Get Cozy with Satisfying Fall Recipes for a Vegan Diet Plan
Fall summons images of delicious hot meals. Soups, stews, and hearty fare make their return to the table. A vegan diet plan can put a damper on enjoying these seasonal favorites, as many recipes use chicken or beef stock or a variety of meats as a foundation. Don’t let traditional ingredients throw you for a loop. Vegan meals actually tend to be healthier with less cholesterol and saturated fat. It’s the perfect opportunity to get creative in the kitchen. Create soups and stews that are heavy on the veggies, low in calories, and amazing for weight loss. Test drive both of these fall-friendly ideas for a vegan diet plan:
Squash and Apple Soup (6 to 8 Servings)
Winter squash, such as the butternut and acorn varieties, are excellent sources of important antioxidants that can lower the risk of cancer and other diseases. In addition, the carbohydrates found in the gourds act as anti-inflammatories, regulate blood sugar, and promote cardiovascular health. Squash boasts omega-3 fatty acids, yet has fewer calories and fat than other well-known omega-3 sources, such as walnuts. You’ll feel satisfied without packing on pounds. Apples are another filling fat-fighter. They have the ability to ward off metabolic syndrome, which is characterized by the accumulation of fat around the midsection. Experts recommend buying organic squash as it can contain high levels of contaminants.
Ingredients:
2 onions, diced
2 cloves of garlic, minced
3 lbs acorn squash, peeled, seeds removed, and cut into 1-inch cubes
2 tbsp safflower oil
1 tbsp fresh ginger root, grated
3 tart apples, peeled, cored, and diced
4 cups of vegetable stock
2 cups apple juice
1 tsp salt
1/2 tsp pepper
1/4 tsp nutmeg
1 cup almond or rice milk
1/2 cup oat bran
Fresh chives for garnish, chopped
Directions:
- Heat safflower oil in a large pot. Add onions and garlic and saute until fragrant and soft, about 5 minutes. Add apples, ginger, and squash and saute for five more minutes.
- Pour in apple juice, vegetable stock, salt, pepper, and nutmeg. Bring mixture to a boil and then turn down heat and simmer for 20 minutes or until squash is tender.
- Remove from heat and pour about 1/4 of the soup into a blender. Blend until creamy and repeat with the remainder of the soup.
- Once soup is smooth and creamy, pour it back into the pot and heat over low until heated through.
- Remove from heat and add almond or rice milk and oat bran. Whisk.
- Garnish with chives and serve.
Mediterranean-Style Stew (4 Servings)
This stew features cauliflower. The cruciferous vegetable detoxifies the body, protects against cancer, offers antioxidant and anti-inflammatory benefits to decrease the risk of chronic diseases, and supports digestive health. It’s excellent for weight loss and cleansing the system. Chickpeas are another powerhouse ingredient. They contain a high fiber content to keep you full and stimulate elimination. In addition, new studies have shown that chickpeas suppress appetite. Individuals who ate chickpeas regularly consumed less processed foods and snacks.
Ingredients:
2 tbsp olive oil
1 onion, diced
1/2 tsp chili powder
1 1/2 tsp ground cumin
1 28 oz can crushed tomatoes
1 15 oz can chickpeas (garbanzo beans), rinsed
1 large cauliflower head, core removed and sliced into florets
1 cup dried couscous
1 6 oz package of baby spinach
Salt and pepper to taste
Directions:
- Heat oil in large saucepan over medium heat. Add onion and saute for about 5 minutes or until soft.
- Add salt, pepper, cumin, and chili powder. Cook, stirring, for approximately 1 minute.
- Pour in tomatoes and liquid, chickpeas, cauliflower, and 1/2 cup water. Bring to a boil and then reduce heat and allow to simmer for 15 to 20 minutes or until vegetables are tender and liquid has slightly thickened.
- Fold in spinach and cook until it begins to wilt, approximately 1 to 2 minutes.
- Meanwhile, put couscous in a large bowl. Add 1 cup hot water, cover, and let sit for 5 minutes or until water is absorbed. Fluff with a fork. Pour stew over couscous and serve.
Adapted from Smith & Ratliff.
What are some of your favorite fall recipes for a vegan diet?
