Friday, August 1, 2025

Turn One Can Of Chickpeas Into 3 High-Fibre Vegan Dishes

From plantbasednews.org/lifestyle

Chickpeas are versatile, affordable, and good for your gut and the planet. What more can we ask? 

If there’s a can of chickpeas in your pantry, you’re already halfway to three delicious plant-based meals that your gut and budget will love. In one of their recent videos, David and Stephen Flynn, the energetic Irish twins behind The Happy Pear, showcase three creative lunch recipes using just one can of chickpeas. Known for their cookbooks, cafes, YouTube channel, and community-based wellness brand, The Happy Pear are on a mission to make plant-based eating fun, accessible, and good for you.

“In a world where most people are fibre deficient, we all need to eat more fibre. Fibre will help your immune system, your brain health, your heart health,” Stephen says at the start of the video. Chickpeas, they point out, contain around 12 grams of fibre and 15 grams of protein per can, while also having one of the lowest carbon footprints of all protein sources.

        Just one can of chickpeas contains 12 grams of fibre and 15 grams of protein - Media Credit: YouTube/ The Happy Pear

From a creamy tuna-style salad to a crunchy hummus topper and even a chocolate mousse made with aquafaba, these recipes prove that chickpeas can do it all.

Chickpea “tuna” salad

The first recipe is a fibre-packed version of the classic tuna salad, made completely from plants. David and Stephen mash one drained and rinsed can of chickpeas to form the base. They then add finely diced red onion, garlic, and pickled gherkins for crunch and acidity.

To get that sea-like flavour, they mix in crushed nori flakes and capers. “We’re using ground up nori,” Stephen explains. “What you could do is get typical sushi sheets and blend them up in a blender.” For creaminess, they stir in vegan mayo, Dijon mustard, and a pinch of salt.

The final mixture is bright and tangy with savoury notes. They serve it two ways: on toasted sourdough and inside baby gem lettuce leaves. “Brings me back to my childhood days of eating tuna,” David says.

Crispy roasted chickpeas over hummus

Next up is a crunchy roasted chickpea dish that takes your basic hummus plate to the next level. They season the chickpeas with tamari, oil, smoked paprika, garlic powder, chili, and salt, then roast them until crisp.

“One of the keys to great cooking is to introduce texture,” Stephen says. “This is crunchy. This is umami. This is savoury. This is magnificent.”

To serve, they spread a thick layer of hummus on a plate and top it with chopped cucumber, cherry tomatoes, coriander, sauerkraut, and a drizzle of oil. The warm chickpeas go on last, bringing a pop of heat and flavour. “They’re salty, they’re umami, they’re spicy, and they’re crispy,” says David.

Light and fluffy aquafaba chocolate mousse

Aquafaba chocolate mousse is being poured into a clear glass dessert goblet
YouTube/ The Happy PearThe twins use aquafaba, the liquid from a can of chickpeas, to make the chocolate mousse

For the final dish, the twins use aquafaba – the liquid from a can of chickpeas – to create an airy chocolate mousse. “We are making a chocolate mousse, which is amazing. It’s fluffy and uses chickpea water,” says Stephen.

They whisk the aquafaba until soft peaks form, then add caster sugar to stabilize and sweeten. Melted dark chocolate and sunflower oil are folded in to create a glossy, rich mix. The key, they explain, is to gently fold instead of over-mixing, which helps keep the mousse light.

As it cools, the mousse firms up into a smooth, spoonable dessert. “It just sits beautifully on the fork,” David says. “That’s just light and fluffy chocolate.”

The video closes with a reminder of the bigger picture: eating chickpeas is not only versatile and affordable, it’s also good for the gut and the planet. “Our mission is to help you eat more veg so that you’ll be healthier and happier,” says Stephen.

All three recipes – chickpea tuna salad, roasted chickpeas with hummus, and aquafaba mousse – can be made with a single can and a few extras. They’re proof that plant-based eating can be simple, nutrient-dense, and full of flavour.

You can find more vegan recipes on The Happy Pear YouTube channel and website.

https://plantbasednews.org/lifestyle/food/turn-one-can-of-chickpeas-into-three-vegan-dishes/

Vegan teens exercise more often than meat-eating peers, study finds

From news-medical.net

While health is the top dietary motive for all students, new research reveals vegan teens are significantly more active and consume more fruits and vegetables, raising important questions for school health policies 

In a recent study published in the journal Current Developments in Nutrition, researchers examined health behaviours and motivations of secondary school students following vegetarian, vegan, and omnivorous diets.

