For those following a vegan diet and gearing up for a fast, it’s essential to focus on nourishing, plant-based meals that provide ample nutrients and satiety. In this article, we’ll explore a collection of pre-fasting vegan recipes designed to fuel your body with a balance of protein, complex carbohydrates, and fiber. These delicious recipes will help you feel satisfied and energized, making them ideal choices to prepare before embarking on your fasting journey.

Sweet Potato and Chickpea Buddha Bowl

Yield: 4 servings

Ingredients:

For the Sweet Potatoes:

2 large sweet potatoes, peeled and cubed
2 tablespoons of olive oil
1 teaspoon of ground cumin
1 teaspoon of paprika
1/2 teaspoon of garlic powder
Salt and black pepper to taste

For the Chickpeas:

1 can (15 ounces) of chickpeas, rinsed and drained
1 tablespoon of olive oil
1 teaspoon of ground cumin
1/2 teaspoon of paprika
1/2 teaspoon of turmeric
Salt and black pepper to taste

For the Buddha Bowl:

4 cups of cooked quinoa or brown rice
2 cups of baby spinach or mixed salad greens
1 medium cucumber, diced
1 medium avocado, sliced
1/4 cup of sliced almonds or seeds (such as pumpkin or sunflower)
Fresh cilantro or parsley, chopped (for garnish)

For the Tahini Dressing:

1/4 cup of tahini
2 tablespoons of lemon juice
2 tablespoons of water
1 tablespoon of maple syrup or agave nectar
1 clove of garlic, minced
Salt and black pepper to taste

Instructions:

Preheat the oven to 425°F (220°C).

In a large bowl, combine the cubed sweet potatoes, olive oil, ground cumin, paprika, garlic powder, salt, and black pepper. Toss to coat the sweet potatoes evenly with the spices and oil.

Spread the seasoned sweet potatoes on a baking sheet lined with parchment paper. Roast in the preheated oven for about 25-30 minutes until they are tender and lightly browned, flipping halfway through.

In the same bowl, combine the rinsed and drained chickpeas with olive oil, ground cumin, paprika, turmeric, salt, and black pepper. Toss to coat the chickpeas in the spices and oil.

Spread the seasoned chickpeas on another baking sheet lined with parchment paper. Roast in the oven for about 15-20 minutes until they are crispy and golden, shaking the pan occasionally.

In a small bowl, whisk together the ingredients for the tahini dressing: tahini, lemon juice, water, maple syrup or agave nectar, minced garlic, salt, and black pepper. Adjust the consistency by adding more water if needed.

To assemble the Buddha bowls, divide the cooked quinoa or brown rice among serving bowls. Top with roasted sweet potatoes, roasted chickpeas, baby spinach or mixed salad greens, diced cucumber, sliced avocado, and sliced almonds or seeds.

Drizzle the tahini dressing over the Buddha bowls.

Garnish with fresh chopped cilantro or parsley.

Serve the Vegan Sweet Potato and Chickpea Buddha Bowls and enjoy the flavorful and balanced meal!

Lentil Meatballs with Marinara Sauce

Yield: 4 servings

Ingredients:

For the Lentil Meatballs:

1 cup of dried green or brown lentils
2 tablespoons of ground flaxseeds
6 tablespoons of water
1 small onion, finely chopped
3 cloves of garlic, minced
1 medium carrot, grated
1/4 cup of fresh parsley, chopped
1 teaspoon of dried oregano
1 teaspoon of dried basil
1/2 teaspoon of paprika
1/2 cup of breadcrumbs (gluten-free if desired)
Salt and black pepper to taste
Olive oil for cooking

For the Marinara Sauce:

1 can (14 ounces) of crushed tomatoes
1 can (6 ounces) of tomato paste
2 cloves of garlic, minced
1 teaspoon of dried oregano
1 teaspoon of dried basil
1/2 teaspoon of dried thyme
1/2 teaspoon of sugar (optional, to balance the acidity)
Salt and black pepper to taste

For Serving:

Whole wheat pasta or zucchini noodles
Fresh basil leaves, chopped (for garnish)
Vegan Parmesan cheese (optional)

Instructions:

Cook the lentils according to the package instructions until they are tender but not mushy. Drain any excess liquid and let them cool.

In a small bowl, mix together the ground flaxseeds and water. Let it sit for 5 minutes to thicken and form a gel-like consistency.

In a large mixing bowl, combine the cooked lentils, chopped onion, minced garlic, grated carrot, chopped parsley, dried oregano, dried basil, paprika, breadcrumbs, salt, black pepper, and the flaxseed mixture. Mix well until everything is evenly combined.

Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.

Roll the lentil mixture into meatball-sized balls and place them on the prepared baking sheet. 

Brush the tops of the meatballs with olive oil.

Bake in the preheated oven for about 20-25 minutes until the lentil meatballs are firm and slightly browned.

While the meatballs are baking, prepare the marinara sauce. In a saucepan, combine the crushed tomatoes, tomato paste, minced garlic, dried oregano, dried basil, dried thyme, sugar (if using), salt, and black pepper. Stir well to combine.

Bring the marinara sauce to a simmer over medium heat. Reduce the heat to low and let it simmer for about 15-20 minutes, stirring occasionally to prevent sticking.

Cook the whole wheat pasta according to the package instructions, or spiralize the zucchini to make zucchini noodles.

Once the lentil meatballs are done baking and the marinara sauce is simmered, place the meatballs in the marinara sauce and let them simmer together for an additional 5 minutes to allow the flavors to meld.

Serve the lentil meatballs and marinara sauce over whole wheat pasta or zucchini noodles. 

Garnish with fresh chopped basil leaves and vegan Parmesan cheese, if desired.

Enjoy the flavorful Vegan Lentil Meatballs with Marinara Sauce!

Vegan Bean Burgers

Yield: 4 servings

Ingredients:

1 can (15 ounces) of cooked black beans, drained and rinsed
1/2 cup cooked quinoa
1/2 cup rolled oats
1/4 cup finely chopped onion
1/4 cup finely chopped bell pepper (any color)
2 cloves of garlic, minced
2 tablespoons tomato paste
2 tablespoons soy sauce or tamari
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon chili powder
Salt and black pepper to taste
Optional toppings: avocado slices, lettuce, tomato, onion, vegan cheese, vegan mayo, mustard, ketchup

Instructions:

In a large mixing bowl, mash the black beans with a fork or potato masher until mostly mashed but still with some texture.

Add the cooked quinoa, rolled oats, finely chopped onion, finely chopped bell pepper, minced garlic, tomato paste, soy sauce or tamari, ground cumin, smoked paprika, chili powder, salt, and black pepper to the bowl. Mix well to combine all the ingredients.

Let the mixture sit for about 10 minutes to allow the oats to absorb some of the moisture.

Divide the mixture into 4 equal portions and shape each portion into a patty with your hands.

Heat a non-stick skillet or grill pan over medium heat and lightly grease with oil.

Cook the bean patties for about 4-5 minutes on each side, or until golden brown and heated through.

Once cooked, remove the bean patties from the skillet and let them cool slightly before assembling the burgers.

Assemble the Vegan Bean Burgers by placing each patty on a bun or lettuce wrap, and add your desired toppings such as avocado slices, lettuce, tomato, onion, vegan cheese, vegan mayo, mustard, and ketchup.

Serve the Vegan Bean Burgers immediately and enjoy!