If you’re new to vegan cooking, it can be intimidating. But you don’t need to be a culinary wizard!
These easy vegan meals are super quick and require minimal ingredients that you can get at an vegan cooking store. They’re also delicious and satisfying! Plus, they’re sure to impress your friends and family.
1. Chickpeas with Vegetables
Chickpeas are not only a delicious and filling plant-based protein source, they’re also an excellent source of fiber. This dietary powerhouse can help prevent constipation, maintain normal cholesterol levels, and keep your digestive system healthy.
Adding beans and other legumes to dishes can add texture, flavor, and a hearty punch to any meal. They’re also great for bulking up desserts and making savory meals more satisfying.
Various vegetables can be roasted with chickpeas to create hearty, flavorful, simple, and satisfying dishes. This roasted vegetable and chickpea salad recipe is a delicious choice, especially when served with a homemade Italian salad dressing.
The veggies and chickpeas are seasoned with spices, including fennel, garlic powder, rubbed sage, and onion powder. They’re then tossed in a pan and baked until tender and lightly browned.
This dish works well as a meal or can be used to bulk up other recipes such as grain bowls, frittatas, or even salads. The roasted vegetables can also be stored in a labeled container in the fridge for up to five days and reheated when needed.
This Moroccan-inspired chickpea stew is loaded with vegetables, smoked paprika, and cumin for a hearty flavor. It’s perfect for a quick meal on a busy weeknight or to serve as a side dish.
2. Egg Roll in a Bowl
Chinese egg rolls are made with shredded cabbage, aromatics (like garlic, onion, and ginger), and meat (usually pork), rolled inside a wheat flour wrapper that is then fried. They are a classic appetizer but are often high in calories and carbs.
One of the most popular ways to get a healthier version of an egg roll is to make an egg roll in a bowl instead. These deconstructed versions don’t need to be wrapped or fried and are easy to make in under 30 minutes with only one pan/wok!
This recipe is low in calories and carbs but packed with plenty of flavor and protein. It also makes a great weeknight dinner that the whole family will love!
To make this dish gluten-free, substitute coconut aminos instead of soy sauce and use a GF egg roll wrapper. You can find these in the Asian aisle of your grocery store or online.
You can also add water chestnuts for an extra crunch! If you want to add more heat to the dish, stir in a sprinkle of red pepper flakes or hot sauce.
This recipe can be reheated in the microwave or a skillet on the stovetop. It’s a great lunch or dinner that stores well in the fridge or freezer!
Another option is to serve this with brown rice or cauliflower rice. If you’re on Weight Watchers, divide the recipe in half, and it becomes zero points.
This recipe is delicious on its own, but it also goes well with a spicy mayo drizzle. Try adding some cayenne or sriracha to the sauce for an even more flavorful dish.
3. Spicy Vegetable Stew
This simple vegetable stew is a healthy one-pot meal that comes together in under an hour. It’s loaded with veggies and lentils, which are nutrient-dense, high in fiber, and a good source of plant-based protein.
The secret to a good veggie stew is making sure to combine fresh vegetables that complement each other well and carefully measured spices. Then, you need to toss them all in the perfect amount of veggie broth and let them simmer for a while until everything is tender and has that uniform texture that you want from your stew.
Adding starchy vegetables like potatoes, sweet potato, or cassava can also help to thicken the broth. Toss a few in just before the end of cooking, and they’ll soften as the stew cooks and become a nice creamy addition to the dish.
If you’re looking for a quick and easy meal bursting with flavor, this spicy vegetable stew is the right choice! It’s a hearty meal that the whole family will love.
Make sure to use a heavy bottom pan with a lid, as this will help to keep the stew from sticking to the pot. Add any vegetables you like to the stew, such as carrots, green peas, French beans, and potatoes.
When adding coconut milk to the vegetable stew, be sure not to overcook it. You don’t want the fats in the coconut milk to split and separate, as they can have a negative impact on the taste of your stew.
Serve this vegetarian stew with Appam or sliced white bread for a delicious meal perfect for a busy day at home.
4. Thai Vegetable Soup
The flavors of a classic Thai soup come together in this simple vegan recipe. A savory bone broth base, coconut milk, and authentic herbs and spices combine to create an incredibly cozy and comforting bowl of soup.
Using fresh aromatics such as onion, carrots, garlic, and ginger, this soup gets its distinct Thai flavor from simmering with curry paste and coconut milk. Cilantro and lime also add additional depth to the dish.
Once the vegetables are tender, add a handful of mushrooms cut into bite-sized pieces. This is key to deepening the mushrooms’ flavor as they cook. You will need to cook them long enough so that they slightly soften, but do not overcook them so that they become mashed.
For extra umami, you can use vegetable stock that has been simmered for a longer time and is thickened by adding a small amount of rice flour. This will also help give the soup a smooth texture, which is important for it to retain its flavor and color.
Serve this delicious soup topped with fresh cilantro and a squeeze of lime juice. You can also add chili garlic sauce or sambal to kick up the heat.
This soup is also perfect for freezing or reheating in the microwave. It can also be paired with a salad to make an entire meal.
The best part is that it’s quick and easy to prepare. It’s also incredibly healthy, so you can feel good about serving it to your family! It’s a great recipe for those cold winter nights when you want a warm and comforting dinner.
5. Vegetable soup
Vegetable soup is a comforting, healthy meal that can be made with frozen, canned, or fresh veggies. It’s delicious, easy to prepare, and can be a great source of protein and fiber.
Vegetables are also an excellent source of antioxidants, which are important for preventing oxidative stress and other health problems. They also help keep skin healthy and wrinkle-free.
In addition, vegetable soups are low in calories and carbs, which makes them a healthier alternative to snack foods or greasy fries. They’re perfect for warming up on a cold day and will help you stay full until your next meal.
This simple recipe is filled with all kinds of hearty vegetables, like carrots, potatoes, green beans, and corn. It’s a nourishing meal that can be served with croutons, homemade bread, or crackers. It’s also great for meal prep, as leftovers will hold well in the fridge or freezer!
Start by sauteing onions and garlic in a large soup pot over medium heat. Add a few splashes of oil and a pinch of salt. Sauté for a few minutes, until the onion is soft and fragrant.
You can leave the onion and garlic in longer if you like but be sure to stir them often so they don’t burn or become dark brown. Once the onions and garlic are translucent, add the rest of the vegetables and the broth.
This soup is delicious on its own, but it’s even better topped with some grated Parmesan cheese and a few chopped herbs. If you want to make it creamy, stir in a spoonful of creme fraiche or sour cream when serving the soup.