Kitchen

Cooking Lean and Green: Low-Fat Vegan Cooking Techniques and Recipes

On May 5, 2024 , updated on May 5, 2024 - 4 minutes to read

Cooking vegan while limiting the amount of fat can be a real challenge when striving for a healthier lifestyle. The vegan diet is often associated with the abundance of nuts, seeds and oils, which are essential sources of lipids. But with a few tips and methods, it is entirely possible to prepare delicious and nutritious dishes with little or no added fat. This article aims to explore various cooking techniques, as well as present recipes to assist you in your quest for low-fat vegan cooking.

Healthy cooking methods

Healthy Cooking Methods

Choose cooking methods that require minimal fat or none at all.

Steam cooking: Steaming preserves the nutrients present in the food and does not require the addition of fat. Vegetables, whole grains and legumes can be cooked this way.

Roasting in the oven: Use parchment paper or a silicone baking mat to prevent food from sticking. Vegetables such as chunks of squash, asparagus or tomatoes can be roasted without added fat.

Grilling: Grilling food on a non-stick grill reduces the need to add oil. Vegetables, flatbreads and even certain fruits are particularly suitable for this.

Stir-fry cooking: Non-stick pans allow you to sauté vegetables or tofu with very little or no oil. You can start cooking with a little broth or water to prevent sticking.

Braise: Vegetables braised in a flavorful liquid, such as vegetable stock or wine, can develop deep flavors without requiring fat.

Tips for reducing fat

Adapting your cooking to reduce fat involves making some changes in the choice of your foods and the way you prepare them.

Use fruit purees: Apple, banana or pumpkin purees can replace fat in cake, muffin and bread recipes.

Opt for unsweetened plant-based yogurts: These can replace cream in sauces or soups.

Include fatty vegetables naturally: Avocados, olives and coconut are rich in good fats and can be added in moderation.

Choose low-fat vegan cheeses: There are vegan cheese options designed to be lower in fat than their traditional counterparts.

Choose unsweetened plant-based milks: These milks can be used as a base for smoothies or sauces without adding unnecessary fat.

Featured recipes

Featured Recipes

Experiment with the following recipes for vegan cuisine that’s rich in flavor and low in fat.

Satisfying Vegetable Soup:

  • 2 carrots, diced
  • 2 stalks of celery, chopped
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 liter of fat-free vegetable broth
  • 400g crushed tomatoes
  • 100g red lentils
  • Herbs of your choice (thyme, bay leaf, parsley)
  • Spices (turmeric, paprika, black pepper)

Sauté the onion, garlic, carrots and celery in a large saucepan with a little stock until soft. Add the rest of the broth, the tomatoes and the lentils. Season with herbs and spices, then simmer until the lentils are cooked.

Colorful Quinoa Salad:

  • 200g quinoa, rinsed and cooked
  • 1 red pepper, diced
  • 1 cucumber, diced
  • Chopped fresh parsley
  • Juice of 1 lemon
  • Lemon zest
  • 1 clove of garlic, minced

Mix the cooked quinoa with the fresh vegetables. Season with parsley, lemon juice and zest, and garlic. Let sit in the refrigerator so the flavors blend.

Vegetable Curry with Coconut Milk:

  • 400 ml light coconut milk
  • 400g mixed vegetables (broccoli, snow peas, carrots)
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon curry paste

In a large skillet, sauté the onion and garlic in a little broth. Add the curry paste and fry for a minute. Pour in the coconut milk, add the vegetables and simmer until the vegetables are tender.

Black Bean Brownies:

  • 1 can black beans, drained and rinsed
  • 2 tablespoons of cocoa powder
  • 100g coconut sugar
  • 1 teaspoon of vanilla extract
  • 1 pinch of salt

Blend all ingredients in a food processor until smooth. Spread in a lined tin and bake at 175°C for 20-25 minutes.

These recipes demonstrate that it is possible to enjoy exquisite vegan dishes while paying attention to the fat content of your preparations. A low-fat vegan diet doesn’t mean sacrificing taste or satisfaction. On the contrary, it opens the door to limitless culinary creativity, where the natural flavors of food can really shine. Enjoy experimenting in the kitchen, and discover new ways to enjoy the richness of a healthy vegan diet.

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