Plant-based recipes aren’t as complicated to implement as they sound, nor are they lacking in flavour and taste..
Try out these recipes below, which are not just oil-free, but also loaded with fruits, veggies, beans, whole grains, herbs and spices.
1. Thai Rice Salad Bowls -
This is a total feast the eyes and the stomach. It provides complementary flavours and textures with ingredients –such as red cabbage, scallions, and sweet potato wedges.
Ingredients:
ALMOND BUTTER LIME DRESSING
3 tbsp almond butter
2 tbsp lime juice
1½ tsp reduced-sodium soy sauce or tamari
2 cloves garlic, minced
1 tsp grated fresh ginger
Bowls
¾ cup dry brown rice
1 cup frozen shelled edamame
¼ cup chopped fresh cilantro
250 grams sweet potatoes, cut lengthwise into wedges
2 cups shredded red cabbage
2 medium red and/or yellow bell peppers, cut into strips
½ cup bias-sliced scallions (green onions)
Sriracha sauce
Fresh cilantro sprigs
Lime wedges
Preparation -
1. In a bowl, add all of the almond butter-lime dressing ingredients and then whisk them well adding water, 1 tbsp at a time (about ¼ cup total) to make the consistency drizzling. Once ready, set aside.
2. In a saucepan, add rice and 2 cups of water and boil on reduced heat. Cover properly and leave to simmer for 35 - 40 minutes or until the rice becomes tender and the water is absorbed. Stir it for another 5 minutes until fully cooked. Add the chopped cilantro.
3. Simultaneously, pre-heat the oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Place the potato wedges over the pan and leave it to roast for about 20 minutes or wait until they turn tender. Brush it with water and turn over once during the baking the process.
4. In each bowl, plate equal portions of sweet potatoes, cabbage, bell peppers, and scallions. Top this with a scoop of brown rice mixture and sriracha sauce and top with cilantro sprigs. Serve with lime wedges and almond butter-lime dressing on the side.
2. Sneaky Chickpea Burgers -
This recipe will be a hit among children who are fussy eaters. With nutritious veggies like carrots and red bell peppers, it is sure to win their hearts!
Ingredients:
1 cup carrot, cut in discs
½ cup chopped red bell pepper
1 medium-large clove garlic
400 grams chickpeas, rinsed and drained
½ cup nutritional yeast
1 tbsp tomato paste (can substitute natural ketchup)
1 tsp sea salt
1 tsp red wine vinegar
½ tsp dijon mustard
Freshly ground black pepper (optional)
1 tsp fresh thyme or rosemary leaves
1 cup rolled oats
Preparation -
1. Place the carrots, bell pepper, and garlic pod together into the food processor until they are coarsely ground together. Except for the rolled oats, add the remaining ingredients and continue processing. Keep stopping in between to scrape the edge and check whether it is a fine mixture. Finally, add the rolled oats and process again.
2. Place the whole mixture in a bowl and chill in the fridge for about 30 minutes. Then scoop out ladles of the mixture to form the patties.
3. Cook those patties on a non-stick pan on both sides, until they are golden brown.
4. As an alternative, these patties can be baked at 400°F by flipping them over once halfway through.
3. Hearty Vegan Red Bean Chilli
This perfect dinnertime recipe is prepared with fresh produce, yummy smokey spices and hearty kidney beans. Millet adds a subtle chewy texture. This savoury stew can be soaked up with brown rice or whole wheat tortillas.
Ingredients
2 cups finely chopped yellow onions
2 cups finely chopped red bell peppers
1 cup coarsely chopped fresh poblano chilli peppers
½ cup millet
2 tbsp finely chopped and seeded fresh jalapeño
3 cloves garlic, minced
4 cups low-sodium vegetable broth or water
3 cans diced fire-roasted tomatoes, undrained
245 grams red kidney beans, rinsed and drained
1 tbsp onion powder
1 tsp ground cumin
1 tsp dried oregano, crushed
½ tsp chipotle chilli powder or finely chopped chipotle chilli pepper in adobo sauce
2 tbsp paprika
2 tbsp lemon juice
Sea salt, to taste
Corn tortillas or steamed rice, for serving
Preparation -
1. In a regular oven cook the top six ingredients (through garlic) together, on medium to low flame for over 15 minutes with occasional stirring. To avoid sticking on the surface, add 1-2 tbsp water to the mixture.
2. Add the next eight ingredients (through paprika) and bring it to a boil on reduced heat. Keep it covered and simmer until the millets turn tender.
3. Add lime juice and season with salt as per taste. Serve hot with either rice or tortillas.