7 Easy Healthy Vegan Meals

0
70

Keep it easy with these simple yet scrumptious meals by Mina Rome. Usually, there never seems to be enough time to create healthy, satisfying meals. In this video above, you’ll find 7 quick and easy recipes that can help you get an excellent nutritional boost while being tasty at the same time.

#1 Cherry Smoothie Bowl

¼ cup cashews, soaked in water overnight (40g)
1 cup frozen cherries (150g)
½ cup frozen berries (70g)
1 tbsp vegan vanilla protein powder
½ tbsp flax seeds & ground 3 soft dates
⅓ cup non-dairy milk (80ml)

chocolate granola and hemp seeds

→ serves 1

#2 Raw Salad with Hummus Toasts

1 small head of broccoli
½ small head of cauliflower
1 apple, shredded
2 carrots, shredded
a handful of finely chopped herbs, fresh or frozen

dressing:

1 ½ tbsp white wine vinegar
1 tbsp olive oil
1-2 tsp date syrup salt to taste spices to taste ( Mina used ras el hanout)

also bread, toasted
plain hummus
nutritional yeast
optional: hot sauce, balsamic glaze

→ serves 2

#3 Banana Oat Pancake Cereal

1 medium-sized banana mashed
1 cup small cut oats (90g)
a pinch of salt
1 tbsp flax seeds, ground
½ tsp cinnamon

a little coconut oil for the pan
also non-dairy milk and perhaps some peanut butter

→ serves 1-2

#4 Garlic & Lemon Pasta

2 cloves of garlic
1 tbsp olive oil or cold vegan butter
¾ cup + 1 tbsp soy cream or soy ‘cuisine’ (200ml)
1/2 tsp lemon zest lemon juice (add the juice of ½ lemon first, taste test and see if you want to add the other half as well)
1 tbsp nutritional yeast
¼ tsp turmeric for the color, add more if you want salt, pepper to taste
1-2 tsp agave syrup, if needed
¼ cup of unsweetened non-dairy milk (60ml) – if needed to stretch out the sauce

100-180g of short cut pasta (3,5 – 6.3 oz) – in the video Mina makes 100g exactly but you can easily make two servings of pasta using this sauce

→ serves 2

#5 Cozy Veggie and Bean Stew

1 block of smoked tofu (200g = 7 oz)
1 medium-sized sweet potato
½ can chickpeas (120g)
½ can kidney beans (120g)
1 1/4 cup veggie broth (310ml)
1 cup tomato sauce (250ml)
add a bit of water as it’s cooking – ⅓ cup (80ml), more if needed
a handful of finely chopped herbs, fresh or frozen
– ½ cup frozen vegetables (75g)

season to taste in the end & serve with nutritional yeast

→ 3 – 4 servings

#6 Baked Apple Oatmeal

½ apple, chopped into small cubes
½ cup small cut oats (45g)
1 tsp chia seeds
¼ tsp salt
¼ tsp cinnamon
¼ tsp baking powder
2 tsp rice syrup, or another liquid sweetener
3 ½ tbsp applesauce
⅓ tsp vanilla
2 tbsp non-dairy milk
optional: coconut oil for greasing the bowl

topping ideas: vegan yogurt + peanut butter

#7 Tofu Cream Cheese and Spinach Toasts

for the cream cheese:

1 block of firm plain tofu (7 oz)
1 ½ tbsp white wine vinegar
1 tbsp nutritional yeast
2-3 tbsp non-dairy milk salt to taste, Mina added ¼ tsp

1 small red onion or some frozen red onion oil for the pan
3-4 handfuls of fresh baby spinach
a squeeze of lemon juice

2 pieces of bread

→ serves 1 – Although there is enough cream cheese for 2 servings, so if you make more spinach this recipe works for two people.

We would love to hear from you, please feel free to leave a comment below and let us which recipe is your favorite.

Follow iHeartVegans on Facebook

LEAVE A REPLY

Please enter your comment!
Please enter your name here