit your needs.
- Let cool a few minutes and serve with a sprinkle of freshly chopped parsley.
Recipe courtesy of Simple Veganista
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