There are a lot of reasons why plant-based diets are all the rage now. It’s good for our bodies and the planet in many different ways. In this article, we’ll discuss the health advantages of adopting a plant-based diet and give you some easy, delicious recipes to get you started.
The Benefits of Plant-Base Eating
Plant-based eating is a way of eating in which fruits, vegetables, grains, nuts, and seeds make up the bulk of one’s daily food intake. One of the advantages of a plant-based diet is that it helps you lose weight.
Improved heart health: Studies have shown that people who eat a plant-based diet have a reduced chance of developing cardiovascular disease and stroke. This is due to the fact that plant-based diets tend to be lower in cholesterol and saturated fat, and higher in fiber.
Reduced risk of cancer: Breast, colon, and prostate cancers are just some of the types of cancer that may benefit from a plant-based diet, as shown in a number of studies.
Improved digestion: High-fiber plant-based diets have been shown to improve digestive health and lower the likelihood of developing constipation and other gastrointestinal issues.
Better weight management: A plant-based diet has more fiber and fewer calories per day than a diet that includes meat and dairy. This may aid in weight loss and general body composition modification.
Reduced environmental impact: Consuming fewer animal products, such as meat and dairy, has a much smaller impact on the environment than a plant-based diet. This is because producing plant-based foods uses fewer resources and results in less waste.
Delicious and Nutritious Plant-Base Recipes
Vegan Lentil Soup
This hearty lentil soup is loaded with fiber, protein, and other essential nutrients. It’s also incredibly easy to make and perfect for meal prep.
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 cup dried green or brown lentils
- 4 cups vegetable broth
- 1 can diced tomatoes
- 2 tsp cumin
- 1 tsp paprika
- Salt and pepper, to taste
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic and sauté until fragrant.
- Add the carrots and celery and cook for a few minutes.
- Add the lentils, vegetable broth, diced tomatoes, cumin, and paprika.
- Bring the soup to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
- Season with salt and pepper to taste.
Vegan Pad Thai
- 8 oz. rice noodles
- 2 tbsp vegetable oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 2 cups broccoli florets
- 1 cup shredded carrots
- 1 cup shredded cabbage
- 1 cup bean sprouts
- 1/4 cup chopped peanuts
- Lime wedges, for serving
- 1/4 cup soy sauce
- 2 tbsp brown sugar
- 2 tbsp rice vinegar
- 1 tbsp lime juice
- 1 tbsp chili sauce
- Cook the rice noodles according to package instructions.
- In a large skillet or wok, heat the vegetable oil
- Add the onion and garlic and sauté until fragrant.
- Add the red bell pepper, broccoli, carrots, and cabbage and stir-fry for 3-4 minutes or until the vegetables are tender.
- Add the cooked noodles and sauce to the skillet and stir-fry for an additional 2-3 minutes or until everything is well combined and heated through.
- Serve with bean sprouts, chopped peanuts, and lime wedges.
Roasted Vegetable Quinoa Bowl
- 1 cup quinoa
- 2 cups vegetable broth
- 2 tbsp olive oil
- 1 red onion, sliced
- 2 bell peppers, sliced
- 2 zucchini, sliced
- 1 cup cherry tomatoes
- 1 can chickpeas, drained and rinsed
- Salt and pepper, to taste
- Fresh herbs, for garnish (optional)
- Preheat the oven to 400°F.
- Rinse the quinoa and combine it with the vegetable broth in a medium saucepan.
- Bring the quinoa to a boil, then reduce the heat and simmer for 15-20 minutes or until the liquid is absorbed and the quinoa is tender.
- Toss the sliced onion, bell peppers, zucchini, cherry tomatoes, and chickpeas with olive oil, salt, and pepper in a large bowl.
- Spread the vegetables and chickpeas out in a single layer on a baking sheet and roast in the preheated oven for 20-25 minutes or until the vegetables are tender and lightly browned
- To assemble the bowls, divide the cooked quinoa among four bowls and top with the roasted vegetables and chickpeas.
- Garnish with fresh herbs if desired.
Vegan Chickpea Curry
- 2 tbsp vegetable oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 tbsp curry powder
- 1 can dice tomatoes
- 1 can coconut milk
- 2 cans chickpeas, drained and rinsed
- Salt and pepper, to taste
- Fresh cilantro, for garnish (optional)
- Heat the vegetable oil in a large pot over medium heat.
- Add the onion and garlic and sauté until fragrant.
- Add the curry powder and cook for 1-2 minutes or until fragrant.
- Add the diced tomatoes and coconut milk and stir to combine.
- Add the chickpeas and bring the curry to a simmer.
- Cover and cook for 15-20 minutes or until the chickpeas are tender and the curry has thickened.
- Season with salt and pepper to taste.
- Garnish with fresh cilantro if desired.
