- 1. Bean burger with gluten-free beets
- 2. Vegan cheddar
- 3. Avocado mayonnaise
- 4. Vegan pate: chickpea hummus
- 5. Vegan barbecue
- 6. Vegan brigadeiro
- 7. Vegan Pancake
The vegan diet is based on foods only from the vegetable kingdom, excluding any type of animal product, such as meat, eggs, cheese and milk. Despite this restriction, the vegan diet can be very varied and creative, being possible to adapt several recipes such as hamburger, cheese, pate and even barbecue.
Check out the following 7 recipes to help vary the menu and bring healthy news that fit the vegan diet.
1. Bean burger with gluten-free beets
The bean burger can be used for lunch or dinner, in savory dishes or in small formats to make sandwiches at children's parties, for example.
Ingredients:
- 1 cup of chopped white onion, olive oil to grease the skillet2 cloves of minced or crushed garlic1 / 2 cup of grated beetroot1 / 2 cup of grated carrot1 tablespoon of cayenne soy sauce to taste (optional) 1/2 lemon juice2 cups of 3 cups of fubasal to taste
Method of preparation:
Sauté the onion and garlic in a drizzle of oil until withering. Add the beets, carrots, shoyo, juice of half a lemon and a pinch of cayenne pepper. Saute a little more and turn off the heat. In a food processor or blender, add the beans, the pan saute and a pinch of salt, gradually adding the cornmeal. Remove or form the hamburgers of the desired size by wrapping each hamburger with a little cornmeal. Place the hamburgers in a pan greased with olive oil and bake in a medium oven for about 10 minutes on each side.
2. Vegan cheddar
This vegan cheddar is rich in fats welcome from olive oil and antioxidants from turmeric, nutrients that help improve circulation, reduce inflammation in the body and prevent problems such as cancer and heart attack.
Ingredients:
- 1 cup of raw cashews1 tablespoon full of turmeric3 tablespoons of oil1 garlic clove1 tablespoon of lemon1 / 2 cup of water1 pinch of salt
Method of preparation:
Beat all the ingredients in a blender and store in the refrigerator to have a firm consistency. If the blender is not able to beat the chestnuts easily, you should soak them in water for about 20 minutes and drain well before beating.
3. Avocado mayonnaise
Avocado mayonnaise is rich in good fats that help increase good cholesterol and prevent cardiovascular disease. It can be used in sandwiches or as a salad or pasta dressing.
Ingredients:
- 1 medium ripe avocado1 / 2 cup chopped parsley2 tablespoons of yellow mustard2 tablespoons of lemon juice to taste1 uncooked garlic clove (optional) 1/2 cup of extra virgin olive oil
Method of preparation:
Beat all the ingredients in a blender and store the mayonnaise in the refrigerator.
4. Vegan pate: chickpea hummus
Hummus is a very nutritious pate and rich in protein from chickpeas. It is a great option to eat with toast, crackers and to spread on bread as a sandwich sauce.
Ingredients:
- 2 cups of cooked chickpeas ½ cup of chickpeas cooking water or more, if necessary1 tablespoon of tahini (optional) juice of 1 lemon tahiti2 tablespoons of olive oil1 parsley branch1 teaspoon of salt1 tooth 1 teaspoon of ground black pepper, to taste
Method of preparation:
Beat all the ingredients in the blender, adding more of the cooking water, if necessary, to beat better. Finish by adding spices such as olive oil, parsley, sweet paprika, black pepper and salt to taste.
5. Vegan barbecue
To make a delicious and nutritious vegan barbecue, you can use the following ingredients:
- TofuMushroomsMeat and soy sausageBubergine cut into slicesOnion cut in half or whole with peel, to go to the barbecue and get a sweet tastePuffed stuffed peppersCheese in large cubesCauliflowerBroccoli PodsCorn cobSeedless tomatoFruit like apple, pineapple and peach
Method of preparation:
Roast tofu, mushrooms and soy meat on the grill. All vegetables can also be roasted, especially the pepper stuffed with cheese, which will melt with the heat. In addition, vegetables can be eaten raw in the form of salad, and garlic bread can be used to accompany vegan meats.
6. Vegan brigadeiro
The vegan brigadeiro is quick and easy to make, but it still needs moderation and not consuming in large quantities to avoid excess calories from sweets.
Ingredients for condensed milk
- In a large bowl, whisk together the flour, sugar, cinnamon, salt and pepper.
Ingredients for the brigadeiro:
- 2 tablespoons of cocoa powder
Method of preparation:
Beat the sugar in the blender with the boiling water for about 3 minutes, and add the oatmeal then, beating for about 2 more minutes until you get a smooth cream, with the consistency of condensed milk.
To make the brigadeiro, just mix the condensed milk with the cocoa and bring it to a boil until it comes out of the pan.
7. Vegan Pancake
This is the simple vegan pancake recipe, which can be used as a base for sweet pancakes served for snacks or breakfast, using fillings such as fruit jelly, honey or fresh fruit, for example.
Ingredients:
- 1 cup of vegetable milk1 shallow teaspoon of baking powder1 ½ cup of wheat or oat flour1 banana
Method of preparation:
Beat all ingredients in a blender until smooth. Use about 2 tablespoons of dough for each pancake, which should be made in a non-stick frying pan or previously greased, letting it cook over low heat on both sides.
