The lentils bring fiber and protein to the meal, while the potatoes offer comfort and energy. Together, they create a balanced plate that’s nourishing without being heavy. This recipe uses simple ingredients like carrots, parsnips, and fine beans, all simmered with tomatoes, smoked paprika, and tamari for a deep, savory taste.

You can make it ahead of time and reheat it during the week, so it’s also great for meal prep. It keeps well and tastes just as good the next day. The recipe feeds four to six people, so it works well for gatherings or batch cooking.

Top it with fresh thyme or even a spoonful of vegan pesto before baking for extra flavor. However you serve it, this vegan shepherd’s pie is comfort food done right – wholesome, easy, and full of plant-based goodness.

Read more: Caramelized Shallot And Wild Mushroom Pizza

A wholesome vegan dinner

This popular dinner is easy to make and customize with your favorite vegan cheese.

No ratings yet

Servings6

Ingredients

Lentil and vegetable filling

• 2 onions
• 3 cloves of garlic
• 1 carrot
• 1 parsnip
• 10 fine beans
• 2 × 400g tins of lentils
• 1 tbsp oil
• 2× 400g tins of chopped tomatoes
• 1 tsp smoked paprika
• 2 bay leaves
• 1 tbsp maple syrup
• 2 tbsp tamari or soy sauce

Mashed potato topping

• 1½ kg potatoes
• 100 ml oat milk
• 3 tbsp olive oil
• Salt and ground black pepper

Garnish

• Few sprigs of fresh thyme

Instructions

• Prep the veg: Preheat the oven to 200°C fan/425°F/gas 7. Peel the onions and garlic and finely dice. Chop the carrot, parsnip and fine beans into bite-sized pieces. Drain and rinse the lentils. Cut the potatoes into even, bite-sized pieces for even boiling, leaving the skins on.
• Cook the potatoes: Fill a large saucepan with boiling water. Add the chopped potatoes and 1 tablespoon of salt. Bring to a boil, then reduce to a simmer, and cook for 20 minutes or until soft. Drain and set aside.
• Sauté the aromatics and veg: Heat a large saucepan over a medium heat, add 1 tablespoon of oil, and sauté the onions for 5–6 minutes, until lightly browned. Add the garlic, chopped vegetables and lentils with a pinch of salt. Cover and sweat for 5 minutes, stirring occasionally. If necessary, add 2 tablespoons of water to prevent sticking.
• Make the lentil-vegetable filling: Stir in the chopped tomatoes, 1 teaspoon of salt, . teaspoon of black pepper, the smoked paprika, bay leaves, maple syrup and tamari or soy sauce. Mix well, bring to a boil, then reduce the heat to medium, and simmer for 5–6 minutes. Remove from the heat and adjust the seasoning to taste.
• Mash the potatoes: To the boiled and drained potatoes, add the oat milk, 3 tablespoons of olive oil, 1 teaspoon of salt, and . teaspoon of black pepper. Mash until smooth and adjust the seasoning to taste.
• Assemble the pie: In a casserole dish, add all the lentil filling, ⅔ of the way up the dish, then top with the mashed potato, spreading evenly.
• Texture the topping: Use a fork to create ridges on the mashed potato topping for a crispy finish.
• Bake: Bake in the preheated oven for 15 minutes, or until the potato topping is golden.
• Garnish and serve: Remove the thyme leaves from their stalks and sprinkle over the cooked pie. Serve hot with your favorite salads.

TIP: Top the potato with 100g of your favourite pesto before baking to take it to the next level!

The Happy Pear 20: Learnings and recipes from the first 20 years, is on sale now, priced £23.99. Published by Gill Books.

Read more: High-Protein ‘Pizza Night’ Salad

This article was written by David and Stephen Flynn on the PBN Website.

Chickpeas are an excellent source of plant-based protein and fiber, while cauliflower offers a dose of vitamins C and K. Potatoes add heartiness to the meal, providing energy-boosting carbohydrates. The mango chutney and curry paste lend a unique sweetness and spice, while the sultanas bring a touch of fruitiness that balances the savory flavors.

This dish is great for a cozy dinner, as it’s simple to make and packed with nourishing ingredients. It’s perfect on its own or paired with pilau rice or naan bread for an extra filling meal. Not only is it flavorful, but it’s also a great way to enjoy a nutritious, vegan meal with minimal effort.

Read more: How To Make This Game-Changing Vegan Lasagna Soup

Oven-baked butter chickpeas

Try these oven-baked butter chickpeas with cauliflower, baby potatoes, onion, and a tasty mango chutney.

4.34 from 30 votes

Servings4

Ingredients

• 1 small cauliflower torn into bite-sized florets, leaves and stem discarded
• 8 new or baby potatoes
• 1 red onion quartered
• Drizzle of sunflower oil
• 1 x 400 ml can of full-fat coconut milk
• 1 tbsp medium curry paste
• 1 tbsp tomato purée paste
• 1 tbsp mango chutney
• Pinch of chili red pepper flakes
• 1 tbsp sultanas golden raisins
• 1 x 400 g can or jar of chickpeas drained and rinsed
• Generous pinch of sea salt
• Juice of ½ unwaxed lemon
• Small handful of coriander cilantro leaves, to serve

Instructions

• Preheat the oven to 200°C/400°F/gas mark 6.
• Arrange the cauliflower, potatoes and red onion in a large, deep roasting tray, or over two smaller trays. Drizzle with sunflower oil, then roast in the oven for 20 minutes.
• Meanwhile, pour the coconut milk into a jug (pitcher) or bowl, then whisk in the curry paste, tomato purée, mango chutney and chili flakes. Set aside.
• Carefully remove the roasting tray from the oven and add the sultanas and chickpeas.
• Pour the spiced coconut milk around the vegetables, fully coating the sultanas and chickpeas.
• Return the roasting tray to the oven and cook for 30 minutes until the simmering sauce has thickened and the vegetables have softened.
• Remove from the oven and season with salt. Drizzle over the lemon juice and scatter with coriander leaves just before serving.

EASY TIP

Use a deep roasting tray that will hold all of the ingredients, plus the coconut sauce. If your roasting tray appears too full, transfer the ingredients to a cast-iron or ovenproof glass casserole dish.

This recipe was republished with permission from Vegan Pantry by Katy Beskow (Quadrille, £22), Photography © Luke Albert

Read more: 30-Minute Creamy Vegan Lentil Curry

This article was written by Editorial Team on the PBN Website.

This meal works well for weeknight dinners or when you want something filling and comforting. You can make it ahead of time, as it reheats easily. The combination of potatoes and vegetables like aubergine and mushrooms makes this dish wholesome and practical for any occasion. Pair it with a side of greens or enjoy it as is for a complete meal.

The recipe comes from Christina Soteriou’s vegan cookbook Big Veg Energy. Her twist on traditional mash adds a new layer to this classic dinner idea, making it a great way to switch up your meals while keeping them plant-based and delicious.

