Are you new to the world of plant-based eating and looking for some delicious and easy-to-make recipes to get started? Look no further! As a beginner, it can be intimidating to venture into the world of vegan cooking, but with these 18 simple and tasty recipes, you’ll be well on your way to creating a plant-based diet that you’ll love.
From creamy pasta dishes to hearty soups and satisfying stir-fries, we’ve got a recipe for every occasion. And the best part? These recipes are all easy to make and require minimal cooking skills, so even the most novice of cooks can join in on the fun. In this article, we’ll be diving into each of these 18 simple plant-based diet recipes for beginners, exploring the ingredients, instructions, and tips you need to get started. Whether you’re looking to incorporate more plants into your diet or go fully vegan, these recipes are sure to inspire and delight.
Creamy Vegan Avocado Pasta
Elevate your pasta game with this creamy, vegan take on a classic dish. This recipe combines the richness of avocados with the comfort of pasta for a satisfying and nutritious meal.
Ingredients:
– 8 oz. pasta of your choice (e.g., spaghetti or linguine)
– 1 ripe avocado, diced
– 1/2 cup cashew cream (see note)
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine avocado, cashew cream, olive oil, garlic, and lemon juice. Blend until smooth and creamy.
3. Add the blended mixture to the cooked pasta and toss until well combined.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Easy Chickpea Curry
Easy Chickpea Curry Recipe
Summary: A flavorful and nutritious curry made with chickpeas, onions, garlic, and a blend of Indian spices. Perfect for a quick weeknight dinner or as a side dish for special occasions.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 2 tablespoons olive oil
– 1 can coconut milk (14 oz)
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, curry powder, cumin, turmeric, paprika, salt, and pepper. Cook for 1 minute.
4. Stir in chickpeas, coconut milk, and 1 cup water. Bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until the flavors have melded together.
6. Taste and adjust seasoning as needed.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 25 minutes
Vegan Lentil Soup
Warm up with this comforting vegan lentil soup recipe, packed with fiber-rich red lentils and a medley of aromatic spices.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 medium carrot, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté onions and garlic in a little water until softened.
2. Add the chopped carrot, lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper. Bring to a boil.
3. Reduce heat, cover, and simmer for 30-40 minutes or until lentils are tender.
4. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: Approximately 45-50 minutes
Simple Quinoa Stir-Fry
Quickly cook quinoa and stir-fry your favorite vegetables with this easy recipe. Perfect as a side dish or main course, this simple quinoa stir-fry is a great way to add protein and fiber to your meal.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 cup broccoli florets
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups water or broth.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add chopped onion and cook until translucent, about 3-4 minutes.
4. Add minced garlic and cook for an additional minute.
5. Add sliced bell pepper and cook until tender, about 4-5 minutes.
6. Stir in broccoli florets and cook until tender, about 2-3 minutes.
7. Combine cooked quinoa with stir-fry mixture and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Roasted Vegetable Buddha Bowl
Nourish your body and soul with this vibrant and flavorful roasted vegetable bowl. A perfect blend of textures, colors, and nutrients, this dish is a delicious way to enjoy the benefits of whole foods.
Ingredients:
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large carrot, peeled and sliced
– 1 red bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 2 cups cooked brown rice
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato, carrot, bell pepper, and onion with olive oil, cumin, salt, and pepper on a baking sheet.
3. Roast for 30-40 minutes or until vegetables are tender and lightly caramelized.
4. Cook brown rice according to package instructions.
5. Assemble the bowls by placing roasted vegetables over cooked brown rice. Garnish with fresh cilantro leaves.
Cooking Time: 45-50 minutes
Sweet Potato Black Bean Tacos
Sweet Potato Black Bean Tacos: A flavorful twist on traditional tacos, this recipe combines roasted sweet potatoes with creamy black beans and crispy taco shells for a delicious and nutritious meal.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 1 red bell pepper, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast sweet potatoes for 20-25 minutes, or until tender.
3. In a pan, heat olive oil over medium heat. Add onion and bell pepper; cook for 5-7 minutes, or until softened.
4. Stir in cumin and cook for an additional minute.
5. Add black beans to the pan and stir to combine with the vegetables.
6. Warm taco shells according to package instructions.
7. Assemble tacos by placing roasted sweet potatoes, black bean mixture, and desired toppings into the shells.
Cooking Time: 35-40 minutes
Hummus and Veggie Wrap
A delicious and healthy wrap filled with creamy hummus, crunchy vegetables, and fresh herbs.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 large flour tortilla
– Assorted vegetables (e.g., cucumber, bell peppers, carrots, spinach)
– Fresh parsley or cilantro leaves for garnish
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, garlic, tahini, and olive oil. Blend until smooth.
