Monday, March 30, 2026

New Study Shows How Vegans Adapt To ‘Survive’ In A Meat-Eating World

From plantbasednews.org

Some vegans employ distinct strategies to avoid conflict with friends, family, and peers 

Vegans use several different types of social skills to adapt and “survive” difficulties in a predominantly meat-eating world.

A study by two Concordia University researchers has examined how vegans navigate relationships and society when differences in diet and ethics can cause tension and “fractures” with their friends, family, and others.

                    One source of conflict for vegans is shared meals and activities with non-vegans - Media Credit: Adobe Stock

The study identified three types of social conflict for vegans. These take place around shared activities, such as meals and gatherings, within the vegan community itself, where people may disagree on what choices are acceptable, and in the marketplace, where finding vegan-friendly products and menus can be difficult.

The study also found that people who follow vegan diets often employ four distinct behaviours to navigate shopping, cooking, and eating with meat-eaters.

These include: “Decoding,” which is when vegans learn about food labelling, menus, and common non-vegan ingredients, and attempt to explain their choices and overall lifestyle to non-vegans;  “Decoupling,” which is when vegans bring their own meals and ingredients to gatherings to share space but avoid the friction that can come with sharing food; “Divesting,” which refers to an uncompromising approach favoured by vegans who avoid relationships and shared meals with non-vegans entirely; and “chameleoning”,  which is when vegans attempt to balance their beliefs and lifestyle with conflict avoidance – similar to code switching – in order to get along.

Non-mainstream ethical choices can cause ‘friction’

The study builds upon the dissertation of Aya Aboelenien, one of the study’s authors and an associate professor of marketing at HEC Montréal in Quebec, Canada. The study’s co-author, Zeynep Arsel, is a professor and research chair at West Montréal’s John Molson School of Business, and Aboelenien’s former PhD advisor.

“If you stand apart from the norm for ethical reasons, like driving an electric car or trying to live a green, sustainable life, others may take it as you trying to impose a moral lens on practices they’ve had for a long time,” Aboelenien told Phys.org.

The Journal of Consumer Research published the study, which is titled Surviving as a Vegan in a World of Omnivores: Relational Fractures in Shared Practices, last year.

Many study participants reported ‘retreated’ from veganism due to stress

Adobe StockSome vegans choose to “divest,” meaning that they avoid shared meals with non-vegans altogether

Aboelenien collected data by conducting 21 long interviews with current, aspiring, and lapsed vegans, some of whom followed the diet for a few weeks and some who had been vegan for 13 years. All of the interviewees were motivated by ethical concerns, and those who were vegan for health or religious reasons were excluded.

Aboelenien also collected and analysed vegan life stories and additional secondary data from newspapers, blogs, social media, podcasts, YouTube videos and comments, books, and documentaries. She attended market events, vegan festivals, sit-ins, and protests, conducting field interviews and recording observational data.

“Many of the people I spoke to really wanted to discuss the personal struggles they faced, which in many instances discouraged them from maintaining a vegan lifestyle,” Aboelenien said. “Many of them just retreated from veganism because of the stress in their personal relationships.”

Last year, Dr Gemma Newman, a senior partner at a family medical practice, a public speaker, and the author of The Plant Powered Doctor, shared a video in which she discussed the symbolic “threat” that vegans can present to meat-eating identities.

“No one likes to feel judged,” she said. “It instantly raises our defences and threatens our sense of self, and this threat is so powerful that the judgement doesn’t even have to be real for us to react strongly.”

https://plantbasednews.org/news/science/new-study-vegans-adapt-to-survive/

PETA Germany Lights Up Brandenburg Gate With Vegan Message During Earth Hour

From peta.org.uk

29.03.2026     Berlin – During last night’s global Earth Hour, as landmarks worldwide went dark to spotlight the climate catastrophe, People for the Ethical Treatment of Animals (PETA) Germany lit up the Brandenburg Gate with “Vegan for the Planet.” The action spotlights that animal agriculture is a leading driver of greenhouse gas emissions, deforestation, pollution, and biodiversity loss, and calls on the public to take climate action by going vegan. 

“Earth Hour is the perfect time for individuals to consider the environmental impact of their dinner plates,” says PETA Senior Vice President for Europe Mimi Bekhechi. “Choosing vegan foods slashes resource use and spares animals from immense suffering, making it one of the most powerful actions anyone can take for the planet and its inhabitants.”

Research shows that each person who goes vegan lowers their food-related carbon footprint by up to 75% – making it, according to researchers at Oxford University, “the single biggest way” to reduce one’s impact on the planet. It also spares nearly 200 animals a year from miserable, short lives and terrifying deaths. PETA’s free vegan starter kit can help those looking to make the switch.

https://www.peta.org.uk/press/peta-germany-lights-up-brandenburg-gate-with-vegan-message-during-earth-hour/

This Vegan Mujadara Soup Is A Healthy Twist On A Lebanese Comfort Classic

From plantbasednews.org

Low on protein, iron, or comfort? Hear us out... 

