You may think World Vegan Month (November) isn’t for you. After all, avoiding eating or using any animal products is a tall order. But even eating just a few plant-based meals this month can have a positive effect on your health and the environment.
The bright, lively flavors of these recipes for World Vegan Month are a great place to start. These dishes are so hearty you won’t miss the meat, and so tasty you might almost forget that a diet rich in whole grains, legumes, nuts, fruits and vegetables provides protection against cancer, cardiovascular disease and diabetes.
Beet and Walnut Dip
MAKES ABOUT 1 1/2 CUPS (350 mL)
This dip is both creamy and crunchy, with show-stopping color. Don’t throw away the beet greens—they contain more nutrients than the beetroot. Steam the beet greens and serve them with a healthy whole grain like brown rice.
2 medium beets, peeled
1/3 cup (80 mL) chopped walnuts
4 oz (125 g) firm tofu
1 Tbsp (15 mL) extra-virgin olive oil
1 garlic clove, peeled and sliced
2 Tbsp (30 mL) warm water
1/2 tsp (2 mL) salt
1 tsp (5 mL) ground coriander
1 Tbsp (15 mL) lemon juice
1/2 tsp (2 mL) lemon zest
Black pepper, to taste
Preheat oven to 375 F (190 C).
Place steamer basket in small saucepan. Fill saucepan with water until just below the steamer basket. Bring to a boil.
Cut beets in half and steam until tender, about 10 to 15 minutes. Make sure to check periodically that the water has not all evaporated. Remove beets from steamer and let cool slightly.
Meanwhile, place walnuts on baking sheet and bake until fragrant, about 8 minutes. Cool to room temperature on baking sheet. Remove 1 Tbsp (15 mL) walnuts and set aside.
Grate beets and add to bowl of food processor along with remaining walnuts, tofu, oil, garlic, water, salt, coriander, lemon juice and lemon zest. Blend until smooth. Season to taste with black pepper and more lemon juice, if desired.
Transfer to serving dish and garnish with toasted walnuts.
Serve dip with pita bread crisps or sliced vegetables.
Each serving contains: 87 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fiber); 44 mg sodium
Stuffed Red Peppers
SERVES 2
All bell peppers are an excellent source of vitamins A, C and K, but red bell peppers are chock full of them. Chickpeas bring the protein to this stunning dish.
2 red bell peppers
1 Tbsp + 1 tsp (20 mL) extra-virgin olive oil, divided
2 tsp (10 mL) coriander, divided
1/2 small eggplant, cut into 1/2 in (1.25 cm) cubes
1 shallot, diced
2 garlic cloves, minced
1 tomato, diced
1/2 cup (125 mL) cooked chickpeas
1 tsp (5 mL) lemon zest
2 Tbsp (30 mL) parsley, chopped
2 Tbsp (30 mL) nuts of your choice
Pinch salt
Black pepper, to taste
Preheat oven to 400 F (200 C).
Trim off and reserve tops of peppers. Scoop out seeds. Place peppers on parchment-lined baking sheet and bake until they just start to soften, about 10 minutes. Set aside until cool.
In medium bowl, stir together 1 Tbsp (15 mL) olive oil and 1 tsp (5 mL) coriander.
Toss eggplant in spice mixture until well coated.
Place eggplant on parchment-lined baking sheet and bake until soft and fragrant, about 20 minutes. Set aside to cool.
In medium saucepan, heat 1 tsp (5 mL) olive oil over medium heat. Add shallot and garlic and sauté until shallot is soft, about 4 minutes. Stir in tomato and remaining 1 tsp (5 mL) coriander. Cook until tomato starts to break down, about 4 minutes. Remove saucepan from heat and stir in eggplant, chickpeas, lemon zest, parsley, nuts, salt and black pepper.
Stuff peppers with eggplant mixture and arrange in baking dish along with reserved pepper tops. Bake until filling is warmed through, about 25 minutes. Place pepper tops over stuffed peppers and serve warm or at room temperature.
Each serving contains: 292 calories; 11 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 42 g total carbohydrates (13 g sugars, 14 g fiber); 309 mg sodium
Herbed Quinoa with Dried Apricots and Pomegranate
SERVES 2
Quinoa is a great vegan source of protein: it includes all nine essential amino acids. The pomegranate seeds are a powerhouse source of antioxidants, fiber and vitamins C and K.
1 Tbsp (15 mL) extra-virgin olive oil, divided
1 small onion, diced
1/3 cup (80 mL) quinoa
2/3 cup (160 mL) vegan vegetable stock
2 Tbsp (30 mL) dried apricots, diced
3 Tbsp (45 mL) pomegranate seeds
1 Tbsp (15 mL) fresh mint, chopped
1 Tbsp (15 mL) fresh cilantro, chopped
2 Tbsp (30 mL) fresh parsley, chopped
1 green onion, trimmed and finely sliced
Pinch ground cinnamon
1/2 tsp (2 mL) lemon zest
Pinch salt
Black pepper, to taste
Heat 1 tsp (5 mL) olive oil in medium-sized saucepan over medium heat. Add onion and sauté, stirring frequently, until golden brown, about 10 minutes. Stir in quinoa and vegetable stock and bring to a boil. Cover, reduce heat to a simmer and cook for 10 minutes.
Turn the heat off, keeping saucepan covered and on burner, allowing the residual heat to continue cooking quinoa until all liquid has been absorbed, about 4 minutes. If there is still a little bit of water that has not been absorbed, leave saucepan covered on burner for another 3 to 5 minutes.
Meanwhile, in small bowl, pour enough hot tap water over apricots to just cover them. Soak for 5 minutes, then drain.
Remove quinoa from burner and stir in remaining 2 tsp (10 mL) olive oil, apricots, pomegranate seeds, mint, cilantro, parsley, green onion, cinnamon, lemon zest, salt and black pepper. Serve warm or at room temperature.
Each serving contains: 199 calories; 5 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 26 g total carbohydrates (4 g sugars, 4 g fiber); 76 mg sodium
