January is the month many of us associate with detoxifying and resetting, but here we are at the start of 2023, a new year filled with revitalizing goals. So why not start with what you plan to do and take on the Veganuary challenge? This plant-based diet may seem daunting, but if you look beyond lentils and quinoa, there are so many exciting alternatives that can tempt your taste buds! From Spaghetti with Eggplant Meatballs to Skillet with Chestnuts and Potatoes, here are 7 foods that prove vegetarian cooking can be utterly delicious.

The concept of Veganuary.

Give up animal products for an entire month? Yes, it’s the Veganuary. This annual global challenge, invented by the British charity Vegetarian Society, encourages people and organizations to try vegetarianism from January 1 until the end of the month. This rapidly evolving phenomenon has been embraced by millions of people, who no longer believe that consuming animal products is necessary to lead a healthy and nutritious life. By participating in this initiative, you will be part of a revolutionary movement that aspires to a better future for animals and the planet. And with so many tasty plant-based recipes out there, joining the vegetarian revolution has never been easier!

Simple components can be delicious dishes.

  1. Chickpea:

Chickpeas are a truly remarkable food. Not only are their nutty flavor pleasant and versatile, but these little legumes are highly nutritious and packed with dietary fibre, protein and minerals. A 100g serving of cooked chickpeas contains around 19g of protein, 7.5g of fibre, or around 30% of the recommended daily intake.

Chickpeas can easily become a mainstay of vegetarian or vegan diets due to their impressive nutritional profile. Cooking with chickpeas is also incredibly easy since they only need to be soaked overnight before boiling and they can be stored in the fridge for up to 4 days after cooking. Finally, you can find chickpeas in many processed forms, like hummus, falafel, flour, or spread, so you’ll never get tired of adding them to your meals! With all of these compelling benefits, it’s no wonder chickpeas have long been a favorite of health-conscious consumers!

  1. The seaweeds :

Seaweed is a unique and fascinating form of nutrition, containing extraordinary levels of micro-nutrients and macro-nutrients compared to other sources. Rich in vitamins such as A, B12, E, K2 and omega 3 fatty acids, among others, seaweed is highly appreciated by nutritionists for its balanced nutritional profile. It is an excellent source of protein made up of essential amino acids found in animal products. The high levels of antioxidants in seaweed can help protect the body against oxidative damage linked to various chronic health conditions. The considerable properties of seaweed make it a perfect food not only for vegans or vegetarians, but also for anyone looking to improve their nutritional intake.

Seaweed is often found in sushi, but it can also be used to prepare delicious vegetarian dishes such as miso soup, seaweed salad and seaweed wraps. Making savory stir fries with green onions, mushrooms, tofu and sesame oil is also a great way to enjoy the fresh flavor of seaweed. As a bonus, most of these vegetarian recipes only take a few minutes to make!

  1. The eggplants :

Eggplants are a truly unique and versatile vegetable to keep in your kitchen. Not only are they packed with vitamins (C and K), minerals (potassium and manganese) and phytonutrients such as anthocyanins, but they have a remarkable range of textures and flavors.

The peculiarity of eggplants is that when cooked, their flavor mellows and turns into something special, which allows them to complement almost any recipe in various cuisines. They can be served grilled, steamed, marinated or fried to create a multitude of vegetarian dishes. Eggplant parmigiana or eggplant stuffed with quinoa being just two delicious examples! When cooked correctly in a few simple steps, you can enjoy the depth and richness of this amazing vegetable in whatever dish you decide to prepare.

  1. Seeds :

Chia, flax and sesame seeds are a great way to add plant-based protein and essential fatty acids to your diet. Indeed, chia seeds contain omega-3 fatty acids, calcium, iron and dietary fiber, while flax seeds are rich in omega-3 fatty acids, antioxidants and contribute to good digestion. Sesame seeds are also rich in calcium, iron and contain magnesium as well as zinc.

All of these nutritious seeds can be easily added to vegetarian dishes for an extra nutritional boost. Try adding flaxseeds to pancakes or smoothies for a nutritious breakfast, mix sesame and chia seeds into hummus or salad dressings, or sprinkle them on tofu stir-fries! Plus, these vegetarian dishes filled with chia, flax, and sesame will make your meals look extra fancy and appetizing!

  1. Chestnut :

Chestnuts are a unique food that contains a large amount of vitamins and minerals, but very little fat. They also contain a lot of dietary fiber, which is beneficial for digestive health and the maintenance of a correct weight. Chestnuts have a mild flavor that helps enhance many vegetarian dishes.

A popular Italian dish, zuppa di castagne, consists of chestnuts simmered in a vegetable broth with herbs and garlic, it’s both delicious and nutritious. Another great way to incorporate chestnuts into a vegetarian meal is to bake them with vegetables like potatoes or squash!

You can also incorporate them into stews or make a dip by combining the chestnuts with onions, garlic, lemon juice, parsley, thyme and olive oil. Whichever way you choose to cook chestnuts in your favorite vegetarian dishes, you’re sure it will be tasty!

  1. Portobello mushrooms:

Portobello mushrooms, also known as button mushrooms, are a variety of the large white mushroom called agaricus bisporus. In addition to their particular flavor, they are highly valued for their nutritional content.

These mushrooms are an excellent source of vitamins and minerals, as well as essential amino acids that provide important health benefits, including improving immune function, cognitive performance, and metabolism, among others. Their meaty texture also makes them an excellent choice for vegetarian dishes, as they can replace meat dishes such as tacos, burgers and stews.

Portobello mushrooms can even be served on their own – grilled and garnished with fresh herbs, onions, garlic and spices – or used in stir-fries alongside other vegetables like zucchini and peppers. They can thus be included in salads with beans, corn, cucumber, avocado and other plant-based ingredients for an appetizing vegetarian meal.

  1. Nuts :

Nuts are the perfect addition to any vegetarian dish and provide an extra depth of flavor. For example, cashews, Brazil nuts, walnuts, and many other varieties have unique characteristics that make them especially valuable for cooking.

Cashews are sweet and creamy, which helps add creaminess to dishes like vegan macaroni or roasted cashew cheese spread. While nuts are full of healthy fats and can be ground up and used as a tofu wrap or added to salads or pasta.

As for Brazil nuts, they have a strong nutty flavor that adds complexity, while being high in selenium, which can aid nutrient uptake in vegetarians who are deficient in this mineral due to the lack of seafood in their diet. their diet.

There really is something wonderful about the uniqueness of nuts that makes them the perfect addition to any vegetarian dish and a great way to ensure nutrient density without sacrificing flavor!

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.