Known for her playful, approachable food content, Mantiri makes plant-based eating feel creative and fun. In this video, she walks viewers through her go-to granola cup recipe and shows how to customize it with different flavor combinations, ranging from fruit and dark chocolate to matcha and spiced apple. The result is a recipe that’s easy to batch-prep and adaptable for any season or taste.

Below is the full breakdown, starting with the base recipe, followed by each of the six topping variations.

Read more: ‘I Used The Ultimate Tofu Hack To Create These 3 Recipes’

The granola cup base

Mantiri starts by mixing rolled oats, salt, and cinnamon. You can also swap in apple pie or pumpkin pie spice. She notes that quick oats will give a softer texture, while rolled oats offer more bite. She also recommends replacing a third of the oats with extras like chopped nuts, seeds, or dried fruits.

In her version, she uses sunflower seeds to keep the flavor neutral.

The wet ingredients include:

• 1 mashed banana (or applesauce as a substitute)
• Peanut butter
• Maple syrup
• Optional: vanilla extract

She mixes everything together until combined, scoops 2–3 tablespoons into each muffin cup, and presses the mixture into a cup shape.

Baking instructions:
Bake at 175°C (345°F) for 12–15 minutes, until golden brown. Let them cool completely before filling.

Pro tip:
Use a silicone muffin tin or grease your pan well to avoid sticking.

Yogurt and fresh fruit

This is the classic combo. Mantiri fills the cooled granola cups with her favorite yogurt and tops them with fresh blueberries, strawberries, and kiwi.

It’s simple, fresh, and easily customizable with whatever fruit is in season.

Chocolate and banana

Mantiri layers banana slices into the cup first, adds yogurt, then drizzles over melted dark chocolate.

Once chilled for 30 minutes, this cup sets into a creamy, crunchy treat.

Read more: Matcha Shortages Expected In 2025 Due To Rising Global Demand

Bounty bar (coconut and chocolate)

Inspired by the childhood candy bar, this version combines:

• 2 parts desiccated coconut
• 1 part yogurt
• A splash of liquid sweetener to balance the tartness

She mixes the filling until it sticks together like the center of a Bounty bar, spoons it into the cups, and tops it with melted chocolate. You can drizzle or cover the whole top.

Matcha and berries

To create this, Mantiri mixes:

• 4 tablespoons yogurt
• ½ teaspoon matcha powder
• A splash of liquid sweetener

She tops the mixture with blueberries but encourages viewers to try strawberries, raspberries, mango, or pineapple. Nuts or seeds can also be added for crunch.

Pineapple, mint, and ginger

This tropical mix blends grated ginger and chopped mint leaves into yogurt. Mantiri fills the granola cups with the yogurt, then tops them with pineapple chunks and more mint.

“It might sound like a weird combination, but I promise this works,” she says.

For those not into pineapple, she suggests swapping in peaches or nectarines. This flavor was inspired by her pineapple carpaccio recipe.

Apple crisp

Perfect for cooler months, this variation stirs cinnamon and raisins into yogurt or unsweetened applesauce. She tops it with chopped apples raw or softened in the microwave.

Mantiri finishes each one with extra raisins and encourages viewers to make them visually appealing. “We eat with our eyes first,” she says.

You can find more vegan food content on The Fruity Jem YouTube channel.

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges, Says Study

This article was written by Editorial Team on the PBN Website.

He also shares tips for workout recovery, favorite supplements, go-to snacks, and how he balances training with rest. Throughout the video, Simnett focuses on home-cooked, nutrient-dense meals – plus a few desserts.

“I just want to show that you can eat a healthy vegan diet, and that it certainly isn’t boring,” he says. “It doesn’t have to be complicated.”

Here’s how his week looked, day by day.

Read more: ‘The Foods I Eat To Get Enough Iron In My Plant-Based Diet’

Day 1: active rest and flavor-packed meals

Simnett starts the day with warm lemon water and a peanut butter, banana, hemp seed, and cinnamon toast combo. He enjoys coffee while working and later heads out for a light jog. “I don’t want to be sedentary all day. I think it’s good to get up and move,” he says.

For snacks, he brings tamari almonds and a mandarin orange. Dinner includes tempeh in Japanese BBQ sauce with pasta, frozen and fresh vegetables, and leftover tahini dressing. He finishes with a smoothie bowl made from frozen banana, blueberries, protein powder, and granola.

He ends the day with a vegan multivitamin containing B12, D3, and omega-3.

Day 2: more rest, simple meals

On day two, he takes another gym rest day after a seven-day workout streak and starts with avocado toast topped with sprouts and everything bagel seasoning. After uploading a video, he snacks on apple slices with peanut butter.

Dinner is takeout tofu hot pan and yellow curry from a local vegan-friendly restaurant to celebrate a birthday. Dessert is a homemade chocolate ganache cake made with tofu, peanut butter, and a date-nut crust.

Day 3: back to the gym

Simnett takes a new Fuji apple–pear flavored drink pre-workout, then heads to the gym.

“I just hammered some of that on the way to the gym,” he says. “It gives you good focus without a crash.”

Post-workout, he makes a big tofu scramble with vegetables, toast, microgreens, salsa, and avocado. Dinner is baked sweet potato, smoked seitan sausage with onions, kale pesto, and salad topped with tahini and balsamic reduction.

Day 4: protein oats and a two-meal day

Simnett adds beetroot crystals to his lemon water as a pre-workout. After training, he makes oatmeal cooked with dates, apples, cinnamon, pumpkin seeds, peanut butter, and hemp hearts.

He pours over a protein “milk” made from banana, protein powder, creatine, and water.

Dinner is a bowl with tofu in Japanese BBQ sauce, steamed broccoli, rice, fresh veggies, sauerkraut, and avocado.

Read more: Plant-Based Diets Could Reduce Risk Of Certain Blood Clots, Study Finds

Day 5: tacos and curry

After leg day, Simnett makes black bean and rice tacos with corn tortillas, avocado, salsa, and vegan cheese. On the side, he eats salad with tahini dressing.

