Learn how to prepare delicious and nutritious options for everyday life
The vegan diet can promote the health of the body and, if well balanced and distributed, can also be beneficial for those who want to increase muscle mass. By replacing animal proteins with plant proteins, this type of diet combines fruits and vegetables rich in nutrients that help provide energy to the body and strengthen muscles.
So, check out 6 tasty recipes without animal ingredients to include in your diet and increase muscle mass gain!
Chickpea cupcake with sesame seeds
ingredients
- 2 cups of tea chickpea cooked
- 6 tablespoons of water
- 1/2 teaspoon cumin powder
- 1/2 teaspoon smoked paprika
- 1 clove of garlic, peeled and crushed
- 1 onion peeled and chopped
- 1 tablespoon sesame seeds
- Salt and parsley to taste
- Wheat flour for binding
- Vegetable oil for greasing
Preparation method
Place all the ingredients, except the wheat flour and the seed oil, in a blender and blend until you obtain a smooth mixture. Transfer the mixture into a container and, little by little, add the wheat flour until you obtain a smooth dough. Then, with the help of a spoon, take some dough and form a ball. Repeat the operation with all the dough and set aside. Place the balls on an oiled baking tray and bake in a preheated oven at medium temperature until golden brown. Serve immediately.
Intermittent Fasting: The Best (and Worst) Foods.
Banana moqueca
ingredients
- 2 tablespoons of palm oil
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and crushed
- 1 red pepper, deseeded and cut into slices
- 2 tomatoes deseeded and cut into slices
- 4 plantation peeled and cut into slices
- 400ml coconut milk
- 200 ml of heated vegetable broth
- Salt, ground black pepper, coriander and parsley to taste
Preparation method
In a pan, add palm oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the pepper, tomato and bananas and sauté for 5 minutes. Add the coconut milk, vegetable broth, salt and black pepper and mix well. Cover the pan and cook for 25 minutes. Turn off the heat, sprinkle with coriander and parsley and serve immediately.
Spinach Cream
ingredients
- Flowers of 1 cabbage-flower
- 2 cups spinach leaves, cut into thin strips
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and crushed
- Salt, ground black pepper and olive oil to taste
- Waterfall
Preparation method
Place the cauliflower florets in a pan, cover them with water, add salt and cook over medium heat until tender. Turn off the heat, wait for it to cool, drain some of the water and transfer the mixture to a blender. Blend until smooth and set aside. Fill a pan with water and place it over medium heat until it boils. Turn off the heat, add the spinach leaves for 2 minutes and drain them, squeezing them well to eliminate excess water. Reserve.
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the spinach leaves and sauté for 5 minutes. Turn off the heat, wait for it to cool, transfer the contents to a blender, add the cauliflower mixture and blend well. Then, return the cream to the pan and place over medium heat to heat through. Turn off the heat, season with salt and black pepper and serve immediately.

pumpkin puree
ingredients
- 1/2 cabotiá pumpkin without seeds, peeled and cut into cubes
- 3 cloves of garlic, peeled and crushed
- 1 onion peeled and chopped
- 100 ml of water
- Salt and olive oil to taste
- Waterfall
Preparation method
Place the pumpkin in a pan, cover it with water and cook over medium heat until soft. Turn off the heat, drain the water, wait for it to cool and mash the pumpkin with a fork. Reserve. In another pan, add the olive oil and heat over medium heat. Add the onion and garlic and brown them. Then add the pumpkin puree and water and mix until you obtain a smooth consistency. Turn off the heat, add salt. Drizzle with olive oil and serve immediately.
Avocado brownie
ingredients
- 1/2 cup mashed avocado pulp
- 1/4 cup olive oil
- 1 cup wheat flour
- 1/2 cup tea cocoa powder
- 1/2 cup sugar
- 1/4 cup brown sugar
- 1 teaspoon baking soda
- 2 teaspoons of lemon juice
- 1/4 cup chopped walnuts
- Salt to taste
- Greasing oil
- Wheat flour for dusting
Preparation method
In a container, place the avocado and olive oil and mix well. Reserve. In another container, place the wheat flour, cocoa powder, sugar, brown sugar and bicarbonate of soda and mix well. Gradually add mixture to avocado and stir to combine. Add the lemon juice and walnuts and stir to combine. Grease a baking tray with olive oil and flour with wheat flour. Roll out the dough and place it in the preheated oven at medium temperature for 25 minutes. Serve immediately.
Rice with vegetables
ingredients
- 2 cups cooked brown rice
- 1 1/2 cups water
- 1 cup chopped green beans
- 1 red cabbage cut into strips
- 1 carrot peeled and grated
- 395 g of green corn
- 3 tablespoons of olive oil
- 1 onion peeled and chopped
- 1 clove of garlic, peeled and crushed
- 4 tablespoons of tomato sauce
- Salt and chopped green chilli to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the vegetables and brown them for 5 minutes. Add the tomato sauce, rice and water and mix well. Cook until the vegetables are soft. Turn off the heat, add salt and sprinkle with the green perfume. Serve immediately.
Source: Terra

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.