Quitting smoking, exercising more or changing our eating habits - January is undoubtedly THE month with the most resolutions and many people want to change their lives at the turn of the year. But unfortunately the resolutions don't last too long and the motivation fizzles out after just a few days. The turn of the year is a good time to make a fresh start. So it's a good thing that there are more and more online campaigns where we don't have to agonize over our New Year's resolutions alone, but can do it in a group. How about giving up animal products for a month?To eat vegan, is one of the most effective ways to improve our health, protect the environment and prevent animal suffering. To make it easier for you to get started, we have put together the best Veganuary recipes and tips below. Whether breakfast, lunch, dinner or a delicious dessert - it's all there!
What is Veganuary?
We all know Dry January, but what is Veganuary? The term is made up of the words “vegan” and “January” and explains everything – you have to avoid consuming dairy and meat products for a month. The Veganuary Challenge was launched in 2014 by a non-profit organization from Great Britain. The goal is to encourage people to try the vegan life and delve into the world of plant-based eating. According to information, more than half a million people from 178 countries have now taken part in Veganuary.
Go vegan for 1 month: Helpful tips for beginners
Vegan food is so complicated and expensive. As a vegan you only have to eat salads. These are probably two of the most well-known myths about the vegan diet. Even if it's only for 30 days, the change is a big change and at the beginning you often feel overwhelmed and without a plan. Before we start with the Veganuary recipes, we have a few helpful tips for you for a relaxed vegan start!
- Clean out the pantry and stock up on vegan supplies –If there is cheese and salami in the fridge and the drawer is full of chocolate, you are more likely to “relapse”. To avoid being tempted, you should sort out everything that you don't want to end up on your plate. Afterwards, fill the cupboards with vegan snacks and foods. Think of legumes, nuts, plant-based yoghurt and of course lots of fruit and vegetables.
- Create an eating plan –So that you don't constantly worry about what you could eat, it would be helpful if you planned your meals in advance. Pick a few Veganuary recipes and create an eating plan for the whole week. Find plant-based versions of your favorite dishes and see for yourself that the vegan diet can be just as delicious.
Veganuary recipes for breakfast
Eggs or yoghurt are undoubtedly THE breakfast classic. But what could you eat if animal products are taboo? Fortunately, there are now thousands of ideas for onevegan breakfastthat taste just as good. Our Veganuary breakfast recipes go beyond the classic overnight oats and muesli and can even be prepared in advance.
Quick vegan French toast with bananas and walnuts
Would you like some healthy and vegan French toast for breakfast? Then this Veganuary recipe is just right for you! Super filling and ready in 30 minutes - perfect for a healthy start to the day.
Ingredients:
- 6 slices of whole wheat bread
- 360 ml oat milk, unsweetened
- 20 grams of ground flax seeds
- 10 grams of brown sugar
- 1 TL Vanilleextrakt
- 1 tsp cinnamon
- Some coconut oil
Caramelized Bananas:
- 2 ripe bananas
- 60 grams of walnuts
- 75 grams of pure maple syrup
- 20 grams of coconut oil
- 1 tsp cinnamon
Preparation:
- Mix oat milk, flax seeds, sugar, cinnamon and vanilla extract in a large, shallow bowl and let sit for 10 minutes.
- Coat a large non-stick pan with coconut oil and heat over medium heat.
- Dip the bread slices into the milk mixture for 2-3 seconds per side and fry for 2-3 minutes until golden brown.
- Spread the bread slices on a baking tray lined with baking paper and bake in a preheated oven at 200 degrees for 5 minutes.
- Meanwhile, heat coconut oil and maple syrup in a small saucepan over medium heat for 1-2 minutes.
- Add the banana slices and chopped walnuts and cook for about 5 minutes until the mixture thickens and the bananas start to brown.
- Top the bread slices with the bananas and walnuts and enjoy!
Vegan strawberry banana muffins for breakfast
Dessert for breakfast? We say yes! Full of flavor and wonderfully delicious - these strawberry banana muffins are clear proof that Veganuary recipes are anything but boring.
