Today we focus on lighter plant-based dishes.<\/p>\n
Veganism is more than avoiding meat, and a well-planned vegan diet can support performance with a wide range of flavours, textures and nutrients.<\/p>\n
Here are 7 ideas. Note that the final recipe in the original includes dairy cheese: choose a suitable plant-based alternative to make that version vegan.<\/p>\n
![\"Steamed](\"https:\/\/getindya.com\/wp-content\/uploads\/A1.-Alcachofas-y-patatas-al-vapor-con-guisantes-cebolla-y-perejil-1.jpg\" "\\"\\"")
<\/p>\n
Steamed artichokes and potatoes with peas, onion and parsley<\/span> <\/b><\/h2>\n <\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Artichokes 100 g (two or three hearts )<\/span><\/li>\n
- Potato 100 g (half)<\/span><\/li>\n
- Frozen peas 30 g (half cup)<\/span><\/li>\n
- Onion\u00a0 30 g\u00a0<\/span><\/li>\n
- Extra virgin olive oil 5g (dessertspoon)<\/span><\/li>\n
- Parsley 1g (to taste)<\/span><\/li>\n
- Salt 1 g (one pinch)<\/span><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n\n- Trim the artichoke stems, tough base and outer leaves. Quarter and remove the fuzzy choke.<\/span><\/li>\n
- Saut\u00e9 onion and peas in a little oil and salt.<\/span><\/li>\n
- Steam or microwave the artichokes and chopped potatoes in a suitable steamer for 5\u201310 minutes, or until tender.<\/span><\/li>\n
- Serve with the saut\u00e9ed vegetables, chopped parsley and salt to taste.<\/span><\/li>\n<\/ul>\n
Kcal<\/i><\/b>: 200 kcal <\/span><\/i>(with these quantities)<\/span><\/i><\/p>\nProtein:<\/i><\/b> 14% of calories<\/span><\/i><\/p>\nCarbohydrates:<\/i><\/b> 64% of calories<\/span><\/i><\/p>\nFat:<\/i><\/b> 22% of calories<\/span><\/i><\/p>\n <\/span><\/p>\nSteaming potatoes and artichokes can help retain nutrients that would otherwise leach into discarded cooking water.<\/span><\/p>\n![\"courgette](\"https:\/\/getindya.com\/wp-content\/uploads\/B1.-Sopa-de-Espaguetis-de-calabacin-1.jpg\" "\\"\\"")
<\/p>\n
Courgette noodle, potato and rosemary soup<\/span> <\/b><\/h2>\n <\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Courgette <\/span>– 150g (Half)<\/span><\/i><\/li>\n
- Onion <\/span>– 70g (a small one)<\/span><\/i><\/li>\n
- Potato <\/span>– 70g (Half)<\/span><\/i><\/li>\n
- Curry powder – <\/span>3g (half a teaspoon)<\/span><\/i><\/li>\n
- Olive oil –<\/span> 5g (small spoonful)<\/span><\/i><\/li>\n
- Garlic – <\/span>1g (half a clove)<\/span><\/i><\/li>\n
- Rosemary – <\/span>3g (to taste)<\/span><\/i><\/li>\n
- Salt – <\/span>1g (one pinch)<\/span><\/i><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n\n- Thinly slice the onion.<\/span><\/li>\n
- Spiralise the courgette or cut into fine ribbons with a knife.<\/span><\/li>\n
- Peel the potato and cut partway through each piece, then break it off. The rough edges release starch to thicken the broth.<\/span><\/li>\n
- Brown the onion, add crushed garlic and briefly stir in curry powder.<\/span><\/li>\n
- Cover with water and bring to the boil. Add potato and reduce to a gentle simmer.<\/span><\/li>\n
- After 15\u201320 minutes, when the potato is tender and the broth has developed, add the courgette noodles.<\/span><\/li>\n
- Cook briefly, then remove from the heat and add rosemary and salt.<\/span><\/li>\n
- Serve in a bowl.<\/span><\/li>\n<\/ul>\n
Kcal<\/i><\/b>: 174 Kcal <\/span><\/i>(with these quantities)<\/span><\/i><\/p>\nProtein:<\/i><\/b> 11% of calories<\/span><\/i><\/p>\nCarbohydrates:<\/i><\/b> 57% of calories<\/span><\/i><\/p>\nFat:<\/i><\/b> 31% of calories<\/span><\/i><\/p>\nPotatoes provide starch, a complex carbohydrate. Some starch becomes resistant to digestion, especially after cooking and cooling, and can support the gut microbiota. Breaking potato pieces creates rough edges that release starch and thicken broth without a separate thickener.<\/span><\/p>\n![\"potato](\"https:\/\/getindya.com\/wp-content\/uploads\/A7.-Ensalada-de-patata-cebolla-pepinillos-alcaparras-y-romero.jpg\" "\\"\\"")
