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Amidst the well-known low-carb eating style, a new style of feeding that has become widely spread, gaining popularity, is eating plant-based foods.
What are plant-based foods you might ask? There are a good number of definitions and interpretations for plant-based foods. Most people tend to agree that eating plant-based food is eating mostly foods from plants with little or no animal products, others argue that it is a diet from only plants. Well, plant-based foods are meals that focus mostly on vegan recipes, but one can also determine the level of animal products added that is right for him or her.
The right plant-based foods can be very good sources of protein and other nutrients as well, with a smaller amount of calories than animal products. In this article, we will consider 15 plant-based foods that are healthful for consumption.
Vegan Pasta Salad
This Vegan Pasta Salad is a well-seasoned pasta dish that is incredibly easy and takes no more than 15 minutes to prep. While the pasta is boiling, cut up and dress your veggies. Drain the pasta and cool it slightly, then mix it with the already prepped veggies, and you’re good to go. This Vegan pasta salad works well as lunch, as a quick night dinner, or a side dish. It can be served hot or cold. You could even add some plant protein to make it an even more filling meal.
This dish is suited perfectly for when you have little time and you have to put something together.
If adding more plant-based meals to your diet is your goal, then lentils are one of the first things you should consider. They are tiny legumes which are highly rich in fiber and protein and also contain other key nutrients like potassium and iron. They are easy to prepare, you just rinse them and simmer until they are tender.
Lentils produce a delicious earthy flavor that can be added to salads, stew, curries, rice, and all sorts of dishes.
Are you a lover of Hot dogs? This hot dog is a vegan spin made with tempeh, and it’s not only great for health but is also perfectly tasty. If you’ve not heard of tempeh, it is an alternative to meat made from soybeans. In this scenario, fermented soybeans are combined with whole grains to create a hearty cake. The recipe precisely calls for topping your hot dog with salsa, vegan mayo, guac, and vegan white bean to produce a Mexican-themed dish!
This meal is a plant-based food that can replace processed meat, which is a contributing factor to one developing cancer.
Joining the ranks of other plant-based beverages, oak milk is the most recent popular plant-based milk to take over supermarkets, coffee shops, and cafés everywhere. This vegan milk is an alternative to dairy milk. It contains high fiber and vitamins, and minerals for strengthening bones. It also regulates blood sugar levels and is prepared by simply first blending oats and water, and then squeezing out the liquid.
This plant-based beverage is quite a tasty one, and so, it’s probably going to stick around for a while.
Quinoa is a grain-like seed hailing from South America. It is highly rich in protein. One cup of cooked quinoa contains about 8 grams of protein or more. It also produces a delicious nutty flavor and contains other nutrients like magnesium, fiber, and iron. While it is not a grain, it can be used interchangeably in place of other grains like rice and millet.
Quinoa can be used as pasta in stew and soups. It can also be added to salads or eaten as a main course meal. It can be found in a variety of colors like white, red, and black or a mixture of all three colors.
Black Bean Burger
An Ideal way to cut back on your intake of meat is to swap your burgers made from animals to a plant-based one. As stated by the U.S Department of Agriculture (USDA), Black beans are a great source of potassium, folate, plant-based protein, and fiber, making them perfect for heart health.
Whip up this delicious black bean burger and strike a sizeable difference between mushy and crunchy.
Soy products are mostly one of the richest when it comes to plant-based diets. They are highly rich in protein. Firm tofu – also known as soybean curds – contains about 10 grams of protein in every half cup. Tofu takes on the flavor of the dish it is prepared in thereby making it a versatile addition to every meal. Tofu can be used as a replacement for meat in soup and in some favorite dishes. They contain a good level of iron and calcium.
Peanut Butter Sandwich
Peanuts are full of healthful fats and high protein that can enhance heart health. They contain about 20.5 grams of protein for every half cup. Peanut butter is also rich in protein. There are 3.6 grams contained in each tablespoon, therefore making peanut butter sandwiches a completely healthful and protein-filled snack.
Lemon-Kale Soup With White Beans and Leeks
Soups are easy ways to consume a ton of veggies. This flavor-filled lemon-infused soup featuring earthy kale, white beans, and sweet leeks is no exception. Just one serving contains 11 grams of protein and about 11 grams of fiber as well, with only 263 calories. You can add some sliced vegan sausages to boost the soup’s flavor.
Strawberry Basil Iced Tea
This flavor-packed strawberry basil iced tea is the perfect replacement for alcoholic and sugary drinks. Its green tea base is exceptional, and its natural strawberry sweetness contains antioxidants that aids in lowering the risk of diseases and premature death.
Southern Sweet Potatoes Salad
Potatoes are plant-based foods rich in protein. Sweet potatoes contain more protein, fiber, and essential vitamins and minerals than white potatoes. Replacing half of the white potatoes in this recipe with sweet potatoes makes for an even healthier take on this principal barbecue side dish.
Mediterranean Couscous Bowls
Whip up a swift, flavor-filled meal with some couscous, cherry tomatoes, canned chickpeas, and a variety of salad greens and chopped cucumber. You’ll get a meal containing about 8 grams of fiber, 15 grams of protein, and some dose of Vitamin C, potassium, and iron.
You could also add some tahini sauce to this Mediterranean couscous bowl for extra flavor.
Seitan is made from a mixture of wheat gluten with various spices. It is highly rich in protein. It also has high wheat content which denotes that it should be not consumed by people with gluten intolerance. For others though, it can serve as a healthy protein-rich meat substitute. It can be added to a variety of dishes.
Seitan when prepared in soy sauce, which is rich in the amino acid lysine, becomes a complete source of protein providing 21 grams for every ⅓ cup.
Cajun Tempeh and Rice Skillet
Combining nutty tempeh with some onions, spicy Cajun seasoning, crunchy bell peppers, and earthy brown rice, you will create a wholesome meal that meets your satisfaction. This dish will satisfy every craving you have for Cajun-inspired food.
This recipe can easily be prepared on busy weeknights and perfect for making use of any leftover rice you might have.
This Mexican street food staple is a rich twist on grilled corn on the hub often found in a backyard spread and has acquired traction in the U.S in recent years. Topped with vegan cheese and homemade lemon crema, vegan elote is the perfect way to reap the benefits of this flavor-packed veggie.
Have you tried rounding up any of the above-listed plant-based foods?
If yes, share your thoughts with us in the comments below. And if not, you now have a variety of new eating styles on the palm of your hands to explore, and what better time to start than now.