Dinner is an Instant Pot coconut curry with sweet potato, tofu, yellow split peas, curry spices, and frozen peas. He serves it with rice, spinach, and tomato.

Day 6: leftovers, noodles, and late-night snacks

Simnett uses leftover curry for lunch, adding sautéed spinach, rice, vegan sausage, and sauerkraut.

For dinner, he upgrades a frozen noodle meal from Costco with fava bean tofu, frozen broccoli, cabbage, and homemade sprouts.

“That’s how I change a frozen pack of noodles into a pretty healthy and delicious dinner.”

Late-night, he snacks on granola with banana, raspberries, soy milk, and creatine.

Day 7: smoothie fuel and tortilla pizza

Before heading into the mountains with friends, Simnett blends a smoothie with banana, dates, flax seeds, spinach, sprouts, protein powder, and creatine.

He snacks on trail mix and peanut butter banana sandwiches during the off-roading trip.

Dinner is tortilla pizza made with tomato sauce, pesto, smoked tofu, vegan cheese, and salad with tahini and balsamic glaze.

“Something I always love to do when I have pizza is put a whole bunch of fresh sprouts on it. Don’t knock it till you try it.”

Simnett wraps the video with a reminder that plant-based eating is flexible and flavorful.

“You can still have all the foods that you used to love – just veganized.”

You can find more videos from Simnett Nutrition on Derek’s YouTube channel.

Read more: The 5 Most Nutritious Seeds To Add To Your Diet

This article was written by Editorial Team on the PBN Website.

The salad is a mash-up of spicy crispy chili oil, creamy caesar-inspired dressing, and fresh leafy greens tossed with pasta. It’s vegan, beginner-friendly, and designed for meal prep or sunny day gatherings. “This is going to be the pasta salad of the season,” Felice says.

She breaks it all down step by step – from selecting the right pasta to balancing heat and acidity in the dressing. Let’s look at how it comes together.

Read more: ‘The Huge Plant-Based Costco Deals You Don’t Want To Miss’

The pasta and greens

Felice uses fusilli pasta for its ridges, which holds sauce well. She recommends using “anything that has curves, ridges,” or is “coily” and adds that a high-protein pasta is ideal if you’re not adding another protein source to the salad. Romaine and kale form the green base, and she reminds viewers to massage the kale: “You can tell that it already kind of went down in size, and that’s because we massaged it.”

The caesar-style chili crisp dressing

This is where the salad stands out. The base is hummus (or vegan mayo), with capers, Dijon mustard, vegan Worcestershire sauce, garlic, lemon juice, and nutritional yeast or vegan parmesan. Then comes the twist: chili crisp. “If you like chili crisp, I recommend two tablespoons, but if you are new to chili crisp… I would say dial it back to maybe one teaspoon,” she explains.

Felice warns the spice has a kick and to “be selective on the chili crisp” you use to ensure “true authenticity”. After whisking, she recommends thinning it with warm water as needed and tasting for adjustments.

Assembly

Once the pasta is cooked and cooled, Felice tosses it with the greens and dressing. She finishes the dish with grated vegan cheese, but says it’s totally optional: “It still tastes delicious without it.”

Read more: ‘I Used The Ultimate Tofu Hack To Create These 3 Recipes’

Optional extras

For more protein, Felice suggests crispy tofu or roasted chickpeas. “I just tossed the chickpeas in a little bit of olive oil, seasoned them, and popped them in the oven… until they were crispy.”

A pasta salad worth repeating

Felice describes the chili crisp caesar pasta salad as “really, really good” and emphasizes how easy it is to make. If prepping ahead, she suggests storing the dressing on the side to keep everything fresh.

You can find more videos by Shakayla Felice on her YouTube channel.

Read more: Where To Find Vegan Dubai Chocolate Bars

This article was written by Editorial Team on the PBN Website.

Costello has built a community around her practical, whole food cooking style. Her focus is on meals that nourish without complication. In this video, she shares three savory dishes and a high-protein dessert. These four vegan recipes are all easy to prepare and perfect for anyone looking to eat more plants without overthinking it.

You can find all the recipes below:

Read more: ‘I Tried Natalie Portman’s Favorite Vegan Weekday Dish’

Chopped salad with rice and chickpeas

Costello opens with a chopped salad that she says is so finely diced, she eats it with a spoon.

“You might think you’ve had a good salad before, but you haven’t had a good salad until you can eat it with a spoon,” she says in the video.

She chops spring lettuce, cucumber, tomato, and carrot using a salad chopper, then adds chickpeas, rice, and “everything but the bagel” seasoning. The finely chopped texture makes it easier to eat and helps all the flavors combine. It’s rich in fiber, plant protein, and minerals.

One-pot broccoli, peas, and tofu

Next, she shares a one-pot dish made with broccoli, peas, tofu, and brown rice. She seasons it with low-sodium soy sauce, garlic powder, and onion powder, then adds a bit of vegetable broth to help it cook evenly. She then drizzles tahini on top when it’s cooked.

The combination of tofu and grains offers protein and staying power, while broccoli and peas bring fiber and nutrients. The tahini adds richness and flavor without needing oil. It’s simple, filling, and easy to prep in bulk.

Read more: ‘6 Plant-Based Meals I Cook for My Family’

Southwest burrito bowl

Costello’s third recipe is a fast, no-fuss burrito bowl. She combines canned black beans, frozen corn, and frozen rice, then warms everything in the microwave. After that, she tops the bowl with tomatoes, avocado, and a creamy vegan southwest sauce.

“My son actually asks for this, and my husband too, so that makes my mama heart really happy,” she says.

The ingredients are easy to find, and the mix of protein, fiber, and healthy fats makes the dish both satisfying and nourishing. It’s a flexible option that works well for busy weekdays or packed lunches.

Cinnamon roll mug cake

To finish, Costello shares her favorite dessert: a high-protein cinnamon roll mug cake that clocks in at just 200 calories. She says it’s yummy and filling, and she sometimes has it for lunch alongside broccoli.

