Easy Vegan Recipes for Beginners Using Simple Ingredients

Easy vegan recipes are for simple cooking and focused planning. You cook with limited steps and direct instruction. You use vegetables, grains, beans, fruit, and basic spices. Ingredients create a backdrop of sustained energy, strong digestion, and even nutrition. You also have a short, predictable shopping list.

Easy vegan meals appeal to many people because of their simple prep work. One-pot or one-pan recipes are a common theme. Dishes require less clean up and save time. Recipes are more direct and keep you in the moment. You can complete each step with ease and focus.
A simplified vegan pantry offers a basic structure for home cooking. Beans, oats, pasta, rice, and frozen vegetables are staples in fast meals. Fresh produce creates flavor. Spices create a more robust flavor. You have a handle on your day when you cook simple recipes with measured ingredients.
This guide is for your everyday cooking with specific ideas for breakfast, lunch, dinner, and snacks. Each recipe provides quantities and direct instructions. You can apply this practical information to your own schedule and goals.

WHAT ARE EASY VEGAN RECIPES? 

Easy vegan recipes call for familiar ingredients and a few steps. You can make meals quickly when you use common foods such as beans, rice, oats, and vegetables. Recipes with simple instructions keep your mind in check and free you from mistakes. One-pot or one-pan recipes simplify cleanup and allow for routine consistency. Recipes with measured ingredients and specific actions save time and help you keep a streamlined approach.

HOW TO STOCK YOUR VEGAN PANTRY 

A well-stocked vegan pantry is important for quick cooking and routine consistency. You can avoid spending more time in the kitchen when you have basic ingredients organized into clear categories. Dry goods are pantry staples. Stock rice, oats, pasta, lentils, and beans in airtight containers. These ingredients make up the backbones of many meals with consistent portions and a long shelf life. Canned goods are also important in a minimalist pantry and help with quick meal prep. Dedicate a shelf to canned chickpeas, black beans, diced tomatoes, and coconut milk. Fresh produce is also important to add vibrancy and nutrition to your meals. Store onions, potatoes, carrots, spinach, and tomatoes in clean corners of your kitchen. Spices are also important to create depth of flavor. Store cumin, paprika, garlic powder, turmeric, chili powder, and cinnamon in small jars. These seasonings are a way to control the flavor of each dish you make. A well-organized pantry makes cooking less stressful and streamlines your workflow. You can easily prepare breakfasts, lunches, dinners, and snacks. A well-stocked pantry can also minimize food waste. Items are easy to find with a well-stocked pantry, and their visibility is increased. A transparent pantry layout is the first step to complete control of your routine and consistency in the kitchen.

EASY VEGAN BREAKFAST RECIPES 

Peanut Butter Banana Oatmeal

Ready in 10 minutes. Satisfies for 4 hours. 

Ingredients 

• 1 cup rolled oats 
• 2 cups water or milk (plant  base milk) 
• 1 banana, sliced 
• 2 tablespoons peanut butter 
• 1 tablespoon honey or maple syrup(Agave nectar) 
• ¼ teaspoon cinnamon 
•   Pinch of salt 
• Optional: 1 tablespoon chia seeds 

Directions 

Cook the Oatmeal 

Bring water or milk to a boil in a small pot. Add salt. 
Stir in oats. Lower heat to medium-low. 
Cook for 5 minutes, stirring occasionally. Oats absorb the liquid and soften. 
Add the Flavor 
Milk makes oatmeal creamier. Swapping high-calorie drinks for water reduces your daily calorie intake.

Remove pot from heat. Stir in peanut butter until it melts into the oats.
Add half the banana slices. Stir them in. They break down and naturally sweeten the oatmeal.
Sprinkle cinnamon on top. 

Serve 

Pour oatmeal into a bowl. Top with remaining banana slices. 
Drizzle honey or maple syrup over everything. 
Add chia seeds for more protein and fiber.

