Easy Vegan Recipes for a Fitness Diet

Easy Vegan Recipes for a Fitness Diet

A healthy diet made up of easy vegan recipes will achieve a nutritional balance that will support our health.

Vegetable Sources of Protein

Today, there are more and more vegetable products that can provide the same properties as those that come from animals.

The most beneficial are fruit and vegetables, cereals, milk and soy hamburgers, quinoa, chia seeds, spirulina, amaranth and tofu, to name a few.

Those who follow a vegan diet also tend to have a healthier weight, which can improve our health in general.

Planning a vegan diet and combining different ingredients will not only equal the benefits of animal products. In fact, it will provide other additional benefits.

These 3 easy vegan recipes are ideal to follow a healthy lifestyle and improve the performance:

Seitan Meatballs

albondigas-seitan

Seitan is obtained from wheat gluten and it is known as "vegetable meat". It is rich in protein and low in saturated fat.

Recipe Tips: Seitan Meatballs

  • Preparation time: 15 minutes
  • Cooking time: 30 minutes
  • Portion size: 1 Meatball
  • Number of servings: 12
  • Cooking style: American

Ingredients

  • 1/2 cup of gluten-free seitan
  • 1 cup of breadcrumbs
  • 1 cut chives
  • 2 garlic cloves
  • 1 spoonful of cut parsley
  • 1 spoonful of soy sauce
  • 1/2 teaspoon of ground pepper
  • 1 cup of vegetable stock
Nutritional Information per serving
Calories:86.3kcal
Fat:1.5g
of which saturates:0.4g
Carbohydrates:10.2g
of which sugars:1.2g
Fiber:0.8g
Proteins:8g
Salt:0.2g

How to make: Seitan Meatballs

  1. Put the gluten, breadcrumbs, baking powder, red pepper and pepper in a recipient.
  2. Stir properly and add the vegetable stock and the soy sauce.
  3. Mix everything until you obtain a light mass and add the cut veggies (chives, garlic and parsley).
  4. Mix once again and start making small meatballs with your hands.
  5. Then, use a plastic sheet to cover each meatball and make small holes on it.
  6. Cook for 30 minutes at low heat.
  7. Remove the plastic and serve with tomato sauce.

Courgettes stuffed with Amaranth

calabacin-amaranto

Amaranth is a very interesting cereal and one of the most nutritious products in the whole world. It is rich in protein and extremely versatile since you can combine it with others ingredients and cook simple recipes. To top it all, it helps to treat anemia, cramps and diabetes.

Recipe Tips: Courgettes stuffed with amaranth

  • Preparation time: 15 minutes
  • Cooking time: 50 minutes
  • Portion size: Half a Courgette
  • Number of servings: 6
  • Cooking style: American

Ingredients

  • ¼ amaranth
  • 2 spoonfuls of oil
  • 1 teaspoon of garlic powder
  • 1 onion
  • 3 medium courgettes
  • 250g of cherry tomatos
  • 1 pinch of salt
Nutritional Information per serving
Calories:123.3kcal
Fat:4.9g
of which saturates:0.7g
Carbohydrates:7.2g
of which sugars:2.3g
Fiber:1.2g
Proteins:1.6g
Salt:0.4g

How to make: Courgettes stuffed with amaranth

  1. Cook the amaranth in a pot at medium heat (with some water).
  2. Season to taste and stir.
  3. When it starts boiling, lower the heat and cook for 15 – 20 minutes.
  4. Fry the chopped onion in a pan and add the cherry tomatos until both ingredients become golden. Once again, stir and put the put aside for later.
  5. Wash the courgettes and cut them in pieces of 10 centimeters high.
  6. Remove their insides and put them on an oven tray.
  7. Season them with a little bit of olive oil, pepper, garlic powder, cumin and cook for 10 minutes.
  8. Take them out of the oven and stuff them with the amaranth.
  9. Cook again for 10 more minutes.

Tofu with Barbecue Sauce

tofu

This ingredient is rich in protein, iron and vitamins. In addition, it has many benefits for the bones and helps to control the body weight, since it barely has saturated fat.

Recipe Tips: Tofu with barbecue sauce

  • Preparation time: 12 minutes
  • Cooking time: 45 minutes
  • Portion size: 1 Piece
  • Number of servings: 5
  • Cooking style: American

Ingredients

  • 1 piece of tofu that weighs approx. 800g
  • 2 ground garlic cloves
  • 1 spoonful of curry
  • 2 tomatos without peel
  • 1 cup of water
  • 1 cup of soy sauce
  • 1/2 cup of tomato sauce
  • 1/2 spoonful of vinegar
  • 1/2 teaspoon of sugar
  • 1 spoonful of corn starch
  • 1 pinch of nutmeg, clove and cinnamon powder
Nutritional Information per serving
Calories:162.8kcal
Fat:10g
of which saturates:2g
Carbohydrates:7g
of which sugars:5g
Fiber:2g
Proteins:13.2g
Salt:1g

How to make: Tofu with barbecue sauce

  1. Cut the tofu in rectangles of 3cm long x 2cm wide approximately.
  2. Take all the ingredients (except for the tofu) and put then in a pot and whisk.
  3. Cook at medium heat for 10 minutes.
  4. After it starts boiling, stir for 2 minutes and let it cool.
  5. Add the tofu and marinate for 2 hours.
  6. Keep an eye on the pot and turn the tofu.
  7. Take an oven tray and put the tofu together with the sauce.
  8. Bake for 30 minutes approximately.

Following a vegan diet that provides quality protein and all the necessary nutrients does not have to be hard, specially thanks to these easy vegan recipes.

Currently, there is a wide range of vegetable products that have important properties for our health. Combine them wisely and you will be able to take advantage of their benefits which will support an active and healthy lifestyle.

Try our vegan recipes for yourself!

Easy Vegan Recipes Review

Vegetable protein - 99%

Seitan Meatballs - 100%

Courgettes with amaranth - 100%

Tofu with barbecue sauce - 100%

100%

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