Read more: Easy Vegan Sweet Potato And Kale Chili

Pulled aubergine ragu

Comfort food that make perfect leftovers is just what you want in the middle of winter. This dish takes some time to make but it's absolutely worth it.

No ratings yet

Duration1 hour hr 25 minutes mins

Servings4

Ingredients

For the ragu

• 30 G Dried mushrooms wild, oyster, porcini or a mix
• 3 Medium aubergines
• 1 Carrot
• 1 Onion
• 1 Celery stick
• 4 Garlic cloves
• 3 TBSP Olive oil
• 3 TBSP Tomato purée
• 1 TBSP Balsamic vinegar
• 125 ML Red wine
• 1 Vegetable stock cube gluten-free if needed
• 3 TBSP Nutritional yeast
• 400 ML Passata
• Salt and freshly ground black pepper

For the hummus mash

• 1.25 KG Potatoes
• 350 G Hummus shop-bought or homemade
• 1 TBSP Olive oil

For the walnut parmesan

• 35 G Walnuts
• 1 TBSP Nutritional yeast
• ¼ TSP Garlic powder
• ¼–½ TSP Flaky sea salt

Instructions

• In a bowl, pour 300ml of boiling water over the dried mushrooms, then set aside to soak.
• Preheat the oven to 210°C/190°C fan.
• Pierce the aubergines all over with a fork. Arrange on a baking tray and roast for 45–55 minutes (depending on their size). Alternatively, you can burn them on a gas hob by placing them over the flame for 15–20 minutes, turning frequently with metal tongs, until they are evenly charred. They are done when the skin is wrinkly and they are very soft, almost collapsing in on themselves.
• When the aubergines are cooked, set them aside to cool, covered with a plate or lid. Once cool, carefully peel them (the skin should come off very easily), then use your fingers or a fork to pull the flesh into long, thick strips.
• Meanwhile, peel and finely dice the carrot and onion. Finely dice the celery and mince the garlic. Heat the olive oil in a large saucepan over a medium heat. Add the onion, carrot, garlic and celery and season with plenty of salt and pepper. Sauté for 10–15 minutes until softened but not brown.
• Add the tomato purée, balsamic vinegar and wine, and let it cook off for a few minutes until the wine has reduced. Then add the mushrooms, along with their soaking water, taking care not to add any grit that may have gathered at the bottom of the bowl. Add the stock cube, nutritional yeast and passata, and stir to combine.
• Bring to the boil, then reduce the heat to low and simmer, stirring occasionally, for 15–20 minutes. If it’s looking dry, add a splash of water.
• Add the aubergines to the sauce and stir gently. Cook for another few minutes to combine the flavours, and season very well with salt and pepper.
• Meanwhile, bring a large saucepan of well-salted water to the boil. Peel the potatoes and cut them into chunks. Once the water has come to the boil, add the potatoes and cook for 12–15 minutes or until just cooked. Drain and leave to steam dry for a few minutes in the colander.
• Return the potatoes to the empty saucepan. Add the hummus and use a potato masher or a fork to mash them until smooth. Season well with salt and pepper and stir in the olive oil to give it some extra creaminess.
• To make the walnut parm, lightly toast the walnuts in a dry frying pan over a medium heat for 3–5 minutes. Add them to a small blender or finely chop by hand. Blitz or stir through the rest of the ingredients.
• To serve, spoon a generous amount of hummus mash into a bowl, then load with the pulled aubergine ragu and top with the walnut parm. Enjoy.

Extracted from Big Veg Energy by Christina Soteriou (Ebury Press, £26), Photography by Joe Woodhouse.

Read more: Curry Spiced Red Lentil Stew

This article was written by Christina Soteriou on the PBN Website.

The soup combines simple ingredients like swede, carrots, potatoes, celery, and onion, simmered with vegetable stock and blended until smooth. The ginger shines through, giving the soup a warming depth that complements the natural sweetness of the vegetables. It’s topped with dairy-free yogurt and chili flakes for extra creaminess and spice, but you can add croutons or chili tempeh for a more filling meal.

This hearty soup is quick and easy to make, perfect for a midweek dinner or meal prep. Leftovers can be stored in the fridge or frozen for later, making it a convenient option for busy days. Serve it with crusty bread, and you’ve got a vegan meal that’s wholesome, flavorful, and perfect for sharing.

Read more: How To Make This Vegan Butter Bean Tikka Curry

Spicy swede soup with ginger

This ginger and swede soup is a speedy weeknight meal perfect for cold evenings when you want a comforting dish. It takes only 30 minutes to make and is really easy to prepare.

No ratings yet

Duration30 minutes mins

Cook Time20 minutes mins

Prep Time10 minutes mins

Servings4

Ingredients

• 1 brown onion chopped
• 1 garlic clove peeled
• 2 teaspoon extra virgin olive oil
• 2 stalks celery
• 3 medium-size white potatoes
• 3 large carrots
• 1 large swede
• 1 1- inch piece fresh ginger
• 2 vegetable stock cubes bouillon cubes
• 600-800 ml water
• Salt and pepper to taste

To serve

• Dairy-free yogurt
• Chili flakes

Instructions

• To a large saucepan over medium heat, add a little olive oil. Roughly chop the onion and garlic and add then to the pan.
• Peel the potatoes, carrots and swede and cube them. Chop up the celery and add the veg to the saucepan.
• Peel and roughly cut up the piece of ginger and add to the saucepan alongside the vegetable stock cubes and water. Cook everything for about 20 minutes or until all the veg are softened.
• Transfer the soup to a blender and blend for 3-4 minutes or until smooth. Keep the soup warm in the stove until ready to serve.
• Serve with dairy-free yogurt & chili flakes (+ optional chili tempeh chunks or croutons).

This recipe was republished with permission from Romy London. Find the original recipe here.

Read more: How To Make This Vegan Miso Caramel Eggplant

This article was written by Romina Callwitz on the PBN Website.

Read more: Creamy One-Pot Vegan Gnocchi Bake

Before the soup is ready, you’ll bake your croutons. All you need is olive oil, vegan parmesan, and Herbs de Provence. This is a blend of dried herbs like thyme, rosemary, oregano, and marjoram, commonly used in French cooking to add aromatic flavor.

Share this soup with your loved ones or enjoy it on your own during cold nights. For an added touch, top your soup with some vegan parmesan, parsley, and a squeeze of lemon juice (optional). Give this rustic soup a try if you want a simple and warming meal.

Read more: This ‘Beef’ Braised In Wine Is Completely Vegan

Rustic white bean and kale soup

For a cozy soup high in plant protein try this rustic white bean and kale soup with homemade croutons. This soup contains kale, cannellini and butter beans, and potatoes. The croutons are flavored with herbs and vegan Parm.

