Veganism and plant-based diets can mean different things to different people. However, in general, veganism is a way of living that seeks to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. Meanwhile, a plant-based diet is simply one that focuses on consuming mostly or exclusively plants and plant-based foods. Thus, while all vegans are plant-based, not all plant-based eaters are vegan. It is possible to follow a plant-based diet without being vegan, but it is not possible to be a vegan without following a plant-based diet.
So let’s read some vegan plant-based recipes below.
1. Spicy Vegan Black Bean Soup
Ingredients:
-1 tablespoon olive oil
-1 white onion, diced
-2 cloves garlic, minced
-1 jalapeño pepper, seeded and diced
-1 green bell pepper, diced
-3 cups cooked black beans, drained and rinsed
-2 cups vegetable broth
-1 (14.5 ounces) can of diced tomatoes, undrained
-1 teaspoon chili powder
-1 teaspoon cumin
-Salt and black pepper to taste
-1/4 cup chopped fresh cilantro leaves
Directions:
Heat the oil in a large saucepan over medium heat. Add the onion, garlic, jalapeño pepper, bell pepper, black beans, vegetable broth, diced tomatoes with their juice, chili powder, and cumin. Bring to a simmer and cook until the vegetables are tender about 15 minutes. Season with salt and black pepper. Stir in the cilantro leaves and serve.
2. Vegan Lentil Soup
Ingredients:
-1 tablespoon olive oil
-1 white onion, diced
-3 cloves garlic, minced
-1 carrot, diced
-1 celery stalk, diced
-1/2 teaspoon dried thyme
-1/2 teaspoon dried basil
-1/4 teaspoon dried oregano
-1/4 teaspoon ground black pepper
-1/8 teaspoon cayenne pepper
-2 cups vegetable broth
-1 (14.5 ounces) can of diced tomatoes, undrained
-1 cup dried lentils, rinsed and drained
-1/4 cup chopped fresh parsley leaves
Directions:
Heat the oil in a large saucepan over medium heat. Add the onion, garlic, carrot, celery, thyme, basil, oregano, black pepper, and cayenne pepper. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Add the vegetable broth, diced tomatoes with their juice, and lentils. Bring to a simmer and cook until the lentils are tender for about 30 minutes. Stir in the parsley leaves and serve.
3. Vegan Black Bean Enchiladas
Ingredients:
-1 tablespoon olive oil
-1 white onion, diced
-2 cloves garlic, minced
-1 red bell pepper, diced
-1 teaspoon chili powder
-1 teaspoon cumin
-Salt and black pepper to taste
-3 cups cooked black beans, drained and rinsed
-8 (6-inch) corn tortillas
-1 (10 ounces) can of red enchilada sauce
-1/4 cup chopped fresh cilantro leaves
Directions:
Preheat the oven to 350 degrees F (175 degrees C). Heat the oil in a large skillet over medium heat. Add the onion, garlic, bell pepper, chili powder, cumin, salt, and black pepper. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Add the black beans and cook for 5 minutes.
Spread 1/2 cup of the enchilada sauce in the bottom of a 9×13 inch baking dish. Wrap the tortillas in a damp towel and microwave for 1 minute to soften. Fill each tortilla with some of the black bean mixtures and roll up. Place the enchiladas seam side down in the baking dish. Pour the remaining enchilada sauce over the top and sprinkle with cilantro leaves.
Bake in the preheated oven for 20 minutes, or until heated through.
4. Vegan Chili
Ingredients:
-1 tablespoon olive oil
-1 white onion, diced
-2 cloves garlic, minced
-1 green bell pepper, diced
-1 red bell pepper, diced
-1 teaspoon chili powder
-1 teaspoon cumin
-Salt and black pepper to taste
-3 cups cooked kidney beans, drained and rinsed
-1 (14.5 ounces) can of diced tomatoes, undrained
-1 (6 ounces) can of tomato paste
Directions:
Heat the oil in a large saucepan over medium heat. Add the onion, garlic, bell peppers, chili powder, cumin, salt, and black pepper. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Add the kidney beans, diced tomatoes with their juice, and tomato paste. Bring to a simmer and cook until heated through about 15 minutes.
5. Vegan Minestrone Soup
Ingredients:
-1 tablespoon olive oil
-1 white onion, diced
-3 cloves garlic, minced
-1 carrot, diced
-1 celery stalk, diced
-1/2 teaspoon dried thyme
-1/2 teaspoon dried basil
-1/4 teaspoon dried oregano
-1/4 teaspoon ground black pepper
– Salt to taste
-6 cups vegetable broth
-1 (14.5 ounces) can of diced tomatoes, undrained
-1 cup uncooked elbow macaroni
-1/2 cup chopped fresh parsley leaves
Directions:
Heat the oil in a large saucepan over medium heat. Add the onion, garlic, carrot, celery, thyme, basil, oregano, black pepper, and salt. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Add the vegetable broth, diced tomatoes with their juice, macaroni, and parsley leaves. Bring to a simmer and cook until the macaroni is cooked through about 15 minutes.
Benefits of Vegan Plant-Based Recipes
There are many benefits to following a vegan plant-based diet, including improved heart health, weight loss, and reduced risk of developing certain chronic diseases.
Following a vegan plant-based diet can help improve your heart health. This is because this type of diet is typically lower in saturated fat and cholesterol, and higher in fiber and antioxidants. All of these factors can help reduce your risk of developing cardiovascular disease.
If you are looking to lose weight, following a vegan plant-based diet may be a good option for you. This is because plant-based diets tend to be lower in calories and fat than diets that include animal products. Additionally, plant-based diets tend to be more filling, so you may be less likely to overeat.
Following a vegan plant-based diet may also help reduce your risk of developing certain chronic diseases, such as obesity, type 2 diabetes, and some types of cancer. This is likely due to the fact that this type of diet is typically lower in unhealthy fats and higher in fiber and antioxidants. All of these factors can help improve your overall health and reduce your risk of developing chronic diseases.
