More and more people are considering going vegan.. The reasons may be various, although there are three very important reasons: to think that it is better for health, for the planet and for the animals. But deciding to go vegan from one day to the next is neither easy nor the most advisable thing to do.
Even so, there are vegan recipes that are easy dishes for beginners, which allow you to gradually become familiar with certain ingredients and their preparation. After a while trying these dishes the transition period is easier, being able to lead a 100% vegan diet more easily.
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Vegan recipes: 8 easy dishes for beginners.
Vegetarian food usually includes vegetables, fruits, legumes and nuts, but can also include eggs, dairy and fish unlike vegan. Vegan food does not include any animal products..
Another important point to know is that a well-made vegan diet is not lacking in protein, although it is advisable to consume some form of B12 supplementation. With this in mind, below you can find a series of vegan recipes that are easy dishes for beginners.
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1. Apple custard
Apple custard is a vegan food that is very simple to prepare.. They require two apples, you may or may not peel them, half a lemon, 4 tablespoons of sweetener (mascabado, coconut or agave sugar) 1 liter of oat milk, 1 piece of vanilla pod (do not use artificial ones), and 1 teaspoon of xanthan gum or some other thickener such as cornstarch.
First cut the apple into cubes or small slices and then put it on the fire with the sugar and the juice of half a lemon. Leave it there for 5 minutes, and when the apples begin to soften, add the oat milk, cinnamon and vanilla. At the end is when the thickener is added. Finally, let it cook for 5 more minutes and, when finished, remove the cinnamon and whisk it all together and then let it cool.
This apple custard is an excellent choice for breakfast or dessert after a meal. If it is not thick enough, you can add more xanthan gum and whisk again.
2. Zucchini spaghetti with avocado sauce.
This zucchini spaghetti with avocado sauce is quick and easy to prepare.. In this recipe the spaghetti pasta is replaced by pasta made from zucchini. For this you need a special device that allows you to grate the vegetables in the form of noodles, or use the peeler to obtain thin strips.
To make the sauce that will cover the spaghetti squash, you need 1 avocado, 4 tablespoons of pine nuts, 2 tablespoons of lemon juice and a little water. Blend all this mixture and add the zucchini, then garnish with cherry tomatoes or sliced tomatoes. It does not need to be heated, it is eaten directly after having been blended.
Some people like to substitute the zucchini for carrots, which also makes a very tasty vegan recipe. In fact, it can be called a raw-vegan recipe, since the food is neither cooked nor heated.
3. Pumpkin risotto
For the pumpkin risotto is prepared with a pumpkin puree.. The preparation is the same as for traditional rice, but the pumpkin flavor gives a very different touch to the dish. It is practically only necessary to cook the rice and prepare a pumpkin puree.
To make the pumpkin puree, first of all cut the vegetable in half. Then remove the seeds and put the pumpkin in the oven, which should be preheated to 200 °. It should remain there for 40 minutes.
When the pumpkin is ready, remove all the pulp with a spoon. This puree is ready to add to the rice when it is ready, although it can also be frozen for future use. Once the pumpkin puree is mixed with the rice you can add nutmeg, brewer’s yeast and salt to taste.
4. Quinoa-stuffed zucchini
Zucchini stuffed with quinoa are very simple and quick to prepare.. Moon zucchini are recommended, but this recipe can also be made with other zucchini.
First you have to cut one end to remove the stuffing from the zucchini, which is then fried with a little onion and olive oil. On the other hand, prepare the quinoa, which is cooked in the same way as the boiled rice.
Once everything is ready, add the fried zucchini and onion and add it to the rice. You can add a little soy sauce to taste, but be careful if you have already added salt.
Finally the mixture is removed from the fire and once it cools down, the zucchini are filled with it. You can add grated vegan cheese on top and flax seeds. One option is to grill the cheese for 15 minutes at 180° in the oven, a delight!
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5. Vegan macaroni and cheese
The vegan macaroni and cheese will convince even the most dairy-lovers. Doing without cheese is not always an easy step, but it is with this macaroni recipe.
The pasta is cooked in the traditional way, boiled and put to drain. As for the vegan cheese you need: 1 cup cauliflower, ½ cup water, 2 teaspoons garlic powder, 2 teaspoons onion powder, ¼ cup nutritional yeast, 1 tablespoon lemon juice and ¼ teaspoon turmeric.
First steam the cauliflower and blend it with the rest of the ingredients to the desired consistency. As simple as this to get vegan cheese. Just add the vegan cheese to the macaroni and, if desired, you can sprinkle with vegan parmesan cheese.
6. Chocolate Smoothie
This chocolate smoothie is loved by adults and kids alike.. It is very simple to prepare and is a good option for breakfast as well as for making magnificent desserts.
To achieve its magnificent flavor you must use: ½ cup of rice milk, 4 bananas (2 frozen and 2 fresh to achieve a better consistency), 2 tablespoons of peanut butter, 8 tablespoons of unsweetened cocoa powder and 8 dates.
Mix everything, and if it is with a powerful mixer, it is better; a thick consistency is achieved, which also gives a good presentation. It is only necessary to pour the result in a bowl to finally add the topping of your choice. It can be banana, shredded coconut, chocolate chips, etc..
7. Smoothie to raise the defenses
A good smoothie like this one is always ideal to fight colds.. It is great to be able to take it during the winter, becoming a fixed for many people at breakfast time, because it is a vitamin bomb that helps to improve the immune system and prevent respiratory diseases. In addition, it is easy to prepare.
This anti-cold smoothie contains: 2 cups of orange juice, 2 tangerines, 2 kiwis, 12 dates and ½ teaspoon of cinnamon powder. All you have to do is blend or whisk all the ingredients until they are totally integrated. With these quantities of fruit you will obtain an anti-cold shake for 4 servings.
This type of smoothies are a good alternative daily drink; the sugars are the natural ones of the fruit and being totally fresh and natural, it is very nutritious.
8. Quinoa salad
Quinoa salad is another very simple dish to prepare.. Like most vegan recipes, quinoa salad is very nutritious. The food should be as natural as possible, avoiding unnecessary cooking or heating; the more natural and raw the better.
For this salad you have to prepare the quinoa as you do with boiled rice, but you have to leave the quinoa a little al dente. To ½ cup quinoa add ¼ cup corn, ¼ cup carrot, 12 cherry tomatoes, 12 black olives and 1 avocado cut into julienne strips. Put everything in a bowl and add olive oil to taste.
The quinoa salad is a very complete vegan recipe and represents an easy dish for beginners. It can be eaten at lunch or dinner time or as a main dish, or it can be used as a side dish.
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