Looking for vegan recipes? If you’re only eating plants, it can be challenging to come up with a varied and nutritious meal plan. Curries are a great addition to a vegan diet. Staying healthy and getting all necessary nutrients as a vegan can require some planning.
Healthy Vegan Recipes
According to NHS, you can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements. Here is their advice.
For a healthy vegan diet:
• eat at least 5 portions of a variety of fruit and vegetables every day
• base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
• have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
• eat some beans, pulses and other proteins
• eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day
• choose unsaturated oils and spreads, and eat in small amounts
• have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium and iron
• drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)
• If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.
Vegan Pumpkin Curry
This Thai-inspired vegetarian pumpkin curry from My Fitness Pal Dietitian Debbie can be whipped up in 30 minutes flat. Packed with antioxidants and 12 grams of fiber, it also contains 21 grams of protein, which is not easy to find in a vegan dish. Add this to your vegan recipes.
Ingredients (serves 4)
• 14 ounces (414 ml) extra-firm tofu
• 1 tablespoon (15 ml) olive oil
• 1/2 yellow onion, chopped
• 1 red bell pepper, chopped
• 1 clove garlic, minced
• 2 tablespoons (30 ml) red curry paste
• 1 15-ounce can (444 ml) pumpkin puree
• 1 15-ounce can (444 ml) full-fat coconut milk
• 1 tablespoon (15 ml) soy sauce
• 4 cups (237 ml) fresh spinach leaves
• 1/8 teaspoon (.6 ml) sea salt, plus more to taste
• 1/8 teaspoon (.6 ml) ground black pepper
1. Heat olive oil in a large skillet over medium-high heat. Add the tofu and cook for several minutes on each side, flipping as the bottom of the tofu begins to brown. Cook until tofu is lightly browned and crispy on most sides. Transfer to a plate and set aside.
2. In the same skillet, add the onion and red bell pepper. Sauté for 3–5 minutes or until onion begins to soften. Add the garlic and cook 1 minute more.
3. Stir in the curry paste, pumpkin, coconut milk and soy sauce and bring to a gentle simmer.
4. Cut tofu into 1/2-inch cubes and stir into the skillet.
5. Cook for 3 minutes. Add the spinach, salt and pepper, and cook another 3–5 minutes or until spinach is wilted.
6. Serve over rice or other starch and top with a squeeze of fresh lime juice and chopped cilantro.
Nutrition: (per serving)
Total Fat: 14g
Dietary Fiber: 12g
Vitamin A: 500%
Vitamin C: 174%
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