“This is so good… Everyone in my family absolutely loves this,” she says.

The recipe, which is linked in her video description, is a quick and easy way to enjoy a sweet treat while staying within your nutrition goals. For Costello, it’s a regular part of her routine.

You can find more of Tia Costello’s videos on her YouTube channel.

Read more: Where To Find Vegan Dubai Chocolate Bars

This article was written by Editorial Team on the PBN Website.

Brady is known for following a mostly plant-based diet, and his lifestyle brand, TB12, offers insight into the meals that fuel his routine. In her video, O’Neal recreated three of his typical meals – breakfast, lunch, and dinner – using plant-based swaps where needed.

From a smoothie that doubles as dessert to a romesco-topped broccoli dish that feels restaurant-worthy, the day’s meals proved that a performance-focused plant-based diet doesn’t have to be boring.

Here’s what she ate – and what she thought.

Read more: ‘5 Whole Food, Plant-Based Meals I Eat Every Week’

Where to find the high-protein plant-based recipes:

Breakfast: high-protein berry smoothie

Brady starts his day with a nutrient-packed smoothie, and O’Neal made a plant-based version that ended up being even higher in protein than the original.

She used almond and hemp milk, chia and hemp seeds, walnuts, almond butter, banana, blueberries, and a soy-based protein powder.

“This is really refreshing, really delicious, and so smooth,” she said after trying it.

Her version contained an impressive 39.5 grams of protein and 36.7 grams of healthy fat. It was rich, naturally sweet, and thanks to the banana and berries, felt like a treat without needing added sugar. She also suggested that using just one type of milk (like soy) could simplify it without losing nutritional value.

2. Lunch: crispy chickpea Caesar salad

Next up was a Caesar-style salad from TB12, made with baby kale, baby romaine, and shaved Brussels sprouts, topped with crispy chickpeas instead of croutons.

The creamy dressing was blended from cashews, lemon juice, olive oil, Dijon mustard, garlic, capers, and maple syrup. O’Neal, who says she’s usually not a salad fan, was surprised by how much she liked it.

“This is a really good salad. For someone who doesn’t like salads, I would tear this up,” she said. “The chickpeas are like protein-packed croutons.”

She rated it a nine out of 10 and suggested adding avocado for an even more filling meal.

Read more: ‘Your New Favorite Easy Vegan Dinner’

3. Dinner: charred broccoli with romesco sauce

Dinner was a simple but elevated dish: charred broccoli served with a smoky romesco sauce made from almonds, garlic, and roasted red peppers. To bulk it up, O’Neal added blended Great Northern beans to the sauce for more protein and fiber.

“This looks so fancy and it tastes so good,” she said. “This is like an impress-your-friends kind of dish.”

She suggested serving it with tofu or grains if you want something heartier, but was impressed by how complete it felt on its own. The sauce, in particular, was a standout: “That is so flavorful… this sauce is a new staple for me.”

You can find more of Merle O’Neal’s recipes and videos on her YouTube channel.

Read more: ‘I Tried Travis Barker’s Pricey Vegan Diet – Here’s What It Was Like’

This article was written by Editorial Team on the PBN Website.

Food & Wine named pistachio the flavor to watch this year, highlighting its subtle sweetness, soft green color, and versatility across savory and sweet recipes. Meanwhile, California pistachio production is booming, with the Guardian reporting strong demand and record crops as pistachios find their way into more kitchens than ever.

For plant-based eaters, this trend is easy to love. Pistachios are naturally vegan, rich in protein, and packed with healthy fats. They blend seamlessly into creamy sauces, pestos, desserts, and snacks, all without any dairy. The flavor is mellow yet distinct, making it perfect for layering into both simple and elevated vegan dishes.

Whether you’re looking for a quick snack, a dinner twist, or a dairy-free dessert that still feels indulgent, pistachios have you covered.

Here are 10 vegan recipes that show that pistachio is the tending flavor of 2025 — from pistachio pesto minestrone to chocolate cheesecake and homemade pistachio milk.

Read more: 10 Vegan Spring Recipes

Spiced roasted squash with pomegranate molasses & pistachios

This spiced roasted squash with pomegranate molasses and pistachios is a tasty vegan dinner. Pistachios blend well with sweet or savory dishes, and this recipe by Christina Soteriou combines sweet, tangy, and warm roasted flavors in this Middle Eastern-style tray bake. Chickpeas, spices, tahini, dates, and lemon complement the butternut for a flavorful dish.

Find the recipe here.

Pistachio and chocolate cheesecake

Natlicious Food’s pistachio and chocolate vegan cheesecake doesn’t have to be eaten at Christmas. It’s a dairy-free fridge dessert made with vegan chocolate, digestive biscuits, pistachio spread, vegan cream cheese, and dark chocolate shavings.

Find the recipe here.

Nutty pistachio fettuccine

BOSH’s nutty pistachio fettucine is a great comfort food choice. It uses a homemade pistachio pesto with green olives, artichokes, olive oil, and lemon. It’s a simple yet flavorful recipe. To finish the dish, add chopped pistachios and fresh basil leaves and enjoy.

Find the recipe here.

Pistachio energy balls

For a tasty, high-energy snack, try Natlicious Food’s pistachio energy balls. They’re great for after a workout. All you need to make them is some cashews, almonds, dates, cocoa powder, and pistachio paste.

Find the recipe here.

Halloumi and pistachio salad

This vegan halloumi and pistachio salad by BOSH! is nutrient-dense and tasty. Using tofu for the halloumi with quinoa, nutritional yeast, pomegranate seeds, and more, this salad is fresh and filling. Mint, spring onion, lemon, and cucumber add to the refreshing quality of this high-protein salad.

Find the recipe here.

Read more: 5 Vegan Cabbage Recipes

Vegan pear and pistachio pizza

Nuts & Twigs’ vegan pear and pistachio pizza is a must-try. The pizzas use vegan pistachio pesto, caramelized onions, mozzarella, pear slices, arugula, and balsamic glaze for a tangy, sweet, and savory pizza.