For anyone trying to eat healthier without giving up comfort food, this vegan mujadara soup offers a simple but powerful solution. In a recent video, Cat from Cat’s Vegan Kitchen shares her take on the Lebanese lentil and rice dish inspired by the meals her grandmother used to make. Her version stays true to the spirit of the original while adding extra nutrients, turning a traditional family recipe into a hearty vegan soup loaded with protein, iron, and vitamins.

Cat, the creator behind the YouTube channel Cat’s Vegan Kitchen, focuses on approachable plant-based cooking rooted in family traditions. According to her website, her vegan journey was deeply influenced by her Lebanese grandmother, Matilda, whose home cooking shaped Cat’s love of food from an early age. Many of the dishes Cat shares online draw inspiration from the meals she grew up eating, but with plant-based tweaks that boost their nutritional value.

This particular recipe builds on the foundation of mujadara, a beloved Middle Eastern dish typically made with lentils, rice, and onions. Cat transforms it into a nourishing stew-like soup that she describes as both comforting and deeply satisfying. “This vegan soup recipe is one of my very favourites,” she says. “It’s comforting, it’s warming, and it’s loaded with protein and iron.”

A traditional Lebanese dish with a nutrient boost

By swapping white rice for brown, Cat adds fibre, magnesium, and B vitamins to this mujadara soup inspired by her Lebanese grandmother’s recipe - Media Credit: YouTube / Cat's Vegan Kitchen

At its core, mujadara is a simple and humble meal made with pantry staples. Cat explains that her grandmother’s original version relied on lentils, onions, and white rice. Her updated version keeps the essence of the dish intact while adding ingredients that increase its nutritional value.

“I started this video by saying that this was based on my grandma’s traditional Lebanese maudra,” Cat says. “This recipe is slightly different because I’ve added in spinach, which is not part of the traditional recipe, and brown rice. Grandma used white rice.”

The switch to brown rice adds fiber, magnesium, potassium, and B vitamins, nutrients that help support heart health and stable blood sugar levels. The addition of spinach increases the dish’s iron content even further, turning the stew into a powerhouse plant-based meal.

Lentils deliver protein and iron

The heart of Cat’s vegan mujadara soup is a generous portion of brown or green lentils. These legumes are widely celebrated for their nutritional value, particularly in plant-based diets.

“Brown or green lentils are loaded with iron and protein,” Cat explains while preparing the dish. “One cup of this soup is going to provide 25 to 30 grams of protein and 35 percent of your daily iron requirement.”

The lentils simmer alongside onions that have been slowly sautéed until sweet and translucent. Cat notes that patience during this step is key to building flavor. Cooking the onions over medium-low heat for several minutes creates a natural sweetness that forms the foundation of the soup.

Water is then added along with rice and spices, including allspice and basil. The mixture simmers until the lentils and rice soften into a thick, comforting stew.

Why spinach plays a key role

YouTube / Cat's Vegan KitchenSpinach isn’t part of traditional mujadara, but adding organic leaves boosts the dish’s iron and vitamin content

One of Cat’s biggest nutritional upgrades to the classic dish is the addition of fresh spinach. She highlights the leafy green as an important source of vitamins and minerals.

“Spinach is loaded with vitamin C, A, and K, which are great for healthy skin and a healthy cardiovascular system,” she says. “It also is loaded with iron.”

Because spinach can carry dirt and grit, Cat takes care to clean it thoroughly before adding it to the soup. She recommends soaking organic spinach first before chopping it into small pieces.

“Spinach tends to be kind of muddy, so be sure to rinse your spinach really well,” she says. “I even let mine soak for a little while.”

The chopped spinach is added toward the end of cooking so it wilts gently into the lentils and rice while maintaining its nutrients.

A clever way to add vitamin B12

Like many plant-based cooks, Cat also looks for ways to include vitamin B12 in her meals. Her solution comes in the form of a homemade vegan Parmesan topping made from cashews and nutritional yeast.

“This delicious and easy stew is a total crowd pleaser,” she says. “It is loaded with protein at about 30 grams per bowl. I’m going to show you my trick to add extra protein and a boost of vitamin B12.”

She sprinkles the plant-based parmesan over the finished soup, adding a cheesy flavour along with additional nutrients.

“The base is nutritional yeast and cashews,” Cat explains. “If you just sprinkle a little bit on top, it adds a cheesy flavour and a boost of B12 and protein.”

For those who do not want to prepare the Parmesan mixture, she suggests simply sprinkling nutritional yeast over the bowl.

A comforting meal rooted in family tradition

Despite its impressive nutrition profile, Cat emphasizes that this vegan mujadara soup is first and foremost a comforting dish tied to family memories.

