A Vegan diet refers to the practice of abstaining from any food of animal origin including dairy and eggs. The one on a vegan diet strictly eats plant produce. The reason to switch to a vegan diet can be ethical or health-oriented. Consumption of meat has been linked to obesity, cardiovascular disease, and obesity in a variety of studies.
Transitioning to a vegan diet is recommended by physicians for a healthier life. However, a vegan diet restricts protein intake and you should be more aware of consuming the right amount of protein and other nutrients like Vitamin b12, Vitamin D, and Calcium.
Vegan Diet for Weight Loss
1) Vegan tacos
This is a healthier version without dairy or meat. Moreover, it is packed with veggies that spike its nutrition quotient. Try this wholesome and quick recipe at home.
Ingredients –
- 1 cup baby corn
- 1 large onion(sliced)
- 1 small onion
- 1 bell pepper(chopped)
- ½ tsp cumin seeds
- 2 tsp olive oil
- 1 large tomato(halved)
- 100g wheat flour
- 2 garlic cloves
- 1 cup fresh coriander(chopped)
- ½ tsp paprika
- 1½ cup red cabbage(shredded)
- 2 green chilies
- Salt to taste
Recipe –
- Preheat the oven
- Mix bell pepper, corn, onion and toss with oil and cumin seeds
- Place it in the oven for 20 mins
- Meanwhile, knead the dough with water until smooth.
- Roll out 4 tortillas, cover with a wet towel, and set aside
- Prepare salsa by putting tomatoes, onion, garlic, green chilies, and coriander in a blender.
- Blend and put salt and cumin powder as per taste.
- Take the tortilla wrap and heat on a pan until puffed
- Spread the salsa on the wrap with the baked veggies.
- Serve the taco with salsa sauce.
Salsa sauce can be ready-made, make sure to pick the vegan option.
Also Know: Paleo vs Keto Diet: Which is Best for Weight Loss
2) Vegetarian Chilli
This one is a quick and easy option for dinner or lunch. You can have all the vegetables of your choice in a super delicious way. Feel free to add vegetables of your choice to this recipe.
Ingredients –
- 2 Bell peppers (diced)
- 1 onion (diced)
- 1 cup Black beans (drained and rinsed)
- 1 cup Kidney beans
- 2 carrots (diced)
- 2 celery stalks (diced)
- 1 tsp olive oil
- 1 cup roasted tomatoes
- ½ cup tomato paste
- 4 garlic cloves (minced)
- 2 cup vegetable broth
- 1 tsp cumin powder
- 2-3 green chilies
- Oregano
- Paprika
- Salt & pepper
Recipe –
- Start by chopping all the vegetables
- Saute the vegetables in olive oil for 4-5 minutes till it gets soft
- Add seasonings now including minced garlic, paprika, cumin powder, salt, and tomato paste, and cook for one minute
- Add the rest of the ingredients including beans, diced tomatoes, diced green chilies, and broth.
- Bring to boil on medium heat and let it cook for 30 minutes.
- Serve with rice or any bread of choice.
3) Curry Chickpea Salad
It is a twist to normal chickpea salad and I bet this one is more delicious than the known version. Try this one out to see for yourself.
Ingredients
- 1 cup Chickpeas (drained and rinsed)
- 1 cup vegan mayo or yogurt (yogurt- healthier option)
- ½ cup sunflower seeds
- ½ cup dried cranberries
- ½ cup celery (diced)
- ½ cup sweet pickle (diced)
- ½ cup onion (diced)
- 1 tsp dijon mustard
- 3 tsp curry powder
- Salt & Pepper
Recipe –
- Take chickpeas in a bowl and mash them partially with a potato masher to give them a better texture
- Add all the veggies and stir
- Add mayo/yogurt and give it a stir
- Add all the seasonings
- Salad is ready
You can have the salad as it is or you can also make a cold sandwich out of it with the bread of your choice.
4) Cauliflower Fried Rice
As confusing as it sounds, it will taste wonderful. A healthier alternative to fried rice, give it a shot once to discover a new recipe altogether.
