Vegans are very welcome! As we know, a vegan diet:
- is excellent to lose weight, and at the same time, offers some health benefits (like for example, protection against certain cancers and diabetes).
- provides with a lot of specific nutrients.
- excludes meat and animal products. Because of this, it is essential to deep into other foods to obtain those vital nutrients which are necessary for the growth and maintenance of our body. That’s why we would like to draw your attention to these healthy vegan dinner recipes with garlic.
Foods such as whole grains, fruits, vegetables, beans, peas, seeds are fundamental to this diet. At the same time, the daily intake of these foods notably contributes to health benefit.
It is a fact that a vegan diet provides more fiber, antioxidants, and vitamins than ordinary foods. But despite this, it is important to say that not all vegan diets are equal. So, it is essential to carefully plan your menu to get the best out of it (nutrients). Also, since vegan foods tend to reduce calorie intake, they may contribute significantly to weight loss.
Delicious Vegan Dinner Recipes
Vegan diet sausage with peas
- 400 ml peas grain
- Three tbsp beet juice
- Two tsp coriander ground
- Two tbsp black cardamom
- Three g black pepper powder
- Two tsp salt pink
- Two tbsp nutmeg ground
- One pc. garlic (you need 6-8 cloves of garlic)
- Three tbsp ginger (fresh, grated)
- Two tbsp sunflower oil (optional, but tastier with it)
- One tbsp agar-agar
- 300 ml water (+ empty 1.5-litre plastic bottle)
Soak the peas for a couple of hours in water.
Soak the agar in 300 ml of water.
Boil the peas with four more glasses of water until cooked, like thick mashed potatoes.
Now add salt, spices, ginger, garlic.
Mix everything with blender, adding beet juice, which must be poured in gradually, achieving the desired color.
Now shift the mixture immediately into a bottle with a cut off the top and put it in the refrigerator.
Now pour the agar mixture into pea puree with spices and beet juice with a spoon and actively mix until it is homogenous.
Put everything in a bottle and refrigerate for a few hours in the fridge.
Now make an incision along the bottle and take out the sausage, cut it and eat it! Bon Appetit!
Vegan radish salad with sesame
- Two tbsp sesame
- 250 ml water (boiled)
- 1/2 tsp Dijon mustard
- 1/2 tsp garlic (one clove needs to be grated on a fine grater to get 1/2 tsp, or you can replace 1/2 tsp of horseradish)
- 1/2 tsp salt pink
- Two g basil (dried)
- Ten g fresh herbs (any, according to your taste, for example, parsley, dill, cilantro, fresh mint)
- Two Pc. radish
- 1/2 cucumber
- 1/3 pcs. fennel
We need to start with the liquid base of hash - sesame milk: sesame, pre-soaked in water for 6-8 hours, only without adding honey, since we need unsweetened dairy for the hash. Add mustard, horseradish or garlic, salt, and basil. The basis for the mixture is ready.
Wash the greens of your taste and dry them on a towel.
Cut the radish, cucumber, and fennel finely.
That's all! Put vegetables and greens in a bowl, pour the liquid part over the top and enjoy a delicious hash! The recipe sounds complicated, but it's worth a try. Also, it is low in calories, contains a lot of calcium and other vitamins. Enjoy your meal!
Vegan Mushroom Stroganoff
The creamy mushroom sauce in this vegan version of classic beef stroganoff is thick and creamy thanks to vegan sour cream.
- Three tbsp olive oil (extra virgin)
- Eight oz whole-wheat pasta (like fusilli)
- 2/3 cups onion (chopped)
- Three cloves garlic (minced)
- One pound mushrooms (sliced)
- Two tbsp flour
- 1/2 cup dry white wine
- 1 1/2 cups low-sodium vegetable broth
- One tbsp Dijon mustard
- 1/2 cup vegan sour cream
- 1/4 tsp salt
- 1/4 tsp ground pepper
- One tbsp chopped fresh parsley
Cook the pasta according to package directions.
