There are many benefits to following a plant-based diet. It has been linked to lower rates of chronic diseases such as heart disease, diabetes, and certain cancers. It is also generally lower in saturated fat and cholesterol and higher in fiber, antioxidants, and other nutrients that are important for good health.
There are several ways to follow a plant-based diet, including vegetarianism, veganism, and flexitarianism. Vegetarians abstain from eating meat, but may still consume dairy and eggs. Vegans abstain from all animal products, including meat, dairy, and eggs. Flexitarians follow a plant-based diet most of the time, but may still include small amounts of animal products in their diet.
While a plant-based diet can be healthy and sustainable, it is important to ensure that you are getting all the nutrients your body needs. This may require careful planning and possibly the use of supplements. It is also important to vary your food choices to ensure a diverse and balanced diet.
Here are the recipes in more detail:
Quinoa and Black Bean Salad:
- 1 cup quinoa, cooked according to package instructions
- 1 cup black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 bell pepper, diced
- 1/2 red onion, diced
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons olive oil
- 1 tablespoon lime juice
- pinch of chili flakes (optional)
Combine the cooked quinoa, black beans, cherry tomatoes, bell pepper, red onion, and cilantro in a large bowl. In a separate small bowl, whisk together the olive oil, lime juice, and chili flakes (if using). Pour the dressing over the quinoa mixture and toss to combine. Serve chilled or at room temperature.
Veggie Wrap:
- 1 whole wheat wrap
- 2 tablespoons hummus
- 1/2 grated carrot
- 1/2 cucumber, sliced
- 1/4 cup sprouts
- 1/4 avocado, sliced
Spread the hummus on the wrap. Top with the grated carrot, cucumber slices, sprouts, and avocado slices. Roll up the wrap and slice in half if desired. Enjoy immediately.
Roasted Vegetable and Tofu Stir-Fry:
- 1 block tofu, cubed
- 2 bell peppers, diced
- 1 head broccoli, florets only
- 1 zucchini, diced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
Preheat your oven to 400 degrees Fahrenheit. In a large bowl, toss the tofu and vegetables with the soy sauce, sesame oil, and honey. Spread the mixture out on a baking sheet and roast for 20-25 minutes, or until the vegetables are tender. Serve hot.
Black Bean and Sweet Potato Tacos:
- 2 medium sweet potatoes, cooked and mashed
- 1 cup black beans, drained and rinsed
- 1 tomato, diced
- 1/2 onion, diced
- 4 corn tortillas
- 1/2 avocado, diced
- fresh cilantro, for garnish
In a medium bowl, mix together the mashed sweet potatoes, black beans, tomato, and onion. Spread the mixture onto the corn tortillas and top with diced avocado and a sprinkle of cilantro. Serve immediately.
Grilled Eggplant and Zucchini:
- 1 eggplant, sliced into thin rounds
- 1 zucchini, sliced into thin rounds
- 2 tablespoons olive oil
- balsamic vinegar, for serving
- quinoa or whole grain bread, for serving (optional)
Preheat your grill to medium-high heat. Brush the eggplant and zucchini slices with olive oil on both sides. Grill for 3-4 minutes per side, or until tender. Serve the grilled vegetables with a sprinkle of balsamic vinegar and a side of quinoa or whole grain bread, if desired.
Roasted Cauliflower and Chickpea Salad:
- 1 head cauliflower, cut into florets
- 1 can chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- mixed greens
- tahini dressing
- chopped nuts, for garnish (optional)
Preheat your oven to 400 degrees Fahrenheit. In a large bowl, toss the cauliflower florets and chickpeas with the olive oil, cumin, and paprika. Spread the mixture out on a baking sheet and roast for 20-25 minutes, or until the cauliflower is tender. Serve the roasted cauliflower and chickpeas over a bed of mixed greens, drizzled with tahini dressing and garnished with chopped nuts, if desired.
Black Bean Burgers:
- 1 can black beans, drained and rinsed
- 1/2 cup oats
- 1/2 onion, diced
- 1/2 bell pepper, diced
- a handful of fresh herbs (such as parsley or cilantro), chopped
- whole grain buns
- toppings of your choice (such as lettuce, tomato, avocado, and condiments)
In a large bowl, mash the black beans with a fork or potato masher. Stir in the oats, onion, bell pepper, and herbs. Form the mixture into patties. Heat a pan over medium heat and cook the patties for 3-4 minutes per side, or until browned. Serve the black bean burgers on whole grain buns with your choice of toppings.
Lentil and Brown Rice Soup:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 stalks celery, diced
- 1 cup lentils, cooked
- 1 cup brown rice, cooked
- 1 can diced tomatoes
- 4 cups vegetable broth
- herbs and spices, to taste (such as parsley, thyme, and bay leaves)
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and sauté until tender. Stir in the cooked lentils, cooked brown rice, and diced tomatoes. Pour in the vegetable broth and bring to a simmer. Season with herbs and spices to taste. Simmer for 15-20 minutes, or until the vegetables are tender.
Spaghetti Squash with Mushroom and Kale Pasta Sauce:
- 1 spaghetti squash
- 2 cups sliced mushrooms
- 1 cup kale, chopped
- 1 can diced tomatoes
Cook the spaghetti squash in the oven or microwave according to your preferred method. In a separate pan, heat a bit of oil over medium heat. Add the sliced mushrooms and kale and sauté until tender. Stir in the canned diced tomatoes and cook until heated through. Serve the pasta sauce over the cooked spaghetti squash.
Baked Falafel:
- 1 can chickpeas, drained and rinsed
- 1/2 onion, diced
- 1/2 bell pepper, diced
- a handful of fresh parsley, chopped
- 1/2 teaspoon cumin
- 1/2 teaspoon coriander
- pita pockets
- lettuce, tomato, and tahini sauce, for serving
Preheat your oven to 400 degrees Fahrenheit. In a food processor, combine the chickpeas, onion, bell pepper, parsley, cumin, and coriander. Pulse until the mixture is well combined and form the falafel mixture into balls and place on a baking sheet. Bake in the oven for 15-20 minutes, or until golden brown. Serve the falafel in pita pockets with lettuce, tomato, and tahini sauce.