We’re coming to an end of Veganuary and here at Spoon Guru we like to share our thoughts and experiences. We have put our votes down for the top 5 vegan recipes from the Spoon Guru app and some of the beneficial properties of the ingredients within them.

1. Wild Mushroom Sauté

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Mushrooms are a great source of fibre and provide important nutrients such as selenium, potassium, riboflavin, niacin and vitamin D. Some data also suggests mushrooms may have protective effects on cognitive impairment related to dementia.

2. Bun Chay (Vietnamese Vegetarian Noodle Salad)

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Soya – is one of the best plant sources of protein, low in saturated and high in fibre. In addition to that they provide phytoestrogens. Studies show that phytoestrogens may potentially confer health benefits related to cardiovascular diseases, cancer, osteoporosis, and menopausal symptoms.

3. Mixed Mushroom Chowder

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Onions – the good old onion is often under-rated, so let’s remind ourselves of all the beautiful nutrients it adds to our meals. Other than being absolutely delicious onions are a source of vitamins A, B6, C and E, sodium, potassium, iron, fibre, and a good source of folic acid (important for women planning on a pregnancy). Most recent research shows that a compound called allyl propyl disulphide contained within it, may help in balancing blood sugar levels.


4. Bulgur with Roasted Red Peppers, Chickpeas, and Spinach

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Chickpeas – are a good source of protein, zinc, copper and cholesterol-lowering fibre.

Red peppers –  are a good source of vitamin A, vitamin C as well as carotenoids necessary for many bodily processes including promotion of iron absorption.

5. Roasted Tomato Soup Recipe

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Tomatoes – are delicious and are a good source of vitamin C, carotenes and antioxidants such as lycopene. Some studies suggest that antioxidant properties of lycopene may help prevent asthma caused by exercise.


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