Ingredients for 12 muffins:
- 240 ml almond milk
- 180 grams whole wheat flour or oat flour
- 1 ripe banana, mashed
- 75 grams vegan butter or coconut oil, melted
- 60 grams of maple syrup
- 100 grams of brown sugar
- 1 TL Vanilleextrakt
- 1 tsp baking powder
- 150 grams strawberries, chopped small
Preparation:
- Preheat the oven to 180 degrees.
- Mix banana, almond milk, butter, maple syrup, vanilla extract, sugar and baking powder in a large bowl until smooth.
- Add whole wheat and mix everything into a smooth dough.
- Gently fold in the chopped strawberries and pour the batter into 12 lined muffin tins.
- Bake for 25-30 minutes and you have the perfect vegan breakfast to go!
- Depending on your preference, feel free to add walnuts or vegan chocolate to the dough.
Veganuary recipe for lunch and dinner
It doesn't always have to be a fatty steak or fish, does it? Our Veganuary recipes for lunch and dinner are full of flavor, can be prepared super quickly and are therefore ideal for getting started with a vegan diet. Whether it's a vegan burrito, tofu curry or vegan pasta carbonara - there's guaranteed to be something for every taste!
Easy vegan burrito with beans
Looking for a delicious and vegan lunch to go? Then you will simply love our bean burrito! And the best part? One serving has 25 grams of protein - an excellent onevegan Proteinquellealso!
Ingredients for tortillas
- 120 grams of whole wheat flour
- 80ml water
- 1 tsp salt
Filling:
- 80 Gramm Salsa
- 80 grams of black beans
- 1 spring onion, finely chopped
- 30 grams of cooked brown rice
- 1/2 avocado, sliced
- 20 grams of sweet corn
- 1/2 medium tomato, chopped finely
- 1/2 red pepper, sliced
- Some leaf lettuce, chopped
- Salt and pepper to taste
Preparation:
- Mix the ingredients for the tortillas in a large bowl and work into a smooth dough. Add a little more water or flour if necessary.
- Divide the dough into 2 balls and roll out flat.
- Heat a non-stick pan over medium heat and fry the tortillas for 1 minute per side.
- To make the filling, combine the salsa, black beans and scallions in a bowl and mash lightly with a fork. Season with salt and pepper.
- Spread the tortillas with half of the salsa mixture and then top with rice, avocado, sweetcorn, tomatoes, peppers and lettuce.
- Roll up tightly and fry in a pan for 2-3 minutes per side until golden brown.
- Serve with some guacamole and enjoy!
Veganuary dinner recipes: Vegan curry with tofu
Would you like a filling and healthy curry? Full of flavor, ready in no time and wonderfully delicious - this curry with tofu is ideal for a quick,vegan dinnersuitable.
Ingredients:
- 500 Gramm fester Tofu
- 110 Gramm rote Curry-Paste
- 240 ml coconut milk, unsweetened
- 15 ml soy sauce
- 120 Gramm Broccoli
- 80 grams red pepper, diced
- 10 grams of olive oil
- Fresh basil
- Salt and pepper to taste
Preparation:
- Heat the olive oil in a large pan over medium heat and add the red curry paste.
- Cook for 2-3 minutes, stirring constantly.
- Cut the tofu into small pieces and add to the pan. Cook for 1-2 minutes.
- Then add soy sauce and half of the coconut milk and simmer over low heat for 8-10 minutes.
- Fold in the broccoli, peppers, remaining coconut milk and basil, season with salt and pepper and simmer covered over medium heat for 5 minutes.
- Serve with rice or pasta and voila – your vegan dinner is ready!
Recipe for Vegan Spaghetti Carbonara
Vegan spaghetti carbonara? Yes, you read that right! Quick to make, easy and just as delicious - this is hands down one of the best Veganuary dinner recipes you'll try, we promise!
Ingredients for 4 servings:
- 340 Gram Spaghetti
- 225 grams shiitake mushrooms, thinly sliced
- 20 ml olive oil
- 1/2 tsp smoked paprika powder
- Salt and pepper
Vegane Carbonara-Sauce:
- 65 grams cashews, soaked overnight
- 60 ml olive oil
- 80 ml almond milk
- 3 cloves of garlic, finely chopped
- 15 grams of nutritional yeast
- 1 tbsp lemon juice
- 1/2 tsp paprika powder
- Salt and pepper to taste
Preparation:
- Preheat the oven to 190 degrees.
