People often have the misconception that in order to eat a healthy vegan diet, you have to spend tons of time laboring in the kitchen. Not true!
Vegan diets that are made up of a wide variety of whole plant foods are rich in essential vitamins and minerals including vitamin C, Vitamin E, iron, dietary fiber, magnesium, phytochemical and iron. Vegan diet tends to be low in cholesterol, fatty acids, saturated fats etc. A well-planned and prepared vegan diet reduces the risk of developing many chronic illnesses such as heart disease, diabetes, obesity, and stroke.
People are often discouraged from taking the plunge into veganism because they think it takes a lot of work to prepare healthy vegan dishes. If you’re one of those people, or you’re already on board the vegan train and could use more easy, go-to meal ideas, this post is for you!
Here are three vegan recipes that you can prepare in 15 minutes or less…
Fast Spinach Curry and Chickpeas
Most of us are always in a hurry and therefore we have no time to prepare the meals we want. You should not worry anymore because this vegan recipe is easy to make and takes less than 15 minutes for food to prepare.
Ingredients
- 1 15 oz can of chickpeas, drained and rinsed
- a handful of spinach
- 3 chopped tomatoes
- Mild curry paste 2 tsp
- Cumin ½ tsp
- Paprika ½ tsp
- Crushed garlic 2 cloves
- Chopped onion 1
- Sunflower oil 1 tsp
Method:
- Heat the sunflower oil and onion for 2 minutes in a pan until the onion turns brown and soft. Add cumin, paprika, garlic and curry paste and continue cooking.
- Then add chopped tomatoes and chickpeas and stir continuously. Let them cook further for ten minutes.
- Add spinach and stir for about 2 minutes until the spinach starts to wilt. Season with sea salt to taste.
- Serve the meal.
Spinach and chickpeas are quite good vegan ingredients that are very tasty. This meal is easy to make and all the ingredients are readily available locally.
Tomatoes – Pasta Vegan Recipe
Pasta is one of the main meals for vegetarians. Pasta recipes are known for the simplicity involved in preparing them. This meal is easy to make and you will have a delicious vegan meal within 15 minutes.
Ingredients
- 1 packet of pasta
- 1 chopped onion
- Pepper ½ tsp
- 3 chopped tomatoes
- Salt 1 tsp
- Olive oil 1 tsp
Method
- Heat olive oil and onions in the frying pan. Stir until the onions turn golden brown.
- Add tomatoes and stir well until it forms a tomato paste.
- Cut the pasta into pieces and add to the tomato paste and continue stirring.
- Add ½ cup of water and season with salt then cover them. Cook until the pasta is soft, this should take 10 minutes.
- It is as simple as that. For a better taste, serve the meal when hot. You can serve with avocado.
Vegan Avocado Toast
Simple recipe if you want to come up with a vegan recipe in 15 minutes. The ingredients are readily available and the whole process of preparing this healthy and delicious meal is easy.
Ingredients:
- 4 slices of rye bread
- 2 ripe sliced avocado
- 1 clove of minced garlic
- 1 bulb onion
- Flaked almonds ½ cup
- 2 tsp olive oil
- Sliced cherry tomatoes
- Black pepper and salt
- Juice for one lemon
Method:
- Toast the 4 slices of rye bread and sizzle using 1 tsp of olive oil.
- Crush the sliced avocado in a bowl. Add lemon juice, garlic, 1 tsp olive oil and onion and mix thoroughly. Add salt and black pepper. Mix all this until we combined leave the mixture with some chunkiness.
- Spread the avocado on the bread toasts.
- Top them with almonds, cherry tomatoes and sprinkle some olive oil.
The meal is ready for serving in 15 minutes, this makes a vegan meal that is packed with healthy ingredients for a tasty vegan dish.
Final Thought
A healthy and glozine lifestyle doesn’t mean you have to create complicated meals that take a ton of prep work. It’s all about finding your “go-to” meals that are both quick to make and nutritious, as well as always keeping your kitchen stocked with healthy staples.
Experiment and enjoy!
VELOPMENT.
EVERYDAY. Asking myself frequently, is this worth it? Even with all the personal development I do and leadership roles I’m in, I am human and emotions are hard to control. This part takes training too, just along with the physical strength. PREP is MENTAL. Most mornings I wake up feeling like I can conquer the world and then by the afternoon I start to question myself, I look at myself in the mirror constantly thinking how am I ever going to fit into this ity bitty bikini. I feel tired, hungry, grumpy and digging for energy to do my next workout. Ok it’s not all that bad, just depends on the day. Like last week I felt like this every day and was in constant battle, but this week I think I’ve just now more EXCITED to see all my work coming through. My WHOLE DAY is planned out… when I eat, what I eat, when I workout, what I workout, sleep, posing practice etc. I’m telling you every day is challenge. At any given moment I have gone from being super happy to almost or in tears. I have cried twice in the middle of workouts, literally tears running down my face while doing lunges, squats and cardio. I know exactly why I’m doing it and its normal to have all these emotions. It’s a true testimony of strength and character. Dispute the tears I always pushed through and finish every workout. It’s not that I can’t do the workouts physically or that I dread them, its more of building the control over how I feel about the way I look and trusting the process. Having control over your minds thoughts all the time is exhausting and BIGGIE is not caring what others say about you. Sometimes I’m ON and IN THE ZONE and other times not so much. Emotions ALL OVER!! Nervous for the BIG DAY, yet excited. Other times scared, defeated, tired, drained. Oh and anxious.
ing what you are doing and answering why your doing it and how your doing it to everyone that asks you while they see you carrying a gallon of water around and your meal pack bag. How about time? Maybe you can’t even go to events anymore because they are to late at night or conflict with your workouts. I’m in bed at 9pm and awake at 4am so I can do fasted cardio for 30min and get my first meal in at 5am. I need to do this so I can make sure I get ALL my meals in for the day. If I don’t wake that pushes the whole day back meaning I will be up late trying to get all my meals finished before bed. I’d have to say I’ve done a really good job with all of this and have awesome self control when I’m out with others. Temptations while I’m around people are no problem, it’s temptations in the house that were a weakness in the beginning. However, a big part of going out and socializing is the food aspect and so it does suck while everyone is indulging and enjoying yummy vegan food and I’m not. I love running and yoga and happy that my coach has allowed me to keep that once a week in my training schedule, but I’m not practicing as much as I use to or running races. That sucks to, but I know its temporary. I also love to travel and be able to go wherever whenever. Being on prep kinda has held me back from being able to enjoy doing that too. Had wanted to go to Europe this Spring, but postponed it because I wanted to do this first.
e going out for the day or some time but not sure when you will be back you HAVE to bring everything with you JUST IN CASE! So many times I thought I could make it home in time to make foo
but you will learn who is on your side and who isn’t. Relationships will be tested. Especially with the mood swings, those that truly care and love you will be there for you. Don’t hide the way you are feeling but I know that I have been alert of what to say and how much to say. For the most part my family support my lifestyle because they support all my decisions, but yeah they have no idea no matter how many times I tell them why I do this. They don’t understand why I can’t go out with them sometimes or if I do why I don’t eat with them. They ask me consistently why I can’t eat certain foods and they think I’m on a “diet”. I’ve had to separate myself apart from many friends who don’t understand and surround myself with new friends who do. SUPPORT is major.
