Plant-based but not plain: How to make a vegan diet exciting

Is it all about rabbit food? Within a few years, veganism went from an obscure diet, to a trend, to a way of life for many. As the planet gets warmer and we further understand the impact of meat, dairy and egg industries on climate change, more and more people want to move towards it. Considering a plant-based diet can often be a healthier option too, it’s really a no-brainer.

However, making the switch is sometimes difficult, especially after growing up in a society that idolises animal products in food. This unfortunately means that vegans regularly tuck into the same old uninspiring dishes that feel more like a chore than an exciting nutritional and environmental choice.

But a plant-based regimen doesn’t have to be boring — there are hundreds of fantastic recipes that will make you drool with anticipation. So, whether you’re a fully-fledged vegan or simply trying to reduce your consumption of animal products and don’t know where to start, here are three interesting but painless recipes that call for no meat, dairy or eggs.

1. Crispy gnocchi with garlic and mushrooms

There’s nothing easier than whipping up pasta with tomato sauce and calling it a day as a vegan — it’s a go-to plant-based dish that everyone knows and loves. However, although Italian food is usually adorned with meat and cheese aplenty, some brilliant options that come from the land of the boot do exist, many of which involve gnocchi. “While gnocchi are widely considered a pasta dish, the soft dough dumplings are usually made of potato, flour and eggs,” explain the experts at Pasta Evangelists. That being said, due to the starchy quality of the potatoes, many versions of it forgo eggs altogether as it doesn’t require any extra ingredients to bind it. You can pretty much add any vegetables you like to scrumptious, homemade gnocchi, but this garlic and mushroom recipe is one of our favourites.

Ingredients

• 300g gnocchi (homemade or store-bought)

• 1 red onion, sliced

• 3 garlic cloves, chopped

• 250g chestnut mushrooms, sliced

• A handful of pine nuts

• Fresh basil

• Olive oil

• Salt and pepper

• Pesto (optional)

Method

1. Over high heat, toast your pine nuts in a pan with no oil. Set aside.

2. In the same pan, heat up olive oil (about 2 tbsp) and roast the gnocchi until golden brown, about 5 minutes on each side.

3. Add garlic, onions and mushrooms and sauté for 5-10 minutes further until crispy. Stir every few minutes.

4. Season with salt and pepper.

5. Transfer to a pasta bowl. Top with pesto, if you wish, and add your pine nuts and basil to serve. If you miss parmesan, you can sprinkle the dish with nutritional yeast for a cheesy flavour.

2. Stuffed courgettes

Stuffed vegetables are a staple food in the Eastern Mediterranean region. From the Balkans to Turkey, all the way to the Levant and even Egypt, this dish in its many versions originates from the old Ottoman Empire. Authentically, meat would be used to stuff the courgettes, however, this particular vegan option utilises the protein-heavy lentils instead. The stars of the recipe are the traditional spices and herbs which give it its unique flavours, while the turmeric adds a yellow vibrancy that looks beautiful on any plate. Stuffed courgettes are a versatile dish, so you can choose pretty much anything for the filling as long as you keep the seasoning similar — we recommend tofu as an alternative. You’d probably want to dish out two to four courgettes per portion, depending on their size and how hungry you are, so don’t be alarmed by the number.

Ingredients

• 12 courgettes (preferably the round variety)

• ¾ cup green or black lentils, cooked (or 1 tin)

• ⅓ cooked red rice

• 1 red onion, finely chopped

• 1 carrot, grated

• 1 tbsp parsley, finely chopped

• 1 tbsp dill, finely chopped

• 1 tsp lemon zest

• 2 stalks spring onion, finely chopped

• 8 mint leaves, finely chopped

• 1 tsp sweet paprika

• ½ tsp hot paprika

• 1 tsp turmeric

• 1 tsp baharat (or ½ tsp cumin and ½ tsp cinnamon)

• A handful of pine nuts, almonds or pecans

• Olive oil

• Salt and pepper

Method

1. Heat oil in a large skillet over medium heat and add the onion, sautéing until golden.

2. Incorporate the carrot and stir for 2 minutes. Then integrate the garlic, spices and the cooked rice, mix together for a further 2 minutes.

3. Remove from the heat and stir in the cooked lentils, half the dill and half the parsley. This will be your filling.

4. Cut the heads off your courgettes and set the ‘lids’ aside. Using a spoon, empty their insides. Adjust their bottoms to ensure they can all stand up straight and balanced so the filling doesn’t slip out while cooking, cutting bits off if necessary.

5. Finely chop the courgette innards and mix in the spring onion, mint, and the rest of your parsley and dill. Season with salt and pepper to taste.

6. Generously stuff the courgettes with your filling so it forms a little bulge at the top. Place your nut of choice on the peaks.

7. Brush your courgettes and the lids with olive oil, sprinkle with salt and pepper, and position them on a baking tray.

8. Bake for an hour in a preheated oven on 175°C.

9. Serve on its own or alongside vegan yoghurt sauce.

3. Sabich

Traditionally eaten with a hard-boiled egg, this simple, aubergine-based Iraqi breakfast sandwich is a Middle Eastern favourite that can easily be made vegan. Pronounced Sa-Beekh, it incorporates potatoes and aubergines in a medley of fragrant flavours, like Amba (a spicy mango sauce common in Iraq) and schug (a herby hot sauce of Yemeni origin made from chillies, garlic and coriander). The original version uses deep-fried aubergines (although we’ve picked a slightly healthier baked variety), while the hummus augments the flavour as well as providing a hearty protein dose. If you’re not big on sandwiches (or are gluten-free), you can transform this dish into a salad without much effort.

Ingredients

• 1 large aubergine, cut into ½cm slices

• 2 small potatoes

• 1 tomato, finely sliced

• 1 cucumber, finely sliced

• 1 bunch parsley, finely chopped

• 2 fresh pita breads

• Lemon juice

• Minced garlic

• Tahini

• Hummus

• Schug (or your favourite hot sauce)

• Amba (optional)

• Olive oil

• Salt and pepper

Method

1. Arrange the aubergine slices on a large tray lined with baking parchment. Rub with olive oil on both sides, sprinkle with salt and roast in a preheated oven on 180°C for around 20 minutes, taking them out when they are soft and golden brown.

2. While the aubergines are roasting, cook the potatoes in a pot of boiling salted water until softened. Drain and slice.

3. Make tahini sauce from your raw tahini by mixing it with a little bit of water, lemon juice and minced garlic until it reaches a smooth yet not completely fluid consistency.

4. Now, it’s time to assemble your sandwich. Cut the top off your pita and spread hummus, schug and amba to taste.

5. Insert the aubergine, potato slices, tomato, cucumber and parsley, adding more aubergine if there’s space.

6. Top the sandwich with your tahini sauce and dig in.

This article does not necessarily reflect the opinions of the editors or the management of EconoTimes