Many believe that vegan food is a fad or that people who choose not to eat animals do so only to improve their health or to achieve an aesthetic result in their body, and nothing could be further from the truth.

The history of veganism has a very distant past, longer than many believe, it is a very ancient custom that was even promoted by some of the most ancient religions such as Hinduism or Buddhism to exercise non-violence, its promoters affirming that they felt compassion for the suffering of others and for that of animals.

Perhaps now, with the ease with which we can disseminate information, social networks... it would seem that it is more current for many people to decide to base their diet on plant-based products. The decision is up to each one of us, how we want to feed ourselves, what is very clear is that ANIMAL CONSUMPTION IN GENERAL SHOULD BE REDUCED, for the sake of our planet and our health.

Years ago, it is true that a vegan diet was somewhat more complicated, but nowadays there is a wide variety of WELL PROCESSED foods of vegetable origin that make it much easier for us to prepare simple and healthy dishes. It is more than proven that, VEGAN PROTEIN is just as valid and complete as animal protein, it's all a matter of trying and testing its many benefits.

Vegan, healthy and easy meal options:

Not only for people with a vegan diet, these recipes for vegan diets that I share below I recommend them for everyone, whatever your type of diet, because they are HEALTHY, EASY TO PREPARE AND DELICIOUSDo you dare to try them?

ELEGUME SALAD

salad with pulses
Use pulses to add protein to your salads.

When you're in a hurry, there's nothing easier and more basic than preparing a pulse salad. Pulses are the "all-in-one" of foods: high in protein, rich in quality carbohydrates, high in fibre, vitamins and minerals, and low in sugar and fat (with the exception of peanuts, which are a high-fat pulse, and a good one at that). Here you can vary whatever you feel like and have at home. I suggest this combination, for example:

  • Lamb's lettuce
  • Cherry tomato
  • Red onion
  • Grated carrot
  • Beetroot
  • 150 g cooked chickpeas
  • 15 g chopped walnuts
  • A handful of sultanas
  • A splash of EVOO and apple cider vinegar to taste for seasoning

TEXTURED SOY FAJITAS

Textured soy is so versatile and nutritious, there are so many ways to prepare it. This is one of my favourites:

INGREDIENTS:

Vegan textured soy burrito
Textured soya is a good substitute for meat.
  • Wheat or corn tortillas
  • Tomato
  • Red and green pepper
  • Leek and/or onion
  • Parsley or your choice of spice combination
  • Texturised soya beans (approx. 40 g dry per portion)
  • Crushed tomato or fried tomato
  • Avocado or guacamole

PREPARATION:

  • First: hydrate the textured soybeans in a bowl of warm water for 20 to 30 minutes, drain the water and set aside for later.
  • In a frying pan with a drizzle of EVOO previously heated, sauté the tomato, peppers, leek and onion.
  • Add the spices and salt and pepper to taste.
  • When all the vegetables are well done, add the texturised soya and tomato sauce to taste. Cover the pan and lower the heat for a few minutes.
  • In another frying pan, heat the fajitas on both sides for a few seconds.
  • Fill with the previous mixture and the guacamole or avocado can be added at the time of consumption.

*** these fajitas can be made in exactly the same way, but instead of texturised soya, we can replace them with tofu or heura.

VEGETABLE STIR-FRY WITH TOFU AND QUINOA

THIS WOULD BE AN EXPRESS LUNCH OR DINNER. It couldn't be simpler:

INGREDIENTS

  • Sautéed Vegetables (the kind that come ready-made and frozen)
  • Natural or smoked tofu
  • Spices to taste
  • Quinoa (the kind that comes in a small microwaveable cup)

PREPARATION:

  • Put the frozen vegetables directly into a hot frying pan with a drizzle of EVOO.
  • When the vegetables are ready, add the chopped tofu and spices.
  • Add the small glass of quinoa previously heated in the microwave for one minute.
  • Mix everything in the frying pan and leave to stand for a few minutes.

VEGAN BREAKFASTS

Vegan breakfast of a big bowl with oatmeal, fruit, soya...
There are a thousand bowl options so you'll never tire of it.

Let's not forget about breakfasts, you also have your recipe options for vegan diets, there are so many combinations! Hundreds of delicious possibilities circulate on the internet, but I'm going with two basic ones this time, but no less tasty and healthy!

COMPLETE VEGAN BOWL

Ideal for those in a hurry, just mix and enjoy!

  • 2 plain soy yoghurts
  • 1 or 2 pieces of chopped fruit
  • 3 tablespoons oat flakes or muesli with no added sugar
  • 15 g seed mix
  • 20 g of nuts
  • 1 or 2 tablespoons of Nut Protein Choco Vegan

Mix everything together in a bowl and add the Nut Protein Choco Vegan as a sweet finishing touch.

REFRESHING BREAKFAST

Vegan breakfast peanut butter toast
A toast with Peanut Butter, coconut syrup and fruit is always a tasty alternative.
BEATEN:
  • 30 g of Vegan Protein
  • Water or vegetable drink with no added sugar
  • 1 piece of frozen fruit
  • More water or crushed ice to taste

TOSTADA DE PAN INTEGRAL CON…

Here are some possible options:

I hope you find all these recipe options for vegan diets useful. I encourage you to try them out, you will be more and more encouraged to eat this type of food and you will do it with enthusiasm.

celeste gonzalez