Easy Vegan Meals for Beginners

When finding the time to prepare food is a challenge, eating vegan may be much more difficult. Furthermore, while ordering many takeouts or expensive prepared cuisine saves time, it almost always results in higher expenditures. Thanks to little planning and a few simple recipes, you can whip up a delicious vegan lunch in no time (or, at the very least, in less than 30 minutes) without breaking a sweat.


Beefless Vegan Tacos


Healthy vegan tacos are a delicious and nutritious way to change up taco night! Crushed tofu is now replacing the ground beef, but none of the savory ingredients you'd expect in a taco have been sacrificed. Alternatively, the filling can be used in burritos, soup bowls, taco salads, and topping for nachos.



Ingredients:

  • One (16 oz) package of extra-firm tofu that has been drained, crumbled, and patted dry

  • Two tablespoons reduced-sodium tamari or soy sauce

  • One teaspoon chili powder

  • Half teaspoon garlic powder

  • Half teaspoon onion powder

  • One tablespoon extra-virgin olive oil

  • One ripe avocado

  • One tablespoon vegan mayonnaise

  • One teaspoon lime juice

  • A pinch of salt

  • Half cup of fresh salsa or make use of pico de gallo

  • Two cups shredded iceberg lettuce

  • Eight corn or flour tortillas, warmed

  • Pickled radishes for garnish

Step 1

In a medium bowl, combine tofu, tamari, chili powder, garlic, and onion powder. Heat the oil in a big non-stick pot for medium to high heat until it shines. Add the combination tofu and cook for 8 to 10 minutes, stirring periodically until beautifully browned.


Step 2

In the meantime, in a separate bowl, smoothly mash the avocado, mayonnaise, lime juice, and salt.


Step 3

Serve the taco "meat" in tortillas using avocado cream, salsa (or pico de gallo). Serve, if preferred, with pickled radishes.


Tips.

To make it ahead: Prepare step 1 and cool for up to 3 days.


Spiced aubergine bake


This is the best vegan comfort food. Lay in slices of aubergine with a spicy, delicious dinner with coconut and tomato sauce



Ingredients:

  • 4 aubergines, cut into 5mm-1cm slices

  • 3 tbsp vegetable oil

  • 2 tbsp coconut oil

  • Two large onions, chopped

  • Three garlic cloves, crushed

  • 1 tbsp black mustard seeds

  • Half tbsp fenugreek seeds

  • One tbsp garam masala

  • Quarter tsp hot chili powder

  • One cinnamon stick

  • One tsp ground cumin

  • 1 tsp ground coriander

  • 2 x 400grams cans chopped tomatoes

  • (200ml) coconut milk

  • sugar

  • Two tbsp flaked almonds

  • Small bunch coriander

Step 1

Heat oven to fan/gas of 220C/200°C. Brush each slice of aubergine generously with vegetable oil and set it in a single layer on a baking tray or two if it is not suitable for one layer. Fry 10 minutes on the shelves, then turn around and cook until golden for another 5-10 minutes. Reduce the oven to a fan/gas of 180°C/160°C.


Step 2

In a large, heavy pot, heat the coconut oil and add the onions. Cover and sweat for 5 minutes until softened at low heat. Add garlic, mustard seeds, cumin and ground coriander, garam masala, chili pulp, cinnamon stick. Cook till it begins to smell nice and aromatic for a few secs.


Step 3

Pour into the spiced onions the chopped tomatoes and coconut milk and mix thoroughly. Season and add a small quantity of sugar, salt, or pepper.


Step 4

On the bottom of a 2-liter ovenproof platter, spoon a third of the tomato sauce—layer with half the aubergine slices. Spoon the remaining tomato sauce, slice the rest of the aubergine, and then finish with the sauce. Sprinkle over the blowing almonds and coriander, reserve for 25-30 minutes, and bake. Serve with additional coriander garnished.


Vegan Minestrone Soup


Is minestrone vegan soup? With the appropriate elements, this can be! The vegan soup is strong on green veggies (it features potatoes, zucchini, and kale, to name a few!) and separates this fast and healthy soup from the rest. If the tomatoes are missing, please add them to the mix. And last but not least, savour the crispy garlic croutons floating on top and drinking up the delicious broth.



Ingredients:

  • Five garlic cloves, hacked

  • Three extra virgin olive oil teaspoons, divided

  • 1 cup of rustic full-grain bread

  • Only one cup of leek, white and light green diced, well rinsed

  • 1 cup of carrots chopped

  • 3 cups of low-sodium sprouts

  • Three cups of water

  • 3⁄4 kosher salt teaspoon

  • 1 cup of spaghetti or other little pasta

  • 15 oz of cannellini no-salt-added, washed

  • Three fresh cups of kale or kale chopped

  • 1 cup of frozen, thawed peas

  • 1⁄2 tea cubicle ground pepper

Step 1

Preheat oven to 350°F. Cook on medium saucepan the garlic and two tablespoons oil, stirring regularly until the garlic is softened for 3 to 4 minutes. Toss to coat, add bread. Spread the mixture on a baking sheet in a uniform layer, spreading evenly. Bake toasted for eight to ten minutes.