No ratings yet

Duration35 minutes mins

Cook Time25 minutes mins

Prep Time10 minutes mins

Servings3

Ingredients

• 2 tbsp extra virgin olive oil
• 1 medium onion finely chopped
• 2 cloves garlic minced
• 2 medium potatoes diced
• 1 liter vegetable broth
• 1 tin cannellini beans drained
• 1 tin butter beans drained
• 100 g curly kale roughly chopped
• Salt and pepper to taste

For the croutons

• Roughly 250-300g rustic bread ripped into bite-size chunks
• 2 tbsp extra virgin olive oil
• 1 tbsp Herbs de Provence
• 1 tbsp vegan parmesan

For serving

• Fresh herbs e.g. curly parsley
• Vegan parmesan shavings

Instructions

• Preheat the oven to 180°C.
• In a bowl, toss the rustic bread chunks with olive oil, then sprinkle in mixed herbs and vegan parmesan to evenly coat. Spread the bread chunks on a baking tray and bake in the preheated oven for 10-12 minutes, or until golden and crispy.
• In a large saucepan, heat 2 tablespoons of olive oil over medium heat. Add chopped onions and sauté until translucent, for about 3-4 minutes. Add minced garlic and cook for an additional minute.
• Add diced potatoes to the saucepan and pour in the vegetable broth. Bring to a gentle boil, then reduce heat and simmer for 10-12 minutes or until the potatoes are tender.
• Stir in the drained cannellini beans and butter beans, along with the chopped kale. Simmer for an additional 5-7 minutes until the kale is wilted and tender. Season the soup with salt and pepper to taste.
• Ladle the white bean and kale soup into serving bowls, top each bowl generously with the freshly baked rustic bread croutons. Sprinkle additional vegan parmesan shavings over the soup alongside some fresh parsley (optional) and get ready to dig in.

This recipe was republished with permission from Romy London.

Read more: Vegan Mushroom Calamari Spaghetti

This article was written by Romina Callwitz on the PBN Website.

Read more: Making Vegan Cheese From Scratch: 4 Easy Recipes To Try

Nutritional yeast adds a cheesy depth, while a dash of turmeric enhances the color. This simple recipe transforms classic fondue into a plant-based showstopper without sacrificing flavor. To make this fondue, whisk soy milk and cornstarch in a saucepan until smooth. Heat the mixture and stir in plant-based butter, grated vegan cheese, nutritional yeast, and turmeric.

Simmer gently, stirring frequently, until the cheese melts and the sauce thickens into a creamy, luxurious fondue. The kala namak or salt balances the flavors perfectly, creating a dish that’s both savory and indulgent. Serve the fondue warm in a pot, accompanied by toasted bread, boiled potatoes, or fresh vegetables for dipping. It’s versatile and pairs well with a variety of textures and flavors.

Read more: 25 Cheese Recipes That Are Warming, Comforting, And Completely Vegan

Creamy alpine fondue

This creamy alpine fondue is a warm, comforting dish perfect for gatherings or cozy evenings. This vegan version uses soy milk, plant-based butter, and melting vegan cheese to replicate the creamy, rich texture of traditional fondue.

No ratings yet

Servings6

Ingredients

• 625 ml soy milk
• 2 heaped tablespoons cornflour
• 70 g vegan butter or margarine
• 100 g melting style vegan cheese grated
• 4 tablespoons nutritional yeast
• A dash of turmeric powder
• Salt or kala namak

To serve

• Toasted bread
• Boiled potatoes
• Vegetables of choice

Instructions

• Pour the milk into a medium saucepan and whisk in the cornflour until dissolved. Heat over a medium heat. Add the butter and stir until the sauce thickens. Add the grated cheese, nutritional yeast, turmeric, and a large pinch of salt or kala namak.
• Stir briskly until the cheese is melted. Simmer and stir over a low heat for a further minute. Remove from the heat. The fondue will thicken once it cools.
• Transfer to a warmed bowl or fondue pot. Serve immediately with lightly toasted bread and a selection of vegetables.

This recipe was reprinted with permission from Nadia Fragnito from The Vegan Italian Kitchen and excerpted from NATALE: Recipes for a Vegan Italian Christmas. You can find her website here and her Instagram here.

Read more: 10 Vegan Potato Recipes

This article was written by Nadia Fragnito on the PBN Website.

Read more: 30 Fall Recipes To Warm Up Your Evenings

All forms of pumpkin make up this list: including fresh, pureed, and even the seeds. Using pumpkin puree in vegan dishes adds creaminess without needing dairy, while pumpkin seeds provide a good dose of protein and healthy fats. Whether enjoyed in savory or sweet dishes, there are countless ways to savor this nutrient-packed vegetable. Each recipe on this list offers distinct pumpkin flavor, from oven-baked pumpkin French toast for breakfast to a pumpkin red lentil curry for dinner.

Read more: 9 Vegan Lunches To Make In October

Creamy pumpkin pasta bake

The first recipe on this list is a no-brainer for chilly fall evenings. Ela Vegan’s creamy pumpkin pasta bake features pumpkin puree, vegan cheese, and a variety of herbs and spices. This autumnal pasta dish is not only easy to make but also incredibly comforting to eat. Best of all, it can be prepared in under an hour, making it a go-to staple during the colder months.

Find the recipe here.

Oven-baked pumpkin French toast

For an indulgent fall breakfast, Yecenia Currie’s oven-baked pumpkin French toast is an excellent choice. It’s made with pumpkin puree and infused with classic fall flavors like maple syrup, cinnamon, vanilla, and ground nutmeg. After baking, you’ll top the French toast with coconut whipped cream, more maple syrup, and some toasted pecans. This is a perfect autumnal treat that’s both comforting and flavorful.

Find the recipe here.

Pumpkin and red lentil curry

For something spicy, high in protein, and warming, try this pumpkin and red lentil curry by Natlicious Food. All you need for the dish is basic ingredients like plant-based mince, lentils, and fresh pumpkin, the curry comes together quickly to make a hearty dish. Serve it with basmati rice, plant-based yogurt, and a sprinkle of sliced red chilis and spring onions for a great, zingy dinner.

Find the recipe here.

Vegan pumpkin pie cheesecake

Whether you’re planning a vegan Thanksgiving or you just love the flavor of pumpkin, this pumpkin pie cheesecake will be a hit this fall. This dessert from Romy London includes a vegan pie crust, and a cashew, pumpkin filling. Using soaked cashews, pumpkin puree, typical fall spices, and agar agar for thickening, the filling is simple to make.

Find the recipe here.

Chickpea and pumpkin pilaf

This chickpea and pumpkin pilaf from Natlicious Food is an ideal fall meal. It’s an easy one-pan recipe that is ready to eat in just 20 minutes. All you need for this recipe is your fresh pumpkin grated and cooked with tomato paste, bulgur wheat, and chickpeas. Then, you need to mix well and cook your dish with added water until everything is cooked. Finally, dress with pumpkin seeds, vegan feta, and parsley, and serve with plant-based yogurt or salad.