Find the recipe here.

Green minestrone with pistachio pesto

Make BOSH!’s green minestrone with pistachio pesto for the perfect spring dish. It’s warm, comforting, and uses seasonal vegetables. Use orzo, frozen peas, green beans, mangetout, lemon, and vegan parmesan to help the vegan pesto shine.

Find the recipe here.

Matcha, pistachio & cardamon babka

Natalie Penny’s matcha, pistachio, and cardamon babka are vibrant, nutty, and sweet. It’s a sweet bread filled with pistachio, matcha, and cardamon sugar butter and finished with a glaze and sugar pearls. Give it a try if you love intense flavors.

Find the recipe here.

Vegan pistachio ice cream

A vegan pistachio ice cream should always be on your list of pistachio recipes. This version with coconut milk and soaked pistachios by Addicted to Dates is perfect for warm days. The ice cream contains almond, vanilla extract, and maple syrup for sweetness and flavor. Finish with some pistachios and dark chocolate.

Find the recipe here.

Pistachio milk

Finally, end off with some pistachio milk by Remy Morimoto Park. It’s a great plant milk that’s creamy and slightly green. It’s easy to make and requires vanilla, shelled pistachios, salt, water, and sweetener. Try it in your coffee or with cereal.

Find the recipe here.

Read more: 11 Brain-Boosting Vegan Recipes

This article was written by Kaitlyn Lourens on the PBN Website.

E.Leclerc has been operating since 1948 and has 720 locations in France and 85 stores outside of the country. As a hypermarket, many of its large shops are a hybrid of a supermarket and a department store. The new Végé line aims to make plant-based foods more accessible to French consumers with a strategic approach to pricing the products and by increasing the availability of vegan food across the country. 

Végé has launched with 45 items, with options including falafels, vegan mince, sausages, nuggets, Mexican veggie burgers, and breaded cutlets. Desserts and beverages are also available. The plant-based line is competitively priced similarly to the equivalent meat, dairy, and other animal-based equivalent items in the supermarkets.

Read more: HappyVore Raises €35 Million To Supply France With Plant-Based Meat

It’s important to note that while the large bulk of the line is vegan, a few of the products are vegetarian. The marketing of Végé aims the new plant-based foods at vegans and vegetarians while also seeking to entice those interested in adding more plant foods to their diet. A tactic that has been used by quite a few supermarkets now, E.Leclerc are positioning the line not only in the vegan section of supermarkets, but also across the fresh, deli, and other sections of shops.

Vegan growth in France

France, with a national cuisine that traditionally uses a lot of meat and cheese, initially seemed slow to embrace veganism while it grew quickly in neighboring European countries, including Germany and the UK. 

However, France has been catching up rapidly in recent years, with vegan travel companion app and website Happy Cow listing 1,242 restaurants in Paris that are either vegan, vegetarian, or offer a decent amount of vegan options. Lyon has 206 listed, Marseilles clocks up 155, and Nice 162. 

Read more: Spanish Vegan Chain PLANT SHACK To Open First London Location

This article was written by Adam Protz on the PBN Website.

As scientists learn more about how the gut microbiome works, it’s become clear that plant foods are beneficial for gut health. In fact, Tim Spector, a leading expert on gut health, recommends eating 30 different plant foods a week. Vegetables and fruits are important, but seeds, nuts, and spices count too.

Read more: Eating A Higher Ratio Of Plant Protein Supports Heart Health, Finds Study

So why is it that plant foods are so good for the community of microorganisms that live inside all of us? Here are five reasons, according to science.

Plants are full of fiber

In a new episode of The Fit Vegan Podcast, gastroenterologist Dr Angie Sadeghi talked about what makes plant foods so good for gut health. One of her key messages was that fiber is crucial for fuelling the microbiome and repairing the gut. You should eat around 30g of fiber a day, but most people eat too little. Fiber can’t be obtained from animal products — for that you need plants like whole grains, vegetables, and pulses.

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Eating lots of plants foods helps create gut microbes that specialize in breaking down fiber. When these microbes ferment dietary fiber, they produce short-chain fatty acids. These help to lower inflammation, maintain the gut barrier function, and support the immune system.

Research shows that dietary fiber from some types of plant foods may be more beneficial than others. Prebiotic fiber, found in foods including chicory root, garlic, onions, and beans, is the type that feeds the “good” gut bacteria that we want more of. While general fiber from sources like potatoes and fruit is still good for you, it doesn’t have much impact on the type of bacteria in the gut microbiome.

Plants provide complex carbs

Carbohydrates are an important part of a healthy diet. According to Dr Sadeghi, eating whole, nutrient-dense carbs, helps maintain the protective layers of the gut, preventing inflammation and intestinal permeability, known as leaky gut. This can contribute to the development of conditions such as celiac disease, Crohn’s disease, and irritable bowel syndrome. 

Along with fiber, complex carbohydrates found in foods such as sweet potatoes and bananas provide starches. Resistant starches in particular have recently emerged as playing an important role in gut health. Resistant starches don’t break down in the small intestine, but move on to the large intestine where microbes ferment them. Like the fermentation of fiber, this process produces short-chain fatty acids, including ones linked to lowered risk of colorectal cancer.

By contrast, avoiding carbs or only eating simple carbs will produce harmful byproducts in the gut as it’s forced to digest protein inefficiently, according to Dr Sadeghi.

Plants increase microbe diversity

The more types of plants you eat, the more diverse your gut microbiome will be. This is why Tim Spector recommends 30 kinds of plants a week.

According to the research behind the recommendation, gut bacteria have different properties such as enzymes that means their reaction to different carbs vary. “A diet containing various types of dietary fibers and resistant starches likely supports a more diverse microbial community,” the research says.

Plant promote beneficial species

Eating more types of plants also helps to encourage the growth of beneficial microbes that have anti-inflammatory properties and boost the immune system.

