1. In a small bowl, pour the cashews and boiling water to soak. Set it aside.
2. Add olive oil, onion and garlic to a large saucepan and bring to medium-high heat. Cook for about 7 minutes, stirring frequently, until onions are soft).
3. Add the mushrooms and cook for 5 to 7 minutes, then sprinkle with flour and mix together. Cook for 2 minutes, then pour 1/2 cup of vegetable broth and cook over low heat. Discard the thyme, bay leaf, salt and pepper. Cook the soup for 5 minutes, then pour the remaining water. Cover and let the soup simmer for 10 to 15 minutes.
4. Meanwhile, make the cashew cream: drain the cashews and add them to a high speed blender with the miso and 3/4 cup fresh water. Blend until smooth and creamy.
5. Turn down the heat and pour the cashew cream into the soup. Mix everything to combine. Remove the thyme and bay leaf and serve.
10 Tips for Vegan Eating
Don’t just consume simple carbohydrate sources for satiety
When vegan individuals cannot meet their protein needs in a plant way, they feel hunger and need to consume more carbohydrates. Complex carbohydrates are digested more slowly, providing a longer feeling of fullness and stabilizing blood sugar spikes. Consuming complex carbohydrate source products such as whole grain, wholemeal breads and pastas, brown rice, quinoa helps to meet the fiber, iron, B vitamins and protein needs that you may lack. Cooking the pasta with the brewing method instead of boiling it prevents the loss of B vitamins.
Increase fibrous food consumption
Fiber isn’t just found in whole-grain breads and pastas. Oilseeds such as broccoli, corn, nuts, cauliflower, carrots, peas, chickpeas are plant foods rich in fiber. Fiber consumption regulates bowel movements and increases stool volume. It positively affects intestinal health and provides a healthier body. Consumption of whole grains with high fiber content reduces the risk of cancer, diabetes (diabetes) and cardiovascular diseases.
Consume all colors of vegetables and fruits
One of the biggest problems in vegan nutrition is trying to complete basic needs with limited foods. However, there is a non-limiting fruit and vegetable group for vegans. Including 5 portions of fruit and vegetables during the day may be sufficient to meet the vitamin needs. The various colors of fruits and vegetables are also an indication of their content. The more fruits and vegetables of different colors are included in the meals, the more vitamins and minerals will be taken into the body.
Red-colored fruits and vegetables are rich in vitamins C and A, potassium, antioxidants.
Yellow/orange colored fruits and vegetables are also rich in vitamins C and A and potassium. They strengthen the immune system.
White-colored fruits and vegetables such as mushrooms and bananas are beneficial for cardiovascular health and correct high cholesterol levels.
Purple-colored fruits and vegetables such as cranberries and eggplants have benefits for brain health, such as improving memory.
Use legumes as a protein source
Insufficient protein intake can cause muscle wasting…Continue reading…