Find the recipe here.

Pumpkin baked oatmeal

Another breakfast recipe on this list is this tasty pumpkin baked oatmeal by World of Vegan. To make this recipe, start by mixing oats, chia seeds, and pumpkin puree with fall spices, baking powder, and non-dairy milk. Next, add your mixture to a loaf tin. Then, sprinkle pecans and pumpkin seeds on top before baking. Finally, serve while hot with maple syrup.

Find the recipe here.

Creamy pumpkin dauphinoise

The last recipe on this list is an autumnal take on the traditional potato dauphinoise. This dish by BOSH! uses mixed, fresh pumpkins, Piper potatoes, and vegan cheese for the base. A vegan dauphinoise cream makes this dish fragrant and creamy thanks to the plant-based cream and the garlic, rosemary, and thyme. Try this dish for dinner for a comforting meal.

Find the recipe here.

Read more: 11 Vegan Apple Dessert Recipes

This article was written by Kaitlyn Lourens on the PBN Website.

Read more: 8 Vegan Creamy Bake Recipes

The dish is brought together with a rich, savory dairy-free béchamel sauce made from plant-based milk, miso, and nutritional yeast, which adds a cheesy, umami depth. With a sprinkle of cayenne pepper and fresh thyme, the bake delivers a comforting, flavorful meal perfect for cooler weather.

As the bake cooks, the sauce thickens beautifully, coating the tender vegetables in creamy goodness. The addition of panko breadcrumbs creates a satisfying, golden crust that complements the soft interior. This vegan dish pairs perfectly with a simple salad, braised greens, or a pot of beans, making it versatile enough for weeknight dinners or cozy fall gatherings. The recipe also suggests using any leftover butternut squash in grain bowls or salads, adding even more value to this seasonal, plant-based meal.

Read more: 17 Vegan Dinner Recipes Where Vegetables Are The Main Event

Cheesy butternut squash bake

Sweet, savory, and cheesy, this satisfying cheesy butternut squash and potato bake makes for a fabulous dinner alongside a simple salad, braised veggies, or beans. Try this excellent weekend dinner for when you want to impress friends.

No ratings yet

Servings6

Ingredients

• ½ small butternut squash 14 ounces/396g, peeled, seeded, and cut into slices 1/4 inch (6mm) or thinner
• 4 medium Yukon Gold potatoes 11/2 pounds/680g total, scrubbed and thinly sliced
• 1¼ teaspoons fine sea salt plus more to taste
• ½ teaspoon freshly ground black pepper plus more to taste
• 4 tablespoons olive oil
• ¼ red onion or 1 large shallot 3 ounces/85g, chopped
• 4 garlic cloves finely grated or pressed
• ¼ cup 31g all-purpose flour
• 2½ cups 590ml nut milk, oat milk, soy milk, or store-bought plant-based milk
• ½ cup 120ml water
• 1½ tablespoons yellow or red/brown miso
• ¼ cup 20g nutritional yeast
• 1 tablespoon fresh lemon juice plus lemon wedges for serving
• 1 tablespoon fresh thyme leaves plus more for garnish
• ½ teaspoon cayenne pepper
• ½ cup 40g panko breadcrumbs

Instructions

• Preheat the oven to 350°F (180°C).
• In a large bowl, toss the squash and potatoes with ¾ teaspoon of the salt and ¼ teaspoon of the pepper.
• In a medium saucepan, heat 3 tablespoons of the olive oil over medium-high heat until it shimmers. (You can also do this directly in the dish you’ll be baking in, if it’s flameproof.) Add the onion and garlic and cook, stirring frequently, until soft and starting to brown, 2 to 3 minutes.
• Reduce the heat to medium, add the flour, and whisk until it’s starting to turn golden, about 30 seconds. Slowly whisk in the milk and water. Increase the heat to medium-high and bring to a simmer, stirring frequently, until the sauce is thick enough to coat the back of a spoon, 4 to 5 minutes. Remove from the heat.
• In a small bowl, whisk the miso with ¼ cup (60ml) of the hot sauce until smooth, then transfer it back to the saucepan and stir to combine. Stir in the nutritional yeast, lemon juice, thyme, cayenne, ¼ teaspoon of
• the salt, and the remaining ¼ teaspoon black pepper. Taste—it should taste aggressive, since the vegetables are so mild—and season with more salt as needed.
• Transfer about ½ cup (120ml) sauce to a 3-quart (3L) baking dish (such as an oval casserole), 9-inch (23cm) square pan, or large deep ovenproof skillet. (If you made the sauce in the dish you’ll be baking in, pour all but about ½ cup/120ml sauce out into a large measuring cup.)
• On top of the sauce, make a single layer of overlapping squash and potatoes (no need to be exacting!). Add
• ½ cup (120ml) sauce over the top, spreading evenly. Repeat with another layer of vegetables and sauce, continuing until you have used up all the vegetables and ending with ½ cup (120ml) sauce.
• Cover with a lid or sheet pan and bake until the sauce is bubbling at the edges, 30 minutes. Uncover and bake until the vegetables are very soft and the sauce is thick and bubbling in the center of the dish, 30 to 40 minutes.
• While the dish is baking, in a small bowl, stir together the panko, remaining 1 tablespoon olive oil, and remaining ¼ teaspoon salt.
• When the casserole has about 10 minutes remaining, scatter the panko mix over the top. It should brown nicely by the time the sauce is bubbling.
• Remove from the oven, scatter with thyme and more black pepper, if desired, and let cool for 10 minutes before serving warm, with lemon wedges.

Reprinted with permission from Mastering the Art of Plant-Based Cooking by Joe Yonan, copyright © 2024. Published by Ten Speed Press, a division of Penguin Random House, LLC.

Read more: 30 Fall Recipes To Warm Up Your Evenings

This article was written by Joe Yonan on the PBN Website.

Read more: 10 Vegan Potato Recipes
This recipe simplifies the process while still delivering the comforting flavors of the original. In just 30 minutes, you can create a flavorful dish that doesn’t compromise on taste or texture. The vegetables, potato, carrot, and sweet peas, are cooked in a rich tomato-based sauce, flavored with aromatic spices like cumin, turmeric, and green chilies.

This not only makes the recipe quicker but also keeps it accessible for home cooks looking for a weeknight-friendly version of malai kofta. By removing the time-consuming frying step and opting for coconut cream, this malai kofta becomes a healthy, dairy-free option. The dish includes tofu as a protein, and the dish is great with rice or with naan, making it a perfect meal for plant-based eaters.

Read more: 5 Comforting Dhal Recipes

30-minute malai kofta

This vegan take on the malai kofta excludes the dumplings for a quicker curry with the same flavorful, tomato sauce. Enjoy this curry with your favorite rice or vegan naan.