Each species of microbe has its own preferences regarding prebiotics and polyphenols, the bioactive compounds found in plant foods. Polyphenols promote beneficial bacteria. This means that the more types of plants you eat, the more variety of compounds you’re providing for your gut microbes and the more you fuel the good bugs.

Eating different colored plants contribute to this too, as they contain different polyphenols. This is even true of the same foods in different colors, such as red and yellow peppers.

Read more: This ‘Microbiome Bowl’ Recipe Is Great For Gut Health

This article was written by Claire Hamlett on the PBN Website.

Read more: 20 Easy Veganuary Recipes

If you’re doing Veganuary and are a complete plant-based newbie, it might be an idea to focus on easy-to-make meals, like quick and easy bowls, sandwiches, dhals, and more. These dishes are beginner-friendly and showcase the variety of high-protein options that plant-based eating offers. From breakfast to dinner, there’s something for everyone.

Contrary to popular opinion, it’s very easy to meet your protein needs on a plant-based diet. There are a wide range of plant-based protein sources to add to your meals, including beans, legumes, tofu, and even some high protein vegetables. The below recipes showcase some of our favorite high protein vegan recipes, from tofu stir fry to vegan “Snickers” protein balls.

Read more: 10 Soy-Free Vegan Recipes

Vegan beans alla vodka

To start Veganuary, why not try this quick and easy beans alla vodka recipe? It’s high in plant protein and only takes 25 minutes to make. With familiar Italian flavors and simple ingredients, this dish is ideal for beginner cooks and those interested in eating easy plant-based food. Try these saucy beans for dinner and enjoy them with your favorite crunchy bread for dipping. This recipe comes from Romy London.

Find the recipe here.

Peanut miso chickpea salad sandwich

High-protein sandwiches are great for a packed lunch or quick meal, so try this peanut miso chickpea salad sandwich this January. Catherine Perez’s recipe is full of protein and fiber, keeping the meal nutritious. You can make this salad mixture and keep it in the fridge for up to four days, making it perfect for meal prep.

Find the recipe here.

Creamy 10-minute vegan chickpea bowl

Next, try this creamy 10-minute vegan chickpea bowl. This Romy London recipe is great for speedy winter lunches. The dish uses chickpeas for protein (plus a bit extra from the spinach), and the rest of the ingredients make it flavorful and comforting. Garlic, vegan pesto, vegan cream cheese, shallots, and tomatoes give the recipe a fantastic flavor. Eat it as is or with your favorite sides.

Find the recipe here.

Vegan ‘Snickers’ protein balls

High-protein vegan snacks like these “Snickers” protein balls by Romy London are an excellent healthy alternative to typical candy bars. The recipe takes only 15 minutes to prep with some chill time, resulting in a sweet, crunchy, and peanut butter-filled treat. You only need a food processor and a handful of ingredients to make these vegan protein balls.

Find the recipe here.

Tofu tahini stir fry

A tofu stir fry is a staple dinner for many people who follow a plant-based diet. They’re easy to make, taste incredible, and work well for an easy weeknight meal. The below recipe for tofu tahini stir fry comes from Viva!’s Vegan Recipe club. It takes just 20 minutes to make, and you can reduce the time even more by marinating the tofu in advance.

Find the recipe here.

Vegan jarred salad

Jarred salads are excellent for meal prep, packed lunches, and speedy meals. Making your salad jar vegan is easier than you think. This recipe by Natlicious Food uses plant-based feta, but you can leave it out if you prefer a basic salad. The millet and chickpeas provide plant protein in this dish, and the veggies, olives, and dressing complete the salad.

Find the recipe here.

Tofu scramble

Tofu is a favorite in vegan cooking, and it’s a great egg replacement. Yecenia Currie’s tofu breakfast scramble offers an alternative to an egg breakfast. The main ingredients are a block of firm tofu, red bell pepper, and scallions, which are cooked with heaps of savory seasonings. Eat this with bread or as is in the morning for a protein kick.

Find the recipe here.

Vegan cannellini bean & vegetable soup

This high-protein vegan cannellini bean and vegetable soup needs no animal products to make it delicious. The soup base is easy to prepare. All you need is onion, carrot leek, garlic, olive oil, and cannellini beans to cook in vegetable broth. Thyme, pepper, and salt season this Romy London soup.

Find the recipe here.

Vegan cheesy haricot beans and leeks skillet

This cheesy haricot beans and leeks skillet is another easy recipe by Romy London. It comes together in one pan and shows you how to make a cheesy, high-protein dinner without animal products. Haricot beans, leeks, sage, vegan cheese, white miso, and nutritional yeast make up the base ingredients, with extra seasonings to create a tasty, savory flavor.

Find the recipe here.

Coconut dhal with toasted naan fingers

The last dish on this list of high protein vegan recipes to make for Veganuary is this vegan coconut dhal with toasted naan fingers by Rose Wyles. Dhal is one of the easiest curries to make because it uses few ingredients, mainly lentils. Lentils are an affordable source of plant protein and fiber. This dish uses coconut milk and korma curry paste to make this flavorful dhal. Buy some vegan naan for dipping and enjoy.

Find the recipe here.

Read more: 10 High Protein Vegan Curry Recipes

This article was written by Kaitlyn Lourens on the PBN Website.

Read more: Would Changing Vegan Labels Help Meat-Eaters Choose Plant Foods?

Researchers from the University of Vaasa in Finland recruited 3,600 participants from four European countries. The participants evaluated fictitious consumers based on three shopping lists containing varying combinations of meat products and plant-based alternatives. The researchers compared the participants’ “stereotypical beliefs, emotional responses, and behavioral treatment tendencies” of shoppers based on their purchases.

The meat shoppers were seen as less moral, health-conscious, and environmental than plant-based shoppers, and provoked less envy and admiration. But participants felt more fear, anger, and contempt towards plant-based shoppers, and were more inclined to think about actively harming them, such as by insulting or bullying them.

