Irish Cooking and St. Patrick’s Day Healthy Vegan Recipes

“Never wrestle with pigs. You both get dirty and the pig likes it.” ― Irish playwright George Bernard Shaw

Modern St. Patrick’s Day food often involves Corned Beef, cheesy potatoes, fried sausages, and some sort of fake green dyed milkshake. However, Irish the authentic staples of Irish cooking uses humble, plant-based ingredients. Cabbage, turnips, potatoes, kale, barley, leeks, and dill are used in traditional Irish recipes.

These budget-friendly, simple ingredients created nourishing Irish dishes. They were used for hearty stews, whole grain breads, and rustic soups. Even the simplest whole foods, plant-based ingredients are full of nutrition. In fact, they could sustain families during the harsh winter months.

In honor of St. Patrick’s Day, here are healthy plant-based versions of some favorite Irish recipes. Easy to make and budget-friendly, enjoy the authentic flavors. You can enjoy these oil-free vegan recipes any time of the year.

6 Plant-Based Irish Recipes for St. Patrick’s Day

Irish Boiled Cabbage and Potatoes with Mustard Dill Sauce

Skip the Corned Beef and go straight for the vegetables. This hearty, one-pot dish makes use of seasonal winter vegetables. Cabbage, turnips, potatoes, and carrots are steamed until tender. Then, a quick sauce is made with the delicious pot-broth simply by adding fresh dill and a good amount of Dijon mustard. This satisfying, budget-friendly dinner is grat on its own, but you can enjoy leftovers over steamed barley or Irish Colcannon.

Shepherd-Free Vegan Shepherds Pie with Garlic Chive Potato Crust

Hearty Shepherds Pie is classic Irish comfort food.  This vegan recipe uses a simple filling of carrots, onions, and peas. Then, it’s topped with a dairy-free Garlic Chive Potato crust.  Enjoy this oil-free, gluten-free dish for your next dinner party. Your guests will be impressed and full of the luck of the Irish.

Irish Potato Kale Colcannon

Irish Colcannon is a traditional comfort food, usually made by mashing together hearty potatoes and cabbage.  This dairy-free vegan version swaps out the cabbage for a more vibrant green color with kale.  A simple, easy, one-pot dish that works great as a base for a hearty Irish stew.  This is healthy comfort food at its finest.

Irish Vegetable Barley Soup

Barley is the staple grain in most Irish cooking.  This healthy whole grain provides fiber and protein while also releasing starches for a creamy, satisfying texture..  You’ll find it in soups, porridge, and even Irish whiskey.   This classic oil-free, plant-based soup recipe is based on simple Irish flavors with seasonal winter vegetables.

Easy No-Yeast Irish Brown Bread

Traditional Irish Brown Bread using buttermilk, egg, and a mixture of whole wheat and white flour.  It doesn’t require any yeast, making for a quick loaf. This healthy, plant-based version uses whole grain oat flour for a slightly nutty flavor. Vegan buttermilk adds a slight bite while flax replaces the standard eggs. Make a loaf of this and enjoy as a base for avocado toast, hearty sandwiches, or sopping up the broth from a hearty stew.

St. Patrick’s Minty Sham-mock Spirulina Shake

Okay, so a green milkshake isn’t the most authentic Irish recipe, but ’tis the season.  Take a healthy twist on celebrating St. Patrick’s Day with this minty sham-“mock” vegan shake. The secret to the natural green color in this smoothie recipe is spirulina powder: just a dash adds plant-based iron, calcium, and protein. Served up in a chilled, glass for some dairy-free Irish luck any day of the year.

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Irish Chef Darina Allen making Classic Soda Bread:

Why Plant-Based? Why Oil-Free?

Plant-Based Diet: A plant-based diet is, quite literally, a diet based on plants. It is centered around fruits, vegetables, whole grains, beans, legumes, nuts, and seeds with minimal or no animal-based foods like meat, fish, eggs, or dairy. It often implies a whole foods diet, with minimal refined flours, sugars, and oils. Read More: Plant-Based 101: What is a Plant-Based Diet?

I am committed to sharing plant-based recipes for many reasons. First, the flavors are incredible. Instead of relying on fat and sugar, you rely on spices, herbs, and whole foods. Second, a plant-based diet has been shown to have countless health benefits. Third, a plant-based diet is more sustainable for the planet than diets with meat, seafood, and dairy.

Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.