No ratings yet

Ingredients

For the kofta

• 2 russet potatoes cubed into small pieces
• 2 large carrots cut into small cubes
• 15 oz canned sweet peas

For the gravy

• 2 tbsp oil
• Generous pinch asafetida/hing can sub for onion powder
• 1 tsp cumin seed jeera
• 28 oz crushed tomatoes
• 4 oz diced green chilies
• 2 tbsp tomato paste
• 1 tbsp minced ginger not dried, ground
• 3 cloves minced garlic
• 1 tbsp coriander powder
• 1 tsp ground cumin
• 1 tsp turmeric
• ¼-½ tsp ground cayenne powder
• ¼ cup full fat coconut cream
• ½ tsp salt adjust to taste
• ¼ tsp garam masala
• ¼ cup minced cilantro
• 16 oz firm tofu

Instructions

For the kofta

• In a sauté pan, add potato and carrots. Heat and add 1/4 cup water. Cover and cook for 5 minutes until carrots begin to soften. Top with sweet peas. Turn off heat and set aside.

For the gravy

• Blend the tomatoes, not the paste, green chilies, ginger, and garlic to make a puree. Heat the oil in a saucepan to medium heat. Test the heat by adding one cumin seed to the oil; if it cracks right away oil is ready.
• Add the hing and cumin seeds and heat for 30 seconds.
• Add the tomato paste, coriander powder, turmeric, cayenne and cook for about 4 minutes on medium heat while constantly stirring. Add tomato mixture. Cook for 10-15 minutes over medium to low heat. Leave uncovered or vented. Stir occasionally.
• Mix in coconut cream, salt, and one cup of water. Then add cubed firm tofu and let it cook covered for 7 to 8 minutes on medium heat.
• Mix in garam masala and cilantro. Let it cook for another minute. Add kofta to pan.

This recipe was republished with permission from Crow Moon Kitchen. View the original recipe here.

Read more: 30 Fall Recipes To Warm Up Your Evenings

This article was written by Crow Moon Kitchen on the PBN Website.

Read more: Asparagus Is In Season Right Now – 7 Vegan Recipes To Try

For this vegan quiche recipe, you’ll use chickpea flour and various vegetables, making it vibrant and enjoyable to eat. With tender potatoes, broccoli, and asparagus as the main ingredients, this dish is satisfying and nutritious. Additionally, the quiche’s filling contains nutritional yeast and black salt to offer a cheesy and eggy flavor without using egg.

Versatility is one of the best things about this quiche — it’s perfect for many occasions. Whether served as a main dish or as a starter, you can enjoy this quiche warm or at room temperature, making it ideal for packed lunches, casual gatherings, or even an elegant homemade high tea. This quiche is straightforward to prepare, making it accessible to most cooks.

This recipe comes from V for Life, a UK charity working on behalf of older vegans and vegetarians.

Read more: 10 Vegan Potato Recipes

Asparagus, potato, and broccoli quiche

This vegan quiche features a chickpea flour filling with seasonal vegetables like potatoes, broccoli, and asparagus. The mixture is poured into a pre-baked shortcrust pastry and topped with tomatoes and optional vegan cheese before baking. It's a versatile dish perfect for a main or starter.

No ratings yet

Servings4

Ingredients

• 1 packet shortcrust vegan pastry

For the quiche mixture

• 120 g chickpea flour this cannot be substituted for any other kind of flour
• 600 ml hot vegetable stock or gluten-free vegetable stock
• 3 heaped tbsp nutritional yeast
• 1 tsp dried oregano
• ½ tsp dried basil
• ½ tsp turmeric
• ½ tsp black salt Kala Namak. Optional, but will give the mixture a taste of egg
• Jersey royal potatoes steamed or boiled until just cooked, and sliced into small pieces
• 4 broccoli florets steamed or boiled until cooked, and cut into quarters
• Spears asparagus uncooked
• 1 large tomato sliced
• Vegan cheese for topping optional

Instructions

• Preheat oven to 180°C/350°F/gas mark 4.
• Grease and line a 20cm/8-inch quiche pan.
• Roll out pastry to 0.5cm thickness and line quiche pan.
• Blind bake for 15 minutes. Remove and set aside for later.
• In a bowl combine the chickpea flour and half the stock. Whisk together well and set aside.
• In a wide-bottomed saucepan, add the remaining stock, nutritional yeast, spices and black salt then bring to the boil. The mixture should begin to thicken quite quickly. When boiling, slowly add the chickpea mixture and stir continuously for 2–3 minutes.
• Remove from the heat. Add vegetables apart from asparagus to the mixture and combine well.
• Pour into the prepared pastry case. Top with asparagus spears and sliced tomato in a spiked flower shape. Add optional vegan cheese at this point.
• Bake in the oven for 30–40 minutes or until cooked. If cooking too quickly place foil on top until cooked through completely.

You can find more information about the charity at Vforlife.org.uk.

Read more: 20 Vegan Recipes High In ‘Complete’ Proteins

This article was written by VfL on the PBN Website.

Read more: 10 Vegan Potato Recipes

Rich in vitamins, minerals, and fiber, they provide a hearty base for any meal. Sweet potatoes, in particular, pack a punch with beta-carotene, which benefits eye health and adds a subtle sweetness that pairs perfectly with savory ingredients. These qualities make vegan potato salads ideal for picnics, BBQs, and casual summer meals.

Plant-based potato salads are easy to make and highly adaptable, making them a go-to dish for summer gatherings. You can prepare them with a range of ingredients, from creamy dressings made with vegan mayo to lighter, oil-free versions packed with fresh herbs and vegetables. These salads are enjoyed cold, making them perfect for warm weather. They’re always a hit at outdoor events where something refreshing yet satisfying is needed.

Read more: 7 Sweet Potato Recipes

3 vegan potato salad recipes

These three vegan potato salad recipes will be great additions to your summer menu. From smoky sweet potato salad to oil-free potato salad, you’ll find something that suits your taste and dietary preferences. Whether you’re looking for a hearty side dish for your barbecue or a light, refreshing option for a picnic, these recipes are sure to suit your needs.

Creamy vegan potato salad

Ela Vegan creates a creamy vegan potato salad that is also oil-free and super easy to make. This traditional potato salad gets a vegan twist with a rich, creamy dressing that’s completely plant-based. You can customize this versatile dish with your favorite herbs and vegetables, making it a perfect fit for any occasion.

Whether you’re serving it at a family gathering or packing it for lunch, this salad brings a familiar comfort that everyone will appreciate. Made with classic flavors like dill, onion, peppers, and pickles, there’s no doubt you’ll enjoy this nostalgic side dish.

Find the recipe here.

Oil-free potato salad

For a lighter, healthier take on the classic potato salad, try this oil-free version. This recipe comes from Clean Food Dirty Girl and combines refreshing ingredients to make this tasty side. It uses a creamy, tangy dressing made with plant-based yogurt and fresh herbs. This salad is refreshing, easy to prepare, and a perfect addition to any picnic or outdoor meal. The simplicity of the ingredients allows the flavors of the potatoes and herbs to really shine.