<\/p>\n
Potato salad with onion, gherkins, capers and rosemary<\/span> <\/b><\/h2>\n <\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Potato – <\/span>150g (one)<\/span><\/i><\/li>\n
- Gherkins – <\/span>50 g (7 or 8 pieces)<\/span><\/i><\/li>\n
- Capers – <\/span>40 g (two tablespoons)<\/span><\/i><\/li>\n
- Olive oil – <\/span>5 g (dessertspoon)<\/span><\/i><\/li>\n
- Onion – <\/span>40g (half)<\/span><\/i><\/li>\n
- Rosemary –<\/span> 2g (to taste)<\/span><\/i><\/li>\n
- Salt – <\/span>1 g (one pinch)<\/span><\/i><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n\n- Preheat the oven to 200\u00b0C.<\/span><\/li>\n
- While the oven heats, wash the potatoes and wrap in foil.<\/span><\/li>\n
- Roast for around 20 minutes, or longer according to size, until cooked through.<\/span><\/li>\n
- Finely chop the gherkins, trim and slice the spring onion and chop the capers.<\/span><\/li>\n
- Remove the potatoes and let them cool slightly.<\/span><\/li>\n
- Combine all the ingredients.<\/span><\/li>\n
- Season with salt, pepper and a little rosemary.<\/span><\/li>\n<\/ul>\n
Kcal<\/i><\/b>: 190 kcal <\/span><\/i>(with these quantities)<\/span><\/i><\/p>\nProtein:<\/i><\/b> 11% of calories<\/span><\/i><\/p>\nCarbohydrates:<\/i><\/b> 61% of calories<\/span><\/i><\/p>\nFat:<\/i><\/b> 28% of calories<\/span><\/i><\/p>\n <\/span><\/p>\nBaking potatoes in foil retains moisture and avoids nutrients leaching into cooking water. It can give these lighter dishes a moist, tender texture; no cooking method preserves every nutrient perfectly.<\/span> <\/span><\/p>\n![\"Vietnamese-style](\"https:\/\/getindya.com\/wp-content\/uploads\/B5.-Rollitos-Vietnamitas-1.jpg\" "\\"\\"")
<\/p>\n
Vietnamese-style rolls with soya sauce<\/span> <\/b><\/h2>\n <\/span>I<\/b>ngredients:<\/b><\/p>\n\n- Rice paper – <\/span>30 g (one sheet)<\/span><\/i><\/li>\n
- Cucumber –<\/span> 30 g (half)<\/span><\/i><\/li>\n
- Carrot – <\/span>30g (a small one)<\/span><\/i><\/li>\n
- Avocado – <\/span>20g (a quarter)<\/span><\/i><\/li>\n
- Red cabbage <\/span>– 30g (a few leaves)<\/span><\/i><\/li>\n
- Spinach <\/span>
- \n
- Artichokes 100 g (two or three hearts )<\/span><\/li>\n
- Potato 100 g (half)<\/span><\/li>\n
- Frozen peas 30 g (half cup)<\/span><\/li>\n
- Onion\u00a0 30 g\u00a0<\/span><\/li>\n
- Extra virgin olive oil 5g (dessertspoon)<\/span><\/li>\n
- Parsley 1g (to taste)<\/span><\/li>\n
- Salt 1 g (one pinch)<\/span><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n
- \n
- Trim the artichoke stems, tough base and outer leaves. Quarter and remove the fuzzy choke.<\/span><\/li>\n
- Saut\u00e9 onion and peas in a little oil and salt.<\/span><\/li>\n
- Steam or microwave the artichokes and chopped potatoes in a suitable steamer for 5\u201310 minutes, or until tender.<\/span><\/li>\n
- Serve with the saut\u00e9ed vegetables, chopped parsley and salt to taste.<\/span><\/li>\n<\/ul>\n
Kcal<\/i><\/b>: 200 kcal <\/span><\/i>(with these quantities)<\/span><\/i><\/p>\n
Protein:<\/i><\/b> 14% of calories<\/span><\/i><\/p>\n
Carbohydrates:<\/i><\/b> 64% of calories<\/span><\/i><\/p>\n
Fat:<\/i><\/b> 22% of calories<\/span><\/i><\/p>\n
<\/span><\/p>\n
Steaming potatoes and artichokes can help retain nutrients that would otherwise leach into discarded cooking water.<\/span><\/p>\n
<\/p>\nCourgette noodle, potato and rosemary soup<\/span> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/p>\n
- \n
- Courgette <\/span>– 150g (Half)<\/span><\/i><\/li>\n
- Onion <\/span>– 70g (a small one)<\/span><\/i><\/li>\n
- Potato <\/span>– 70g (Half)<\/span><\/i><\/li>\n
- Curry powder – <\/span>3g (half a teaspoon)<\/span><\/i><\/li>\n
- Olive oil –<\/span> 5g (small spoonful)<\/span><\/i><\/li>\n
- Garlic – <\/span>1g (half a clove)<\/span><\/i><\/li>\n