Plant-based eating is on the rise, but what’s driving the shift?

In Europe, 10% of people eat vegetarian or vegan diets. The omnivorous diet is currently the most common, with about 91% of the global population being omnivorous. Nevertheless, 51% of Europeans, 59% of Germans, and 51% of Austrians have reduced meat intake, with Germany doubling the number of vegetarians and vegans during the coronavirus disease 2019 (COVID-19) pandemic.

The massive change in dietary preference toward plant-based diets, particularly by younger people, could be related to health, well-being, animal welfare, ethics, and environmental protection.

Health-related lifestyle and behaviours often solidify in childhood and adolescence and persist into adulthood, with limited possibility of learning healthy behaviours in adulthood. As such, schools represent an excellent environment for health behaviour interventions.

The authors also note that recent Austrian school policy reforms now require that vegan meal options be made available in schools, reflecting broader support for plant-based diets in educational settings.

About the study

In the present study, researchers analysed the motives and health behaviours of secondary school students following vegetarian, vegan, and omnivorous diets in Austria. They employed a multi-level cluster sampling strategy following a cross-sectional design. A standardized survey was available for nationwide participation by secondary school students.

The survey could be completed at any time using a computer, tablet, or smartphone under the supervision of parents or school personnel. It was based on individual characteristics, physical activity (PA), exercise, sports, diet, nutrition, and health. Control questions were included throughout the survey to determine conflicts and illegitimate responses.

The survey collected information on age, nationality, sex, residence, anthropometrics, diet type (vegan, vegetarian, or omnivorous), dietary motives (e.g., animal welfare, health, tradition, environmental protection), lifestyle interests, and dietary behaviour (vegetable and fruit intake, fluid intake).

Students were categorized as vegan, omnivore, or vegetarian based on survey responses. Analysis of variance (ANOVA) and chi-squared tests were used for statistical analyses. The authors acknowledge certain limitations, such as the data being self-reported and the sample sizes for the diet groups being unbalanced.

The cross-sectional nature of the study also means that causality cannot be established.

Who’s eating what? Diet trends, gender, and age

In total, 8,799 students were included. On average, they were aged 15.1 years and had a normal body weight. Most students were female (63%), rural residents (68%), and followed an omnivorous diet (92%). Only 7.2% of students followed plant-predominant diets, with 1.6% vegan and 5.6% vegetarian. More males followed an omnivorous diet, while more females followed a vegan or vegetarian diet.

The paper suggests this could be due to several factors, including parental habits and the socio-cultural association of meat-centred diets with masculinity.

Motivations revealed: What makes students choose their diet?

Vegan and omnivorous diets were more common in middle-school students, whereas vegetarian diets were more common among high school students. There was a significantly higher prevalence of underweight among vegetarian pupils compared to omnivorous pupils. Animal welfare was the most common motive for vegetarian pupils, followed by health.

Conversely, health was the most popular motive for students following an omnivorous or vegan diet, followed by sports performance for vegans and taste for omnivores. The lifestyle of a specific sport and engaging in sports, exercise, and PA were most commonly considered cool across the sample. Meanwhile, 1.4% and 6.1% of students considered smoking and alcohol intake as cool, respectively.

While a vegan lifestyle was seen as cool by some, the authors note that this doesn't yet match findings from other countries, such as a UK study where young people described a vegan lifestyle as “cooler than smoking.”

Lifestyle choices: Activity, diet, and “coolness” in adolescence

Notably, more males reported eating meat as cool than females, while females mentioned a vegetarian lifestyle and diet more often. Most participants (82%) regularly engaged in leisure-time sports.

The prevalence of leisure-time activity was higher among vegan pupils (86%), though participation in more organized club sports did not differ significantly between the groups. It is also important to note that despite these differences, the average activity level for all groups fell short of the daily 60-minute recommendation for adolescents.

Further, most students reported daily intake of fruits (66%) and vegetables (64%).

Daily habits: Fruits, veggies, and what students are drinking

Across dietary subgroups, daily fruit intake was significantly more prevalent among vegan pupils than among omnivores or vegetarians. Meanwhile, daily vegetable intake was significantly more prevalent among vegetarian and vegan students compared to omnivores. Fluid intake level was comparable across dietary subgroups.

Water was the most common drink, followed by syrup, fruit juices, and soft drinks.

More vegetarians reported water as their most common drink (84%) than vegans (75%) and omnivores (72%). Conversely, syrup and fruit juice were the most common drinks among omnivores, and tea was the most common drink for vegans. Around 47% of students consumed alcohol, and 9.3% were smokers.

Alcohol intake was significantly higher among vegetarians (55%) compared to omnivores (46.5%) or vegans (38.0%).

The paper's authors note that this could be linked to the vegetarian group being significantly older on average (15.9 years), placing more of them at or near Austria's legal drinking age of 16 for beer and wine.

What does this mean for schools and student health?

In sum, health remains the top motive for dietary choice, with sports engagement and lifestyle being the top reasons for lifestyle preference. While the omnivorous diet was the predominant dietary choice, students on a vegan diet were the most active in their leisure time.

The findings support the idea that plant-predominant diets are linked to healthier activity levels, which could be a major factor in addressing the global obesity epidemic.

The authors emphasize that these results highlight the potential for schools to become crucial environments for public health intervention. They advocate for a dual “Healthy Eating and Active Living” (HEAL) approach within the school curriculum and suggest that improving the availability and quality of plant-predominant meal options in schools could improve not only dietary habits but also physical activity levels among students.

While these findings are most directly relevant to Austria, the authors note that they may also apply to culturally similar countries.

Journal reference:
  • Wirnitzer KC, Tanous DR, Drenowatz C, et al. (2025). Difference in Motives and Basic Health Behavior of 8,799 Children and Adolescents Aged 10–19 Years Following a Vegan, Vegetarian, or Omnivorous Diet. Current Developments in Nutrition, 9(7). DOI: 10.1016/j.cdnut.2025.107498 https://cdn.nutrition.org/article/S2475-2991(25)02959-2/fulltext

I asked 10 vegans what the most annoying question is—they all said the same few things

From vegoutmag.com

By Avery White 

What if we upgraded our dinner questions from “But don’t you miss bacon?” to “What changed your taste buds the most?”

We all have our conversational blind spots, don’t we?

Recently I asked ten vegans—friends from my local farmers’ market, a couple of coaching clients, and a neighbour—what question they’re most tired of hearing.

I expected a wide grab bag. Instead, the same few popped up again and again.

Hearing them side‑by‑side was a masterclass in how curiosity can accidentally veer into clichĂ©, judgment, or even micro‑aggression.

Why does this matter for you (even if you’re not vegan)? Because the way we question others reveals our own assumptions.

Upgrade your questions and you upgrade your relationships. Here are the repeat offenders they named—and what to do instead.


1. Where do you get your protein?

No surprise: this was unanimous. Every single person rolled their eyes before answering.

It’s annoying because it assumes deficiency first and curiosity second.

One friend said, “You’d never open a conversation with an omnivore by asking if they’re getting enough fibre.”

Nutritionally, it’s also outdated. Beans, lentils, tofu, tempeh, seitan, peas, nuts, and whole grains more than cover daily needs.

As the Academy of Nutrition and Dietetics has stated, “appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate…”

In other words: the science has moved on; the stereotype hasn’t.

If you’re genuinely curious, ask something richer like, “What are some plant‑based meals you’re loving lately?” That invites sharing instead of defence.

2. Don’t you miss cheese/bacon/ice cream?

This one grated (no pun intended) because it frames veganism as constant deprivation.

Several people laughed and said, “I forgot about bacon until someone reminded me I was supposed to mourn it.”

Psychologically, when we imply someone is sacrificing pleasure, we project our own fear of change.

Most of the vegans I spoke to described palate shifts: after a few months, plant foods taste fuller, and the emotional payoff—aligning values with actions—outweighs nostalgia.

Personally, after experimenting with more plant‑based meals myself, I’ve noticed how quickly habits rewire. Cravings are not fixed; they’re trained.

A better angle: “What helped the transition feel easy?” That respects agency and opens a practical conversation.

3. If you were trapped on a desert island with only a chicken/cow…

Ah yes—the hypothetical apocalypse scenario. Everyone groaned at this one.

It’s annoying because it trivializes real daily choices by forcing an absurd moral dilemma.

It’s like asking someone committed to nonviolence if they’d punch a stranger to save a busload of puppies. Extreme hypotheticals rarely produce insight; they just create gotcha theatre.

Why do people ask it? Often to reassure themselves that “everyone breaks eventually,” so they don’t have to examine their own dissonance.

But edge‑case ethics aren’t required to evaluate normal‑life decisions. If you catch yourself reaching for a desert‑island fantasy, pause.

Try: “What initially motivated you to shift—and what keeps you going now?” That’s grounded in reality.

4. Isn’t it expensive?

Half the group heard this weekly. It’s frustrating because it reflects a narrow picture of veganism built from specialty products—artisanal cashew brie, $9 pints of plant ice cream.