Nutrition Facts 

Serves 1 
Calories: 450 
Protein: 16 grams 
Fiber: 12 grams 
Fat: 15 grams 
The protein and fiber make you feel full. You eat less at lunch. 
Make It Your Own 
Substitute almond butter for peanut butter. Texture is similar, flavor is different. 
Add ½ cup fresh blueberries with the banana. It gives you more antioxidants. 
Use steel-cut oats instead of rolled oats. Cooking time doubles to 20 minutes. Texture is chewier. 
Top with chopped walnuts for omega-3 fats. 

Meal Prep Version 

Cook five servings on Sunday. Store in containers in the refrigerator. Reheat one serving each morning. Add 2 tablespoons of milk. Microwave for 90 seconds. Top with fresh banana and peanut butter after reheating. This prevents the banana from browning. 
Prepared oatmeal will last 5 days in the refrigerator.

What I Learned 

Old-fashioned rolled oats are better than quick oats. Quick oats become mushy. 
Stir peanut butter in while oatmeal is hot. Cold oatmeal causes the peanut butter to clump.
Ripe bananas with brown spots are sweeter. You need less added sugar. 
The 2: 1 ratio of liquid to oats gives the oatmeal the right consistency. Too much liquid makes it soupy. Too little makes it too thick. 
This recipe is for one person. Multiply the ingredient amounts by two or three to make larger batches

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Tofu Scramble 

Prep Time: 15 minutes 

Serves: 1 
Protein: 20 grams 
I make this dish when I am craving eggs but have none in the house. This scrambled tofu has a texture that is similar to eggs.

Ingredients 

• 14 ounces firm tofu, drained 
• 2 tablespoons olive oil 
• ½ onion, diced 
• 1 bell pepper, diced 
• 2 cloves garlic, minced 
• ½ teaspoon turmeric 
• ½ teaspoon cumin 
• ¼ teaspoon black salt 
• ¼ teaspoon black pepper 
• ¼ teaspoon paprika 
• 2 tablespoons nutritional yeast 
• 2 cups fresh spinach 
• Salt to taste 

Directions 

Press Tofu 
Wrap tofu block in paper towels. Squeeze it with your hands for 5 minutes. This presses out excess moisture. Crumble the tofu into small  bite-sized pieces that resemble the scrambled eggs.  

Cook Vegetables 

Warm some olive oil in a big pan on a medium burner.

Add onion and bell pepper. Cook for 5 minutes, stirring occasionally. 

Add garlic. Cook for 1 minute. Garlic should be fragrant. 

Add Tofu 

Add crumbled tofu to the skillet. Stir to combine with vegetables. 
Add turmeric, cumin, black salt, black pepper, and paprika. Stir until well mixed. 
Turmeric adds a yellow color to tofu like eggs do. Black salt adds an eggy sulfur taste. 
Cook for 5 minutes. Stirring every minute. Tofu should absorb the spices. 

Finish Dish 

Sprinkle nutritional yeast over tofu. Stir to coat. 
Add spinach. Cook until the spinach is tender and reduced in volume, around 2 minutes
Season with salt, to taste. 

Nutrition Facts 

One serving of tofu scramble contains: 
220 calories 
20 grams protein 
6 grams fiber 
12 grams fat 
The protein in tofu is complete with all nine essential amino acids.

Ideas For Serving 

Roll in a warm tortilla with salsa and avocado.
Serve on toast with hot sauce. 
Add to breakfast burrito along with black beans and cheese.
Eat plain with roasted potatoes on the side.

Storage 

Store leftovers in an airtight container in the refrigerator for 4 days.
Reheat in a skillet over medium heat for 3 minutes. Splash water into pan to prevent tofu from drying.
Do not freeze. Tofu will have a texture change when frozen and thawed.

What I Learned 

Use black salt. Regular salt will not provide eggy flavor. I buy black salt from Indian grocery stores. You can order online as well. Firm tofu works best for this recipe. Silken tofu is too mushy. Extra-firm will be too dry for this dish. Press tofu before cooking. Moisture will prevent tofu from absorbing spices. Nutritional yeast adds cheesy, savory flavor. Don’t leave out. 
Use turmeric. Tofu scramble needs turmeric for color. Without it, the scramble will look gray and unappealing.
Makes enough for two servings. Double or quadruple for meal prep. I make quadruple batches of this on Sundays.

