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A plant-based diet should mainly be based on pods – they are then the main source of protein. If you are starting your adventure with a vegetarian or vegan diet, you are probably wondering how to introduce pods into your diet. Do you have to eat baked beans, soy chops and hummus every day? In the last webinar on the use of plant-based diets during pregnancy and lactation, our special guest Iwona Kibil mentioned that you can even make ice cream from pods.
Below, together with our Nutritionists, we have collected some non-standard and most interesting recipes with pods in the lead role, we invite you to read!
Bean Ice Cream
This recipe is from a blog erVegan, Be sure to look there when looking for other plant culinary inspirations.
Ingredients:
- 1 ½ cup of cooked red beans (or drained from a can)
- 1 cup of calcium enriched vegetable drink
- 1 cup of coconut milk,
- 4 tablespoons of cocoa,
- 4 tablespoons of maple syrup,
- favorite additives, e.g. nuts, coconut shavings.
Preparation:
1. Blend all ingredients (except your favorite additives) until smooth.
It is important that all ingredients have the same temperature (preferably room temperature), then the mixture will not separate after mixing.
2. Pour the ready mass into a container and put it in the freezer.
3. Every hour, take the ice cream out of the freezer and mix it.
4. When the mass is no longer flowing, add your favorite additives and put it back in the freezer until fully frozen.
Link to the recipe on the blog: https://ervegan.com/2020/08/czekoladowe-lody-z-fasoli/.
Hummus z bobu
This recipe comes from the Tasty Tailored diet menu.
- 70g bobu,
- 1 clove of garlic,
- 1 slice of lemon,
- a teaspoon of sunflower seeds, pumpkin, chia or sesame seeds,
- a pinch of your favorite spices.
1. Boil the broad beans and remove the skin from it.
2. Blend broad beans with garlic, lemon juice, cumin (or cumin), sesame seeds and a little water.
3. Spread the resulting paste on the tortilla or choose your favorite vegetables and make them into sticks.
Crispy chickpea chips (spicy)
This recipe is from the site MrFit-trener.
Ingredients:
- 250 g of cooked chickpeas (or drained from a can),
- 2 tablespoons of tabasco sauce,
- favorite spices (e.g. peppers or herbal spices),
- 1 tablespoon of oil (optional, may be omitted).
Preparation:
1. Mix the chickpeas with the tabasco sauce, oil and your favorite spices.
2. Put everything on a baking sheet lined with baking paper and bake for about 0,5 hours at 160 degrees (preferably hot air).
Recipe link: http://www.mrfit-trener.com/2017/01/14/beztluszczowe-chipsy-z-ciecierzycy/.
Cookies with chickpeas
This recipe is from a blog AgaMaSmaka.pl.
Ingredients:
- 150 g of chickpeas, cooked or drained from a can,
- 75 g of dried apricots,
- 2 carrots,
- 1 ripe banana,
- 2 tablespoons of coconut shrims.
Preparation:
1. Soak the apricots, cut the marcher into smaller pieces.
2. Blend all ingredients except the flakes.
3. Finally, add the chips and mix.
4. Bake on a baking sheet lined with baking paper at 180 degrees for 15 minutes, then turn the biscuits over and bake for another 5-10 minutes.
The entire recipe with beautiful photos can be found here: https://www.agamasmaka.pl/2015/10/ciasteczka-z-ciecierzycy.html.
Chickpea nuggets with baked potatoes
This recipe comes from the Tasty Matched diet menu in a vegetarian variant.
Ingredients:
- 30 g of chickpeas,
- 80 g of potatoes,
- a teaspoon of oil,
- a pinch of your favorite spices.
Preparation:
1. Pour the chickpeas on a strainer, pour the pickle into a bowl (about ½ cup), and leave the chickpeas on a sieve.
2. Beat the chickpea water until stiff, rinse the chickpeas under running water, add spices and oil to the chickpeas.
3. Chop the chickpeas with a fine knife so that it does not create a smooth mass.
4. Add whipped water to the bowl with blended chickpeas and stir, gradually add the ground oatmeal until the mass begins to thicken, let it stand for 15 minutes, until it thickens completely.
5. Form small nuggets from the thickened mass, moisten your hands so that the mass does not stick to the fingers.
6. Coat the formed nuggets in breadcrumbs and put them on an oven tray covered with baking paper, while heating the oven to 180 ° C.
7. Peel the potatoes from the skin, cut into slices and spices.
8. Bake the nuggets in the oven with the potatoes for about 25 minutes, until golden brown.
You can see the entire vegetarian offer here: https://.pl/dieta/wegetarianska.
Dumplings with broad beans
This recipe comes from the portal kwestiasmaku.com.
Ingredients:
- 330 g of cooked and peeled broad beans,
- 100 g of wheat flour,
- 4 tablespoons of a plant drink,
- salt pepper.
Preparation:
1. Mash the cooked broad beans with a potato press, add salt, pepper and vegetable drink.
Important: boil the broad beans in salted water for about 10-15 minutes (longer cooking will deprive the beans of their beautiful green color).
2. Gradually add the flour, stirring constantly.
3. Shape the dough into a ball and divide it into several smaller ones. Then make rolls and cut them into pieces (so-called dumplings).
4. Toss the dumplings into boiling, salted water in batches and cook until they rise to the surface.
The recipe with the entire graphic design can be found here: https://www.kwestiasmaku.com/zielony_srodek/bob/kopytka_z_bobu/przepis.html.
Chickpea chocolate cream
This tasty and simple recipe comes from one of our.
Ingredients:
- 400 g of chickpeas (canned),
- 25 g of natural cocoa,
- 1 g of sweetener,
- 50 g of water.
Preparation:
1. Drain the chickpeas from the pickle and rinse thoroughly.
2. Put into a food processor, add cocoa and some sweetener. * In my case, it was a tablespoon of agave syrup and a few stevia tablets. Honey will also work great. The degree of “sweetness” depends on you 🙂
3. Mix everything thoroughly, adding a little warm water to obtain a smooth cream.
4. The cream can be enriched with, for example, pieces of nuts, coconut shavings or aroma. I had the aroma of hazelnut flavor, so you can say that I produced a healthier version of Nutelia :).
Nutritional values and reviews of the recipe can be found here: https://.pl/przepisy/Krem-czekoladowy-z-ciecierzycy.
The above recipes show that a plant-based diet does not have to be monotonous and boring. What’s more, these dishes can also be an interesting variation for people who do not want to give up meat (because, for example, they are on a flexitarian diet: https: //.pl/Fleksitarianizm-wiecej-warzyw- less-miesa).
Remember that legumes are a valuable element of any diet, they are rich in protein, have a low glycemic index, are an important source of B vitamins. High consumption of legume seeds is associated, among others, with with a lower risk of cardiovascular diseases and hypertension.
Webinar on plant diets
With a slight delay, but last week we managed to meet with Iwona Kibil, a dietitian and specialist in the field of plant-based diets. Although the main theme of the meeting was a plant-based diet during pregnancy and breastfeeding, we also devoted a lot of time to supplementation – this topic may be of interest to all vegans. If you missed, we invite you to watch it ⬇️