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7 healthy and fit recipes for vegans


Find out how to prepare nutritious and irresistible options without ingredients of animal origin

Vegan recipes can be healthy and full of flavor. Some of them, in fact, are rich in nutrients and vitamins essential for the body, offering numerous benefits for the body and proving to be excellent allies in diets, as they help maintain satiety and promote a more balanced diet.




Next, check out 7 healthy, delicious, and light vegan recipes to include in your daily life. I wait!

Beetroot burger

ingredients

  • 1 beet peeled and grated
  • 2 cups cooked chickpeas
  • 1 cup oatmeal
  • 1/2 cup walnut tea
  • 1 cup chopped cilantro
  • 3 cloves of garlic, peeled and crushed
  • 2 tablespoons flaxseed flour
  • Salt and ground black pepper to taste
  • Greasing oil

Preparation method

Place the red beetroot and chickpeas in a blender and blend until you obtain a smooth mixture. Add the walnuts, coriander, garlic and flaxseed flour and beat again until smooth. Transfer to a container and, little by little, add the oat flour. Mix well until combined with the other ingredients. Grease a baking tray with olive oil and set aside. Form the dough into hamburgers and place them on the baking tray. Bake in a preheated oven at 180°C for 20 minutes, turning halfway through. Serve immediately.

Tip: serve the burger with salad.

Kale chips

ingredients

  • 1 bunch of kale
  • 1 tablespoon olive oil
  • Salt to taste
  • Greasing oil

Preparation method

Remove the cabbage leaves from the stem and cut them into pieces. Transfer the leaves to a container, drizzle with olive oil, season with salt and mix well. Grease a baking tray with olive oil and place the cabbage leaves on top. Bake in a preheated oven at medium temperature until the leaves are crisp. Serve immediately.

Coconut crepioca with chia

ingredients

  • 3 tablespoons tofu puree
  • 3 tablespoons hydrated tapioca starch
  • 2 tablespoons grated fresh coconut
  • 1 dessert spoon sizzle
  • Salt to taste

Preparation method

Place the tofu, tapioca starch, grated coconut and chia in a container and mix until you obtain a smooth consistency. Reserve. Grease a pan with coconut oil and place over medium heat to heat. Arrange the crepioca on top and brown it on both sides. Serve immediately.



Baked tofu nuggets

Baked tofu nuggets

ingredients

  • 300 g of tofu
  • 1 cup cornmeal
  • 1 cup whole wheat flour
  • 1 lemon juice
  • 1 cup grated carrot
  • 1 green pepper, seeded and chopped
  • 1 onion peeled and chopped
  • 1 chopped parsley
  • 2 cloves of garlic, peeled and crushed
  • 2 tablespoons of olive oil
  • 3 teacups of water
  • Salt and ground black pepper to taste
  • Greasing oil

Preparation method

In a container, mash the tofu with a fork. Add the corn flour, wheat flour and lemon juice and mix well. Add the carrot, pepper, onion, parsley and garlic and stir to combine with the other ingredients. Season with salt and pepper. Gradually add the olive oil and water and mix until smooth. Then shape the croquettes, place them on a baking tray greased with olive oil and place in a preheated oven at 180°C for 40 minutes. Serve immediately.

Apple biscuit with cinnamon

ingredients

  • 200 g of oat flakes
  • 50 g of walnuts
  • 1 tablespoon coconut milk
  • 1 apple, peeled, seeded and chopped
  • 120 g of pitted dates
  • 1 teaspoon ground cinnamon
  • 3 tablespoons coconut oil
  • 1 teaspoon of chemical yeast
  • Oatmeal for flouring
  • Coconut oil for greasing

Preparation method

Place the oat flakes and nuts in the mixer and blend until you obtain a flour. Add the dates, apple, cinnamon, baking powder and coconut oil, coconut milk and beat again until smooth. Flour a smooth surface with oatmeal, place the dough on top and roll it out with a rolling pin. Cut with a cutter and place the biscuits on a baking tray greased with coconut oil and floured with oat flour. Bake in a preheated oven at medium temperature until golden brown. Serve immediately.



Yellow fruit sorbet

Fruit sorbet yellow

ingredients

  • 3 sliced ​​bananas sliced ​​and frozen
  • 1 mango chopped and frozen
  • 1/2 cup frozen chopped pineapple
  • 1/2 cup frozen seedless passion fruit pulp
  • Molasses to taste

Preparation method

Place all the ingredients in the food processor and blend until creamy. Transfer to a container with a lid and place in the freezer for 2 hours. Serve immediately.

Leek quiche

ingredients

Pasta

  • 2 cups whole wheat flour
  • 1/2 cup olive oil
  • 1 teaspoon of salt
  • 1/2 cup hot water
  • 1 tablespoon chia seeds

Filling

  • 300g chopped firm tofu
  • 1/2 onion chopped
  • 1 clove of minced garlic
  • 1/2 leek cut into thin slices
  • 3 tablespoons of olive oil
  • Juice of 1/2 lemon
  • Salt, olive oil, oregano and ground black pepper

Preparation method

Pasta

In a container, mix all the ingredients until a smooth mixture is formed. Then spread the dough on the bottom and sides of a baking tray lined with baking paper. Using a fork, make several holes in the base of the dough. Baking preheated to 180°C for 15 minutes. Reserve.

Filling

In a pan, heat a drizzle of olive oil and brown the onion and garlic. Transfer it to the blender and add the other ingredients, except the leek, and blend until you obtain a smooth cream. Transfer the cream into a container and add it to the leek. Spread the filling over the pre-cooked dough, drizzle with olive oil and bake in a preheated medium oven until golden brown. Serve immediately.

Source: Terra

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