Vegan recipes very similar to the traditional ones

We propose options for vegan recipes similar to conventional ones, which can be prepared being completely vegan, since some people change their eating habits without regrets nor nostalgia, but there are those who miss those traditional preparations. For them, we bring a series of vegan recipes.

Health is always ahead

Vegetarian or vegan food, by definition, should be fine rich in vegetables, fruits and other plant products interesting as whole grains, so it ends up being a very healthy food option. But contrary to what you might think at first, sometimes people who choose to eat plant-based end up making the same mistakes as those who follow an omnivorous diet, that is, making poor food choices, such as consuming processed products that are not interesting from a nutritional point of view.

That in vegan diet can happen when we acquire manufactured products that simulate foods of meat or dairy origin which, nutritionally, are not at all commendable. For this reason, it is important to note that nostalgia does not make us fill our basket with processed products, precooked or not, which, even if they are vegan, are not healthy.

Vegan recipes

Macaroni Bolognese

A traditional recipe from pasta with meat Like the typical Bolognese, it can be reproduced quite well only with foods of plant origin:

Ingredients: macaroni, onion, tomato, fine textured soybeans and olive oil.

Preparation: to prepare this "pseudo bolognese", we must start by making the onion sauce with oil and tomato as we would do in the conventional recipe. onion, tomato and olive oil should be thin when adding soybeans. It would also be possible to hydrate the soybeans previously, but if it is hydrated with the tomato juice itself and the sauce it will take on more flavor and we will obtain a tastier recipe. Spices can be added to taste, such as basil. The macaroni are boiled separately, they are removed al dente and mixed with the sauce, as in the traditional recipe.

Vegan "no burger"

The first topic to comment on would be the name, since although we commonly see vegetable "burgers" in many establishments, in reality the hamburger is a meat-based culinary preparation, so if we make it with other ingredients we would not be talking about a hamburger, but the name has certainly been maintained at a popular level.

Ingredients: azukis or pinto beans, quinoa, breadcrumbs and spices (paprika, pepper, oregano, garlic ...) It can be seasoned to taste.

Preparation: for every 100 g of quinoa, about 400 g of beans and about 30 g of breadcrumbs are used, although we will add it little by little until it acquires the desired texture. The spices are added to the taste of each cook and / or diner. We must cook the quinoa for 15-20 minutes and let it rest to cool, and we do the same with the beans, except that we acquire them already cooked. Once cooked, mash the beans with a fork and add the spices, then mix the quinoa and stir, starting to form a dough. Finally we add the breadcrumbs until we achieve the right consistency and form the "pancakes" or "hamburgers" and then cook them on the grill or in the oven.

Simile of potato omelette with egg substitute

Once again we are faced with a preparation with its own name. The truth is we can make something very similar to an omeletteEither by making vegetable mixtures or using, this time, a processed product (the egg substitute), but which does not present a nutritional problem, due to its composition, since its ingredients are: chickpea flour, cornstarch, raising agent (sodium bicarbonate) and tartaric acid (from grapes), gelling agent (guar gum) and turmeric.

Ingredients:, potato and egg substitute.

Preparation: the preparation would be the same as that of an omelette, with the obvious difference that we will not have to beat the eggs. In this case we must prepare the substitute according to the manufacturer's instructions. The preparation consists simply of mixing the product with water and using it as if it were an egg. Regarding the rest of the preparation, we would do exactly the same as with the traditional omelette.

Cannelloni stuffed with seitan and mushrooms

Traditional recipe and elaborated where they exist. Although the traditional thing is the meat filling, it is true that they are often prepared with spinach, pine nuts and raisins, also with seafood, chicken ... On the other hand, to make vegan recipes we must also cchange the milk of the béchamel for a vegetable product. In this case, there are variants with soy, almond or oat drinks (we will always choose them unsweetened), although we can also do without the bechamel and make the preparation with tomato sauce or another type.

Ingredients: pasta wafers for cannelloni, seitan, mushrooms, tomato, leek, spices (oregano, basil, black pepper) and.

Preparation: to make the dough, we make a sauce with leek and tomato, to which we must add the rest of the previously crushed filling, that is, the mushrooms and the seitan. We mix it all together and add the spices, cooking it until we get a paté-style texture, suitable for the filling. We must cook the wafers according to the manufacturer's instructions and make the cannelloni, to which we will add the béchamel sauce or the chosen sauce. Finally, for the gratin we can use seeds and beer yeast.

WHAT YOU SHOULD KNOW

• The kitchen has gotten versions of very successful “traditional” vegan recipes and that allow you to enjoy unique flavors.
• A bolognese without meat or an omelette without eggs are possible, as you will see below.
• In addition, we can prepareAlternatives to 100% vegan burgers and cannellonis.

Bachelor of Food Science and Technology Diploma in Human Nutrition and Dietetics