Need for status and affiliation

The researchers used a framework call BIAS map, which is designed to understand the social prejudices and perceptual biases of specific groups of people. It works by applying a “shared cultural perspective,” reflecting how most people in a society perceive the target group – in this case, plant-based eaters and flexitarians.

Read more: Meat-Eaters Prefer Not To See Animals On Meat Labels, Research Finds

The researchers analyzed the participants’ need for status and group affiliation to explain their reactions. They found that the greater need for status caused stronger feelings of envy and anger towards plant-based shoppers. The need for group affiliation made participants see flexible shoppers as more socially acceptable, lowering levels of contempt, anger, and inclination to harm.

The researchers suggest that people who covet status are “highly sensitive” to societal norms, i.e. meat-eating, and as a result see plant-based diets as “symbolically threatening.” They may also be “painfully aware” that lowering meat consumption is an “ideal” solution to environmental crises. “This realization could then explain their envious response toward” plant-based eaters, “whose behaviors cannot be copied without some degree of self-sacrifice,” the researchers suggest.

The research adds to the evidence that meat-eaters react negatively to plant-based eaters to protect their identity and choices. A recent Danish study found that even when people knew eating less meat would reduce their climate footprint, they came up with several justifications for not doing so. Among these was shifting the focus to perceived bad habits of vegans, such as eating avocados, and ridiculing vegans.

Read more: Over A Quarter of British Households Plan To Prioritize Plant-Based Food This Christmas

This article was written by Claire Hamlett on the PBN Website.

Read more: 17 Vegan Lentil Recipes For Cheap, Nutritious Meals

The roasted root vegetables, including parsnips, carrots, and beets, are seasoned with cumin, coriander, and Aleppo chili flakes for a spicy, aromatic kick. These veggies are rich in fiber, vitamins, and antioxidants, making the dish a nutrient powerhouse.

This dish, from Rigg’s cookbook Eat More Vegan is perfect for family gatherings, meal prep, or a cozy dinner at home. It’s both filling and versatile, offering a balance of sweet, savory, and tangy flavors. Serve it warm on a large platter, topped with the roasted vegetables and fresh coriander. Drizzle the chermoula dressing for a bold finishing touch.

Read more: 10 Vegan Tahini Recipes

Rice and lentils with tahini roasted root veg

You'll get just about everything in this rice and lentil roasted veg platter. From high protein chickpeas to carrots, parsnips, and beetroot, there's a medley of delicious flavors waiting for you.

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Servings6

Ingredients

• 2 onions thinly sliced
• 4–5 tbsp olive oil
• A good pinch of saffron stamens
• 100 g Puy lentils
• 5 medium parsnips peeled and quartered lengthways
• 5 carrots peeled and quartered lengthways
• 5 medium beetroots trimmed and quartered (no need to peel)
• 2 tsp cumin seeds
• 2 tsp coriander seeds
• 1 tsp Aleppo chilli flakes
• ½ tsp garlic granules
• 2 garlic cloves crushed
• 300 g brown basmati rice rinsed
• 200 g cooked chickpeas drained and rinsed
• 500 ml vegetable stock
• 1 bay leaf
• 1 cinnamon stick
• 2 tbsp tahini
• 2 tbsp maple syrup
• Seeds of ½ pomegranate
• Leaves from a small bunch of coriander
• Salt and freshly ground
• black pepper

Chermoula dressing

• 1 tsp cumin seeds
• ½ tsp coriander seeds
• 1 large garlic clove roughly chopped
• 1 mild green chilli such as fresh jalapeño, sliced
• 2 spring onions trimmed and sliced
• 25 g flat-leaf parsley leaves and stalks, very roughly chopped
• 25 g coriander leaves and stalks, very roughly chopped
• Juice of ½ lemon
• ½ tsp ground sumac
• ½ tsp cayenne pepper
• 6 tbsp extra virgin olive oil

Instructions

• Start by cooking the rice. Tip the onions into a heavy, lidded saucepan, add 2 tbsp olive oil and cook slowly over a low–medium heat for about 30 minutes, stirring frequently, until very soft and starting to caramelize at the edges.
• Soak the saffron in 2 tbsp freshly boiled water in a small bowl.
• Preheat the oven to 180°C fan/200°C/gas mark 6 and line one large or two smaller baking trays with baking paper.
• Meanwhile, rinse the lentils and cook in a pan of boiling water for about 20 minutes until just tender but still with a little ‘bite’. Drain and set aside.
• Combine the prepared root veg in a large bowl. Lightly crush the cumin seeds, coriander seeds and Aleppo chilli flakes using a pestle and mortar. Add to the veggies with the garlic granules and 2–3 tbsp olive oil. Season well with salt and freshly ground black pepper and mix well to thoroughly coat the vegetables in spices.
• Arrange in a single layer on the lined baking tray(s) and roast for about 45 minutes, turning halfway through, until tender and browning at the edges.
• Meanwhile, add the crushed garlic to the onions and cook for a further minute. Add the rice to the pan, along with the drained lentils and chickpeas.
• Pour the veg stock and saffron, with its soaking water, into the pan, add the bay leaf and cinnamon stick and season well with salt and freshly ground black pepper.
• Bring to the boil, cover with a lid and reduce the heat to its lowest setting.
• Cook for about 30 minutes until the rice is tender and the stock has been absorbed. Remove from the heat and leave covered until ready to serve.
• To prepare the chermoula dressing, toast the cumin and coriander seeds in a dry frying pan over a medium heat for 1 minute until starting to brown and smell aromatic. Tip into a small food processor, along with all the remaining ingredients. Season with salt and freshly ground black pepper and whizz until nearly smooth.
• In a small bowl mix together the tahini and maple syrup, spoon over the roasted veggies, mix to coat and return to the oven for a further 5 minutes until golden and sticky.
• Spoon the rice onto a large platter, remove the bay leaf and cinnamon stick, and arrange the roasted veggies on top. Scatter with pomegranate seeds and coriander leaves and serve with the chermoula dressing for drizzling.

