I am so glad you are here. If you are looking for ways to eat more plants without spending all day in the kitchen, you are in the right place. Personally, I know how hard it can be to find meals that taste good and actually make you feel full. We have all been there, staring at a bunch of kale and wondering what to do with it.
The thing is, vegan cooking does not have to be fancy or expensive. In fact, many people find that simple plant based meals are the most delicious. My goal today is to show you how easy it can be to whip up healthy food that your whole family will love. Whether you are a total pro or just starting your vegan journey, these recipes are for you.
Why Choose Plant Based Meals
You might be wondering why everyone is talking about vegan food lately. Well, here is the secret. Eating more plants is one of the best things you can do for your body and the planet. Plus, it is a fun way to try new flavors you might have never thought of before.
Trust me, you do not need to be a chef to make these work. I have picked out recipes that use basic ingredients you probably already have in your pantry. We are talking about things like beans, rice, oats, and frozen veggies. These are the unsung heroes of a healthy kitchen.
1. The 10 Minute Rainbow Chickpea Salad
This is my absolute favorite lunch when I am in a rush. Honestly, it is more of a “no recipe” recipe because you can pretty much add whatever you have in the fridge.
What you will need
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One can of chickpeas (rinsed well)
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A handful of cherry tomatoes
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One cucumber
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A bit of lemon juice
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A pinch of salt and pepper
Here is how to make it
First, you just throw the chickpeas into a big bowl. Then, chop up your tomatoes and cucumber into bite sized pieces. Mix them all together with the lemon juice. If you want to get fancy, you could try adding some avocado or fresh parsley.
The best part about this meal is that it stays fresh in the fridge for a couple of days. So, you could make a big batch on Sunday and have lunch ready for Monday and Tuesday. It is a total lifesaver during a busy work week.
2. Creamy Red Lentil Dahl
If you are craving something warm and cozy, this is the one. Lentils are amazing because they are packed with protein and they cook really fast. I think you will be surprised at how filling this is.
What you will need
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One cup of red lentils
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One can of coconut milk
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Two cups of vegetable broth
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A spoonful of turmeric and cumin
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Fresh spinach
Here is what you can do
Put the lentils, broth, and spices in a pot. Let them simmer until the lentils get soft and mushy. This usually takes about 15 minutes. Now, stir in the coconut milk to make it extra creamy. At the very end, toss in a handful of spinach and watch it wilt into the sauce.
I suggest serving this over brown rice or with a warm piece of bread. It feels like a hug in a bowl. Believe it or not, my kids actually ask for this for dinner because it is so mild and tasty.
3. One Pan Roasted Veggies and Tofu
Does anyone actually like doing dishes. I certainly do not. That is why one pan meals are my go to. You just chop, toss, and bake. Simple as that.
What you will need
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A block of extra firm tofu
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Broccoli florets
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Bell peppers
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Sweet potatoes
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A drizzle of olive oil and soy sauce
Here is how to make it
Start by pressing the water out of your tofu with a towel. This is a pro tip to make it get nice and crispy. Cut everything into cubes and spread them out on a large baking tray. Drizzle your oil and soy sauce over the top and use your hands to make sure everything is coated.
Pop the tray into the oven at 400 degrees for about 25 minutes. You want the sweet potatoes to be soft and the tofu to have golden edges. It is a healthy, colorful meal that looks beautiful on the plate.
4. Easy Overnight Oats for Busy Mornings
I get it, mornings are chaotic. Between waking up and getting out the door, breakfast often gets forgotten. But you might want to try this trick to save time.
What you will need
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Half a cup of rolled oats
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One cup of almond milk (or any plant milk)
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A spoonful of chia seeds
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Maple syrup or a mashed banana for sweetness
Here is the deal
Before you go to bed, mix all the ingredients in a jar. Put the lid on and leave it in the fridge overnight. While you are sleeping, the oats soak up the milk and become soft and creamy.
In the morning, you just grab the jar and go. You can top it with berries, nuts, or even a bit of peanut butter. It is like eating dessert for breakfast, but it is actually really good for you.
Tips for Success with Vegan Cooking
Many people find the switch to vegan eating a bit scary at first. I have been there, so I want to share a few tips to make it easier for you.
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Don’t stress about protein. Plants have plenty of it. Think beans, nuts, seeds, and even veggies like broccoli.
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Keep it simple. You do not need to buy every weird ingredient in the health food aisle. Stick to the basics first.
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Frozen is fine. Frozen vegetables are just as healthy as fresh ones and they last much longer. Plus, they are already chopped for you.
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Season your food. Don’t be afraid of spices. Garlic powder, onion powder, and smoked paprika can turn a boring meal into something delicious.
Fun Fact About Plant Based Diets
Did you know that eating beans and lentils can actually help you live longer. It is true. These little legumes are full of fiber which keeps your heart happy and your tummy full. Plus, they are some of the cheapest foods you can buy at the store.
Frequently Asked Questions
Is vegan food expensive
Honestly, it can be if you buy lots of processed mock meats. But if you stick to whole foods like rice, beans, potatoes, and seasonal fruit, it is actually very budget friendly. I often find that my grocery bill is lower when I am eating plant based.
How do I get enough energy
The key is to make sure you are eating enough calories. Plants are often lower in calories than meat, so you might need to eat a bigger portion. Add healthy fats like avocado, nuts, or seeds to your meals to stay full longer.
Can kids eat these recipes
Yes, absolutely. These recipes are very kid friendly. Most children love pasta, rice, and fruit. You can easily adapt these meals to suit their tastes. For example, you could blend the veggies into a sauce if they are picky about textures.
What if I miss cheese
I hear you. Cheese is the hardest thing for many people to give up. The good news is there are great vegan cheeses in stores now. You can also make a “cheesy” sauce using nutritional yeast, which has a naturally nutty and salty flavor.
To Sum It Up
At the end of the day, eating healthy should be about feeling good, not about being perfect. It is okay if you take it one meal at a time. Every plant based meal you eat is a win for your health.
I hope these easy and healthy vegan recipes give you some inspiration for your next dinner. Remember, you are not alone on this journey. We are all just trying to do our best.
What do you think about these ideas. Are you ready to try that chickpea salad or the overnight oats. I think you will love how they taste and how they make you feel.
Anyway, that is pretty much it for now. Go grab some veggies and start cooking. You have got this.