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Recently we received some feedback from readers asking us to include plant based recipes in our newsletter. The main request has come from a reader who wants to share the information and research that has been emerging in recent years related to plant based diets and their power to prevent and assist with diseases and ailments.

So this month we have chosen some plant based recipes for you to try.

And hey, if you like the recipes but still want your protein, then just add your choice into the recipe or on the side.

We hope you enjoy.

Curried Rice

Serve this tasty rice side dish alongside steamed vegetables or zucchini and carrot fritters, (see below).

1/4 cup vegetable broth

1 cup dry brown basmati rice

1/3 cup slivered almonds

1/4 tsp cinnamon

1/8 tsp ground cardamom

1/8 tsp ground ginger

1/2 tsp turmeric

1/2 tsp salt

1/2 cup golden raisins

2 cups boiling water

1 cup frozen green peas, thawed

Heat up vegetable broth in a large pot, add rice and cook for 2 minutes while stirring.

Then add almonds, cinnamon, cardamom, ginger, turmeric, and salt. Cook 2 minutes, stirring constantly.

Stir in raisins and boiling water. Cover and simmer until rice is tender and all the water is absorbed, about 60 minutes.

Stir in peas just before serving.

Sweet Potato and Black Bean Salad Bowl

Bowls are such a great meal idea, so simple and they look great!

2 small sweet potatoes, cut into 1-inch cubes

1⁄4 tsp paprika

1⁄2 Hass avocado, sliced

1 large tomato, sliced

1⁄3 onion, diced

Juice of 1⁄2 lime

Pinch of dried parsley flakes

Sea salt

2 cups spinach

1 cup canned corn, drained and rinsed

1 cup canned black beans, drained and rinsed

1⁄4 cup hummus, store-bought or homemade

Preheat the oven to 200 degrees C. Line a baking sheet with baking paper.

Spread the sweet potato over the prepared baking sheet. Sprinkle with the paprika and roast for about 30 minutes, flipping once halfway through, or until tender and golden.

Meanwhile, in a medium bowl, combine the avocado, tomato, onion, lime juice, and parsley. Season with salt to taste.

Divide the sweet potato, tomato-avocado salad, spinach, corn, and black beans between two bowls. Top with the hummus and serve.

Pulled Mushroom Burgers

2 king oyster mushrooms

2 tbsp low-sodium vegetable broth

1 medium white onion, sliced

2 garlic cloves, crushed

½ tbsp smoked paprika

½ tsp black pepper

1 tsp sea salt

1 tbsp apple cider vinegar

4 tbsp BBQ sauce

Shred the king oyster mushrooms with two forks or with your hands.

In a bowl, mix the shredded mushrooms with smoked paprika, pepper, salt, apple cider vinegar, and BBQ sauce.

In a pan, sauté the onion and garlic over medium for 4-5 minutes or until slightly golden.

Add the mushroom mixture and cook over low until the sauce is thickened.

Serve on a whole grain bun with coleslaw, pickles, and more BBQ sauce if desired.

Baked zucchini and carrot fritters

2 medium zucchinis

2 medium carrots, peeled

1 ½ cups chickpea flour (also known as besan flour)

¼ cup nutritional yeast

2 tbsp ground flax seeds

1 tbsp ground sage (or herbs and spices of choice)

1 tbsp garlic powder

1 tsp ground chilli powder

1 tsp baking powder

150g leafy greens to serve such as rocket or baby spinach

Balsamic vinegar

Salsa:

2 tomatoes, diced

½ capsicum, diced

½ small red onion, finely diced

1 small bunch coriander, chopped

1 clove garlic, finely chopped

1 lime, juiced

Preheat the oven to 180°C. Line 2 baking trays with baking paper.

Use a food processor or hand-held grater to grate the zucchinis and carrots. A fine-medium grater is ideal.

Add the grated vegetables and rest of the fritter ingredients to a large bowl. Mix until well combined.

Scoop about 2 heaped tablespoons of the mixture and shape into a circular fritter (try gently squeezing the mix between your palms to help them stick together, then shape the edges with your fingers). Place on a lined baking tray and repeat until you have used up the mixture.

Bake the fritters for 15 minutes. Remove them from the oven, carefully flip each fritter and return them to the oven. Bake the fritters for another 5 minutes or until they are golden brown on all sides.

Whilst the fritters bake, dice the salsa ingredients and mix together in a bowl.

Serve the fritters warm with salsa and a side of greens, drizzled with balsamic vinegar.

Want more of our recipes? Check out our recipe hub. Click here for the recipe hub.

If you would like to find more plant based recipes or read more on the health benefits of a plant based diet here are some sources:

https://www.doctorsfornutrition.org/

https://nutritionfacts.org/

https://www.pcrm.org/

https://nutritionstudies.org/

https://www.ornish.com/

https://www.dresselstyn.com/

https://www.drmcdougall.com/

Sources: