Nutritious Vegan Recipes Inspired by FYI’s Global Network
National Nutrition Week is a reminder of the power of food — not only to fuel our bodies but also to connect us across cultures. At Food Yoga International, our affiliates around the world are working every day to make nutritious, plant-based meals available to those who need them most.
To celebrate this week, we’re sharing three traditional dishes from regions where FYI affiliates are actively working — Ukraine, Nepal, and Argentina. Each recipe has been adapted to be fully vegan, while keeping the authentic flavors alive.
🇺🇦 Vegan Ukrainian Borscht
A hearty beetroot soup, full of vibrant color and nutrients, traditionally served across Ukraine.
Ingredients:
– 2 medium beets, peeled and grated
– 1 large potato, cubed
– 1 carrot, grated
– 1 onion, diced
– 2 cups shredded cabbage
– 1 tbsp tomato paste
– 6 cups vegetable broth
– 2 tbsp sunflower oil
– 2 cloves garlic, minced
– 2 bay leaves
– Salt and pepper to taste
– Fresh dill, chopped (for garnish)
– Vegan sour cream (optional)
Instructions:
1. Heat sunflower oil in a large pot, sauté onion, carrot, and garlic until softened.
2. Add grated beets and tomato paste, cook for 5 minutes.
3. Add potatoes, cabbage, bay leaves, and broth. Simmer for 30–40 minutes until vegetables are tender.
4. Season with salt and pepper. Serve hot, topped with dill and vegan sour cream.
🇳🇵 Vegan Dal Bhat (Nepal)
The national dish of Nepal — rice and lentils, nourishing, simple, and packed with protein.
Ingredients:
– 1 cup red lentils, rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1-inch piece of ginger, grated
– 2 tomatoes, chopped
– 1 tsp turmeric
– 1 tsp cumin seeds
– 1 tsp coriander powder
– 1 tbsp vegetable oil
– 4 cups water
– Salt to taste
– Fresh cilantro for garnish
– Steamed basmati rice (to serve)
Instructions:
1. Heat oil in a pot, add cumin seeds until fragrant.
2. Add onion, garlic, and ginger, cook until golden.
3. Stir in turmeric, coriander, and tomatoes, cook until tomatoes soften.
4. Add lentils and water, simmer 25 minutes until lentils are soft.
5. Season with salt. Serve hot over rice, garnished with cilantro.
🇦🇷 Vegan Empanadas (Argentina)
A classic Argentine pastry, reimagined with a plant-based filling. Perfect for sharing!
Ingredients (dough):
– 3 cups all-purpose flour
– ½ cup vegetable oil
– ¾ cup warm water
– 1 tsp salt
Ingredients (filling):
– 1 cup cooked lentils
– 1 onion, finely chopped
– 1 red bell pepper, diced
– 2 cloves garlic, minced
– 1 tsp smoked paprika
– 1 tsp cumin
– 1 tbsp tomato paste
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Prepare dough: mix flour and salt, add oil and warm water, knead until smooth. Let rest 30 minutes.
2. Prepare filling: sauté onion, pepper, and garlic in olive oil. Add spices, tomato paste, and lentils. Cook until well combined.
3. Roll out dough, cut circles. Fill with lentil mixture, fold and seal edges.
4. Bake at 375°F (190°C) for 25–30 minutes until golden.
Why These Recipes?
These dishes highlight the diversity of cultures represented by our affiliates. From the warmth of Ukrainian borscht, to the nourishing simplicity of Nepali dal bhat, to the comforting empanadas of Argentina, food unites us. And with plant-based adaptations, they align perfectly with FYI’s commitment to promoting healthy, sustainable eating.
✨ Which one will you try first? These recipes are more than just meals — they are part of a story of global action and commitment to plant-based nutrition.
👉 Support our affiliates today. Your contribution helps keep these initiatives alive and ensures that more communities around the world continue to receive healthy, vegan meals.
