How to Build Balanced and Delicious Vegan Meals

Are you looking to create satisfying vegan meals but sometimes feel stuck in a rut?

Let me share a game-changing formula that has transformed my plant-based cooking. This simple approach ensures both nutritional balance and delicious results every time.

This "formula" is inspired by the plate method, a simple visual guide that illustrates the general proportions of each plant-based food group necessary to ensure adequate nutrition.

The Plate Method

Following the evidence-based plate method, here's how to portion your meals:

- 1/4 plate: Plant-based protein

- 1/4 plate: Grains or starches

- 1/2 plate: Colorful vegetables

The plate method is officially endorsed and used by several major health organizations:

• USDA MyPlate (official U.S. dietary guidelines)

• Harvard School of Public Health (Healthy Eating Plate)

• American Diabetes Association (Diabetes Plate Method)

• Academy of Nutrition and Dietetics

While it's a great starting point, I believe it's essential to decide what kind of dish you want to make and how you want to season it to ensure consistent success. Here’s my personal twist on the plate method, broken down into simple steps to follow.

Step 1: Choose Your Style

Before diving into ingredients, consider what type of dish you're craving:

• Curry or stew

• Bean chili

• Buddha bowl

• Legume spread: hummus and more

• Pasta dish

• Salad

• Soup

• Veggie burgers/patties

Step 2: Select Your Protein Base

This should represent 1/4 of the plate. The protein sets the tone for the dish. Choose the rest of the ingredients accordingly.

• Tofu

• Lentils

• Beans

• Chickpeas

• Legume pasta

• Tempeh

• Seitan

• Textured vegetable protein

Step 3. Sauce or dressing

A great sauce ties everything together! Choose one that complements your protein base, using healthy fats and aromatics to add flavor and richness.

Healthy fats:

• Olive oil

• Tahini

• Avocado

• Nuts/

• Nut butters

Aromatics:

• Spices

• Garlic/Onion

• Tomato

• Ginger

• Fresh herbs

• Lemon

• Miso

  
  

Step 4. Grain or starch

This should represent 1/4 of the plate. Combine with the protein source for more flavor and nutrients. This portion is optional if using protein sources like lentils or beans that are naturally rich in carbohydrates.

• Rice

• Quinoa

• Couscous

• Pasta

• Bread

• Oats

• Potatoes

Step 5: Load Up on Vegetables (Half Your Plate!)

Fill half your plate with vegetables, keeping in mind:

• Mix different colors and textures for variety

• Choose what's in season for best flavor

• Combine complementary flavors

• Roast or sauté to bring out natural sweetness (skip the boiling - trust me!)

Step 6. Add toppings: Optional, but recommended

Add flavor and texture with: Nuts, seeds, dried fruits, fresh herbs, capers, olives, pickled onion, spring onions, lemon zest, chili flakes, croutons, sundried tomatoes, etc.

The combinations are endless!

Winning combinations to try:

• Red lentil curry with broccoli and rice

• Bean chili with onion, bell peppers and quinoa

• Hummus with crackers and "crudités"

• Black bean and sweet potato salad with a basil dressing

• Red bean and oat patties with avocado salad

• Pasta with lentil “bolognaise” and roasted eggplant

The Secret to Success

The real game-changer in vegan cooking is treating your sauce or dressing as a crucial component, not an afterthought. A well-crafted dressing combining healthy fats with aromatic ingredients brings your whole dish together, creating meals that are both nutritionally complete and incredibly satisfying.

Remember, these guidelines are just the beginning. Once you understand the basic formula, you can let your creativity shine and develop your own signature dishes.

Happy cooking!