The meal is traditionally served with bread and eaten casually at the table. Cat notes that her family often pairs the soup with pita and enjoys it in a relaxed, communal way.

“In my family, we eat this with pita bread and our hands,” she says. “We just dig right in.”

The result is a hearty bowl that bridges past and present: a dish inspired by her grandmother’s Lebanese cooking, but adapted to support a modern plant-based lifestyle.

Hungry for more vegan twists on Lebanese classics? Check out Cat’s YouTube channel and website.

https://plantbasednews.org/lifestyle/food/vegan-mujadara-soup-a-lebanese-classic/

Sunday, March 29, 2026

13 vegan casserole ideas that get all the recipe requests

From twocityvegans.com

I like how casseroles leave time for fun instead of fuss. It’s nice when a dish doubles as both the main event and a memory. Having choices like these makes things easier when you want to share something good. One of these could be just what you need. 

Vegan French Toast Casserole

© Vegan French Toast Casserole. Photo credit: Two City Vegans.

Waking up to the wonderful smell drifting from the oven, this Vegan French Toast Casserole makes mornings feel special. Toasty edges and a warm, soft centre have everyone hovering nearby, waiting for that first slice. The classic comfort is all there, but you’ll find out how this plant-based version disappears just as fast as the old favourite.

After serving a dish like this, I always hear people talk about how it takes their breakfast to another level. It’s not just for fancy brunches, either. Sometimes you want a meal that feels familiar but fits your everyday life. Whoever gets the last piece knows it’s been a good morning. Leftovers rarely last until the next day.
Get the Recipe: Vegan French Toast Casserole

Air Fryer Sweet Potato Casserole

© Air Fryer Sweet Potato Casserole. Photo credit: Two City Vegans.

Brunches become a little more exciting whenever this Air Fryer Sweet Potato Casserole appears on the table. The unique use of an air fryer gives it a golden, inviting top, which adds something unexpected to a classic recipe. There’s some fun in seeing how everyone reacts to the creative twist.

Placing this casserole on the table instantly brings out questions about what makes it so different. It’s truly enjoyable anytime, not just for holidays, and the sweet potatoes offer a naturally vibrant colour that makes each serving look amazing. There’s a good chance people will request the recipe as soon as they’ve had a taste.
Get the Recipe: Air Fryer Sweet Potato Casserole

Vegan Tater Tot Casserole

© Vegan Tater Tot Casserole. Photo credit: Two City Vegans.

Any time I serve this Vegan Tater Tot Casserole, I can’t help but look forward to the way friends and family reach for seconds. Those crispy little tots on top invite everyone to dig in, no matter how old they are. The first bite usually brings up memories of childhood dinners with a grown-up, animal-free update.

Bringing this dish to casual potlucks or laid-back nights always gets the crowd talking. There’s something about a meal that feels both familiar and brand new, all at once. Even people who don’t usually eat plant-based meals will want to know how it came together so quickly.
Get the Recipe: Vegan Tater Tot Casserole

Breakfast Casserole

© Breakfast Casserole. Photo credit: Two City Vegans.

For mornings when you want something a little more special, this Breakfast Casserole keeps it easy but never boring. There’s no rush to wake up early because you know something warm and filling is waiting. The best part is how it brings everyone together at the table, ready to start the day on the right note.

It’s especially great for weekends or surprise visits, since it works for any occasion. The inviting look makes it hard to resist, and there’s a certain comfort knowing that everyone can enjoy it, no matter their lifestyle. This is one go-to recipe every plant-based breakfast fan should try at least once.
Get the Recipe: Breakfast Casserole

Vegan Enchilada Casserole

© Vegan Enchilada Casserole. Photo credit: Two City Vegans.

One thing about this Vegan Enchilada Casserole is that it never stays on the table for long. The bold flavours and hearty layers stand out right away, but the real magic is how quickly it disappears during dinner gatherings. Everyone starts wondering what gives it such a strong flavour until the final serving is gone.

Serving it up feels just as good as eating it, since it works well for many kinds of eaters. There’s a certain excitement in watching how much people enjoy something that feels both simple and a little unexpected. This one often becomes a favourite people remember long after dinner.
Get the Recipe: Vegan Enchilada Casserole

Vegan Corn Casserole
© Vegan Corn Casserole. Photo credit: Two City Vegans.

People see something familiar in this Vegan Corn Casserole, yet there’s still a pleasant surprise after the first spoonful. The golden, bakery-style top hides a soft, comforting centre, making it perfect as either a side or a main dish. At shared meals, someone usually wonders what gives it such a standout flavour.

It brings a touch of home wherever it appears. Whether you’re hosting or simply sharing a meal, this dish creates warm memories and makes even simple dinners feel a little more special. Even those unsure about vegan food often enjoy it before the evening ends.
Get the Recipe: Vegan Corn Casserole

Vegan Broccoli and Rice Casserole
© Vegan Cheesy Broccoli and Rice Casserole. Photo credit: Two City Vegans.

