Call it what you will, – dinner, supper, cena, or even tea – the main meal of the day is serious business. Vegan or not, this meal is usually the one that you have time to dedicate to, and it tends to be your most nutritional meal of the day.
- Put ground almonds or almond meal into pasta sauces or vegan bolognese; you won’t notice the flavour and the texture will just blend in, but the almonds help to bring cholesterol down!
- Protein doesn’t always have to come from tofu; quinoa has a great protein profile and, when combined with beans, provides a very available whole protein.
- Add dark leafy greens to meals where possible, even as a side. These are rich in iron and calcium, and spicy oven-cooked kale chips taste absolutely delicious.
- Staples will always be staples, but play around with the type; try buckwheat noodles, wholewheat couscous and a mix of quinoa and rice in place of white noodles, white couscous and white rice. Your body will thank you!
- Don’t give up on creamy dishes; blended soft tofu can take the place of cream in dishes like pasta alfredo.
- Add chopped avocado into any mixed vegetables. These have good fats and more potassium than bananas.
- Soups are a great way to stave off colds; fill them with lots of vegetables, lots of herbs and lots of spices so they can boost your immune system!
- Beans, beans and more beans; you will never get enough.
- Be aware that tiredness can indicate iron deficiency. If you’re feeling lethargic, try adding cooked soybeans, lentils, spinach, tomato paste or pumpkin seeds to your meal!
- Try new one recipe at least once a week. There are a wealth of vegan cookbooks and websites out there!
- Don’t forget the classics; lentil curry is a vegan classic for a reason!
Too often, we forget that foods make our bodies run properly and literally nourish us! Make sure that your vegan dinners are as nutritious as they are delicious; and below are a few recipes to get you on your way.
Happy eating, herbies!
- Lentil chili
- Vegan pad Thai
- Spicy bean patties
- Spinach, chickpea and eggplant curry
- Squash, mushroom and spinach risotto
@2014 Hillary Sapulveda