A meat-free diet has benefits such as weight loss, heart disease protection, and environmental protection. The most prominent challenge facing vegetarians is how to make up for all the nutrients they no longer get by giving up animal protein intake. Here are some lip-smacking healthy recipes that you can even give up animal protein on your own. Read on for mouthwatering and healthy recipes to help you on your way.
Tofu Tikka Masala – Mouthwatering, Tasty and Healthy Recipe
Preparation time: 3 hours
Cooking time: 30 minutes
material:
2 blocks of firm tofu (press to remove excess moisture)
2 tablespoons tandoori tikka masala
1 tablespoon ginger and garlic paste
2 tbsp oil
1 kg tomato (chopped)
100 grams cashew nuts
20 grams of garlic
30 grams ginger
3 cloves
3 green cardamom
9 black peppercorns
500ml water
2 onions (chopped)
2 tablespoons ginger and garlic paste
2 tablespoons tandoori tikka masala
Preparation:
Make marinated tofu tikka
Cut the tofu into pieces about 1 inch square
Marinate – Combine the tandoori tikka masala, ginger garlic paste and oil in a separate bowl and mix well to form a smooth paste.
Mix the tofu well with the sauce and chill in the refrigerator for 2 hours.
Preheat oven to 200°C.
Remove the marinated tofu from the refrigerator and thread onto metal or wooden skewers.
Take a baking tray and grease the surface well. Place skewers on tray and bake for 10-15 minutes until browned.
Remove the nicely browned tofu and let it cool.
Make tikka masala gravy
Put tomatoes, ginger, garlic, cashew nuts and whole spices in a large pot, add water and heat over medium heat.
Bring the pot to a boil and simmer until the cashews are completely soft. When the cashews are completely soft, remove the pan from the stove and let it cool. The whole process takes about 1 hour.
After the mixture has cooled, blend it into a smooth puree. Water can be added if desired to create a smooth puree. Otherwise, it can become uncomfortable to chew.
Making tofu tikka masala
Heat the oil in a pan. Add the chopped onions and sauté until the onions are fully caramelized.
Add the ginger garlic paste to the caramelized onions and stir until the paste is cooked through, 2 minutes.
Once the paste is cooked, add the tandoori tikka masala and stir for 1-2 minutes to smell the appetizing aroma of the masala.
Add the blended gravy to the paste cooked above and simmer over low heat for 10-15 minutes until the sauce begins to glide.
When the gravy thickens, add water to the sauce and cook until the water boils. The best way to tell if a dressing is cooked is to taste it.
Once the gravy is fully cooked, add the marinated tofu to the sauce and enjoy a mouthwatering tofu tikka masala with delicious butter naan and fluffy white basmati rice.
nutrition
Serving Size – 200g
Calories – 294kcal
Carbs – 27g
Protein – 8g
Fat – 19g
Saturated fat – 3g
Polyunsaturated fat – 4g
Monounsaturated fat – 10g
Trans Fat – 1g
Sodium – 30mg
Potassium – 910mg
Dietary fiber – 6g
Sugar – 11g
Vitamin A – 2086IU
Vitamin C – 41mg
Calcium – 69mg
Iron – 3 mg
Crispy Cauliflower Wings – Enjoy the crunchy texture of perfectly cooked cauliflower drenched in a flavorful Korean BBQ sauce
Preparation time: 30 minutes
Cooking time: 10 minutes
material:
1 cauliflower (cut into large florets)
1 cup rice flour
1/2 cup cornstarch
1/2 cup 00 pizza flour (if not available locally, buy from Amazon)
1 cup water (more if needed)
salt and pepper to taste)
frying oil
Bomb Bay seasoning (add more if desired – advice – the more, the better)
korean yakiniku sauce
Preparation
Boil salted water in a pan, add the cauliflower florets and boil for 5-6 minutes. Try not to get mushy.
Once the cauliflower is cooked, transfer it to a tray and refrigerate until completely cooled. This keeps it from getting overcooked or mushy.
For the dough – In a bowl, combine rice flour, cornstarch, wheat flour, salt and pepper and whisk to form a dough. Remove all lumps with a whisk. The viscosity of the dough should be thick.
Dip the cauliflower on the dough and then on the bread crumbs to add crunchiness.
Heat the oil and fry the cauliflower on medium gas until golden and crisp.
Sprinkle the chicken wings with bombe seasoning and drizzle with a flavorful Korean BBQ sauce to serve Meogi jeonae (Bong appetit in Korean).
nutrition:
Serving – 50g
Calories – 973kcal
Carbs – 215g
Protein – 21g
Fat – 4g
Saturated fat – 1g
Polyunsaturated fat – 1g
Monounsaturated fat – 1g
Sodium – 190mg
Potassium – 1843mg
Dietary fiber -16g
Sugar – 11g
Vitamin C – 277mg
Calcium – 151mg
Iron – 3 mg
Vegan ham and bean stew – delicious, healthy and soulful meal
Preparation time: 10 minutes
Cooking time: 20 minutes
material:
2 tbsp redro olive oil
4 cloves of garlic (chopped)
1 onion (chopped)
1 bay leaf
1/2 cup celery (finely chopped)
1 teaspoon mixed herbs
1 potato (diced)
2 cans kidney beans (purified)
2 packs of vegan meat
1 can of peeled tomato juice
1 tablespoon vegan chicken bouillon powder (if not available locally, buy from Amazon)
3 cups of water
1 tablespoon fresh coriander leaves (finely chopped)
Preparation:
Heat the olive oil in a large pan.
When the oil is hot, add minced garlic, finely chopped onions and flavorful bay leaves and cook for 2 minutes until fragrant.
Add celery for extra flavor. After mixing in the celery, add the mixed herbs and cook for 2 minutes to allow the herbs to soak into the ingredients.
Add diced potatoes, pureed kidney beans, and vegan meat. Stir well so that the potatoes, beans and meat are completely covered with the savory mixture.
Next, add the peeled tomato juice, chicken bouillon powder and water and mix well. Stew the melon over low heat for 10-12 minutes.
Garnish the savory stew with finely chopped coriander. Enjoy a soulful stew with freshly baked bread!
nutrition:
Serving Size – 200g
Calories – 90kcal
Carbs – 20g
Protein – 3g
Fat – 1g
Saturated fat – 1g
Polyunsaturated fat – 1g
Monounsaturated fat – 1g
Cholesterol – 1mg
Sodium – 29mg
Potassium – 478mg
Dietary fiber – 3g
Sugar – 2g
Vitamin A – 70IU
Vitamin C – 22mg
Calcium – 34mg
Iron – 1 mg
Following a vegan diet is easier than it looks. A well-planned and balanced vegan diet provides adequate nutrition and many health benefits. There are many options available to let you!
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