A quality vegan diet consists of legumes, nuts, fruits, and of course vegetables! A vegan nutrition plan has a number of great health benefits if executed properly, such as drastically reducing your risk for type 2 diabetes, heart disease, and hypertension. Certain junk foods are technically vegan, so we recommend buying fresh, unprocessed items. Check out these recipes for some great vegan meals!
Vegan Black Bean and Beet Burgers
Try these healthy burgers for a delicious alternative to ground beef.
- 1 can drained black beans
- 1 cup cooked brown rice
- 3 beets roasted and chopped
- ½ cup black raisins
- 1 chipotle pepper in adobo sauce
- 3/4 cup raw oats
- 1/2 tsp cumin
- 4 whole wheat hamburger buns
- Salt and pepper
Place beets, rice, raisins, chipotle and spices in a food processor and mix. Add black beans and oats then process briefly until beans are coarsely chopped. Add more oats if the mixture is too wet.
Take about a 1 cup of mixture and shape into a burger sized patty. Repeat until mixture is all used. Pan fry patties for about 3 minutes per side or until they have nicely browned. Serve on whole wheat buns with desired vegan toppings.
Makes 4 servings.
Vegan Cornmeal Waffles
A vegan take on a favorite breakfast dish. No dairy milk or eggs required!
- 1 cup cornmeal
- ½ cup oats
- 2/3 cup whole wheat flour
- ½ tsp baking powder
- ½ tsp salt
- 1 tsp ground cinnamon
- ½ cup almond or soy milk
- 1/3 cup applesauce
- 1 tbsp maple syrup
- 1 tbsp coconut oil optional
- ½ tsp vanilla extract
- 2/3 cup chopped walnuts
Mix applesauce, almond/soy milk, maple syrup, and vanilla extract. In another bowl, mix oats, cornmeal, flour, baking powder, cinnamon, and salt.
Combine wet and dry ingredients and mix thoroughly. Pour waffle mix into your waffle iron and cook based on its instructions. Top with maple syrup (not too much!) and walnuts to serve.
Makes 4 servings.
Immune Strengthening Soup
This soup combines tasty veggies and herbs to boost your immune system.
- 2 tsp toasted sesame oil
- 1 chopped onion
- 3-5 sticks astragalus
- 3-5 cloves garlic
- 2-3 pieces of burdock
- 1 piece of ginger
- 1-2 reishi mushrooms, crumbled
- 1 cup cubed tofu
- 2 cups chopped vegetables of choice (carrots, beet tops, kale, turnips, celery, cabbage, etc)
- 1 cup chopped shiitake mushrooms
- ½ cup wakame or kombu seaweed
- 8 cups water
- 2 tbsp miso
Sautee all ingredients except water and miso. Add ingredients and water to large pot and bring to a boil. Reduce heat and simmer, covered, for 15 minutes.
Whisk miso into small amount of water and add to soup. Simmer soup 1-2 hours before serving.
*Recipe submitted by SCNM faculty
Vegan Dill Ranch Dressing
A great vegan alternative to ranch!
- 1 cup Veganaise
- Juice of 1/4-1/2 a lemon
- 1 tsp dill weed
- 1 tsp onion powder
- 1 tsp garlic powder
Place all ingredients in a bowl and stir until mixed. Enjoy on sandwiches, salads, veggie trays, etc.
*Recipe provided by SCNM student