Find the recipe here.

Smoky sweet potato salad

This salad perfectly blends the natural sweetness of roasted sweet potatoes with the earthy richness of black beans. It comes from Dreena Burton and takes no time at all to make. Get your tinned beans out, chop your veggies, and serve with a tasty dressing.

The smoky, tangy dressing ties everything together, creating a bold and flavorful dish that’s sure to stand out at any summer gathering. If you enjoy a bit of spice, this salad is a must-try. It’s hearty enough to serve as a main dish or as a standout side for your next BBQ.

Find the recipe here.

Read more: 10 Vegan BBQ recipes

This article was written by Kaitlyn Lourens on the PBN Website.

Read more: 10 Vegan Dinners That Prioritize Whole Foods

Potatoes and sweet potatoes are versatile staples, offering a variety of flavors, textures, and nutritional benefits. Potatoes are rich in vitamin C, potassium, and dietary fiber, making them great for heart health and digestion. They have a starchy, smooth texture that works well in dishes like oil-free potato salad and creamy garlic potato gratin.

Sweet potatoes, on the other hand, are packed with beta-carotene, vitamin A, and antioxidants, which are essential for eye health and immune function. Their natural sweetness and creamy texture make them ideal for recipes like apple raisin stuffed sweet potatoes and sweet potato grilled cheese.

Both potatoes and sweet potatoes lend themselves to a wide range of culinary uses from savory to sweet. They can be roasted, mashed, grilled, or used in salads, casseroles, and even desserts. These recipes are not only delicious but also provide essential nutrients. For example, the smoky sweet potato salad with black beans combines the earthy sweetness of sweet potatoes with the protein-packed goodness of black beans, creating a satisfying and nutritious meal.

Read more: 11 Black Bean Recipes

10 vegan potato recipes

Whether you’re in the mood for a creamy gratin, a hearty salad, or a unique sweet potato grilled cheese, there’s something here to satisfy every craving. From comforting classics to innovative twists, here are 10 vegan potato recipes that are sure to inspire your plant-based cooking.

Read more: 15 Vegan Picnic Recipes

Garlic smashed potatoes with chimichurri sauce

This smashed potato recipe from Kate Friedman at Herbivore’s Kitchen is the perfect side dish or snack. Made by boiling fingerling potatoes, it takes oven-baked potatoes to a whole new level.

Simply mash each potato until they’re half an inch thick, and set in the oven to become brown and crisp. Add final touches by topping with a drizzle of oil, crushed garlic, and a fresh and spicy chimichurri sauce to make this dish come to life.

Find the recipe here.

Curry-spiced potato and quinoa cakes

If you want to try something different but easy to make, try these curry-spiced potato and quinoa cakes by So Vegan. This recipe mixes soft white potato with fiber-rich quinoa and plenty of herbs and spices to create perfect patties for a main meal. Top these potato cakes with sliced chili, fresh mint, and coconut cream for the right kick and freshness.

Find the recipe here.

Maple roasted sweet potatoes

This maple roasted sweet potato recipe by Romy London is a warm, comforting dish filled with fall flavors. You can enjoy this dish as a side or as a main, and it takes very little effort to put together. The combination of cubed sweet potato, toasted pecans, and smoked tofu makes for an excellent mix of sweet and salty. The maple syrup and tamari add depth of flavor to the baked sweet potato and glazed tofu.

Find the recipe here.

Creamy potato salad

This vegan-friendly potato salad comes from Ela Vegan and is great for picnics or barbecues. Rather than a store-bought vegan mayo, this dressing is made by blending cannellini beans, plant-based milk, hemp seeds, garlic, lime, and other ingredients to create a flavorful and creamy sauce to coat the potatoes. Add chopped green pepper, red bell pepper, onion, dill pickles, olives, and onions for more flavor and crunch.

Find the recipe here.

Sweet potato katsu curry

This vegan take on a sweet potato katsu curry is easily adaptable to your preferences and a great dinnertime treat packed with flavor. This is another recipe from So Vegan and it incorporates slices of sweet potato, the vegan katsu sauce, and jasmine rice to create a satisfying and punchy meal.

Simply bake your sweet potato rounds, cook your rice, and put together your katsu curry sauce. The sauce is easily made by adding the curry powder, garlic, carrot, onion, maple syrup, and coconut milk together, heating it up, and blending it until smooth.

Find the recipe here.

Vegan garlic potato gratin

This recipe by Natlicious Food is the perfect vegan twist on the beloved potato gratin. It’s completely dairy-free but is still creamy with the addition of a plant-based cream cheese and potato mash. All you need to do to make this vegan potato gratin is add your base of mash to a baking dish, arrange 0.5cm thick slices of potato on top of the mash, add vegan cheese on top, and put in the oven.

Find the recipe here.

Apple and raisin stuffed sweet potato

This apple and raisin-stuffed sweet potato comes from Clean Food Dirty Girl. This dish is oil-free and super simple. Simply put your sweet potatoes into the oven and load them up with diced apples, raisins, chopped almonds, and a drizzle of maple syrup. It’s a great dinner option for those who want something a little sweeter.

Find the recipe here.

Oil-free potato salad

Another delish vegan potato salad recipe to try is another Clean Food Dirty Girl creation. It is completely egg-free, oil-free, and dairy-free. Made with a blend of soaked cashews, nutritional yeast, apple cider vinegar, mustard, garlic, and salt, this recipe offers an easy, from scratch vegan mayo option that tastes amazing. The base is simple: unpeeled and quartered red potatoes, chopped celery, onion, parsley, and dill.

Find the recipe here.

Smoky sweet potato salad with black beans

Dreena Burton‘s smoky sweet potato salad with black beans is perfect for summer. The black beans add protein, and the sweet potato, bell peppers, and cucumber provide other nutrients. This slightly spicy and nicely tangy summer salad goes great with avocado, as a side salad, with other veggies, or with corn chips.

Find the recipe here.

Vegan sweet potato grilled cheese

Last but not least, here’s something you likely haven’t tried before. This sweet potato grilled cheese is another recipe by Romy London, and it’s completely vegan. You’d be surprised by how straightforward it is to make this dish.

Start by making your walnut mince with garlic and spinach. Then, slice and arrange your sweet potatoes on a skillet, flipping regularly until tender and golden. Load up your first slice with walnut mince, top with a slice of vegan cheese, and cover with another slice of sweet potato.

Find the recipe here.

Read more: 7 Vegan Asparagus Recipes

This article was written by Kaitlyn Lourens on the PBN Website.

Read more: 6 Vegan Pasta Salad Recipes

Traditional potato salads are typically not vegan because they often contain mayonnaise, which is made from eggs, and sometimes include dairy products like sour cream or yogurt. They may also incorporate bacon or other animal-based ingredients.

