5 fit recipes for vegans

Vegan recipes are healthy and full of flavor. Rich in essential nutrients and vitamins for the body, they offer numerous benefits to the body and are excellent allies of diets, because they help maintain satiety and promote a more balanced diet.

“A diet based on vegetables, legumes and grains is associated with a decrease in risk factors related to kidney disease. […] In addition, the vegan diet reduces the risk of hypertension, type 2 diabetes and metabolic syndrome. […] ”, explains nephrologist Dr. Caroline Reigada.

Next, check out 5 healthy, delicious and light vegan recipes to insert into your daily life. Look!

beetroot burger

Ingredients

• 1 beet peeled and grated
• 2 cups of boiled chickpeas
• 1 teacup of oat flour
• 1/2 cup of walnut tea
• 1 cup of chopped cilantro
• 3 garlic cloves, peeled and crushed
• 2 tablespoons flaxseed flour
• Salt and ground black pepper to taste
• olive oil for greasing

Method of preparation

In a blender, place the beets and chickpeas and blend until well blended. Add the walnuts, coriander, garlic and flaxseed flour and blend again until smooth. Transfer to a container and gradually add the oat flour. Mix well until incorporated with the other ingredients. Unite a roast with olive oil and book. With the dough, shape hamburgers and have them on the baking sheet. Bake in a preheated oven at 180°C for 20 minutes, turning halfway through. Serve immediately.

kale chips

Ingredients

• 1 bunch of kale
• 1 tablespoon olive oil
• salt to taste
• olive oil for greasing

Method of preparation

remove the cabbage leaves stem and cut them into pieces. Transfer the leaves to a container, drizzle with olive oil, season with salt and mix well. Unite a roast with olive oil and have the kale leaves on it. Take to preheated oven at medium temperature until the leaves are crispy. Serve immediately.

Coconut Crepioca with Chia

Ingredients

• 3 tbsp mashed tofu
• 3 tablespoons hydrated tapioca gum
• 2 tbsp grated fresh coconut
• 1 dessert spoon sizzle
• salt to taste

Method of preparation

In a container, place the tofu, tapioca gum, grated coconut and chia and mix until you get a homogeneous consistency. Reserve. Unite a pan with coconut oil and lead to medium fire to warm up. Place the crepioca over it and brown both sides. Serve immediately.

Roasted Tofu Nuggets

Ingredients

• 300 g of tofu
• 1 teacup of corn flour
• 1 teacup of whole wheat flour
• 1 lemon juice
• 1 cup grated carrot tea
• 1 seedless green bell pepper, chopped
• 1 peeled and chopped onion
• 1 chopped parsley
• 2 garlic cloves, peeled and crushed
• 2 tablespoons of olive oil
• 3 tea cups of water
• Salt and ground black pepper to taste
• olive oil for greasing

Method of preparation

In a container, squeeze the tofu well and love it with a fork. Add corn flour, wheat flour and lemon juice and mix well. Add the carrots, peppers, onions, parsley and garlic and stir to incorporate with the other ingredients. Season with salt and pepper. Gradually add the oil and water and mix until you get a homogeneous consistency. Afterwards, shape the nuggets, place them on a greased baking sheet and bake in a preheated oven at 180°C for 40 minutes. Serve immediately.

Cinnamon Apple Biscuit

Ingredients

• 200 g oat flakes
• 50 g of walnuts
• 1 tablespoon coconut milk
• 1 apple, peeled and pitted
• 120g pitted dates
• 1 teaspoon cinnamon powder
• 3 tablespoons of coconut oil
• 1 coffee spoon of chemical baking powder
• Oat flour for flouring
• Coconut oil for greasing

Method of preparation

In a blender, place the oat flakes and nuts and beat until you get a flour. Add the dates, apple, cinnamon, chemical yeast and coconut oil, coconut milk and beat again until obtaining a homogeneous consistency. Flour a smooth surface with the oatmeal flour, place the dough on it and open it with the help of a rolling pin. Cut with the help of a cutter and place the cookies on a greased baking sheet with coconut oil and floured with oatmeal. Take to preheated oven at medium temperature until golden. Serve immediately.