7 Plant-Based Recipes for a Well-Balanced Diet

What is a plant-based diet?

A plant-based diet is a way of eating that focuses on whole, minimally processed foods derived from plants, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It excludes or minimizes animal products, including meat, dairy, and eggs.

Why choose a plant-based diet?

There are several reasons why someone may choose a plant-based diet, including health, environmental, and ethical concerns. Research has shown that a plant-based diet can reduce the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer. It can also be more sustainable and have a lower carbon footprint than a diet that includes animal products.

What are some plant-based recipes for a well-balanced diet?

1. Chickpea and vegetable stir-fry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, sliced
• 1 yellow onion, sliced
• 1 zucchini, sliced
• 2 cloves garlic, minced
• 1 tbsp. olive oil
• 1 tsp. cumin
• 1 tsp. paprika
• Salt and pepper to taste

Directions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add garlic and cook for 1 minute.
3. Add vegetables and spices and cook for 5-7 minutes or until tender.
4. Add chickpeas and cook for an additional 2-3 minutes.
5. Serve over brown rice or quinoa.

2. Lentil soup

Ingredients:

• 1 cup red lentils, rinsed
• 1 yellow onion, chopped
• 3 carrots, chopped
• 3 celery stalks, chopped
• 2 cloves garlic, minced
• 6 cups vegetable broth
• 1 tsp. cumin
• 1 tsp. paprika
• Salt and pepper to taste

Directions:

1. In a large pot, sauté onion, carrots, celery, and garlic until tender.
2. Add lentils, broth, and spices and bring to a boil.
3. Reduce heat and simmer for 20-30 minutes or until lentils are tender.
4. Blend soup until smooth, or leave chunky if desired.
5. Serve with crusty bread.

3. Sweet potato and black bean tacos

Ingredients:

• 2 sweet potatoes, peeled and cubed
• 1 can black beans, drained and rinsed
• 1 red bell pepper, sliced
• 1 yellow onion, sliced
• 2 cloves garlic, minced
• 1 tbsp. olive oil
• 1 tsp. chili powder
• 1 tsp. cumin
• Salt and pepper to taste
• Tortillas
• Toppings (optional): avocado, salsa, cilantro, lime wedges

Directions:

1. In a large skillet, sauté sweet potatoes, garlic, onion, and bell pepper in olive oil until tender.
2. Add black beans, chili powder, cumin, salt, and pepper and cook for an additional 2-3 minutes.
3. Heat tortillas in the oven or on a griddle.
4. Fill tortillas with sweet potato and black bean mixture.
5. Add toppings if desired.

4. Quinoa salad

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 red bell pepper, chopped
• 1 yellow onion, chopped
• 1 cucumber, chopped
• 1 can chickpeas, drained and rinsed
• 1/4 cup chopped parsley
• 1/4 cup chopped mint
• 1/4 cup olive oil
• 1/4 cup lemon juice
• Salt and pepper to taste

Directions:

1. Combine quinoa and vegetable broth in a pot and bring to a boil.
2. Reduce heat and simmer for 15-20 minutes or until quinoa is tender.
3. In a large bowl, combine cooked quinoa, vegetables, chickpeas, and herbs.
4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Pour dressing over quinoa salad and toss to combine.

5. Tofu stir-fry

Ingredients:

• 1 block firm tofu, cubed
• 1 red bell pepper, sliced
• 1 yellow onion, sliced
• 1 zucchini, sliced
• 2 cloves garlic, minced
• 1 tbsp. olive oil
• 1 tsp. soy sauce
• 1 tsp. sesame oil
• Salt and pepper to taste

Directions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add garlic and cook for 1 minute.
3. Add vegetables and cook for 5-7 minutes or until tender.
4. Add tofu, soy sauce, sesame oil, salt, and pepper and cook for an additional 2-3 minutes.
5. Serve over brown rice or quinoa.

6. Roasted vegetable and hummus wrap

Ingredients:

• 1 red bell pepper, sliced
• 1 yellow onion, sliced
• 1 zucchini, sliced
• 2 cloves garlic, minced
• 1 tbsp. olive oil
• 1/2 cup hummus
• Tortilla wrap

Directions:

1. Preheat oven to 400°F.
2. Toss vegetables with olive oil and garlic and spread on a baking sheet.
3. Bake for 20-25 minutes or until vegetables are tender and slightly charred.
4. Spread hummus on tortilla wrap.
5. Add roasted vegetables.
6. Wrap and enjoy.

7. Vegan chili

Ingredients:

• 1 yellow onion, chopped
• 3 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 tbsp. chili powder
• 1 tsp. cumin
• Salt and pepper to taste

Directions:

1. In a large pot, sauté onion, garlic, bell pepper, and zucchini until tender.
2. Add beans, tomatoes, broth, and spices and bring to a boil.
3. Reduce heat and simmer for 30-45 minutes or until chili has thickened.
4. Serve with vegan sour cream and shredded vegan cheese if desired.