The vegetarian or vegan meal , every day becomes stronger between feeding options of mankind. Some do it for health, others for pleasure, the truth is that you can prepare 100% vegan foods in a thousand ways. If you want to learn new ways and techniques of vegan cooking , this is your great opportunity.

Quick and easy vegan recipes

Within the vegan culinary world there are thousands of recipes, however not all of them are easy to make, which is why quick vegetarian recipes are gaining popularity. We present you 10 easy- to-prepare vegan recipes that you will enjoy to the fullest.

1. Chickpea cream

Preparing quick vegetarian recipes like chickpea cream is very easy, first of all we need 500gr of cleaned and peeled chickpeas, garlic, parsley, olive oil, coriander, coconut milk cream, black pepper and salt. Soak the chickpeas overnight, ensuring that they soften. Boil them in 1000ml of water and salt. Cut all the remaining ingredients into small pieces and add them to the mixture as soon as the chickpeas are soft. Save some cilantro for last.

Once the chickpeas are ready, add a pinch of pepper and blend with the coconut milk cream. Add a pinch of finely chopped coriander, and voila, you have one of the many tasty and easy-  to-make vegan recipes at home.

2. Bean and Avocado Sandwich

You will need 2 15-ounce cans of white beans, rinsed and drained, 2 tablespoons olive oil, 1 pinch of salt, 1/4 teaspoon black pepper, 12 slices of whole wheat bread, 1 sliced ​​purple onion, 2 pitted avocados and thinly sliced. In a medium bowl, combine beans, oil, salt, and pepper. Mash the mixture with the back of a fork and top with the onion and avocado. Spread the mixture on sandwiches to taste, then enjoy another quick vegan recipe to make.

3. Broccoli Cake

For this recipe you will require a broccoli cut into pieces and previously boiled, tofu or mozzarella cheese, béchamel cream, salt and pepper to taste. Place a little bechamel sauce in a baking dish, place a layer of broccoli, add a little salt and pepper to taste and add a layer of tofu. Then add bechamel sauce and make another layer. Close with a layer of tofu and put in the oven for about 15 minutes, after this then you can enjoy a delicious vegan recipe .

4. Zucchini Canoes with Soy Meat

You will need to have previously prepared the soy meat to your liking, tofu and two zucchini. Bring the zucchini to a boil and when they are ready, open them lengthwise in half. Then scoop out the seeds, so that the filling can fit. Enter the meat and put the tofu into pieces. Put in the oven for 15 minutes and voila, an excellent recipe for vegan cooking.

5. Chard with Chickpeas and Couscous

You should have a teaspoon of couscous, 1/2 cup of toasted pine nuts, 3 tablespoons of olive oil, 2 cloves of garlic, thinly sliced, 250g of rinsed chickpeas, 1/2 cup of raisins, 2 bunches of trimmed chard stems , 1 teaspoon of salt and 1/2 teaspoon of black pepper.

Place the couscous in a bowl. Add 1½ cups of boiling water and stir. Cover well and let it rest for 10 minutes. Place the pan over medium heat and pour oil over it. Add the garlic and cook for 1 minute. Add the chickpeas, raisins, chard, salt, and pepper. Cook, stirring occasionally, until chard is tender, about 5 minutes. Remove from the heat. Sprinkle the couscous and mix. Cover with the chard and sprinkle with the pine nuts and that’s it.

6. Soy meat and rice

Make a sauce with 1 onion, 2 tablespoons of oil, 3 cloves of garlic, cumin powder, salt and pepper to taste. When ready add 300cc of water, mix well and add 250gr of soy meat. Mix and remove from heat, let it rest for a few minutes until the meat is completely hydrated. Prepare a cup of rice in two cups of water and salt to taste. Wait for the rice and serve along with the meat.

7. Cold salad with pasta

For this you will need a carrot chopped into small pieces, sweet corn, toasted pine nuts, raisins, pasta for salads, 100gr of grated purple cabbage, a cup of yogurt, 2 tablespoons of olive oil, salt and pepper to taste. Cook the pasta, add all the ingredients and mix, and that is how easy you will have a vegetarian recipe in a few minutes.

8. Yucca and Tofu Arepas

For this recipe you need 500gr of cassava (manioc), 250gr of tofu (vegan cheese), a tomato, salt and pepper. Peel the yuca and boil in water with a pinch of salt, until it softens. Once soft, remove from heat and let cool. Crush the yucca and then proceed to make arepitas. You can eat them like this or you can seal them in a pan or oven. Top it with a slice of tofu with a tomato slice, salt and pepper to taste.

9. Aubergines stuffed with Spinach and Rice

You should have 2 aubergines, 100 grams of rice, 200 grams of spinach, 8 chayotas, 1 carrot, 2 cloves of garlic, 4 slices of tofu, olive oil and salt. The first thing is to cook the rice with water and salt for 15 minutes. The aubergines are cut in half and placed with the pulp side up in a dish. They are drizzled with olive oil, seasoned and baked for 15 minutes. The pulp is removed and minced. Apart, sauté the garlic with oil, add the carrots, chayotes and spinach. Finally the rice and pulp are added. Mix everything and fill the aubergines. You can place a slice of tofu on top and return it to the oven, until it melts.

10. Eggplants with vegetables

You need 2 aubergines, a carrot, an onion, a green pepper, half a red pepper, a zucchini, ground black pepper, salt, olive oil, soy sauce, and sesame seeds. First we put the aubergines in the oven for 20 minutes, then we remove the peel and we will have the pulp. In a frying pan, fry the remaining ingredients, finely chopped. Now we mix with the aubergine, add salt and pepper to taste. It has never been so easy to taste vegan cooking recipes like this one. We can eat them with whole wheat bread.

All these vegan recipes have been a total success both for people who love vegetables and for those who want to eat healthier. We encourage you to try one of our exquisite recipes, so get to work!

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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