2. Spread the hummus on one half of the tortilla, leaving a 1-inch border around the edges.
3. Arrange the vegetables on top of the hummus.
4. Fold the other half of the tortilla over the filling to form a wrap.
5. Garnish with fresh parsley or cilantro leaves.
6. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
One-Pot Vegan Chili
This hearty vegan chili recipe is a perfect comfort food for any time of the year. With a rich and flavorful broth, tender beans, and a hint of spice, this dish is sure to warm your belly and your soul.
Ingredients:
– 1 tablespoon olive oil
– 1 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 teaspoon chili powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 1 cup vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the onion, garlic, and red bell pepper. Cook until the vegetables are tender, about 5 minutes.
3. Add the cooked kidney beans, diced tomatoes, chili powder, cumin, paprika, salt, and pepper. Stir to combine.
4. Pour in the vegetable broth 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: 20-25 minutes
Banana Oat Pancakes
Start your day with a nutritious and flavorful breakfast by making these scrumptious banana oat pancakes. Made with ripe bananas, rolled oats, and a hint of cinnamon, these fluffy pancakes are perfect for a quick morning meal or brunch.
Ingredients:
– 2 large ripe bananas, mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon honey
– 1 large egg
– 1/2 teaspoon ground cinnamon
– Cooking spray or oil
Instructions:
1. In a bowl, combine mashed bananas, oats, flour, baking powder, and salt.
2. In a separate bowl, whisk together honey, egg, and cinnamon.
3. Add the wet ingredients to the dry mixture and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop 1/4 cup of batter onto the skillet and cook for 2-3 minutes or until bubbles appear on the surface.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 10-12 minutes (4-6 pancakes)
Tofu Scramble with Spinach
This recipe is a great way to start your day, packed with protein-rich tofu and nutrients from fresh spinach. It’s also easy to make and can be customized to suit your taste preferences.
Ingredients:
– 1 block of firm or extra-firm tofu, drained and crumbled
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cups fresh spinach leaves
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Chopped bell peppers or mushrooms for added flavor (optional)
Instructions:
1. In a medium-sized pan, heat the olive oil over medium-high heat.
2. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the diced onion and cook for an additional 2-3 minutes until softened.
4. Add the crumbled tofu and stir to combine with the onion mixture.
5. Cook for about 5 minutes, stirring occasionally, until the tofu is lightly browned and scrambled-like.
6. Stir in the fresh spinach leaves and smoked paprika (if using). Season with salt and pepper to taste.
7. Serve hot, garnished with chopped bell peppers or mushrooms if desired.
Cooking Time: Approximately 15-20 minutes
Spaghetti with Mushroom Marinara
This classic Italian dish combines tender spaghetti, rich marinara sauce, and savory sautéed mushrooms for a flavorful meal.
Ingredients:
– 12 oz spaghetti
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 2 tbsp olive oil
– 1 cup marinara sauce
– Salt and pepper to taste
– Grated Parmesan cheese for serving (optional)
Instructions:
1. Cook spaghetti according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add sliced mushrooms and minced garlic; sauté until mushrooms release their moisture and start browning, about 5 minutes.
4. Stir in marinara sauce and bring to a simmer. Let cook for 2-3 minutes or until heated through.
5. Combine cooked spaghetti with mushroom-marinara mixture. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Easy Vegan Peanut Butter Smoothie
Get your daily dose of protein and creamy goodness with this simple vegan peanut butter smoothie recipe. Perfect for a quick breakfast or post-workout snack, this treat is easy to make and packed with nutritious ingredients.
Ingredients:
– 1 ripe banana
– 2 tablespoons creamy natural peanut butter
– 1/2 cup unsweetened almond milk
– 1 tablespoon chia seeds
– 1 scoop vanilla plant-based protein powder (optional)
– Ice cubes (as needed)
Instructions:
1. Add the banana, peanut butter, almond milk, and chia seeds to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. If desired, add the vanilla protein powder and blend until well combined.
4. Taste and adjust sweetness or consistency as needed.
5. Add ice cubes if you prefer a thicker consistency.
6. Blend again until the ice is crushed and the smoothie is your preferred texture.
Cooking Time: 2-3 minutes
Stuffed Bell Peppers with Rice and Beans
This hearty recipe fills bell peppers with a flavorful mixture of cooked rice, beans, and spices, making for a nutritious and satisfying meal.