‘Eat More Vegan’ by Annie Rigg (Pavilion Books). Image credit to Nassima Rothacker.

Read more: 10 Recipes That Use In-Season Vegetables For Fall

This article was written by Annie Rigg on the PBN Website.

Read more: 15 Vegan Dessert Ideas: From Pancake ‘Cereal’ To A Chocolate Croissant Tearer

This modern twist on the classic dessert features a fluffy oat and almond meal cake soaked in strong black coffee. It’s layered with a creamy, cashew-based topping that’s rich in plant-based protein thanks to the addition of vanilla protein powder. Finish the dish with a dusting of cacao powder for an indulgent yet light treat.

After baking, you’ll assemble the tiramisu by dipping cake pieces in coffee, layering them in a dish, and spreading cream between the layers before chilling. Chill for at least three hours to set, then dust with cacao before serving. This high-protein dessert is quick to prepare and perfect for health-conscious sweet lovers. It’s also ideal for dinner parties or as a post-workout treat, offering a balance of indulgence and nutrition.

Read more: 20 Vegan Chocolate Dessert Ideas

Cheat’s tiramisu

This vegan cheat's tiramisu is more nutritious, higher in protein, and perfect for plant-based eaters who want a different kind of tiramisu. While not traditional, this tiramisu doesn't lack taste.

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Duration3 hours hrs 50 minutes mins

Cook Time30 minutes mins

Prep Time20 minutes mins

Servings8

Ingredients

For the cake

• 4 Medjool dates pitted
• 2 cups (240 g) oat flour
• 1 cup (120 g) almond meal
• 1 teaspoon baking powder
• 1¼ cup (310 ml) soy milk
• ¼ cup (60 ml) rice malt syrup
• 1 teaspoon vanilla extract

For the cream

• ½ cup (75 g) raw cashews
• 1 cup (240 g) coconut yoghurt
• ⅓ cup (40 g) vanilla protein powder
• 2 tablespoons rice malt syrup
• 1 teaspoon vanilla extract

To assemble

• 1 cup (250 ml) strong black coffee
• 2 teaspoons cacao powder for dusting

Instructions

• Preheat oven to 175°C and line a 20.5 cm square cake tin with baking paper.
• To make the cake, soak the dates in boiling water for 5 minutes, then drain and mash. Place the oat flour, almond meal, baking powder and a pinch of salt into a large bowl and mix well.
• Add the dates, soy milk, rice malt syrup and vanilla extract. Mix until thick and well combined. The mixture should be scoopable but not runny. Add a dash more oat milk if too thick and a touch more oats if too runny. Pour into the baking tray and smooth the surface with the back of a spoon.
• Bake for 25–30 minutes, or until a skewer comes out clean. Allow to cool then slice into 12 rectangles.
• Meanwhile, for the cream, soak the cashews in boiling water for 10 minutes, then drain. Place the coconut yoghurt, vanilla protein powder, rice malt syrup, vanilla extract and the cashews into a food processor. Process until smooth, stopping to scrape down the sides as needed.
• To assemble the tiramisu, dip half of the cake rectangles into the coffee and gently turn a few times to soak. Lay over the base of a rectangular dish (see tip) and press down softly to push to the edges. Spread half the cream over. Repeat with the remaining cake and cream. Set in the fridge for 3 hours.
• Remove from the fridge, dust with cacao powder, slice and serve.

TIP: I used a 2L, 24 cm × 12 cm dish to layer the tiramisu. For best results, I recommend using a similar sized container.

Edited extract of Chloe’s Vegan Kitchen (Penguin, $39.99) by Chloe Wheatland. Photography by Sammy Green. Available now.

Read more: 11 Vegan Apple Dessert Recipes

This article was written by Chloe Wheatland on the PBN Website.

Read more: 7 Vegan Pumpkin Recipes

Preparing pumpkin seed tofu is straightforward and rewarding. Blend raw pumpkin seeds with water and salt, then cook the mixture until it curdles. Adding lemon juice helps the curds separate further, creating a perfect tofu-like consistency. After pressing out the liquid using cheesecloth or a nut-milk bag, refrigerate the tofu to firm it up. The process is simple, making it a great weekend cooking project.

This tofu shines when roasted or pan-fried, as its crumbly texture holds up best with these methods. Season it with Cajun spices, garam masala, or jerk seasoning for a flavorful twist. Serve it over salads, in wraps, or as a protein-packed snack. Pumpkin seed tofu is versatile, high in nutrients, and offers a delicious, plant-based alternative to soy-based options.

Read more: 20 Easy Tofu Recipes To Up Your Daily Protein

Pumpkin seed tofu

This pumpkin seed tofu is a versatile, high protein recipe that you should keep on hand when looking to roast or pan fry a plant-based protein.

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Servings8

Ingredients

• 2 cups 260g raw pumpkin seeds
• 4 cups 950ml water
• 1 teaspoon fine sea salt
• 2 tablespoons fresh lemon juice

Instructions

• Set a fine-mesh sieve over a bowl and line it with several layers of cheesecloth or a nut-milk bag.
• In a high-speed blender, combine the pumpkin seeds, water, and salt and puree on high speed for 2 minutes, until you see no specks.
• Pour into a medium saucepan and cook over medium heat, stirring occasionally with a silicone spatula—and being sure to scrape the bottom of the pan to avoid scorching—until the mixture starts to gently bubble, 10 to 15 minutes. You should see the mixture start to form small curds.
• Stir in the lemon juice and continue gently stirring, being careful not to break up the curds, until they separate a little more from the liquid, 2 to 3 minutes.
• Spoon or pour the mixture into the cheesecloth-lined sieve or the nut-milk bag, smooth the top, and close the cheesecloth, layering it on top as neatly and tightly as possible.
• Set a small smooth-bottomed plate on the cheesecloth and top it with a small can of beans or tomatoes to gently press about 20 minutes, until the “whey” has mostly stopped dripping out. (If you have a tofu-making press, that works well here, too, but you might need to work in two batches.)
• Leaving the tofu in the cheesecloth or nut-milk bag, transfer it to an airtight container and refrigerate until firm, at least 2 hours. (You can store it like this for up to 1 week.)

