We have come across this term vegan in recent times and most people have done a little study as well on this topic and a few have even tried to adapt to it in their daily lifestyle. While for some there are still some questions unanswered related to nutrition and more on veganism but yes it is surely good to try for a change and the experience is just too good to be defined or expressed in words. Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products, and all other animal-derived ingredients.
Vegans don’t eat anything that comes from an animal. That includes meat, milk, cheese, other dairy products, fish, eggs, honey and some more obscure animal products such as shellac and beeswax. This means no involving any animal protein, animal fats or cholesterol in their diet. Vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs. While we do know of a few benefits as well of this kind of eating patterns like a vegan diet Is richer in certain essential nutrients essential for our body, it can help you lose excess weight, it appears to lower blood sugar levels and improves kidney function, a vegan diet may protect against certain health complications as well. It’s also linked to a lower risk of heart diseases too and also a vegan eating pattern can reduce pain from arthritis.
Also, drinking enough water is important for everyone, but may be especially important for those who eat a lot of fiber, including vegetarians and vegans. Vegetarians tend to have a higher fiber intake, since fiber-rich legumes, vegetables and whole grains are staples in a healthy vegetarian diet.
Here are a few easy to make tasty recipes to try with Vegan!
Vegan Vegetable Cutlets
Ingredients
Sweet potato-1 cup boiled, peeled and mashed.
Green peas-1/4 cup boiled and mashed.
Carrots-1/2 cup boiled and mashed.
Capsicum-1/2 no finely chopped
Ginger and green chili paste-1 tsp mix
Salt to taste
Red chili powder-1/2 tsp
Coriander powder-1 tsp
Mango powder-1 tsp
Turmeric powder-1/2 tsp
Mint and coriander leaves- 2 tbsp. chopped mix.
Oats powder-1/2 cup
Flax seed powder-2 tsp
Oil- to shallow fry
Corn flour/maida- as needed to bind and coat.
To serve with: assorted dips/chutneys of your choice.
Method
- Heat oil add in the capsicums, ginger-chili paste and saute add in the boiled mashed vegetables, salt to taste and mix well, cook for 3-4 mins.
- Add in the powdered spices as listed above and mix them well cook for 2-3 mins and remove from flame, now add in the oats powder, flax seed powder, coriander and mint leaves and mix up well.
- Apply a little oil on the fingers and hands and divide the mixture into 8-10 portions shape them into ½ inch thick round tikkis and give it a light coating of corn flour /maida or oats powder and shallow fry them on both sides and serve hot.
VEGAN CAULIFLOWER STIR FRIED RICE
Ingredients
Cauliflower- 1 and a half cup of cauliflower grated.
Oil/ sesame oil- 2 tsp
Garlic- 3-4 cloves-chopped
Ginger- 2 tsp chopped
Green chilies- 2 tsp chopped
Spring onion- 3-4 no. chopped
Carrots- ½ cup grated
Peas- ½ cup boiled
American corn-1/2 cup boiled
Spring onion-1/4 cup chopped
Salt and pepper to taste
Red chili flakes- ½ tsp
Fresh basil leaves- 5-6 no
Gluten free soy sauce- 2 tsp or tamari
Method
- Heat oil in a pan add in the sesame oil/oil and add in the ginger, garlic, chilies, onions and saute for 30 seconds.
- Add in the carrots, peas, corn along with the chili flakes, salt, pepper, cauliflower and fresh basil and a few drops of soy sauce if desired.
- Mix well and cover and cook the cauliflower rice for around 15-18 mins and serve hot.
VEGAN GREEN SOUP
Ingredients
Broccoli- 2 cups florets
Sweet potato- ½ cup peeled and cut into cubes.
Oil/sesame oil-2 tsp
Garlic- 1 tsp chopped
Onion-1 small chopped
Salt and crushed black pepper to taste
Spinach leaves- ½ bunch
Water/veg stock-2-3 cups
Celery-2 stalks chopped
Mixed herbs/fresh herbs as desired
Chili flakes- ½ tsp
Cumin powder- ½ tsp
Coconut milk-1 cup
Cashew paste-1 tbsp.
Toasted pine nuts/ sliced almonds-2 tsp garnish.
Method
- Prepare all the ingredients for the yummy and healthy vegan style soup.
- Heat oil in a pan add in the onions, celery, garlic and give them a saute for 30 seconds.
