Easy Vegan Dinner Recipes – Everything You Need For A Quick Dinner


A person holding a plate of food on a table

Vegan food consists of all the foodstuff that does not contain animal or animal by-products, dairy, and eggs. It mainly consists of vegetables, fruits, and nuts. Vegan food can be eaten for breakfast, lunch, and dinner. These food items can be consumed individually or can be added to a meal. It has innumerable benefits to the body. Vegan food contains various nutrients that are essential for the development of immunity for our body and also for fighting against chronic diseases.

Legumes

A bowl of salad

Legumes are very proteinaceous. Meat, chicken, and poultry are traditional sources of protein. To compensate for the loss of protein intake, the consumption of legumes is essential. Vegans consume legume seeds. They are often eaten together with cereals. Soybeans, chickpeas, peanuts, fava beans, and lentils are some of the common legumes consumed by vegans. Chickpea gravy is delicious and very healthy. These legumes are often added to a vegetable or burrito bowl. They contain fibers along with minerals like iron, manganese, and zinc. These minerals help in the enrichment of blood and prevention from toxic diseases. It is also considered a great antioxidant that helps in the prevention of any heart disease. Legumes seeds should be sprouted first, followed by fermenting and then cooking. In this way, nutrient absorption from legumes is increased.

Tofu

A plate of food

Tofu is one of the best substitutes for meat. It is derived from legumes and is made from soybeans. It has a spongy texture which can be cooked to make it crisp and crunchy. Tofu can be cooked in many ways. It can be grilled, sauteed, or scrambled. It is a very good substitute for eggs in making omelets or frittatas. Many dishes can be made with tofu. The tofu bowl is nutritious as it is full of vegetables. Tofu curry, tofu stir-fry, tofu bites, and tofu avocado salad are some of the dishes that are prepared very easily. Its flavor is variable, depending upon the recipe of the dish. Tofu is rich in protein. It contains all the essential amino acids. It is also rich in iron and calcium. It consists of minerals like manganese and phosphorus. Tofu is very good for the heart. It can be used in lowering blood cholesterol especially LDL i.e., low-density lipoprotein. It also contains antioxidants that prevent the risk of breast or prostate cancer. Other than that, tofu prevents kidney and liver damage as well.  

Nuts And Seeds

Nuts, seeds, and their by-products are commonly consumed by vegans. They have protein as well as healthy fats. Some of the common nuts and seeds are eaten are flaxseed, chia seeds, sesame seeds, pecans, hazelnut, almonds, walnuts, and macadamias. They can be eaten raw or can be used in various dishes. They are versatile and can be used in various sauces, deserts, or bowls. Pecan pies, pumpkin protein cookies, and bran flax proteins are some of the dishes were nuts and seeds are used. Apart from protein, nuts and seeds also contain antioxidants and other essential minerals that help in lowering cholesterol and blood pressure. They also in the maintenance of weight.

Conclusion

Hence vegan diet can be implemented for weight management and also to get fit. Vegan food consumption is beneficial for the environment and protects animals from harm.

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