Thankfully, though, there are a wide variety of vegan potato salad recipes to choose from. One option is to use shop-bought plant-based alternatives to mayo and / or sour cream, and follow a traditional recipe with those. But the below recipe, which comes from Clean Food Dirty Girl, offers a new oil-free twist on potato salads.

Read more: 10 Vegan Burger Recipes: From Mac And Cheese To Buffalo Cauliflower

Oil-free potato salad

Potato salad can be a touchy subject for some. People get very passionate about their preferences and traditions. Maybe you grew up on vinegar-based salad or your dad would only use a certain brand of mayo. Have you been burned by bland spuds or your coworker’s strange ideas of “appropriate” potato salad ingredients? No matter your experience or feelings, we’re confident you’ll love our classic plant-based potato salad recipe

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Servings8 cups

Ingredients

Ingredients

• 3 pounds unpeeled red potatoes, washed and cut into quarters (about 6 large potatoes / 1.4 kg)
• 1 cup cup celery, chopped (100 g)
• 1 cup onion, diced (any variety / 160 g)
• ½ cup parsley, finely chopped (any variety / 10 g)
• 2 tbsp fresh dill, finely chopped (1 g)

Dressing

• 1 cup raw cashews, soaked in water for 10 minutes (130 g)
• 2 tbsp dried dates, pitted and soaked in hot water for 10 minutes (about 2 large dates, we like Medjool / 25 g)
• 1 cup water (235 ml)
• ¼ cup nutritional yeast (20 g)
• 2 tbsp apple cider vinegar
• 1 tbsp yellow mustard
• 2 cloves garlic, peeled and left whole (6 g)
• 1 tsp salt

Instructions

• Add the quartered potatoes to a large pot and cover them completely with water by 1 or 2 inches. Place a lid on the pot at an angle and simmer over medium heat for 20–25 minutes until tender, or until you can pierce them with a fork.
• Drain the potatoes and set them aside to cool.
• Make the dressing by draining the cashews and dates (discard the soaking water) and placing them into the blender, along with the new water, nutritional yeast, apple cider vinegar, yellow mustard, garlic, and salt. Blend until totally creamy and smooth, about 1–2 minutes. Set aside for now.
• When the potatoes are cool enough to handle, cut them into bite-sized pieces and place them into a large mixing bowl along with the celery, onion, parsley, dill, and all of the dressing from the blender.
• Gently stir until everything is combined. Taste for seasoning. Chill for at least an hour before serving. 

This recipe was created by Clean Food Dirty Girl. Start a trial to Plant Fueled Life for more plant-based and oil-free recipes like this. Photos by Amber Asakura.

Read more: 10 Vegan Dinners That Prioritize Whole Foods

This article was written by Molly Patrick on the PBN Website.

If you didn’t already know, dauphinoise is a classic French dish, typically made with thinly sliced and layered potatoes, cream, and garlic, often baked until tender and golden. The traditional version is known for its rich, creamy texture and comforting flavors. This pumpkin dauphinoise variation adds pumpkin to the potato dish, offering a seasonal twist and a unique texture. This adjustment makes the dish stand out and is great for vegans looking for plant-based versions of classic dishes.

Benefits of pumpkin

Pumpkin is an excellent addition to any savory dish, not only for its sweet and nutty flavor but because of its bountiful health benefits, too. Some of the health benefits of pumpkins include their high levels of vitamin A, which supports eye health, as well as vitamins C, E, and many B vitamins.

The antioxidants in pumpkin, like beta-carotene, play a role in reducing the risk of chronic diseases. Being high in fiber, pumpkin can improve digestion. Moreover, its potassium content may benefit heart health. These health benefits make pumpkin a great addition to a healthy diet.

Pumpkin dauphinoise recipe

This indulgent pumpkin dauphinoise recipe is a completely plant-based twist on the French classic. With the addition of sweet pumpkin and creamy plant-based sauce, you'll find this dish both comforting and moreish.

5 from 1 vote

Duration1 hour hr 35 minutes mins

Servings4 people

Ingredients

For the dauphinoise

• 3 mixed pumpkins
• 6 Maris Piper potatoes
• 3 large white onions
• 2 tbsp sugar
• 1 knob of plant-based butter
• 4 sprigs of fresh thyme
• 100 grams plant-based cheese
• Olive oil
• Salt and pepper to taste

For the dauphinoise cream

• 270 ml plant-based cream
• 350 ml plant based milk
• 4 cloves of garlic
• 4 sprigs of fresh thyme
• 4 sprigs of fresh rosemary
• White pepper to taste

Instructions

• Preheat the oven to 180°C.

Prepare the ingredients

• Peel the garlic cloves.
• Peel and slice onions.
• Peel and thinly slice the potatoes.
• Add potatoes to ice water and set aside.
• Slice the selection of pumpkins and set aside.

Make the Dauphinoise cream

• Pour plant-based cream and milk to a small saucepan.
• Add the fresh herbs, garlic and white pepper.
• Bring to a gentle simmer.

Make the dish

• Add onions to a casserole pan with sugar.
• Cook down with knob of butter and fresh thyme.
• Once caramelized remove onions from pan.
• Layer potatoes, pumpkin, onion plant-based cheese, salt, pepper and repeat.
• Pour over dauphinoise cream.
• Top with plant-based cheese.
• Put on the lid and cook for 45 mins in the oven.
• Then cook for 15 mins with lids removed for gratanation.

This recipe was republished with permission from BOSH!. You can view the original recipe here.

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This article was written by BOSH on the PBN Website.

Our collective love for the potato isn’t a new thing, and humans first domesticated these versatile tubers around 8,000 years ago in the South American Andes.

Indigenous communities in this part of the world still have a particularly close gastronomic relationship with potatoes, but the popularity of the vegetable has spread far beyond the Americas to make it a staple throughout North America, Europe, the UK, and beyond.

Despite being the single most popular vegetable in the US, potatoes sometimes get a bad rap. For example, spud-skeptics draw attention to their high carbohydrate content, which can cause spikes in blood sugar as it is broken down. But it’s not quite as simple as that.

Carbohydrates are an important part of any balanced diet, and potatoes are so much more than just their starchy sugars. In fact, potatoes are far healthier than you might think. Here’s everything you need to know about their nutritional content, including six reasons to eat them.

Are potatoes bad for you?

Potatoes are classified as a complex carbohydrate – meaning a “healthier” variety that produces a longer-lasting energy boost – but because the human body does break down its white, starchy carbs quite quickly, eating potato can cause a blood sugar spike.

For folks with health conditions such as diabetes, this means that they might have to pay close attention to portion size and how eating potatoes impacts their blood sugar. But even then, the way potato is digested doesn’t necessarily mean people need to avoid it entirely.