- Add in the sweet potato, broccoli, spinach, herbs, chili flakes, cumin powder, salt and pepper, and veg stock or water enough to level it all up in the pan and bring to a boil, simmer for 20-25 mins and cool, puree, strain.
- Now bring the soup back to a boil and pour in the coconut milk –thick variety ideally and the cashew paste and further simmer the soup for 4-5 mins, check for seasonings and adjust it accordingly, garnish the soup with toasted/sliced nuts and serve hot.
VEGAN STYLE TOSSED SALAD
Ingredients
Assorted lettuce leaves- 2 cups, iceberg, Lollorosso etc
Onion-2 small
Cucumber- 1 small cubed
Assorted bell peppers/capsicums
Tomatoes/cherry tomatoes- 2 small/ 8-10 pcs
Vegan tofu/ feta cheese- ½ cup
Black and green olives- 4-5 each
Olive oil- 2- 3 tbsp.
Oregano/mixed herbs- 1 tsp
Lime juice-2 tbsp.
Salt and crushed black pepper to taste
Mint leaves-10-12 no
Coriander leaves- 2 tbsp.
Melon/pumpkin/chia seeds- 2 tsp
Assorted fresh fruits – grapes/mango/pears/pomegranate seeds etc as desired can be added as well.
Method
- Pre-prep all the ingredients as listed for the vegan salad.
- Arrange the salad leaves/lettuce leaves as per choice onto a salad plate or a salad bowl.
- In a mixing bowl add in the ingredients for the dressing of the salad and give it a nice mix, now add in the body of the salad including the veggies and fruits and give it a light toss.
- Place the prepared salad on the bed of lettuce leaves and garnish with the vegan feta cheese/ nuts/seeds/ fresh herbs and serve it.
WHOLESOME VEGAN CURRIED VEGETABLES
Ingredients
Carrots-1/2 cup cubes
French beans-1/2 cup cut
Chickpeas-1 cup boiled
Pumpkin-1/2 cup cubes
Ginger-1 tsp chopped
Green chilies-2-3 slit
Onion-1 small sliced
Oil- 2 tsp
Bayleaf-1 no
Cinnamon stick- 1-inch piece
Curry leaves-8-10 no
Cumin seeds-1/2 tsp
Salt to taste
Turmeric powder-1/2 tsp
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Red chili powder-1/2 tsp
Cashew paste-1 tbsp.
Coconut milk-1 cup
Fresh coriander leaves- 2 tbsp. chopped
Almonds/raisins- 2 tbsp. garnish
Method
- Prepare all the ingredients for the curried vegan recipe.
- Heat oil in a pan add in Bayleaf, cinnamon stick, cumin seeds, curry leaves, ginger, chilies and saute for 20 seconds, add in some sliced onions and cook until translucent.
- Add in the vegetables as desired and boiled chickpeas and saute for 1 minute, add in the salt and all powdered spices and cook on a high flame for 2 mins, add a little water just enough to cover the vegetables and cover and cook on medium flame for 10 -12 mins.
- Now add in the coconut milk and cashew paste a few coriander leaves and allow to simmer and cook for 8-10 mins more and then serve hot garnished with assorted nuts/coriander leaves/ a splash of lime juice and serve.
WOW SOME VEGAN CHOCOLATE BROWNIES
Ingredients
Flour- 2 cups
Vegan butter-1 cup melted
Grain sugar-1 cup
Brown sugar-1 cup
Vegan butter milk-1 cup – use soy milk with 1 tsp lemon juice
Cocoa powder-1 cup
Baking powder- 1 tsp
Pinch of salt
Coffee powder-1 tsp
Vanilla essence- 1 tsp
Vegan chocolate- ½ cup melted & 2 tbsp. vegan choco chips.
Method
- Pre-heat the oven to 180 degrees Celsius, grease and line the cake tin and keep aside.
- Sieve the flour and cocoa powder, baking powder, salt into a mixing bowl and add in the brown and white sugar as well along with the coffee powder and keep ready.
- Add lime juice to the soy milk and once it is curdled add it to the mixing bowl as above also add in the vegan butter and vanilla essence and mix well to form a nice thick cake batter.
- Now add in the melted vegan chocolate and fold it in with a spatula, followed by the choco chips and blend it all in, transfer the mixture to the prepared cake tins and allow to bake for around 25- 30 mins, check with a toothpick if the center appears to be clean and remove, allow to cool and cut into squares and serve/store.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow
