Are you new to the world of plant-based eating, but not sure where to start? With so many delicious and nutritious options out there, it can be overwhelming to choose which recipes to try first. That’s why we’ve put together this list of 20 easy and healthy plant-based diet recipes perfect for beginners. From hearty soups and salads to satisfying bowls and wraps, these dishes are sure to please even the pickiest eaters. And the best part? They’re all vegan-friendly and packed with nutrients to keep you going throughout your day.
Vegan Lentil Soup
Warm up with this comforting and nutritious vegan lentil soup recipe, perfect for a chilly day or a quick weeknight meal. This flavorful soup is packed with protein-rich lentils, aromatic spices, and tender vegetables.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the lentils, vegetable broth, diced tomatoes, cumin, smoked paprika, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Chickpea Salad Sandwich
This refreshing sandwich combines creamy chickpeas with crunchy veggies and tangy dressing, perfect for a quick lunch or snack.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup diced cucumber
– 2 tablespoons mayonnaise
– 1 tablespoon lemon juice
– Salt and pepper, to taste
– 4 slices whole wheat bread
– Lettuce leaves (optional)
Instructions:
1. In a medium bowl, combine chickpeas, red bell pepper, cucumber, mayonnaise, and lemon juice. Mix well.
2. Season with salt and pepper to taste.
3. Spread the chickpea mixture onto two slices of bread.
4. Top with lettuce leaves, if desired.
5. Assemble the sandwiches by placing the other two bread slices on top.
6. Serve immediately.
Cooking Time: 10 minutes
Quinoa and Black Bean Burrito Bowl
A flavorful and nutritious bowl filled with quinoa, black beans, roasted vegetables, and a hint of Mexican spice. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using 2 cups of water.
3. In a separate pan, heat olive oil over medium-high heat. Add diced onion and red bell pepper. Cook for 5 minutes or until tender.
4. Add cumin and cook for an additional minute.
5. Stir in black beans and cook for 1-2 minutes or until heated through.
6. Combine cooked quinoa with the bean mixture and season with salt and pepper to taste.
7. Serve hot with desired toppings.
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Tacos
A flavorful and nutritious twist on traditional tacos, this recipe combines roasted sweet potatoes with black beans, creamy avocado, and a hint of cumin for a delicious and satisfying meal.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 8-10 corn tortillas
– Avocado, sliced (optional)
– Chopped cilantro, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, salt, and pepper on a baking sheet.
3. Roast sweet potatoes for 20-25 minutes, or until tender.
4. In a large skillet, sauté onion and garlic until softened.
5. Add black beans to the skillet and stir to combine.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos by spooning roasted sweet potatoes, black bean mixture, and avocado (if using) onto tortillas.
Cooking Time: 25-30 minutes
Vegan Buddha Bowl
A hearty and nutritious bowl filled with quinoa, roasted vegetables, and creamy avocado, this Vegan Buddha Bowl is a perfect meal for any time of the day.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed vegetables (such as broccoli, carrots, bell peppers, and sweet potatoes)
– 1/2 avocado, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons soy sauce
– 1 tablespoon maple syrup
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss the mixed vegetables with a pinch of salt and roast for 20-25 minutes, or until tender.
3. Cook the quinoa according to package instructions.
4. In a small bowl, whisk together soy sauce and maple syrup.
5. To assemble the bowls, place cooked quinoa at the bottom, followed by roasted vegetables, diced avocado, and chopped cilantro.
6. Drizzle with the soy-mapsyue mixture and season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Spaghetti with Marinara and Lentil Balls
A hearty and flavorful vegetarian twist on classic spaghetti and meatballs. This recipe combines the comfort of a familiar pasta dish with the nutritional benefits of lentils.
Ingredients:
– 1 pound spaghetti
– 2 cups marinara sauce (homemade or store-bought)
– 1 cup cooked lentils
– 1/4 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook spaghetti according to package instructions until al dente.
3. In a mixing bowl, combine cooked lentils, breadcrumbs, egg, and olive oil. Mix well.
4. Form the mixture into small balls and place on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
5. Bake lentil balls for 15-20 minutes or until lightly browned.
6. Combine marinara sauce and cooked spaghetti in a large skillet. Simmer over medium heat for 2-3 minutes.
7. Add the baked lentil balls to the spaghetti mixture and toss gently to combine.
8. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Avocado Toast with Cherry Tomatoes
Elevate your breakfast or snack game with this creamy and flavorful combination of ripe avocados, sweet cherry tomatoes, and crispy bread.
Ingredients:
– 2 slices of whole grain bread
– 1 ripe avocado, mashed
– 1 pint of cherry tomatoes, halved
– Salt and pepper to taste
– Optional: red pepper flakes for added heat
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Arrange the cherry tomato halves on top of the avocado.
4. Sprinkle with salt, pepper, and red pepper flakes (if using).
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Vegan Stir-Fried Vegetables with Tofu
A flavorful and nutritious vegan stir-fry recipe that combines crispy tofu with a medley of colorful vegetables, all cooked to perfection.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 cup broccoli florets
– 1 cup snow peas, sliced
– 2 teaspoons soy sauce
– 1 teaspoon oyster-free stir-fry seasoning (optional)
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the onion and garlic; stir-fry until the onion is translucent.
4. Add the bell peppers and broccoli; stir-fry for 2-3 minutes or until the vegetables are tender-crisp.
5. Add the snow peas, soy sauce, and stir-fry seasoning (if using); stir-fry for an additional minute.
6. Return the tofu to the pan and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Oatmeal with Almond Butter and Fresh Berries
Start your day off right with this delicious and nutritious oatmeal recipe, packed with the creamy goodness of almond butter and sweet fresh berries.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon almond butter
– 1/2 cup water or milk (as desired)
– 1/4 cup fresh mixed berries (such as blueberries, strawberries, raspberries)
– Pinch of salt
– Optional: honey or sugar to taste
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the oats and reduce heat to low. Cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency.
3. Stir in the almond butter until smooth and creamy.
4. Top the oatmeal with fresh berries and a pinch of salt.
5. If desired, add honey or sugar to taste.
Cooking Time: 10-12 minutes
Vegan Chili with Kidney Beans
This hearty vegan chili recipe is a perfect blend of flavors and textures, featuring kidney beans as the star ingredient. It’s a simple and satisfying meal that’s ready in under an hour.
Ingredients:
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 2 cups cooked kidney beans (canned or cooked from scratch)
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) crushed tomatoes
– 1 teaspoon chili powder
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
– 1/4 cup water
Instructions:
1. In a large pot, sauté the onion, garlic, and red bell pepper over medium heat until tender.
2. Add the kidney beans, diced tomatoes, crushed tomatoes, chili powder, and cumin. Stir well.
3. Season with salt and pepper to taste.
4. Pour in the water and bring the mixture to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 25-30 minutes
Zucchini Noodles with Pesto Sauce
Transform your pasta nights into a summer delight with this refreshing zucchini noodle recipe infused with the vibrant flavors of pesto sauce. Perfect for warm weather, this light and easy dish is sure to become a new favorite.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or mandoline to create zucchini noodles.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the zucchini noodles and cook for 2-3 minutes, until they start to soften.
4. Stir in the pesto sauce and season with salt and pepper to taste.
5. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Vegan Lentil and Vegetable Curry
A hearty and flavorful curry that’s perfect for a cozy night in. This recipe is quick, easy, and packed with nutritious ingredients.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 medium-sized onions, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14 oz) diced tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 2 tablespoons olive oil
– 1 cup vegetable broth
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onions and cook until they’re translucent, about 5 minutes.
3. Add the garlic, bell pepper, cumin, curry powder, and turmeric. Cook for an additional 2-3 minutes, stirring frequently.
4. Add the lentils, diced tomatoes, vegetable broth, salt, and pepper. Stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the lentils are tender.
6. Taste and adjust the seasoning as needed.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 40-50 minutes
Banana and Peanut Butter Smoothie
This smoothie is a classic combination of sweet bananas and nutty peanut butter, blended together with yogurt and milk to create a creamy and refreshing treat. Perfect for a quick breakfast or snack on-the-go!
Ingredients:
– 2 ripe bananas
– 2 tablespoons creamy peanut butter
– 1/2 cup plain Greek yogurt
– 1/2 cup milk (dairy or non-dairy, such as almond or soy milk)
– 1 tablespoon honey (optional)
Instructions:
1. In a blender, combine the bananas, peanut butter, and honey (if using).
2. Blend on high speed until smooth and creamy.
3. Add the Greek yogurt and milk, and blend until well combined.
4. Taste and adjust sweetness as needed.
5. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy.
Vegan Mushroom Risotto
Creamy risotto without the dairy? Yes, it’s possible! This vegan mushroom risotto recipe uses a clever combination of Arborio rice and cashew cream to create a rich and satisfying dish.
Ingredients:
– 1 cup Arborio rice
– 2 cups vegetable broth, warmed
– 1/4 cup cashews
– 1/2 cup mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the Arborio rice in a fine-mesh strainer and cook according to package instructions.
2. In a blender or food processor, combine cashews, garlic, and 1/4 cup broth. Blend until smooth and creamy.
3. Heat olive oil in a large skillet over medium-high heat. Add onion and mushrooms; sauté until tender, about 5 minutes.
4. Add cooked Arborio rice, thyme, salt, and pepper to the skillet. Stir to combine.
5. Gradually add remaining broth, stirring constantly, until rice is creamy and cooked, about 20-25 minutes.
6. Stir in cashew cream and adjust seasoning as needed.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: About 30-35 minutes
Roasted Vegetable and Hummus Wrap
This recipe combines the flavors of roasted vegetables with creamy hummus, all wrapped up in a crispy tortilla. A perfect blend of textures and tastes for a quick and easy lunch or snack.
Ingredients:
– 1 large flour tortilla
– 1 cup cooked black beans, warmed
– 1/2 cup roasted sweet potato, diced
– 1/2 cup roasted red bell pepper, diced
– 1/4 cup hummus
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the sweet potato and red bell pepper in a single layer on a baking sheet with 1 tablespoon of olive oil, salt, and pepper for 20-25 minutes, or until tender.
3. Spread the warmed black beans down the center of the tortilla, leaving a small border at each end.
4. Top the black beans with the roasted sweet potato and red bell pepper.
5. Dollop the hummus on top of the vegetables.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight cylinder.
7. Slice in half and serve.
Cooking Time: 25 minutes
Vegan Pancakes with Maple Syrup
Start your day off right with these fluffy and delicious vegan pancakes, perfect for a quick breakfast or brunch. Top them with pure maple syrup for a touch of sweetness.
Ingredients:
– 1 1/2 cups all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1 cup non-dairy milk (almond, soy, or coconut)
– 1/4 cup canola oil
– 1 egg replacement (flaxseed or chia seeds mixed with water)
– Maple syrup (optional)
Instructions:
1. In a large bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, combine non-dairy milk, canola oil, and egg replacement. Whisk until smooth.
3. Add the wet ingredients to the dry ingredients and stir until just combined. The batter should still be slightly lumpy.
4. Heat a non-stick skillet or griddle over medium heat. Drop 1/4 cupfuls of batter onto the skillet.
5. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry.
6. Flip the pancakes and cook for another minute.
7. Serve warm with pure maple syrup, if desired.
Cooking Time: 10-12 minutes (depending on number of pancakes)
Stuffed Bell Peppers with Quinoa and Beans
This recipe combines the sweetness of bell peppers with the nutty flavor of quinoa and the creaminess of black beans. A perfect vegetarian delight for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked quinoa, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Drizzle the tops with olive oil and cover with foil.
6. Bake for 30 minutes, then remove foil and bake for an additional 10-15 minutes or until peppers are tender.
Cooking Time: 40-45 minutes
Vegan Chocolate Avocado Mousse
Elevate your dessert game with this creamy, rich, and decadent vegan chocolate avocado mousse! Made with just a few simple ingredients, this treat is perfect for satisfying any sweet tooth.
Ingredients:
– 3 ripe avocados
– 1/2 cup unsweetened cocoa powder
– 1/4 cup maple syrup
– 1/4 cup coconut cream (chilled)
– 1 tablespoon vanilla extract
– Pinch of salt
Instructions:
1. Peel and pit the avocados, then blend in a food processor until smooth.
2. In a separate bowl, whisk together cocoa powder, maple syrup, and salt.
3. Add the dry mixture to the avocado mixture and process until well combined.
4. Fold in the coconut cream until smooth and creamy.
5. Stir in vanilla extract.
6. Pour into individual serving cups or a large serving dish.
7. Chill in the refrigerator for at least 2 hours before serving.
Cooking Time: None needed! Just chill and serve.
Cauliflower and Chickpea Stir-Fry
This recipe combines the nutty flavor of cauliflower with the creamy texture of chickpeas, all in a savory and aromatic stir-fry. It’s perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the cauliflower and chickpeas to the skillet. Stir-fry for 5-7 minutes, or until the cauliflower is tender-crisp.
5. Season with soy sauce, salt, and pepper to taste.
6. Garnish with chopped green onions, if desired.
Cooking Time: 15-20 minutes
Vegan Spinach and Artichoke Dip
Elevate your snack game with this creamy, cheesy-tasting dip that’s perfect for vegans and non-vegans alike! This spinach and artichoke delight is free from animal products yet packed with flavor.
Ingredients:
– 1 (14 oz) can artichoke hearts, drained and chopped
– 2 cups fresh spinach leaves, chopped
– 1/2 cup vegan cream cheese (such as Tofutti or Kite Hill)
– 1/4 cup unsalted vegan mayonnaise (like Vegenaise)
– 1 tablespoon lemon juice
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F.
2. In a blender or food processor, combine artichoke hearts, spinach, cream cheese, mayonnaise, lemon juice, garlic powder, salt, and pepper.
3. Blend until smooth and creamy.
4. Transfer the mixture to a baking dish and bake for 20-25 minutes, or until warm and bubbly.
5. Serve with vegan crackers, chips, or pita bread.
Cooking Time: 20-25 minutes
Summary
Start your plant-based journey with these easy and delicious recipes perfect for beginners! From classic comfort foods to international inspirations, this collection has something for everyone. Try hearty Vegan Lentil Soup or Quinoa and Black Bean Burrito Bowl, or indulge in sweet treats like Banana and Peanut Butter Smoothie and Vegan Chocolate Avocado Mousse. There are also plenty of quick and easy options like Avocado Toast with Cherry Tomatoes and Oatmeal with Almond Butter and Fresh Berries. With these 20 simple recipes, you’ll be well on your way to a healthy and satisfying plant-based diet.