Ingredients –
- 1 pack tofu
- 1 medium-size cauliflower
- 2 tsp sesame oil
- 1 tsp ginger (grated)
- 3 garlic cloves (minced)
- 2 carrots (diced)
- ½ cup peas
- ½ cup onions (diced)
- 3 tsp cashews
- 3 tsp soy sauce
- Sesame seeds
Recipe –
- Press and drain the tofu to get rid of moisture
- Crumble the tofu on a plate
- Take the cauliflower florets and put them in a food processor
- Grind it till you get the rice-sized cauliflower pieces and set aside
- Heat the skillet and add1 tsp oil
- Add ginger and garlic and stir fry for 30 seconds
- Add crumbled tofu and saute for 5 minutes
- Remove the tofu from the wok and set aside
- Add remaining oil and add carrots until tender
- Add peas and saute
- Add cauliflower rice
- Now add tofu, green onions, cashews, and soy sauce
- Cook for 5-8 minutes
- Garnish with sesame seeds
Know More: Healthy Overnight Oats Recipes for Weight Loss
5) Tuscan Bean and Barley Stew
It is a quick and low-calorie recipe that is nutrition dense. The stew is healthy and can be consumed at lunch or dinner as per your preference.
Ingredients –
- 1 tsp olive oil
- 1 clove garlic (crushed)
- 1 carrot (diced)
- 2 sticks celery (diced)
- 1 leek (chopped)
- 800 ml vegetable stock
- 1 tsp tomato puree
- 3 tbsp pearl barley
- 1 tin borlotti beans
- 150 g leafy greens shredded
- 4 slices bread
Recipe –
- Heat oil in a pan and add garlic, carrots, celery, and leeks
- Cook until it is softened
- Add the stock, tomato puree, and barley
- Bring to simmer and cook for 15 minutes
- Add beans and greens and simmer for another 5 minutes
- Serve hot with bread on the side
6) Kale and Cashew Pesto Spaghetti
Vegan twist to the regular cheesy spaghetti but you will not be able to differentiate between the two, it is so good. The silky coating on the pasta is extremely tempting.
Ingredients –
- 50g Kale
- 1 clove garlic
- 100g roasted cashew nuts
- 30g vegan parmesan cheese
- 6 tbsp olive oil
- 300g spaghetti
- Salt & Pepper as per taste
Recipe –
- Cook the spaghetti till it is al dente
- Prepare the pesto by blending kale, basil, garlic, cashew nuts, parmesan, olive oil, and pepper until it is smooth in texture
- Drain the pasta and set aside a cup of pasta water
- Heat the pan and put the drained spaghetti
- Toss through the prepared pesto
- Add a cup of pasta water to give it a creamy texture
- Cook for a few minutes on low heat
- Serve hot, you can garnish it with parmesan
7) Mushroom Couscous
This is a lovely and fresh savory recipe that is quick and healthy.
Ingredients
- 1 bowl mushrooms
- 2 tbsp olive oil
- 1 onion
- 2 garlic cloves
- 1 cup Moroccan couscous
- 1 cup vegetable broth
- A handful of fresh herbs like basil or parsley
- Lemon zest
- Salt & pepper
Recipe –
- Heat a skillet and add oil
- Put mushrooms and onions and cook over medium heat till water evaporates
- Take half of the brown mushrooms and put it aside
- Add garlic and cook for 1 minute
- Add couscous and broth
- Put salt and pepper as per taste
- Bring the broth to boil and turn the heat off
- Let it rest for 5 minutes with the lid on
- After 5 minutes, open the lid and add the remaining mushrooms
- Add fresh herbs and lemon zest
Bottom Line
A Vegan diet does not necessarily mean weight loss until and unless you are restricting calories. All these recipes are healthy and can be a part of a healthy diet. To shed those extra pounds make sure to maintain an active lifestyle. Be consistent with the work-outs and you will surely see the results.