Scramble reheats well in the microwave. I have this three mornings per week. Weekly cost is about $6 for six servings. Add vegetables you have in the fridge. Mushrooms, tomatoes, and zucchini are all good additions. Chop all vegetables to small, even size so they cook at the same rate.

Chickpea Flour Pancakes 

Prep: 5 minutes 
Cook: 15 minutes 
Makes 6 pancakes 
Every pancake has 10 grams of protein. 
Whisk the batter in 5 minutes. 
I made these next to regular flour pancakes. These kept me full for 2 hours longer.

Ingredients 

• 1 cup chickpea flour 
• 1 cup unsweetened almond milk 
• 2 tablespoons maple syrup 
• 1 tablespoon ground flaxseed 
• 1 teaspoon baking powder 
• ½ teaspoon cinnamon 
• ¼ teaspoon salt 
• 2 tablespoons coconut oil, melted 
• ½ teaspoon vanilla extract 

Instructions 

 Thoroughly blend the chickpea flour, baking powder, cinnamon, and salt in a large bowl using a whisk.
Whisk the almond milk, maple syrup, flaxseed, coconut oil and vanilla in another bowl.
Pour the wet mixture into the dry ingredients. Whisk until the batter is smooth. 
Rest the batter for 5 minutes. The chickpea flour will soak up the liquid.

Cook the Pancakes 

Heat a non-stick skillet over medium heat. Add a little coconut oil. 
Pour ¼ cup batter onto the skillet. The pancake will spread to 4 inches wide.
Cook for 3 minutes. You are able to see bubbles form on the surface.
Flip and cook for another 2 minutes. The edges will look dry. 
Toppings and Serving 
Serve with fresh berries and maple syrup. 
Spread with almond butter and sliced banana. 
Add coconut yogurt and chopped walnuts. 

Nutrition Facts 

1 pancake 
120 calories 
10 grams protein 
4 grams fiber 
5 grams fat 

Storage 

Stack cooled pancakes between parchment paper. Refrigerate for up to 5 days. Freeze for up to 3 months. Reheat in a toaster or microwave for 60 seconds.

Things I Learned 

Chickpea flour has a slightly nutty taste. Add more cinnamon if you find the taste too strong.
The batter will thicken after you whisk it. Add 1 tablespoon of almond milk if the batter gets too thick.
Cook the pancakes over medium heat. High heat will burn the outside before the pancake cooks through.
Regular flour pancakes have 3 grams of protein. These pancakes have more than triple the protein

Overnight Chia Pudding 

There is no morning prep work for this breakfast. You do it all the night before. 

I make 4 servings on Sunday. I have breakfast ready in less than 2 minutes all week.

What You’ll Need 

• ½ cup chia seeds 
• 2 cups unsweetened almond milk 
• 2 tablespoons maple syrup 
• 1 teaspoon vanilla extract 
• ¼ teaspoon cinnamon 
• Pinch of salt 

For topping: 

Fresh berries 
Sliced almonds 
Coconut flakes 
Nut butter 

Mix the Pudding 

In a large bowl, stir together chia seeds, almond milk, maple syrup, vanilla, cinnamon, and salt.
Whisk for 2 minutes. The chia seeds will start to soak up the liquid
Wait 5 minutes. Mix once more to get rid of any clumps.

Refrigerate 

Divide mixture evenly into 4 small jars or containers. Place lids on top of each. 
Transfer to the refrigerator for a minimum duration of 4 hours. Overnight is best. 
The chia seeds expand and absorb liquid, creating a pudding texture. Chia seeds can absorb up to 10 times their weight in liquid.

Serve 

Remove one jar from the refrigerator. Stir the pudding. 
Add your favorite toppings. I alternate between berries, nuts, and nut butter.
Eat cold, directly from the jar. 

Nutrition Facts 

One serving provides you with: 
180 calories 
6 grams protein 
11 grams fiber 
8 grams fat 
5 grams omega-3 fatty acids 

Flavor Variations 

Chocolate: Stir in 2 tablespoons cocoa powder to the base mixture.
Matcha: Stir in 1 teaspoon matcha powder to the base mixture.
Peanut butter: Stir in 2 tablespoons peanut butter to the mixture before refrigerating.
Tropical: Substitute coconut milk for almond milk. Top with mango and pineapple. 

