As more and more people become aware of the environmental and ethical impact of meat-eating, veganism is on the rise. But going vegan can seem daunting, especially if you’re used to relying on meat, dairy and eggs for your protein fix. Luckily, there are plenty of simple and tasty vegan recipes out there, perfect for beginners.
First on the list is a classic – vegan spaghetti bolognese. This recipe uses lentils instead of meat, but don’t worry – it’s still packed with protein, thanks to the wonder bean’s high fibre content. Start by cooking a diced onion in a little olive oil until soft, then add garlic and a tin of lentils. Cook for a few minutes, then add a jar of tomato sauce and a splash of red wine (optional). Cook your spaghetti according to the packet instructions, and you’re good to go.
If you’re looking for something a little more exotic, then why not try this spicy chickpea and spinach curry? Fry up an onion, garlic and a couple of teaspoons of curry powder in a little oil, then add a tin of chickpeas (drained and rinsed) and a tin of chopped tomatoes. Let it simmer away until the sauce has thickened, then add a handful of spinach and cook until it wilts. Serve with rice.
When it comes to snacking, it can be tricky to find vegan options that are both satisfying and healthy. These roasted chickpeas fit the bill perfectly – they’re crunchy, savoury and packed with fibre. Drain and rinse a tin of chickpeas, then rub them with spices (paprika, cumin and cayenne pepper work well) and roast in a hot oven for 20-30 minutes, until crispy.
If you’re in the mood for something sweet, then try these vegan chocolate chip cookies. They’re sweetened with maple syrup rather than refined sugar, and use coconut oil instead of butter. Mix together flour, baking powder, coconut oil, almond milk and maple syrup until you have a firm dough, then fold in some vegan chocolate chips. Roll into balls and bake in the oven for 10-12 minutes.
For those who are craving comfort food, nothing beats a vegan mac and cheese. Blend together cashews, nutritional yeast, garlic powder, dijon mustard and a pinch of salt until you have a creamy sauce, then pour it over cooked pasta. For extra flavour, you could add some sautéed mushrooms or steamed broccoli.
No matter what your taste preferences are, there are plenty of vegan recipes to suit your needs. With a little creativity and a willingness to try new things, you’ll be well on your way to a healthier, more ethical diet.
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