Plant-based diets are renowned for their health benefits. To illustrate, a recent Diabetologia study shows that consuming foods like fruits, vegetables, and whole grains can help prevent diabetes. That said, it’s easy to incorporate plant-based meals into your diet. You can follow recipes by notable Vegan YouTubers like Pick Up Limes—who feature plant-based recipes that are affordable and delicious. If you’re searching for satisfying substitutes for your favorite foods like salmon or steak, then the Edgy Veg can help you whip up some healthy alternatives!
Now, if you’re interested in plant-based meals, this article has listed five recipes that focus on one of the diet’s high-quality ingredients — whole grains.
Mushroom and Kale Farro Salad
1 ½ cups farro
1 small red onion
¼ cup vegetable broth
1 garlic clove, minced
2 cups mushrooms, chopped
3 cups kale
2 tablespoons tamari
2 tablespoons chopped parsley
¼ cup pomegranate seeds
¼ cup pumpkin seeds
Boil the farro accordingly. Then, drain and transfer to a bowl and set aside
In another pan, heat the vegetable broth, then saute the onions and garlic. Stir in the mushrooms, kale, tamari, parsley, salt, and pepper. Cook until mushrooms soften.
Transfer the vegetables into the bowl with the farro and mix well. Fold in the pomegranate and pumpkin seeds before serving.
Cauliflower Rice Bowls with Pesto
1½ cups brown rice
1 cup chopped carrots
½ cup chopped onion
½ cup chopped red bell pepper
1 12-oz. package fresh or frozen cauliflower rice
2 cups fresh or frozen broccoli florets
1 15-oz. can of pinto beans, rinsed and drained
1 bottle of pesto
¼ cup low-sodium vegetable broth
First, cook the rice in a rice cooker. A WeKnowRice guide illustrates that preparing the grain can be fool-proof with modern rice cookers. These help you achieve soft and fluffy rice with just a push of a button.
Transfer the rice in a pot and mix in bell pepper, carrots, and onion. Cover and cook for five minutes. Add cauliflower rice and broccoli; cook for another five minutes.
Toss in the beans, broth and pesto sauce; heat through, then serve.
2 cups mushrooms champignon
1 cup brown rice
1 teaspoon mustard
½ teaspoon chili flakes
1 teaspoon dry thyme
2 garlic cloves
1 teaspoon turmeric
1 glass white wine
1 tablespoon vegan butter
4 cups vegetable broth
Warm the olive oil in a saucepan. Stir in the mushrooms, and cook until soft.
Put oil in the skillet. Add the onion, turmeric, chili flakes, thyme, garlic, and mustard. Stir for one minute, then add the rice.
Pour in wine and stir until fully absorbed. Add broth to the rice until the liquid is absorbed, and mix for 20 minutes.
Add in mushrooms with their liquid, vegan butter and vegan parmesan, then serve.
1 ½ cups quinoa
2 cups, plus 1 ¾ tablespoons water
3 tablespoons chia seeds
⅓ cup, plus 1 ½ tablespoons water
1 teaspoon salt
3 tablespoons, plus 1 teaspoon olive oil
2 teaspoons baking powder
2 tablespoons vinegar
1 tablespoon agave nectar or maple syrup
Preheat the oven to 390°F. Pour the ⅓ cup, plus 1 ½ tablespoons water over chia seeds. Until a gel forms, let it stand for 30 minutes.
Cook the quinoa in two cups, plus 1 ¾ tablespoons of water with salt for 15 minutes.
Blend the baking powder, chia gel, oil, quinoa, sweetener, and vinegar in a food processor. A Tea & Cake for the Soul recommends using one with a pulse action for perfectly blended mixes..
Lastly, transfer the mix to an oven dish, place in the oven, and bake the bread for an hour. Let it cool before serving.
Vegan Mixed Grill Platter
1 zucchini, cut into ¼-inch-thick coins
1 cup broccoli florets
1 cup cauliflower florets
1 orange bell pepper, cut into 1-inch pieces
1 cup cherry tomatoes
4 plant-based veggie patties
6 cups torn romaine lettuce
2 cups cooked red quinoa
½ cup homemade vegan ranch dressing
Place the first five ingredients on a grill pan. Grill until lightly charred.
Next, grill the burger patties until heated through. Then, cut patties into quarters.
On a serving platter, arrange lettuce in an even layer. Spoon quinoa over lettuce, then top with roasted vegetables and burger pieces.
Blend the dressing and ¼ cup water, then drizzle over vegetables and serve.
Plant-based whole grain recipes are equally tasty and healthy. Hopefully, you now have some ideas on what to cook for your next meal.
Check our latest posts at NutraChamps for more nutrition insights.