Storage 

Prepared pudding will keep 5 days in the refrigerator. Do not freeze. 
Add toppings right before serving. This will help keep nuts crunchy and fruit fresh.

What I Learned 

There is no nutritional difference between black and  white chia seeds, however white seeds are often preferred  for cleaner look in light-colored puddings. 
Stir the mixture twice during the first 10 minutes. This prevents clumping. 
Use full-fat coconut milk to make creamier pudding. Almond milk creates a lighter pudding. 

Savory Breakfast Hash Recipe (sweet potato and black bean)

This recipe is my savory breakfast hash made with sweet potatoes and black beans. This protein and fiber-packed breakfast gives you 15 grams of protein and 10 grams of fiber.

Meal preppers can make this hash on the weekends when they have 30 minutes to spare. It reheats perfectly throughout the week. 

Ingredients 

• 2 large sweet potatoes, diced into ½-inch cubes
• 1 can black beans, drained and rinsed 
• 1 red bell pepper, diced 
• 1 small onion, diced 
• 2 cloves garlic, minced 
• 2 tablespoons olive oil 
• 1 teaspoon cumin 
• 1 teaspoon smoked paprika 
• ½ teaspoon chili powder 
• ¼ teaspoon black pepper 
• Salt to taste 
• 1 avocado, sliced 
• Fresh cilantro for garnish 
• Lime wedges for serving 

Instructions 

Cook the Sweet Potatoes 

       1.Warm 1 tablespoon of olive oil in a large pan over medium-high heat.

2. Add sweet potato cubes. Spread out into a single layer. 
3. Cook for 10 minutes without stirring(watch closely to prevent burning) This will help them brown on the bottom.
4. Flip the potatoes and cook for 8 more minutes, stirring every 2 minutes. The potatoes are done when they're golden and easily pierced with a fork.

Add the Vegetables 

1. Push potatoes to the side of the skillet and add remaining olive oil to the empty space.
2. Add onion and bell pepper and cook for 5 minutes.
3. Add garlic, cumin, paprika, chili powder, and black pepper. Stir to combine. 
4. Cook for 2 minutes until fragrant. 

Finish the Hash 

1. Add black beans to the skillet and stir to combine.
2. Cook for 3 minutes until the beans are heated through.
3. Taste and add salt as needed. 

Serve 

1. Divide hash between two bowls and top each with sliced avocado and fresh cilantro.
2. Squeeze lime juice on top. 

Nutrition Facts 

One serving provides: 
420 calories 
15 grams protein 
10 grams fiber 
14 grams fat 
Add More Protein 
Top with crumbled tofu scramble. 
Add sautéed tempeh bacon. 
Serve with a side of seasoned white beans.

Storage 

• Store in an airtight container in the refrigerator for 5 days.
• Add fresh avocado after reheating. Do not store avocado with the hash. 
• to prevent sticking, add 2 tablespoons of water while reheating in a skillet over medium heat for 5 

What I Learned 

Cut sweet potatoes into equal-sized cubes. This helps them cook evenly.
Do not overcrowd the skillet. If there are too many sweet potatoes, they will steam instead of browning. use a large 12-inch skillet to ensure  the potatoes have enough space to brown properly.
Let the potatoes sit without stirring for the first 10 minutes. If you move them too much, they will not brown.
Smoked paprika adds depth to this recipe. Regular paprika also works but tastes less complex.
This recipe makes 2 servings. Double the ingredients for meal prepping. I make a batch of 6 servings each Sunday.
Each serving will fill you up for 5 hours.
Add hot sauce if you like your hash spicier. I like to use 1 teaspoon of sriracha per serving.

Easy Vegan Lunch Recipes 

Chickpea Salad Bowl Recipe 

Prep Time: 20 minutes 

Makes: 2 Servings 
Calories/Serving: 485 
Protein/Serving: 18 grams 
Fiber/Serving: 12 grams 
Easy to make a bowl takes 20 minutes. 
Serves for 2.  

