The World Cup starts today, and I couldn't be happier!
There are a few sporting events I follow religiously, and the World Cup is one of them.
Ever since I was young, I've loved getting together with friends, putting out a big spread, and watching soccer.
Be honest: Is there anything better than watching a game with a cold beer, healthy, delicious snacks, and good friends?
Rather than reaching for bags of store-bought snacks loaded with fat and calories, try these easy vegan recipes. I've also got some tips for keeping fat, salt, and portions in check, so you don't arrive at next month's final carrying a few extra kilograms (several pounds).
Let's start with a few tips:
- It may be a snack spread, but treat it like a meal. Think of it as dinner, not something to eat after dinner.
- Add a big platter of fresh, cut-up vegetables. They're tasty, colorful, and help you feel full.
- Yes, beer and salty snacks make a great team. Still, go easy on the salt.
- I've already made my feelings about cold beer clear. Just remember that a 330 ml (about 11 fl oz) glass of beer contains 130–180 calories, and a glass of wine contains 120–150 calories. Two beers with a modest serving of tofu and vegetables may still fit your calorie needs, depending on your portions and daily intake.
- Watch the portions when serving fruit—especially a deep bowl piled with grapes or tropical fruit like pineapple or mango, where the calories and sugar can add up. Watermelon or berries are water-rich options.
- Skip the roasted peanuts and sunflower seeds, and set out a small bowl of raw almonds instead.
Nutrition information for all recipes provided by Noam Bachar (an Israeli clinical dietitian and fitness trainer).
Would you rather put together a spread of salads? You've got to check out this post.
Let's get cooking:
Kale Chips
Ingredients:
- 500 g (about 1.1 lb) kale leaves
- 3 tablespoons olive oil
Directions:
- Remove the tough stems from the kale, keeping only the tender green leaves.
- In a large bowl, toss the kale with the olive oil until every leaf is coated.
- Spread the leaves on a baking sheet, keeping them from overlapping.
- Bake at a low temperature, about 150°C (300°F), for 20 – 25 minutes, until crisp.
Don't worry—kale still offers plenty of nutrition after baking.
- Want to change up the seasoning? Try adding:
Nutrition per 100 g (3.5 oz) of kale chips:
115 calories, 9 g carbohydrates, 4 g protein, 5 g fat (including 0.9 g saturated fat)
Beet Chips
Ingredients:
- 2 medium beets
- 3 tablespoons olive oil
- 1 teaspoon coarse salt
Directions:
- Peel the beets with a vegetable peeler.
- Place in a small microwave-safe bowl, add 2–3 tablespoons water, and microwave for 10 minutes.
- Remove and slice very, very thinly with a vegetable peeler or knife.
- Toss in a bowl with the olive oil and salt.
- Spread on a baking sheet without overlapping. Bake at 180°C (350°F) for about 15–20 minutes, until crisp and lightly browned.
Nutrition:
Per 100 g (3.5 oz) serving
50 calories, 4 g carbohydrates, 0.8 g protein, 0 g fat (including 0.4 g saturated fat), 1 g fiber
Roasted Chickpeas
Ingredients:
- 2 cups frozen chickpeas from Sunfrost (an Israeli frozen-food brand), or canned chickpeas
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon turmeric
- 1 teaspoon cumin
- 1 garlic clove, crushed
Directions:
- Mix all the ingredients in a large bowl.
- Bake at 200°C (400°F) for about 10 minutes and serve warm.
Nutrition:
Per 100 g (3.5 oz); suggested serving: 2–3 tablespoons
170 calories, 8 g carbohydrates, 7 g protein, 7 g fat (including 1 g saturated fat), 6 g fiber.
Baked Tofu Cubes
Ingredients:
Baked Tofu Cubes
- 300 g (10.6 oz) tofu
- 2 tablespoons olive oil
- 1 teaspoon turmeric
- 1 teaspoon paprika
- 1 teaspoon hawaij for soup (a savory Yemenite spice blend popular in Israel)
- 1 garlic clove, crushed
Directions:
Cut the tofu into cubes.
Mix all the ingredients in a large bowl.
Bake at 180°C (350°F) for about 15–20 minutes, until the cubes are browned.
Nutrition per 100 g (3.5 oz) of tofu (2–3 tablespoons):
120 calories, 1.6 g carbohydrates, 6.5 g protein, 10 g fat (including 1.3 g saturated fat).
Edamame
Ingredients:
- 1 kg (2.2 lb) edamame
- 1 teaspoon coarse salt
Directions:
- Place the edamame in a large microwave-safe bowl and microwave for 10 minutes, or follow the package directions.
Ways to spice it up: coriander seeds, cumin seeds, a little (!) coarse salt, hot paprika, and ground cumin.
Nutrition per 100 g (3.5 oz) of edamame:
122 calories, 10 g carbohydrates, 10 g protein, 5 g fat (including 0.6 g saturated fat), 5 g fiber
Wasabi Peas
Ingredients:
- 1 cup dried peas
- 1 teaspoon sesame oil
- 1 teaspoon wasabi paste
- 1 teaspoon baking soda
Directions:
- Soak the peas in enough water to cover for at least 5 hours.
- Drain and transfer to a large pot.
- Add the teaspoon of baking soda and enough water to cover.
- Bring to a boil, then reduce the heat.
- Cook for about 15 minutes, until the peas soften slightly.
- Drain and transfer to a large bowl.
- Add the remaining ingredients.
- If you like things spicy, add another teaspoon of wasabi paste.
- Mix well.
- Spread on a baking sheet and bake at 150°C (300°F) for about 15 minutes.
Nutrition per 100 g (3.5 oz), or 3–4 tablespoons:
150 calories, 20 g carbohydrates, 15 g protein, 2 g fat (including 0.5 g saturated fat)
Tofu and Sun-Dried Tomato Dip
Ingredients:
- 340 g (12 oz) silken tofu
- 4 sun-dried tomatoes
- 3 tablespoons olive oil
- 1 garlic clove
Directions:
- Soak the sun-dried tomatoes in a little hot water for about 4–5 minutes, until softened.
- Drain and transfer to a food processor.
- Add the remaining ingredients and process until smooth.
Nutrition for the *entire batch* of dip:
700 calories, 63 g protein, 30 g carbohydrates, 45 g fat (7 g saturated fat).
