What is plant-based eating?
According to the British Dietetic Association, a plant-based diet is based on foods derived from plants, including fruits, vegetables, wholegrains, legumes, nuts and seeds, with few or no animal products.
What’s the difference between plant-based and vegan?
While these two dietary approaches are very similar, a plant-based lifestyle allows for the occasional consumption of animal products should an individual choose to do so. On the other hand, veganism avoids consuming all animals and animal by-products.
Our top 10 healthy-plant based meal ideas
1. Vegan chickpea curry jacket potatoes
Try these chickpea curry jacket potatoes for an easy midweek meal that packs a lot of flavour. Sweet potatoes are a great source of beta carotene, which is converted to vitamin A in the body, proven to support your skin and eye health. Chickpeas provide a fibre-rich protein source.
2. Lentil ragu with courgetti
If you’re looking for a healthy tomato ‘pasta’ dish that makes full use of your spiralizer, look no further than this lentil ragu with courgetti. This plant-based supper provides all of your five-a-day and will fill you to the brim with a whopping 35g of protein per serving.
3. Vegan chilli
This vegan chilli packs in plenty of vegetables and two kinds of beans. Add chopped tinned tomatoes and you have a strong source of lycopene, a powerhouse antioxidant great for the skin and heart. Serve it with rice or in jacket potatoes for a filling supper.
4. Spinach, sweet potato & lentil dhal
A comforting one-pot recipe, this spinach, sweet potato & lentil dhal counts for three of your five-a-day, whilst also being rich in iron and low in calories and fat. Allow leftovers to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.
5. Middle Eastern-style cabbage rolls
Add these Middle Eastern-style cabbage rolls to your plant-based repertoire. We’ve filled cabbage leaves with satisfying brown rice and lentils along with mint, lemon, tahini and pine nuts – enjoy for dinner or grab one or two for a healthy snack.
6. Tarka dhal
Cooking on a budget? Make this simple and healthy storecupboard supper. This easy tarka dhal offers bold flavours using simple ingredients. It also has 26g of plant protein and only 473 calories per serving.
7. Goan-style vegetable curry with kitchari
Looking for a new favourite curry? Try this Goan-style vegetable curry with kitchari, which provides all of your five-a-day in one delicious serving. It’s rich in iron and vitamin C, as well as being a satisfying gluten-free option too.
8. Sweet potato & cauliflower lentil bowl
Whip up this zingy plant-based sweet potato & cauliflower lentil bowl in advance and keep in the fridge for quick, satisfying lunches on demand. Each bowlful boasts four of your five-a-day, a tonne of plant fibre and plenty of vitamin C.
9. Puy lentils with smoked tofu
Benefit from the slow-release energy of lentils and wholegrains combined with the rich flavour of smoked tofu, paprika and sweet peppers. This puy lentils with smoked tofu dish also offers 24g protein per serving, making it the perfect post-workout meal.
10. Vegan kebabs with avocado dressing
Who doesn’t like a kebab? Pile chunks of mushrooms, peaches, courgettes and red onions onto skewers and barbecue them for that wonderful BBQ flavour. Serve these vegan kebabs with our creamy avocado dressing for a dose of healthy fats and vitamin E, which will help to keep your skin healthy.
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