Ingredients:
– 4 large bell peppers, any color
– 1 cup uncooked white rice
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook rice according to package instructions using water or broth.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
4. Stir in cumin and cooked black beans. Cook for an additional minute.
5. Cut the tops off bell peppers and remove seeds and membranes. Place them in a baking dish.
6. Fill each pepper with the rice mixture, followed by the bean mixture.
7. Bake for 30-40 minutes or until peppers are tender.
Cooking Time: 30-40 minutes
Coconut Milk Curry with Tofu
This rich and creamy curry is a perfect blend of Indian spices, coconut milk, and tender tofu. Serve over rice or with naan bread for a satisfying meal.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can coconut milk
– 1 tablespoon tomato paste
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large skillet over medium heat.
2. Add onions, garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook until onions are translucent.
3. Add tofu and cook until golden brown.
4. Stir in coconut milk, tomato paste, salt, and pepper. Bring to a simmer.
5. Reduce heat to low and let curry cook for 10-15 minutes or until thickened.
6. Garnish with cilantro leaves and serve.
Cooking Time: 20-25 minutes
Vegan Pesto Zucchini Noodles
Transform your pasta nights with this vibrant and flavorful vegan pesto zucchini noodles recipe! Perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
• 2 medium zucchinis
• 1/4 cup freshly made vegan pesto (store-bought or homemade)
• 1 tablespoon olive oil
• Salt, to taste
• Optional: nutritional yeast (adds cheesy flavor)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spiralize the zucchinis into noodles and place them on a baking sheet lined with parchment paper.
3. Drizzle the olive oil over the zucchini noodles, sprinkle with salt, and toss to combine.
4. Roast in the preheated oven for 10-12 minutes, or until slightly tender but still crisp.
5. Remove from the oven and toss with freshly made vegan pesto while still warm.
6. Add nutritional yeast (if using) and toss to combine.
7. Serve immediately, garnished with fresh basil leaves if desired.
Cooking Time: 10-12 minutes
Baked Falafel with Tahini Sauce
This recipe brings the flavors of the Mediterranean to your table with crispy, flavorful falafel and a rich tahini sauce. Perfect for snacking or serving as an appetizer, this baked falafel is a game-changer.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– 1/4 teaspoon cayenne pepper (optional)
– 1/2 cup pita bread crumbs
– 2 tablespoons olive oil
– Salt and pepper to taste
– Tahini sauce ingredients: 1/2 cup tahini, 3 tablespoons lemon juice, 1/4 cup water, garlic powder to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mash chickpeas using a fork or potato masher.
3. Add parsley, cilantro, garlic, lemon juice, cumin, paprika, and cayenne pepper (if using). Mix well.
4. Gradually add pita bread crumbs and mix until just combined.
5. Using your hands, shape mixture into 8-10 patties.
6. Place patties on a baking sheet lined with parchment paper. Drizzle with olive oil.
7. Bake for 20-25 minutes or until golden brown.
8. Meanwhile, prepare tahini sauce by whisking all ingredients together in a bowl.
9. Serve falafel warm with tahini sauce and your favorite toppings.
Cooking Time: 20-25 minutes
Vegan Banana Bread
Warm up with a moist and delicious vegan banana bread, perfect for breakfast or a snack.
Ingredients:
– 3 ripe bananas, mashed
– 1 cup all-purpose flour
– 1/2 cup rolled oats
– 1/2 cup sugar
– 1/4 cup vegan butter, melted
– 2 teaspoons baking powder
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine flour, oats, sugar, and baking powder.
3. In a separate bowl, mix mashed bananas, melted vegan butter, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Pour batter into prepared loaf pan and smooth top.
6. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
7. Let cool on wire rack before slicing and serving.
Cooking Time: 45-50 minutes
Mediterranean Quinoa Salad
This refreshing salad combines the nutty flavor of quinoa with the bright Mediterranean flavors of tomatoes, cucumbers, feta cheese, and herbs. Perfect as a light lunch or dinner, this recipe is quick to prepare and packed with nutrients.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup sliced red onion
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp. extra-virgin olive oil
– 2 tbsp. lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, mixed greens, cherry tomatoes, red onion, feta cheese, and parsley.
2. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
3. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 10 minutes
Summary
Start your plant-based journey with ease! This article features 18 simple and delicious recipes perfect for beginners. From creamy pasta dishes to hearty soups and salads, there’s something for everyone. Try making Creamy Vegan Avocado Pasta, Easy Chickpea Curry, or Spaghetti with Mushroom Marinara. Or, satisfy your sweet tooth with Banana Oat Pancakes or Vegan Banana Bread. Each recipe is easy to make and packed with nutrients. Perfect for those new to plant-based eating, these recipes will have you hooked in no time!
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