- May 15, 2024
Preparation:
Heat the oil directly in a saucepan over medium heat.
Add onion, carrots, celery, salt and cook for 5 minutes (until onion is translucent)
Add garlic, potatoes and cook for 5 minutes or until garlic is fragrant and potatoes begin to soften.
Add vegetable broth, water, rosemary and thyme sprigs to the pan.
Bring to a boil, then reduce heat to low and simmer for 15 minutes or until potatoes are tender.
Remove the green sprigs.
Add white beans and turn off the heat.
Pour about 4 cups of soup into a blender.
Mix on high speed until smooth.
Pour the mixed soup back into the pan and stir.
Add sun-dried tomatoes and fresh herbs, as soon as it boils again, turn it off.
Divide among plates and serve with crushed red pepper and croutons if desired
What Does Vegan Mean?
Vegan refers to people who refuse to eat or use any food derived from animals. These; It covers all foods such as meat, fish, eggs, honey, milk, cheese and animal products such as leather and wool. Vegans, who try to meet the nutritional values required from animal foods by getting them from plants and plant-based foods, also create a diet list based on grains, nuts and fruits.
Vegan people, who argue that vegan nutrition is not only healthy but also aims to protect the environment, reject animal foods and eat plant-based foods. In addition to foods, veganism also rejects the use of clothing of animal origin. The vegan diet model, which has become increasingly popular lately, has also led manufacturers to turn more towards vegan products.
The main food sources of the vegan diet, which is a plant-focused nutritional model because it involves rejecting animal foods, are vegetables. In addition to vegetables, basic vegan products include grains, some nuts, especially hazelnuts, vegetable oils such as olives, canola, sesame and avocado, legumes and plant-based meat-dairy alternatives.
How to Eat a Vegan Diet?
Since vegan nutrition is a radical and strict diet, the diet list should be prepared carefully and meticulously. Vegan nutrition, which basically involves avoiding animal foods, is done by determining a diet list dominated by plant products. This list can be consumed at more than one meal during the day.
The aim of the vegan nutrition model, which includes vegetable oils, fruits and nuts along with plant foods, is to both eat healthy and protect animals and the environment by avoiding animal foods.
What are the Types of Vegan Diets?
There is no single type of diet that is suitable for everyone who is vegan. There are more than one type of vegan diet, depending on the person’s health condition and other reasons. These can be explained as follows:
Raw Vegan Diet
Vegan people who follow a raw vegan diet consume only raw foods. The raw vegan diet consists mainly of uncooked fruits and vegetables, raw nuts and seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods such as kimchi and miso. The goal of a raw vegan diet is that cooking breaks down food and reduces its nutritional value.
Vitamins and minerals may be higher in fruits and vegetables, which provide antioxidants that can help reduce major diseases such as cancer and other risks, along with overall body health. However, raw vegan diets are restrictive at this point. This can lead to you being deprived of other important nutrients such as protein, vitamins D and B12, calcium, iron and iodine. For most people, a raw vegan diet may be considered safe in the short term, but in the long term, a raw vegan diet may pose health risks.
Vegan Keto Diet
The vegan keto diet is a very low-carb, high-fat, moderate-protein diet. The keto diet is generally considered rich in animal foods, but it can also be adapted to a vegan diet. On this diet, you get 75-80% of your calories from fat, 10-20% from protein, and 5-10% from carbohydrates. To maintain this balance in a vegan diet, you need to consume high-fat vegan foods such as avocados, nuts, seeds, coconut and olive oil. The vegan keto diet may also pose risks in the long term, just like the raw vegan diet.
Vegan Diabetic Diet
The vegan diabetic diet is rich in whole grains, beans, legumes and fiber and helps a person control blood sugar. Protein from beans, legumes, nuts, seeds, tofu, tempeh and seitan, as well as healthy and vegetable fats from avocados, nuts, coconut and olive oil, make the vegan diabetic diet work by keeping blood sugar stable.
High Protein Vegan Diet
Protein deficiency is one of the most important deficiencies seen in people on a vegan diet. Thanks to a high-protein vegan diet, it is possible to supplement this deficiency with plant foods containing protein. These foods are:
Hazelnuts and some nuts
Bean
Bean curd
quinoa
Oat
Seitan (Wheat gluten)
Vegan anti-inflammatory diet
Balanced vegan diets also naturally have anti-inflammatory properties. It is possible to reduce inflammation related to diseases such as type 2 diabetes, heart disease and cancer by consuming less animal foods.
Mediterranean Vegan Diet
Mediterranean vegan diet is the vegan version of the known Mediterranean diet. It is a diet rich in fruits, vegetables, grains, beans, nuts, and unsaturated fats, but unlike the original Mediterranean diet, it does not contain fish, dairy products and eggs. This diet is considered a safe diet as long as there is diversity to ensure adequate protein and vitamin and mineral intake.
