Try these plant-based menus

These recipes are rich in protein and fibre

Greek kale salad with creamyTahini dressing.

Sharan Ramesh

Plant-based recipes are a great way to get some nutrients into your system. They improve immunity, prevent chronic diseases and most importantly, they are super easy to make. Sharan Ramesh, hotel management student, shares some of his vegan recipes with Metrolife.

Vegan Green Goddess Buddha Bowl

Ingredients

6 small potatoes

4 radishes

1 cucumber

1 carrot

1 avocado

1 cup shelled edamame

10 green beans

For Dressing

One package of tofu

5-6 garlic clove

2 scallions

1/4 cup Parsley

1/4 cup dill

1/4 cup basil

3 tbsp olive oil

1 tbsp lemon

1 tbsp vinegar

1 tbsp water

1 tsp salt

1/2 tsp pepper

Method

Bring a medium pot of salted water to simmer on the stove and add the potatoes, whole. Cover and simmer until tender for about 15 minutes. Prepare radishes, carrot and cucumber into ribbons by making thin slices and divide the avocado into half and crosshatch.

Use a slotted spoon to remove the potatoes and set aside. Drop the edamame and green beans into the same hot water and simmer for few minutes until tender and strain. Place all the ingredients over a warm bed of rice or grain of your choice and serve with dressing.

For the dressing: combine all the ingredients in a blender, blend until smooth. Add salt and lemon according to taste.

Palak Tofu/Spinach Tofu Curry

Ingredients

One package of Tofu

4 1/5 tsp oil

1/8 tsp ground pepper

1/8 tsp smoked paprika

1/8 tsp red chilli flakes

1 bunch baby spinach

2 tomatoes

2-3 garlic cloves

1-inch ginger

1/2 tsp garam masala

1/8 tsp chilli powder

3/4 tsp cumin powder

1/2 cup soy milk

Salt to taste

Method

In a pan, heat two teaspoons of oil. Once hot, add cubed tofu and sprinkle paprika, salt, pepper and red chilli flakes. Sauté for five to six minutes until golden brown and set aside. Heat one teaspoon of oil and cook the baby spinach till completely wilted. In another pan and some more oil and sauté chopped ginger and garlic. Next, add cubed tomatoes and cook for 4-5 minutes.

Add the spinach leaves, cumin powder, red chilli powder, salt and garam masala and cook for a few minutes. Remove from heat and allow it to cool down. Transfer the mixture into a blender and add 1/4 cup of soy milk and blend.

In a pan, cook the spinach puree on medium flame and add 1/4 cup of soy milk and stir well. Add the sauteed tofu to the spinach curry, cover and simmer for 10 minutes on low heat. Serve with Indian bread or rice.

Greek kale Salad with Creamy Tahini Dressing

Ingredients

1 bunch of curly green kale

Fine sea salt

1 1/2 cups cooked chickpeas

1/2 cup Kalamata olives, sliced

1/3 cup oil-packed sun-dried tomatoes, rinsed and drained

1/3 cup sunflower seeds

1/4 tsp olive oil

For dressing:

1/4 cup tahini

3 tbsp lemon juice

1 tbsp olive oil

1 medium clove garlic, minced

1/2 tsp Dijon mustard

1/4 tsp fine sea salt

2 tbsp water

Freshly ground black pepper

Method

To prepare the salad: Place the chopped kale in a large serving bowl. Sprinkle it lightly with salt and scrunch up the large handfuls until it is darker and more fragrant. Add the chickpeas, olives, sun-dried tomatoes to the mixture and set aside.

To toast the sunflower seeds, combine the seeds with olive oil and a few dashes of salt in a small skillet over medium heat.

Cook, stirring often until the seeds turn light golden at the edges.
Pour the toasted seeds into the salad bowl. For creamy tahini dressing: Combine the tahini, olive oil, lemon juice, garlic, mustard, and salt in a small liquid measuring cup. Whisk until blended by adding water whenever necessary. Season generously with freshly ground black pepper, to taste.

Pour the dressing into the salad. Toss until the salad is evenly coated with dressing and enjoy!