Meanwhile, heat oil in a large skillet over medium-high heat. Add onion and cook until fragrant and starting to soften about 2 minutes. Add garlic and mushrooms and continue cooking, frequently stirring, until the mushrooms release their liquid, 5 to 7 minutes.
Stir in flour and cook, stirring, until it is well absorbed, about one minute. Add wine, broth and mustard; stir and scrape up any browned bits. Reduce heat to medium and continue to cook, gently stirring, until sauce thickens, 3 to 5 minutes. Remove from heat. Stir in sour cream, salt and pepper.
Drain the pasta and add to the sauce, tossing it all together. Sprinkle with parsley, if desired.
Chard Stalks in Tarator (Dlou' Selee' Mtaballeh)
Tarator is an easy-to-prepare tahini sauce that often accompanies baked fish, shawarma, falafel or cooked vegetables like these chard stalks.
- One pound trimmed chard stalks
- One clove garlic (chopped)
- 1/4 tsp salt
- 1/2 cup tahini
- 1/2 cup lemon juice
- Two tbsp olive oil (extra virgin)
- 2-4 tbsp water
- One tbsp fresh parsley (chopped)
Bring a large pot of water to a boil.
Strip any tough strings from chard stalks. Cook in the boiling water until tender, 5 to 10 minutes. Transfer to a colander to drain; pat dry.
Meanwhile, use a fork to mash garlic with salt to make a paste. Mix in a small bowl with tahini. Gradually whisk in lemon juice: at first, it will thicken and turn very hard, but keep mixing! Whisk in oil and enough water to yield a consistency for drizzling.
Arrange the chard on a platter. Drizzle with ¼ cup sauce and sprinkle with parsley. Serve with more of the sauce on the side, if desired.
Vegan Pumpkin Bread
Flaxseed meal, which develops a gelatinous texture when mixed with water, replaces the eggs and provides structure to this moist, flavorful loaf.
- Five tbsp water
- Two tbsp flaxseed meal
- 3/4 cup unsweetened almond milk
- 3/4 cup sugar
- 1/3 cup canola oil
- One tsp vanilla extract
- 1 1/2 cups unseasoned pumpkin puree
- Two cups white whole-wheat flour
- Two tsp baking powder
- One tsp pumpkin pie spice or cinnamon
- 1/2 tsp salt
- 1/2 cup bittersweet chocolate chips (optional)
Preheat the oven to 350°F. Coat a 9-by-5-inch loaf pan with cooking spray.
Stir water and the flaxseed meal together in a small bowl. Let sit for a few minutes.
Whisk almond milk, sugar, oil, vanilla and the flaxseed mixture together in a medium bowl. Stir in pumpkin puree. Whisk together flour, baking powder, pumpkin pie spice (or cinnamon) and salt in a large bowl. Add the wet ingredients and stir until just combined. Stir in chocolate chips, if using. Transfer batter to the prepared pan.
Bake until golden for about 1 hour to 1 hour 15 minutes. Cool in the pan for 10 minutes, then turn out on a wire rack. Let cool for 1 hour before slicing.
Conclusion: Five Delicious Vegan Recipes to Stay Healthy
The recipes described above include garlic, peas, olive oil, and mushrooms among other delicious and nutritious natural ingredients. The titular ingredient, which is related to the onions, is a common ingredient thanks to its delightful smell and taste.
It contains sulfur compounds (especially when you chop, crush or chew it), and these compounds provide health benefits as soon as they enter our body. This aromatic vegetable also contains:
- Vitamin B6
- Vitamin C
- Vitamin B1.
Olive oil, on the other hand, is rich in monounsaturated fatty acids and is typical in Mediterranean dishes. Among its benefits, olive oil reduces cardiovascular diseases like hypertension, stroke, and hyperlipidemia (high levels of cholesterol). Also, it reduces endothelial dysfunction and thrombosis.
Peas are an excellent source of phytonutrients, minerals, antioxidants, and vitamins, but they also contain protein and insoluble fiber. They contain folic acid (especially for pregnant women) and ascorbic acid (resistance against infections and free radicals).