An Overview of Vegan Diet and Foods


Date: 8-March,2021Last Updated: 2-April,2021
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The vegan diet is the most misunderstood diet across the country. Over the years, vegan food and a vegan diet have gained claims of not being healthy or not fulfilling a balanced diet. This, however, is quite the opposite in real life. With high protein vegan sources and diets available, there is no excuse for anyone to shy away from going vegan in India.

Veganism is a diet system that follows a plant-based diet, renouncing all animal products or by-products in the process. This is done considering the cruelty that animals go through under corporations that specialize in animal products.

Why should you go towards a vegan diet?

  1. If you are already vegetarian and want to switch something up

  2. If you are one for animal cruelty and want to help in your way

Now that you got your reasons and our promise that you can have a balanced diet, we are going to show a balanced diet through vegan foods.

Firsts, let's start with the sources for your vegan diet:

  • Soybeans are considered among the best protein vegan sources and some of the best plant based foods you can try. This means that they provide the human body with all the essential amino acids it needs.

  • Tofu (a paneer substitute) is made from bean curds pressed together in a process like cheesemaking. Tempeh is made by cooking & slightly fermenting mature soybeans before pressing them into a patty.

They both have iron, calcium, and 10-19 grams of protein per one hundred grams.

  • Nutritional yeast can be used as a savoury topping or multiple dishes. This complete source of plant protein gives the body over fourteen grams of protein and 7 grams of fiber per 28 grams.

  • Teff originates from an annual grass, and it is a type of wheat that can be used as a wheat substitute. It is also gluten-free. An alternative to common grains, such as wheat and can be used in many recipes, among essentials for a vegan diet.

  • The little greenpeas, often served as a side-dish, have nine grams of protein per cooked-cup, which is slightly more than a delicious cup of milk. What is more, a serving of green peas covers more than 25% of your daily fiber, vitamin A, C, K, among other nutrients.

Now that we have some sources down, we can try an amazing recipe to juice up your vegan diet.

Chickpea Flour Pancakes

Ingredients

  1. One normal cup of chickpea flour (or besan/garbanzo flour)

  2. One normal cup of water

  3. 1 tsp turmeric

  4. ½ tsp salt

  5. ½ tsp pepper

  6. Three spring-onions

  7. One tablespoon of olive oil (ghee would be perfect here, but not vegan)

Instructions

  1. Add the flour, turmeric, salt, water, pepper, and chilli flakes to a mixing bowl & give it a quick blend using a blender. Leave it to settle down for a few minutes while you heat the oil or ghee in a non-stick pan.

  2. Dice the vegetables finely & add them to the mixture.

  3. Use a tissue or similar ingredient (a spray oil would work wonders here) to ensure the bottom of the pan is coated well.

  4. Add about half-a-ladle of the mixture and vegetables when the pan is hot – a medium heat should be exactly right.

  5. Cook for 3 minutes – the mixture will quickly firm.

  6. Make sure you use a very large pan (or multiple pans) here; if you're aiming for thin pancakes. They're so MUCH easier to handle!

  7. Use a spatula to help you flip pancakes, adding more oil underneath.

  8. Your pancake will be ready within 2-3 minutes!

  9. Keep it somewhere warm, and meanwhile, you repeat with the second one.

Use it with different chutneys and have an amazing start to vegan foods and your vegan diet. Vegan foods are something that is not in the limelight and often looked down upon because of misinformation. We hope this article changed your mind towards vegan foods and help you become vegans in the right way.

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