- Rosemary – <\/span>3g (to taste)<\/span><\/i><\/li>\n
- Salt – <\/span>1g (one pinch)<\/span><\/i><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n
- \n
- Thinly slice the onion.<\/span><\/li>\n
- Spiralise the courgette or cut into fine ribbons with a knife.<\/span><\/li>\n
- Peel the potato and cut partway through each piece, then break it off. The rough edges release starch to thicken the broth.<\/span><\/li>\n
- Brown the onion, add crushed garlic and briefly stir in curry powder.<\/span><\/li>\n
- Cover with water and bring to the boil. Add potato and reduce to a gentle simmer.<\/span><\/li>\n
- After 15\u201320 minutes, when the potato is tender and the broth has developed, add the courgette noodles.<\/span><\/li>\n
- Cook briefly, then remove from the heat and add rosemary and salt.<\/span><\/li>\n
- Serve in a bowl.<\/span><\/li>\n<\/ul>\n
Kcal<\/i><\/b>: 174 Kcal <\/span><\/i>(with these quantities)<\/span><\/i><\/p>\n
Protein:<\/i><\/b> 11% of calories<\/span><\/i><\/p>\n
Carbohydrates:<\/i><\/b> 57% of calories<\/span><\/i><\/p>\n
Fat:<\/i><\/b> 31% of calories<\/span><\/i><\/p>\n
Potatoes provide starch, a complex carbohydrate. Some starch becomes resistant to digestion, especially after cooking and cooling, and can support the gut microbiota. Breaking potato pieces creates rough edges that release starch and thicken broth without a separate thickener.<\/span><\/p>\n
<\/p>\nPotato salad with onion, gherkins, capers and rosemary<\/span> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/p>\n
- \n
- Potato – <\/span>150g (one)<\/span><\/i><\/li>\n
- Gherkins – <\/span>50 g (7 or 8 pieces)<\/span><\/i><\/li>\n
- Capers – <\/span>40 g (two tablespoons)<\/span><\/i><\/li>\n
- Olive oil – <\/span>5 g (dessertspoon)<\/span><\/i><\/li>\n
- Onion – <\/span>40g (half)<\/span><\/i><\/li>\n
- Rosemary –<\/span> 2g (to taste)<\/span><\/i><\/li>\n
- Salt – <\/span>1 g (one pinch)<\/span><\/i><\/li>\n<\/ul>\n
Method:<\/b><\/p>\n
- \n
- Preheat the oven to 200\u00b0C.<\/span><\/li>\n
- While the oven heats, wash the potatoes and wrap in foil.<\/span><\/li>\n
- Roast for around 20 minutes, or longer according to size, until cooked through.<\/span><\/li>\n
- Finely chop the gherkins, trim and slice the spring onion and chop the capers.<\/span><\/li>\n
- Remove the potatoes and let them cool slightly.<\/span><\/li>\n
- Combine all the ingredients.<\/span><\/li>\n
- Season with salt, pepper and a little rosemary.<\/span><\/li>\n<\/ul>\n
Kcal<\/i><\/b>: 190 kcal <\/span><\/i>(with these quantities)<\/span><\/i><\/p>\n
Protein:<\/i><\/b> 11% of calories<\/span><\/i><\/p>\n
Carbohydrates:<\/i><\/b> 61% of calories<\/span><\/i><\/p>\n
Fat:<\/i><\/b> 28% of calories<\/span><\/i><\/p>\n
<\/span><\/p>\n
Baking potatoes in foil retains moisture and avoids nutrients leaching into cooking water. It can give these lighter dishes a moist, tender texture; no cooking method preserves every nutrient perfectly.<\/span> <\/span><\/p>\n
<\/p>\nVietnamese-style rolls with soya sauce<\/span> <\/b><\/h2>\n
<\/span>I<\/b>ngredients:<\/b><\/p>\n
- \n
- Rice paper – <\/span>30 g (one sheet)<\/span><\/i><\/li>\n
- Cucumber –<\/span> 30 g (half)<\/span><\/i><\/li>\n
- Carrot – <\/span>30g (a small one)<\/span><\/i><\/li>\n
- Avocado – <\/span>20g (a quarter)<\/span><\/i><\/li>\n
- Red cabbage <\/span>– 30g (a few leaves)<\/span><\/i><\/li>\n
- Spinach <\/span>
- Cucumber –<\/span> 30 g (half)<\/span><\/i><\/li>\n
- While the oven heats, wash the potatoes and wrap in foil.<\/span><\/li>\n
- Gherkins – <\/span>50 g (7 or 8 pieces)<\/span><\/i><\/li>\n
- Spiralise the courgette or cut into fine ribbons with a knife.<\/span><\/li>\n
- Onion <\/span>– 70g (a small one)<\/span><\/i><\/li>\n
- Saut\u00e9 onion and peas in a little oil and salt.<\/span><\/li>\n
- Potato 100 g (half)<\/span><\/li>\n