For storage: Refrigerate, still in the nut-milk bag or wrapped in cheesecloth and in an airtight container, for up to 1 week. Freezing not recommended.

 

Cook’s note: When you’re ready to cook it, carefully unwrap the tofu on your countertop and cut it into cubes. If you’d like to roast it, preheat the oven to 450°F (230°C). Transfer the cubes to a sheet pan, drizzle with olive oil, and sprinkle with salt and the spices or spice mix of your choice, making sure to carefully turn it over to season and oil top and bottom. 

Roast until golden brown, 10 to 12 minutes. If you’d like to pan-fry it, use salt but leave off the spices. In a large skillet (preferably nonstick), heat 1⁄4 cup (60ml) olive oil over medium-high heat. Add the tofu cubes and cook until browned on the bottom, about 5 minutes. Flip the cubes and cook on the other side until browned, 4 to 5 minutes.

Reprinted with permission from Mastering the Art of Plant-Based Cooking by Joe Yonan, copyright © 2024. Published by Ten Speed Press, a division of Penguin Random House, LLC.

Read more: 10 Recipes That Use In-Season Vegetables For Fall

This article was written by Joe Yonan on the PBN Website.

Read more: 11 High Protein Vegan Snack Ideas

To make this fudge, roast Brazil nuts briefly to enhance their flavor, then blend until smooth. Mix in maple syrup, cacao powder, and coconut oil for richness, and stir in oat cream for creaminess. Folding in whole nuts provides a delightful texture contrast. Once the mixture is prepared, spread it into a lined dish and freeze for two hours to set. This process ensures easy slicing into bite-sized chunks.

This vegan Brazil nut fudge is versatile and delicious. It’s perfect as an afternoon snack or a thoughtful edible gift. Store it in the fridge for a quick, indulgent bite anytime. For an extra touch, sprinkle sea salt flakes on top before serving to elevate the flavors.

Please note: It’s advised to limit consumption of brazil nuts to around 1-2 each day due to their high selenium content. This recipe should therefore be eaten in moderation. Find more information on brazil nut intake here. You should always consult your doctor for personal health advice.

Read more: 20 Vegan Chocolate Dessert Ideas

Brazil nut fudge

This Brazil nut fudge is full of selenium so be sure to only eat a couple of pieces a day!

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Duration2 hours hrs 20 minutes mins

Prep Time20 minutes mins

Servings16

Ingredients

• 240 g raw Brazil nuts
• 150 ml maple syrup
• ½ tsp salt
• 1 tsp cacao powder
• 2 tbsp coconut oil
• 30 ml vegan oat cream
• A handful of whole Brazil nuts for the crunchy filling

Instructions

• Start by placing the raw Brazil nuts on a baking tray and roast them in the oven at 200°C for 4-5 minutes, stirring them halfway through. Transfer the toasted nuts to a high-speed blender and process for 5-10 minutes until smooth. Make sure to give the blender a little break in between and scrape down the sides of the blender.
• Once smooth, add in the maple syrup, salt, cacao powder and coconut oil and pulse 3-4 times to combine the ingredients. Lastly, stir the vegan oat cream into the fudge mixture and fold in a handful of whole Brazil nuts for a crunch.
• Line a rectangular 4 x 6-inch freezer-proof dish with parchment paper and transfer the mix into the dish. Even out the top with a spatula until smooth & transfer the dish to the freezer for 2 hours to set the fudge. Freezing will also make it easier to cut it into bite-size chunks.
• Cut the frozen fudge into 16-20 bite-size pieces and store it in an air-tight container in the fridge. It’s delicious served on its own or with a little sprinkle of sea salt flakes on top – divine!

This recipe was republished with permission from Romy London.

Read more: 15 Vegan Dessert Ideas

This article was written by Romina Callwitz on the PBN Website.

Read more: 13 Unique And Comforting Vegan Cauliflower Recipes

To elevate this dish, toss the crispy cauliflower in Gracias Madre’s creamy cashew nacho cheese. Making the cashew nacho cheese is simple; just soak raw cashews, then blend them with pumpkin seeds, garlic, and lemon. Add your preferred spices for a personal touch. For the full nacho cheese recipe, check out the link here.

Serve your coliflor frito hot, with extra nacho cheese on the side for dipping, and a few lemon wedges for brightness. This easy vegan snack combines crispy, golden cauliflower with creamy nacho cheese, making it a crowd-pleaser that’s hard to resist. Perfect for sharing, it brings a fun twist to traditional cauliflower dishes.

Read more: Making Vegan Cheese From Scratch: 4 Easy Recipes To Try

Coliflor frito

Try coliflor frito or crispy cauliflower. It's super easy to make and makes for the perfect snack with your favorite vegan nacho cheese.

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Servings4

Ingredients

• Canola rice bran, or other neutral oil, for frying
• 5 cups cauliflower florets cut into bite-size pieces
• Himalayan salt to taste

Instructions

• In a Dutch oven, heavy-bottom pot, or high-sided frying pan over high heat, heat about 3 inches of oil to 350°F. Line a baking sheet with a few layers of paper towels and place nearby for draining.
• Working in batches so as not to crowd the pot, fry the cauliflower until golden, for 2 to 3 minutes, flipping the florets occasionally to fry evenly. Using a skimmer or slotted spoon, transfer the fried cauliflower to the baking sheet to drain and season immediately with salt. Repeat with the remaining cauliflower.
• In a medium bowl, add the friend cauliflower with the nacho cheese and toss to coat. Transfer to a serving plate with the lemon wedges and a side of cheese sauce, if desired.

Adapted from The Gracias Madre Cookbook Copyright © 2024 by Gracias Madre. Reprinted here with permission from Avery, an imprint of Penguin Random House Publishers.

Read more: 11 High Protein Vegan Snack Ideas

This article was written by Editorial Team on the PBN Website.