Making Plant-Based Meals Is Easy! Here Are 4 Recipes You Can Try

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Based on a study cited by Sanitarium (2020), vegetarian men live for an average of 10 years longer than non-vegetarians — 83 years compared to 73 years. This case is also true for women as being vegetarian added an extra 6 years to their lives, helping them reach 85 years on average. Such findings are why the appreciation for plant-based recipes grew at an impressive rate. In MVOrganizing (2020), 10% of the world’s population in 2020 followed some kind of vegetarian diet recipes and it has grown to 14% today (TheVou, 2021). In the United States, 80% of vegans are women. This result is not surprising. Since plant-based diets are high in fiber, complex carbohydrates, antioxidants, and water content from fruit and vegetables, it is highly favorable for women who need such nutrients to combat issues with period cramps and skin concerns. 

Generally, the shift to a plant-based recipe lifestyle has proven to be beneficial in many ways for both sexes. Research, according to Medical News Today (2019), suggested that people who are under plant-based diets tend to have a lower body mass index (BMI) and thus have lower rates of obesity, diabetes, and heart disease. Such is why we prepared a plant-based menu full of interesting meals so you can check out your pantry for vegan ingredients and start today. Here are 4 recipes that you can depend on for a plant-based lunch. Complete with a soup, salad, main course, and even a dessert. Good luck!

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• Simple Fool-Proof Lentil Soup recipes

Ingredients:

• 2 tablespoons of coconut water
• 2 cloves of garlic, minced
• 4 large carrots, julienned
• 4 stalks of celery, thinly sliced
• 3 cups of yellow or red baby potatoes, chopped into bite-sized pieces
• 4 cups of vegetable broth
• 1 cup of green or brown lentils, uncooked, rinsed, and drained
• Half white onion, diced
• 2-3 sprigs of fresh rosemary or thyme
• One-fourth teaspoon of sea salt
• One-fourth teaspoon of black pepper
• 2 cups chopped kale or other sturdy greens

Instructions:

1. Heat a large pot over medium heat. Once it is hot, you may now add coconut water. Add the garlic, onion, carrots, and celery. Sauté them for 3-4 minutes or until slightly tender. 
2. Add in the potatoes and season with a bit of salt and pepper. Stir and cook for another 2 minutes.
3. Slowly add the vegetable broth and rosemary or thyme. Increase the heat from medium to high and bring to a rolling simmer. 
4. Put the lentils in and wait to simmer again. Reduce the heat to low and simmer uncovered for 15-20 minutes to soften and tenderize the lentils. 
5. Then, add your greens, stir and cover for 3-4 minutes. You want the greens to wilt. 
6. Adjust the taste and flavor with salt, pepper, rosemary, and thyme as needed. Turn off the heat and serve the hot recipes.

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• Quinoa Carrot Almond Salad with Apple Cider Vinaigrette

Ingredients to be used in the recipes:

For the greens:

• A cup of uncooked quinoa rinsed well
• 1 ½ cups of pinched-salted water
• 3 cups of julienned carrots
• 1 cup of sliced celery
• 3 scallions, diagonally sliced
• 1 bunch of cilantro leaves or parsley
• 1 clove of garlic, finely minced
• Half a cup of toasted and chopped almonds
• Half a teaspoon of allspice
• Salt and pepper
• Apple cider vinegar

For the dressing:

• One-fourth cup of raw apple cider vinegar
• One-fourth cup of olive oil
• 1 ½ tablespoon of raw honey
• One-fourth teaspoon of salt
• One-fourth teaspoon of pepper

Instructions:

1. Fill a medium pot with salted water and drop in the rinsed quinoa. Bring to a boil, cover, and simmer over low heat for 12-13 minutes or once the water is gone. Turn the heat off and let it sit for 5 minutes. Then, let it cool uncovered.
2. You can make the raw apple cider vinaigrette while cooking the quinoa. Place all the dressing ingredients in a small container or jar, seal it with the lid and shake.
3. Once the quinoa has cooled and the vinaigrette is done, you can now assemble the salad. Place the carrots, celery, cilantro, scallions, almond, and garlic in a large bowl then drizzle the vinaigrette in. Add salt, pepper, and vinegar to taste. Sprinkle some allspice and toss everything all together and have a great recipe.

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• Egg Plant-Based Tomato Pasta 

Ingredients:

• Choice of vegan pasta – spaghetti, lasagna, or rotini
• 2 tablespoons of extra virgin olive oil
• 1 large white onion, diced
•  clove of garlic, chopped – 1
• 1 eggplant, cubed
• whole tomatoes- 1 can
• 1 teaspoon of Himalayan sea salt
•  black pepper 1 teaspoon
• 1 teaspoon of cumin powder 
• 1 tablespoon of coriander powder
• Half a teaspoon of cinnamon powder

Instructions:

1. In a large pot, bring water to a boil. Add salt and add the pasta. Cook it pasta according to package directions and strain the pasta.
2. In a large saucepan, add your extra virgin olive oil, garlic, onion, and eggplant. Sauté on medium heat for 8 minutes or until golden.
3. Add in cumin, coriander, and cinnamon powders then stir well. Cook on low heat for another 5 minutes. Remember to continuously stir to prevent it from burning.
4. Add your tomatoes and bring the mixture to a boil. Simmer it for 10 more minutes. Use a spoon to break down the tomatoes.
5. Transfer the mixture into a blender and blend until smooth and silky.
6. Put a handful of pasta on a serving plate and cover it with the sauce to enjoy.

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•  Tahini Pecan Cookies recipes

Ingredients:

1. Three-fourths cup of smooth tahini
2. Half a cup of maple syrup
3. Half a teaspoon of almond extract or 1 teaspoon of vanilla extract
4. 2 cups of almond flour
5. Half a teaspoon of cinnamon
6. Baking powder half a teaspoon
7. Half a teaspoon of sea salt
8. One-fourth teaspoon of ground cardamom
9. One-fourth teaspoon of ground ginger
10. ½ cup of chopped pecan cookies

Instructions:

1. Preheat your oven to 350°F and line a large baking sheet with parchment paper.
2. Whisk together the tahini, maple syrup, and almond extract in a large bowl until you form a smooth mixture. 
3. Add in the almond flour. One cup at a time. Then, add the cinnamon, cardamom, ginger, baking powder. Do not forget to salt evenly over the mixture. Use a spatula or wooden spoon to stir until everything is well combined.
4. Scoop the mixture using either ice cream or cookie scooper then roll it using your hands to form balls. Place them onto the baking sheet and press down lightly to flatten.
5. Sprinkle with chopped pecans and bake for 17 minutes or until you see the edges have browned. 
6. Let it cool for 10 minutes in the oven, then transfer to a wire rack. Once the cookies have hardened a bit, they are ready to be served.