by Anna Rios, RD
If you eat plant-based and follow a vegan lifestyle, mushroom veggie taco bowl with fig salsa are for you. But maybe aside from the veggie taco bowls, you’re wondering, are figs vegan? Yes! So how do figs fit in a vegan lifestyle?
What is Veganism
The vegan lifestyle excludes animal products in food, clothes, and just about anything else you can think of. Veganism is based around the belief that all animals have a right to live and should not be exploited.
Get to Know Fig Nutrition for Vegan Living
Figs are a delicious, sweet fruit that originated in the middle east. They are now accessible all over the world and are part of a nutritious diet! Studies show that people who consume dried figs regularly (about 1/8 cup per day) are more likely to have improved nutrient intakes and a higher overall diet quality score.
Figs, especially dried figs, are packed with antioxidants. They contain high amounts of polyphenols which help remove free radicals and toxins from the body that cause inflammation. Antioxidants contain anti-inflammatory benefits which help reduce the risk of heart disease, diabetes, and cancer.
Dried figs are also a great source of calcium and magnesium. These two minerals play an important role in bone health. Did you know that half a cup of dried figs contains almost as much calcium as half a cup of milk? They are a perfect source of calcium for anyone on a plant-based or dairy-free diet. Figs also contain fiber which helps optimize digestion and stabilize blood sugar throughout the day. Stable blood sugar means having consistent energy throughout the day to be productive without feeling tired.
How to Add Figs to a Vegan Diet
Figs are extremely versatile and can be paired with many foods and eaten with all meals or snacks. Here are a few ways you can add more figs to your diet:
Breakfast: Add figs to oatmeal, chia pudding, smoothie bowls, or toast. My personal favorite is adding sliced figs on top of whole grain toast with nut butter. You’ll start your morning with a healthy dose of calcium, fiber, protein, and antioxidants!
Snacks: Make a delicious nut and dried fruit mix using your favorite nuts, seeds, and dried figs. I recommend almonds, pistachios, pumpkin seeds, and dried figs. A perfect snack always includes protein, fiber, and a healthy fat.
Lunch: Add figs to a balanced nourish bowl or salad. Try this one: edamame beans (protein), avocado (healthy fat), quinoa (complex carb), cherry tomatoes (fiber and micronutrients), arugula (fiber and micronutrients), and chopped dried figs (fiber). Drizzle with lemon juice and olive oil for extra flavor.
Dinner: Mexican veggie taco bowls with black beans, brown rice, roasted tomato and fig salsa, corn, cherry tomatoes, cilantro, and sliced figs (see below). This meal is perfect for meal prepping or after a moderate workout.
Veggie Taco Bowl Ingredients
- 1 cup cooked brown rice
- 1 cup black beans, canned (rinse and drain)
- 1/2 cup cherry tomatoes, sliced in half
- 1/2 cup charred corn kernels
- 5 Orchard Choice + Sun-Maid California Dried Figs, sliced
- Cilantro for garnish, roughly chopped
- Salsa de Molacajete with Figs
Spiced Mushrooms
- 2 large portobello mushrooms
- 1 1/2 tablespoon tamari or soy sauce, low sodium
- 1 teaspoon chili powder
- 1/2 teaspoon of cumin
- 2 tablespoons orange juice
- 1 garlic clove, minced
- 1 tablespoon of olive oil
Make the Burrito Bowls
Assemble the burrito bowls. Then prep the mushrooms as the final step.
Make the Mushrooms
Slice the portobello mushrooms in half and place them inside a ziplock bag. Add all other ingredients to the bag (shake well so all ingredients are well combined) and marinate for 15 minutes.
Turn a large grill/griddle on high heat. Remove mushrooms from marinade and brown for 5 minutes on each side until slightly charred.
Place on a cutting board and cut into thick strips. Add to the burrito bowl along with all the other ingredients and enjoy!
