5 Vegan Recipes Your Heart And Tastebuds Will Love

When you’re living with heart failure, a diet change can be a great way to keep your heart healthy. While there are several options, incorporating vegan meals can help you maintain a healthy weight, lower your cholesterol levels, and keep your blood pressure down. Here are a few tasty vegan meals you can easily add to your routine. 

1. Herbed Tofu Scramble

Servings: 2

Ingredients:

250gm (17 ¼ tbsp)  plain firm tofu, finely chopped or crumbled

1 onion, finely chopped 

½ tsp grated ginger 

½ tsp turmeric  

½ tsp dry roasted cumin seeds, finely ground  

½ green chilli deseeded and chopped  

1 tsp rapeseed oil

1 tbsp chopped fresh coriander or chive flowers, to serve

Method:

1. Gently cook the onion in the oil, in a non-stick pan, until softened.
2. Add the ginger, turmeric, and chili and cook for another 2 minutes.
3. Add the tofu to the pan, mix, and cook over low heat for about 5 minutes stirring regularly.
4. Add the cumin powder and stir.
5. Serve sprinkled with fresh herbs, over wholemeal bread or with wholemeal chapatti.

2. Sweet Potato Black Bean Burgers

Servings: 4

Ingredients:

2 cups grated sweet potato

½ cup old-fashioned rolled oats

1 cup no-salt-added black beans, rinsed

½ cup chopped scallions

¼ cup vegan mayonnaise

1 tbsp no-salt-added tomato paste

1 tsp curry powder

⅛ tsp salt

½ cup plain unsweetened almond milk yogurt

2 tbsp chopped fresh dill

2 tbsp lemon juice

2 tbsp extra-virgin olive oil

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4 whole-wheat hamburger buns, toasted

1 cup thinly sliced cucumber

Method:

1. Squeeze grated sweet potato with paper towels to remove excess moisture and place in a large bowl. 
2. Pulse oats in a food processor until finely ground; add to the bowl with the sweet potatoes. Add beans, scallions, mayonnaise, tomato paste, curry powder, and salt to the bowl.
3. Mash the mixture together with your hands. Shape into four 1/2-inch-thick patties. Place the patties on a plate; refrigerate for 30 minutes.
4. Stir yogurt, dill, and lemon juice together in a small bowl. Set aside.
5. Heat oil in a large cast-iron skillet over medium-high heat. Add the patties. Cook until golden brown, about 3 minutes per side.
6. Divide the yogurt sauce evenly between the top and bottom bun halves. Top each bottom bun half with a burger and cucumber slices. Cover with top bun halves.

3. Quinoa Salad

Servings: 2

Ingredients:

⅔ cup water

⅓ cup quinoa

¼ tsp kosher salt or other coarse salt

1 clove garlic, crushed and peeled

2 tsp grated lemon zest

3 tbsp lemon juice

3 tbsp olive oil

¼ tsp ground pepper

1 cup rinsed no-salt-added canned chickpeas

1 medium carrot, shredded (½ cup)

½ avocado, diced

1 (5 ounces) package of prewashed mixed greens, such as spring mix or baby kale-spinach blend (8 cups packed)

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Method:

1. Bring water to a boil in a small saucepan. Stir in quinoa. Reduce heat to low, cover, and simmer until all the liquid is absorbed. Use a fork to fluff and separate the grains. Let cool for 5 minutes.
2. Sprinkle salt over garlic on a cutting board. Mash the garlic with the side of a spoon until a paste forms. Scrape into a medium bowl. Whisk in lemon zest, lemon juice, oil, and pepper. Transfer 3 tbsp. of the dressing to a small bowl and set aside.
3. Add chickpeas, carrot, and avocado to the bowl with the remaining dressing. Gently toss to combine. Let stand for 5 minutes. Add the quinoa and gently toss to coat.
4. Place greens in a large bowl and toss with the reserved dressing. Divide the greens between 2 plates and top with the quinoa mixture.

4. Roasted Vegetable Tacos

Servings: 2

Ingredients:

1 cup roasted root vegetables (see associated recipe)

½ cup cooked or canned black beans, rinsed

2 tsp extra-virgin olive oil

1 tsp ground cumin

1 tsp chili powder

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½ tsp ground coriander

¼ tsp kosher salt

¼ tsp ground pepper

4 corn tortillas, lightly toasted or warmed

½ avocado, cut into 8 slices

1 lime, cut into wedges

Chopped fresh cilantro & salsa for garnish

Method:

1. Combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt and pepper in a saucepan. Cover and cook over medium-low heat until heated through, 6 to 8 minutes.
2. Divide the mixture among the tortillas. Top with avocado. Serve with lime wedges. Garnish with cilantro and/or salsa, if desired.

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5. Red Chili Soup

Servings: 4

Ingredients:

1 red pepper

1 medium onion

1 celery stick

1 medium carrot

1 clove garlic 

2 tbsp olive oil

½ tsp chilli powder or to taste

400g can tomatoes

2 tbsp tomato puree

24 ounces vegetable stock made from 2 reduced salt stock cubes

1 can mixed beans , drained and rinsed

2 tbsp kale leaves, shredded

Method:

1. De-seed the pepper. Chop the pepper, celery carrot, and onion and crush the garlic.  
2. Heat the oil in a large pan and add the chopped vegetables, saute for about 5 minutes.
3. Add the chili powder and cook for a minute. 
4. Puree the tomatoes with a hand-held blender and add to the pan together with the tomato puree and the vegetable stock.  Bring to the boil and simmer for 10 minutes.   
5. Drain and rinse the mixed beans and stir into the soup along with the shredded kale leaves.  Cook for a few minutes until the beans have warmed through and the kale is wilted. Season with pepper and serve.