Bringing this Vegan Broccoli and Rice Casserole to the table will have everyone looking twice. Comfort is built right in, but the blend of green and gold makes it bright and lively on any dinner spread. It fits in perfectly with potlucks, weeknight meals, or as a centrepiece when you want something both familiar and a bit unexpected.

There’s a certain cheer that comes from serving a dish that works for all kinds of eaters. Each spoonful delivers a balance of softness and a little bit of bite that keeps you going back for more. If you need an easy, reliable vegan option, this one should be on your must-try list.
Get the Recipe: Vegan Broccoli and Rice Casserole

Vegan Squash Casserole
© Vegan Squash Casserole. Photo credit: Two City Vegans.

With bright colour and gentle flavour, this Vegan Squash Casserole easily earns its place at any meal. Many people are pleasantly surprised by how comforting it feels, especially considering how straightforward vegan cooking can be. Smooth and soft inside with a lightly crisp finish, it balances casual family dinners and bigger celebrations.

The reason this dish works so well comes down to its simplicity. Since plant-based casseroles sometimes get overlooked, this one usually stands out after the first bite. It’s a good reminder of how easy it is to turn familiar vegetables into something people remember long after dinner ends.
Get the Recipe: Vegan Squash Casserole

Children and teenagers more open to meat free diets – but struggle to maintain it

From news.exeter.ac.uk

Lots of children and teenagers are open to a vegetarian or vegan diet and cut out meat but then struggle to keep it up, according to a new study from the University of Exeter.

The study, published in Psychology of Human-Animal Intergroup Relations, found childhood and adolescence are key windows for reducing meat consumption as children and teenagers are far more open to giving up meat than adults. This offers a promising opportunity for supporting healthier and more sustainable diets in future generations, but there are still several practical barriers standing in the way.

Lead researcher Dr Luke McGuire from the University of Exeter said: “There’s a growing shift towards plant-based eating, but many adults still struggle to change their behaviour and view eating meat as natural, normal, and necessary. This makes dietary change among adults challenging, but research shows children place a similar moral value on animal lives as on human lives and are less likely than adults to view eating meat as morally acceptable.

“We therefore wanted to understand whether these beliefs are related to behaviours and what makes young people consider vegetarian or vegan diets and found many are motivated by moral, environmental, and emotional factors.

“Research has shown vegetarian or vegan diets are safe for children and can be beneficial to their health, if done correctly. It means with the right support from parents and schools – and improvements in the convenience and appeal of plant-based foods – childhood could represent a powerful opportunity to encourage healthier and more sustainable eating habits.”


Researchers surveyed more than 1,000 UK young adults aged 18 to 26 years old, asking whether they had ever thought about giving up meat while growing up. Around half (48.5 per cent) of all participants said they had considered stopping eating meat before finishing secondary school, with these thoughts first occurring aged 11 on average. Of those who considered it, about half (50.4 per cent) actually tried to stop eating meat, ranging from a few days to several years.

However, the study found that most young people eventually returned to eating meat, with practical barriers such as taste, convenience, social pressure, and fitting in with family routines among the common reasons. Researchers also found parental support was the strongest factor in whether young people successfully maintained a meat-free diet – but parents were often more supportive of their child returning to eating meat than of their initial attempt to give it up.

The study found two key reasons why young people reduced meat consumption. The first was disgust at learning that meat came from animals, an insight which often prompted an interest among young children in avoiding meat. Meanwhile, older children and teenagers were more likely to be motivated by health or environmental concerns, reflecting rising awareness of global sustainability issues among younger generations. Participants also described “meat epiphany moments,” when learning about food systems prompted them to re-evaluate what they ate.

Co-author Professor Natalia Lawrence from the University of Exeter said: “Our findings suggest childhood and adolescence are natural periods for encouraging plant-based eating. However, for children and young people to successfully stop eating meat they need parental engagement and support.

“Part of the issue is offering more accessible and appealing plant-based options for families. Stronger food education in schools, alongside wider public messaging – like the recent ‘Bang In Some Beans’ campaign – highlight how an individual’s dietary choices contribute to health, environmental, and animal welfare goals.”

The paper titled ‘Early attempts to stop eating meat: Prevalence, predictors and outcomes among UK youth’ is published in Psychology of Human-Animal Intergroup Relations.

The study was funded in part by a grant from Children & Young People’s Wellbeing @ Exeter. More info on Bang In Some Beans: https://foodfoundation.org.uk/initiatives/bang-in-some-beans 

https://news.exeter.ac.uk/faculty-of-health-and-life-sciences/children-and-teenagers-more-open-to-meat-free-diets-but-struggle-to-maintain-it/