- Cook spaghetti al dente according to package instructions.
- Mix shiitake mushrooms, smoked paprika, salt and pepper in a bowl and bake in the oven for 8 minutes.
- Turn once and bake for another 8 minutes until golden brown and crispy.
- Allow mushroom slices to cool.
- In the meantime, prepare the vegan carbonara sauce. To do this, put all the ingredients in a blender and puree them into a creamy mixture.
- Put the pasta and sauce in a pan and stir well.
- Add fried mushrooms and mix.
- Garnish with fresh parsley and enjoy the vegan carbonara pasta!
Or how about a vegan red lentil soup?
Veganuary recipes are expensive and complicated? Nothing there! Quick to prepare, full of aromas and flavor – this vegan red lentil soup is perfect for an inexpensive weeknight dinner!
Ingredients:
- 190 grams of red lentils
- 1 medium potato, diced
- 2 carrots, sliced
- 3 stalks celery, diced
- 1 large onion, finely chopped
- 3 cloves of garlic, finely chopped
- 900 ml vegetable broth
- 1 tbsp lemon juice
- 240 grams of diced canned tomatoes
- 1 tbsp tomato paste
- 1 large bunch of parsley, finely chopped
- 60 grams of baby spinach
- 1 teaspoon each of cumin, turmeric and paprika powder
- Salt and pepper to taste
Preparation:
- Sauté onion, garlic, carrots, celery, potato and spices in a large pot over medium heat with a splash of water for 5 minutes. Stir frequently.
- Add vegetable broth, tomato paste and diced tomatoes and bring to a boil.
- Reduce the heat and add the lentils to the pot.
- Cover and simmer for 15 minutes until the lentils are cooked.
- Stir in the spinach and lemon juice and season with salt and pepper.
- Simmer for another 5 minutes.
- Garnish with parsley and enjoy warm!
Quick Veganuary recipes for dessert
And what shouldn't be missing after dinner? A few Veganuary recipes for dessert of course! Whether crispy cookies, a vegan tiramisu or apple crumble – vegan desserts are anything but boring and simply taste wonderful!
Quick, spoonable vegan cookie dough
Quick, healthy and only 210 calories per serving - this vegan cookie dough is simply the perfect dessert for anyone who is watching their diet and wants to treat themselves to something delicious every now and then.
Ingredients for 8 servings:
- 240 grams of canned chickpeas
- 55 grams of almond flour
- 30 grams of oat flour
- 30 grams of peanut butter with no added sugar
- 60 grams of dates, pitted
- 60 grams of dark chocolate
- 1 TL Vanilleextrakt
- 1 tsp baking powder
Preparation:
- Add dates, peanut butter and vanilla extract to the blender and blend to a puree.
- Add chickpeas, almond flour, oat flour and baking powder and mix everything into a thick dough.
- Then pour the dough into a bowl and add chopped chocolate.
- Mix lightly and enjoy immediately!
Veganuary Recipes: Sugar-free and vegan apple crumble
Whether for breakfast or as a light dessert in the evening – this vegan apple crumble is a real treat at any time of day!
Ingredients:
- 2 large apples, chopped
- 1 large banana, thinly sliced
- 20 grams of dates, chopped
- 1 teaspoon each cinnamon and nutmeg
- 1/2 teaspoon fresh ginger, finely chopped
- 1 tbsp lemon juice
Streusel-Topping:
- 90 grams of fine oat flakes
- 30 grams walnuts, chopped
- 120 grams applesauce, unsweetened
- 1 TL Vanilleextrakt
- A pinch of salt
Preparation:
- Preheat the oven to 190 degrees and line a baking dish with baking paper.
- For the filling, mix all the ingredients together well in a bowl and pour into the baking dish.
- Bake for 10 minutes.
- In the meantime, mix the topping ingredients together thoroughly in a bowl.
- Top the apple mixture with the streusel topping and bake for another 20 minutes until golden brown.
- Allow to cool slightly and serve with vegan ice cream or yogurt. And you have the perfect vegan apple crumble!