Strip those away and the core staples (rice, oats, potatoes, beans, lentils, seasonal vegetables) are among the most budget‑friendly foods available.

I spent years as a financial analyst; spreadsheets love legumes.

The money trap isn’t plant foods—it’s convenience. Pre‑packaged meals, regardless of diet, inflate costs.

Several respondents said going vegan actually simplified budgeting: batch‑cooked soups, big bags of dried beans, and fewer impulse restaurant orders.

If cost is your genuine concern, ask: “How do you keep plant‑based eating affordable?” Now you might learn tips you can apply to your own grocery bill.

5. Are you sure you’re getting enough nutrients—like B12 or iron?

This one sits close to the protein question but has its own sting.

It subtly pathologizes the person: “You look fine, but are you secretly fragile?” Yes, vegans have to be intentional about B12 (a simple supplement) and occasionally iron.

So do many omnivores—fatigue clinics are not overflowing solely with plant‑eaters.

One woman told me, “My mom worries about my B12 while taking three medications diet could help.”

Over-analysing someone else’s micronutrients is rarely welcome unless you’re their clinician. A respectful alternative: “What resources helped you plan your diet?”

That acknowledges competence instead of implying negligence.

6. Why can’t you just eat this one thing? (Usually said while waving a slice of pizza)

Social pressure disguised as casual teasing came up repeatedly.

The issue isn’t the offer—it’s the insistence. When someone declines and is prodded again (“Come on, just a bite”), it signals that your comfort matters more than their boundary. That erodes trust.

Underneath, the teaser may fear judgment: “If you won’t eat it, are you implying I’m wrong for eating it?”

But food choices don’t have to be moral scorecards. Practicing curiosity about our own discomfort is growth work.

Instead of persuading, try neutrality: “No worries—want me to set aside something without cheese next time?” That tiny shift turns resistance into collaboration.

7. Isn’t veganism extreme?

Labelling a choice “extreme” is a quick way to shut down nuance.

Several of the people I interviewed pointed out the irony: raising and slaughtering billions of animals, shipping their feed across continents, and dealing with environmental fallout is normalized; opting out is framed as radical.

As researcher Joseph Poore noted in discussing his environmental analysis, “[a] vegan diet is probably the single biggest way to reduce your impact on planet Earth”.

When evidence suggests something significantly reduces harm, maybe “extreme” really means “outside my current comfort zone.”

If you feel that itch to dismiss, upgrade the script: “What benefits have you personally noticed?” Stories soften defensiveness.

8. Why are you trying to convert everyone?

This popped up particularly for those who share recipes online.

The annoying part? It assumes motive.

Sharing enthusiasm is not the same as proselytizing. One respondent said, “If I post a lasagne, someone comments ‘Stop forcing your diet on us.’

Meanwhile, my aunt posts turkey carving pics every holiday.”

Projection again: we often map our own fear of being pressured onto others. Instead of challenging intent, assume good faith. Ask: “What inspired you to start sharing?”

You might hear about health changes, ethical awakenings, or creative joy—all humanizing narratives.

9. Why do you care more about animals than people?

This question stings because it sets up a false binary. Compassion isn’t a finite pie. In fact, practicing empathy in one domain often expands it elsewhere.

Several vegans in my mini‑survey volunteer with human‑focused charities as well. The accusation tries to rank moral priorities instead of noticing overlap.

Communication‑wise, this question also violates a basic listening principle.

As Stephen R. Covey observed, “Most people do not listen with the intent to understand; they listen with the intent to reply”. If we approached conversations to understand values rather than score them, this binary wouldn’t arise.

A healthier alternative: “How does your diet connect with your broader values?” That invites bridge‑building.

10. So what can we ask instead?

After venting, the group lit up when I flipped the script: What questions feel respectful? Their favourites were open, growth‑oriented, and specific:

  • “What plant‑based meal would you cook for a sceptic?”

  • “How did your taste buds change over time?”

  • “What made the transition hardest—and what helped?”

Those land because they prioritize learning over defending. They also model a broader self‑development skill: interrogating our assumptions before opening our mouths.

Final thoughts

If you recognized yourself in any of the “annoying” questions, no shame. I’ve asked a couple of them in the past too.

Awareness is the hinge that swings behaviour. The next time curiosity strikes, pause and ask: Am I seeking connection—or confirmation of my own narrative?

Aim for connection. The conversation—and the relationship—gets better from there.

https://vegoutmag.com/lifestyle/a-i-asked-10-vegans-what-the-most-annoying-question-is-they-all-said-the-same-few-things/