Sofi According to recent studies, it is estimated that there are nearly 79 million vegans worldwide in 2021. Veganism is a new diet trend that is proving to be environmentally friendly and it has many health benefits, some of which: low blood sugar, lower cancer risk, and lower risk of heart disease.
Also, the number of new brands that are offering plant-based food has grown recently making people who are curious about tasting new food go part-time vegan.
Sadly, for people with peanut allergies, which is 1 in 50 children and 1 in every 200 adults, switching to a plant-based diet is even more challenging. But, not impossible.
We asked our team’s expert and committed vegan, Sofi, for her advice:
So here are some quick “entry-level” vegan meals that are easy to prepare and very delicious. Most importantly, they do not contain peanuts, soy or legumes.
Vegan Pizza
Honestly sometimes I go with the flow. I find a recipe that is not typically known as plant-based and I veganize it. That is how I started making yummy vegan pizza for myself.
You will need:
- Vegan Cheese – While there are many cashew vegan cheese, mine is typically made from coconut and other extracts. There are different brands of vegan cheese, you can choose the best fit for you.
- Tomatoes
- Olives
- Mushrooms
- Origano
- Ready pizza dough (if you do not have time to make the dough by yourself)
Pit the ingredients on the pizza dough in the following order: cheese, tomatoes, mushrooms, olives and add in origano at the end. Add the quantity of ingredients you find suitable for the people to whom you want to serve delicious vegan pizza. Bake for 15 -20 minutes at 250 degrees.
Quinoa with vegetables
This is also a very simple and tasty recipe. You will need:
- Quinoa – I usually put around 100 grams for 2 meals. Therefore I recommend you measure 50grams per serving.
- Zucchini – 2 small ones (for 2 servings)
- Potatoes – 3 small ones (for 2 servings)
- Onion – 1 is enough for rich flavor
- And my favorite – Origano
- 2 tablespoons of oil (any kind you use)
Wash the vegetables and cut them in small circles. Oil the baking pot and start laying out the ingredients in the following order: first the potatoes, second the quinoa seed, third the zucchini and last the onion circles. Add in the origano and bake for 25-30 minutes at 250 degrees.
Pasta with vegan cheese and broccoli
Again. A very simple everyday recipe that can be -veganized.
For this one you will need:
- Vegan pasta – I usually use 100g per serving
- Vegan cheese – as mentioned previously – most of them are made by coconut oil and extracts therefore feel free to choose any brand that suits you. I usually put 30-50 grams per serving.
- Fresh broccoli – 200 grams per serving.
- 0.5 tablespoon oil (any kind)
- 2 tsp salt
- And… you guessed it -origano.
Follow these steps. Boil the pasta like you usually do with 1 teaspoon of salt and 0.5 tablespoon of oil. Meanwhile, boil the fresh broccoli with 1 teaspoon of salt. Once the pasta and the broccoli are cooked, put them in an eating bowl. Cut the cheese into small pieces of dice. Add in the origano and mix the ingredients.
For extra taste you can add in a tomato sauce.
My tips is to experiment with taste within your range of possibilities. Google a famous recipe and try to make it suit your lifestyle. With time you will learn and you will make it a routine.
I hope you will have an enjoyable time cooking and tasting new food.
Bon Appetit!