Step 2

In the meantime, heat the remaining one tablespoon of oil over medium-high heat in a big pot. Add leek and carrots, simmer, periodically stirring, 5 to 6 minutes until softened. Add broth, water, and salt and cover over high heat to boil. Add pasta and reduce to medium-high heat; cook uncovered, frequently mix for 5 minutes. Add the zucchini, cook until the pasta is al dente, about 5 minutes, stirring periodically. Mix the beans, the kale, the peas, and the pepper. Cook, occasionally tossing, for 2 minutes until the kale is wilted. Sprinkle the soup in 6 bowls uniformly; sprinkle the croutons.


Asparagus & lemon spaghetti with peas


In less than 20 minutes, this healthy vegan pasta recipe will be ready. It's low in calories and includes fibbers, vitamin C, and iron three times a day.



Ingredients:

  • 150g spaghetti wholemeal.

  • 160g of asparagus, cut ends into lengths, and trimmed.

  • Two tablespoons of rapeseed oil.

  • Two leeks, cut into lengths, and then thin strips.

  • One chili red and finely chopped.

  • One clove of garlic (finely grated).

  • One lemon, zesting and juicing, plus serving wedges.

Step 1

Boil the pasta for 12 minutes and add the asparagus for the last three minutes. Heat oil put leeks and chili in a big frying pan, and simmer for 5 minutes. Add the garlic, peas, and lemon zest, and juice and simmer for few more minutes.


Step 2

Drain the pasta and add 1⁄4 cup of pasta water to the pot. Stir together until thoroughly incorporated. Spoon into shallow dishes and serve, if you want, with lemon slices.


Vegan Mushroom Bolognese


This Bolognese sauce recipe is inspired by the essentials of the classic Italian cuisine of Marcella Hazan. We exchange beef and pork with button champignons to retain classic vegan yet hefty comfort dishes of umami flavor. And while several recipes require red wine, the recipe sticks to Hazan's preference for white wine.



Ingredients:

  • 1 pound white button mushrooms, divided

  • Two cucumbers extra virgin olive oil.

  • 1⁄2 cup of onion chopped

  • 2⁄3 cup carrots chopped

  • 2⁄4 cup of celery chopped

  • 1 pinch of salt

  • 1⁄2 cup of oat milk unsweetened

  • 1⁄4 tea cuchar nutmeg

  • 1⁄2 cup of dry white wine

  • 1 cup of canned tomatoes crushed

  • 8 ounces whole-grain pasta, especially old grain pasta

  • Garnish Vegan Parmesan Cheese

Step 1

In a food processor, place half of the mushrooms and pulse until roughly chopped. Cut the rest of the mushrooms into 1/4 inch pieces.


Step 2

Heat oil over medium heat in a large, heavy saucepan. Add onion; cook, frequently turning, until transparent. Add carrots and celery, simmer for 3 to 4 minutes, stirring, until tender. Add thin and diced mushrooms and salt; cook, whisper until the champagne releases its juices. Add oat milk; boil until evaporated, stirring. Incorporate nutmeg. Add wine; boil until it evaporates, stirring. Bring the tomatoes to a boil.


Step 3

Reduce the heat to keep low; cook for 45 minutes, occasionally stirring. (when the sauce looks dry, add boiling water at once, 1/4 of a cup.)


Step 4

In the meantime, bring a big bowl of water to a boil. Cook pasta according to the directions of the package; drain. Serve the pasta topped with sauce and parmesan, if requested.


Tips

Look for an ancient grain pasta rich in fibre, such as Gustiamo's Busiate Sicilian Tumminia.


Violife creates a superb vegan Parmesan and a simple, cashy version using garlic powder, salt, and nutritional yeast.


Vegan Smoothie Bowl


Eat this thick, creamy, spoonful bowl! Banana with frozen berries and a little nut milk whip for a delicious vegan breakfast. We use fruit, nuts, and seeds to topping, but try everything you like.



Ingredients:

  • One big banana

  • 1 cup of mixed frozen berries

  • 1⁄2 cup of non-sweetened soy milk or other non-sweetened milk

  • ¼ cup pineapple chunks

  • ½ kiwi, sliced

  • One tablespoon of almonds cut, toast if desired

  • Unsweetened cocoon flakes with 1 tbsp, toasted if desired

  • One tea cubicle Chia seeds

Step 1

Mix in a blender banana, fruit, and soy milk (or almond milk). Mix till smooth.


Step 2

Put in a bowl and cover the smoothie with an apple, kiwi, almonds, coconut, and chia.


Conclusion


Being a vegan has numerous health benefits! It has been found that vegans have a lower risk of heart disease and cancer as well as high blood pressure than meat-eaters according to the Academy for Nutrition and Dietetics. Plant-based diets provide vegans with all the nutrients they require for good health, such as plant protein, fibre, and minerals, without any of the harmful components found in animal products, such as cholesterol and saturated animal fats, which can cause illness and slow down your metabolism.





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