There are also several things you can do to reduce the chances of a sudden increase in blood sugar. These include eating the skin, which contains additional fiber (along with a particularly high concentration of vitamins), and pairing potatoes with high protein, fibrous foods such as beans and vegetables like avocados, which are high in healthy fat.

“In plant-based meals, we want to make sure that our carbohydrate sources are paired with a good source of protein,” Courtney Pelitera, a Registered Dietician at Top Nutrition Coaching, tells Plant Based News (PBN).

“For example, I would recommend pairing a mashed potato with something like beans or tofu to provide additional protein, keeping you fuller for longer,” she adds.

‘It’s all about moderation and preparation’

Smith tells PBN that there are several popular myths about potatoes, including misconceptions about carbohydrates and weight gain and oversimplified health narratives that look for “magic bullet” solutions to obesity, diabetes, and chronic diseases.

It’s worth noting that public perception of carbohydrates, including potato, is heavily influenced by current weight loss trends. Low-carb dieting has cycled in and out of fashion for well over 150 years, but in reality, carbohydrates are the body’s main energy source and the brain’s only energy source, which consumes 150g of carbs per day to function.

“While they certainly can provide a quick boost and help fuel endurance exercise, they’re also essential for our brain function and overall energy levels throughout the day,” Danielle Smith, who is also a Registered Dietician at Top Nutrition Coaching, tells PBN.

“In the context of a plant-based diet, carbs play an even more crucial role because they’re found in so many nutrient-rich foods,” she explains. “There is no need to shy away from carbohydrates like potatoes. They have a lot to offer nutritionally and can be a part of a healthy, varied diet that supports your well-being.”

6 reasons to eat more potatoes

Because potatoes are so nutrient-dense, eating them regularly has been linked with a variety of confirmed and possible health benefits. However, not all preparation methods are equal. Highly processed and particularly fatty forms of potato – think pre-made hash browns, tater tots, or fries – can’t compete with the boiled, baked, or steamed varieties you make at home.

“It’s all about moderation and preparation,” adds Smith. “Including them as part of a balanced diet, where you’re also eating plenty of other vegetables and considering your overall carbohydrate intake, is key. […] Remember, no single food defines health, and variety is crucial in a healthy diet. Potatoes can absolutely fit into this approach.”

Potatoes are low in calories

One medium-sized potato contains approximately 155 calories and is almost entirely (99.9 percent) fat-free. But because the starchy vegetables are also nutrient-dense and extremely filling, they can help with appetite control while still ensuring a well-balanced diet.

“Potatoes are a powerhouse for nutrition,” notes Pelitera. “[They] provide about 26-30g of carbohydrate per medium-sized potato and are very filling, making them a great carbohydrate source with a balanced meal.”

…But are packed with nutrients

A single medium baked potato (around 173g) contains 4.3g of protein, 36.6g of carbs, and 3.8g of fiber. It also contains nearly 30 percent of your RDA for vitamins C, B6, and potassium, along with magnesium, manganese, phosphorus, niacin, and folate.

According to Smith, the nutrients contained in potatoes can help to support the immune system, metabolism, and nervous system health, red blood cell formation, and skin health. They also support normal blood pressure and heart health, along with digestive health.

Potatoes contain resistant starch

Resistant starch is developed when potatoes are cooked and then allowed to cool completely. It is a variety of dietary fiber that the body does not fully break down and absorb. Instead, it ferments in the large intestine where it feeds beneficial gut bacteria.

Some of the key benefits of resistant starch include the promotion of gut health, insulin sensitivity regulation – which improves overall blood sugar control – and the enhancement of mineral absorption. It is also resistant starch, in particular, which makes you feel full.

“As a dietitian, I often refer to using potatoes as a staple food as a ‘food hack.’ They are a food which is very filling, therefore making meals feel more satisfying,” says Pelitera.

They are naturally gluten-free

Approximately one percent of people have coeliac disease, which causes the body’s immune system to attack its own tissues and cease absorbing nutrients when gluten is eaten. In addition, up to 10 percent of the UK population follows a gluten-free diet for other reasons, including what is referred to as non-celiac gluten sensitivity.

It can be a challenge to find gluten-free foods, particularly when eating out, but potatoes are so versatile – and potato dishes are so easily adapted – that it’s ideal for avoiding gluten.

Potatoes also contain antioxidants

Antioxidants effectively neutralize potentially harmful molecules in the body known as free radicals, which are thought to increase the risk of certain chronic diseases like diabetes and cancer along with heart disease. (Note: more human-based research is needed in this area.)

“Potatoes contain various compounds, including flavonoids, carotenoids, and phenolic acids, which act as antioxidants,” explains Smith. “These can help reduce the risk of chronic diseases by combating oxidative stress in the body.”

And are culturally significant

Potato-based dishes are frequently associated with culturally significant celebrations such as Christmas and Thanksgiving, while many authentic Peruvian dishes (and at least one unique new year’s eve tradition) are centered on potatoes.

This coming May 30 will even see the Food and Agriculture Organization of the United Nations (FAO) celebrating the first-ever International Day of Potato, emphasizing its practical and cultural importance along with the need for sustainability and food security in the future.

“Beyond their nutritional value, potatoes hold significant cultural and historical importance, having been a cornerstone of various global agricultural and culinary traditions for thousands of years,” addsSmith. “Incorporating potatoes can yield a lot of flavor and texture diversity to meals on top of nutrient diversity.”

5 potato recipes to try at home

Creamy garlic potato gratin

This recipe from Natlicious Food transforms the traditionally dairy-heavy potato gratin into a vegan powerhouse, combining thinly sliced potatoes with plant-based cream cheese. Perfect for a Sunday lunch, a side, or even a starter.

Find the recipe here.

Vegan roast potatoes

With recipes from Avant Garde Vegan, So Vegan, BOSH!, Rachel Ama, and School Night Vegan, this collection of roast potato dishes are high in flavor. From simple to elaborate, each recipe uses different oils, herbs, seasonings, and varieties of potato for different results.

Find the recipe here.

Potato rostis with tofu

Rosti – or rösti – is a Swiss dish resembling a large potato cake that was traditionally eaten for breakfast by farmers. It’s primarily made by frying or baking grated potato until crispy and this Viva! Vegan Recipe Club version is best served with the accompanying caramelized onion chutney.

Find the recipe here.

Patatas bravas

Patatas bravas is a popular example of Spanish tapas. In this version – also from Viva!’s Vegan Recipe Club – you’ll combine chunks of fried potato with spicy tomato and creamy vegan aioli, an emulsified olive oil sauce flavored with garlic.

Find the recipe here.

Creamy potato salad

Food blogger ElaVegan created this vegan potato salad to be free from oil and animal products. It’s creamy, delicious, and perfect if you’re trying to boost your resistant starch intake as it features cooked and then cooled potatoes.

Find the recipe here.

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This article was written by Liam Pritchett on the PBN Website.