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:
- Gently cook the onion in the oil, in a non-stick pan, until softened.
- Add the ginger, turmeric, and chili and cook for another 2 minutes.
- Add the tofu to the pan, mix, and cook over low heat for about 5 minutes stirring regularly.
- Add the cumin powder and stir.
- 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
4 whole-wheat hamburger buns, toasted
1 cup thinly sliced cucumber
Method:
- Squeeze grated sweet potato with paper towels to remove excess moisture and place in a large bowl.
- 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.
- 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.
- Stir yogurt, dill, and lemon juice together in a small bowl. Set aside.
- Heat oil in a large cast-iron skillet over medium-high heat. Add the patties. Cook until golden brown, about 3 minutes per side.
- 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:
- 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.
- 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.
- 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.
- Place greens in a large bowl and toss with the reserved dressing. Divide the greens between 2 plates and top with