Ingredients 

For the bowl: 

• 2 cups cooked chickpeas (one 15-ounce can, drained)
• 4 cups mixed greens 
• 1 cucumber, diced 
• 1 cup cherry tomatoes, halved 
• ½ red onion, thinly sliced 
• 1 avocado, sliced 
• ¼ cup kalamata olives 
• 2 tablespoons pumpkin seeds 

For the dressing: 

• 3 tablespoons olive oil 
• 2 tablespoons lemon juice 
• 1 tablespoon tahini 
• 1 clove garlic, minced 
• ½ teaspoon cumin 
• ¼ teaspoon salt 
• ¼ teaspoon black pepper 

Cook the Chickpeas 

Drain and rinse canned chickpeas. Pat dry with paper towels. 
Warm up one tablespoon of olive oil in a pan on medium heat.
Add chickpeas. Cook for 8 minutes. Shake the pan every 2 minutes. 
Sprinkle with ¼ teaspoon cumin and a pinch of salt. Cook for 2 minutes more. 
The chickpeas will be golden and crispy on the outside.

Prepare the Dressing 

Whisk olive oil, lemon juice, tahini, garlic, cumin, salt, and pepper together in a small bowl.
If the dressing is too thick, mix in one tablespoon of water to make it thinner. Check the seasoning and balance it with extra salt and lemon juice as needed

Assemble the Bowl 

Divide mixed greens between two large bowls. Top each bowl with half the chickpeas. Arrange cucumber, tomatoes, red onion, and avocado around the greens. Scatter olives and pumpkin seeds on top. Drizzle with dressing. 

Nutrition Facts 

One bowl contains: 
485 calories 
18 grams protein 
12 grams fiber 
28 grams fat 
Chickpeas and greens help you feel full for 4 to 5 hours.
Make It Your Own 
Substitute romaine lettuce for mixed greens. Romaine lettuce is crunchy. 
Include some roasted red peppers to provide a hint of sugary flavor.
Swap sunflower seeds for pumpkin seeds. Nutrition is similar but flavor is different. 
Top with hummus for extra protein and creaminess.
Boost protein by adding quinoa. Use ½ cup cooked quinoa per bowl. 

Meal Prep Version 

Cook components separately on Sunday. Store each in its own container. Keep chickpeas in one container, greens in another, dressing in its own container. Assemble bowls each morning. This preserves the crispness of the greens and crunchiness of the chickpeas. Components last up to 4 days in the refrigerator.
Don’t slice the avocado until you are ready to assemble the bowl. Avocado browns quickly. 

Packing for Lunch 

Pack the greens in the bottom of a container. Pack other vegetables on top. Pack chickpeas and dressing in small separate containers. Combine everything in the bowl when it’s time to eat. This will stop the vegetables from wilting and losing their crunch.

Helpful Tips 

Crispy chickpeas are more flavorful than soft chickpeas. Spend the time to roast them. Pat the chickpeas dry well before cooking. If they are wet they won’t crisp up. Unlike a basic oil dressing, a tahini-based one sticks to the vegetables much better. The tahini provides a body. 

Red onion can be sharp tasting. Soak sliced onion in cold water for 10 minutes to tone down the flavor. This recipe serves 2 people. Prepare a double batch to get four servings total.Fresh lemon juice has a brighter taste. The chickpea salad bowl will keep for 2 days in the refrigerator if you put it together. After 2 days the greens will start to wilt. Swap different vegetables based on season. Add bell peppers in summer. Add roasted squash in winter.

Vegan Vegetable Fried Rice 

Prepare: 15 minutes if you have cooked rice total: 15 minutes

This fried rice is vegan, delicious and simple.
I make this twice per week. One pan serves me three meals.

Ingredients

• 3 cups cooked rice, cold
• 2 tablespoons sesame oil
• 1 cup frozen peas and carrots
• 1 bell pepper, diced
• ½ cup corn kernels
• 3 green onions, sliced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame seeds
• ¼ teaspoon black pepper

Cook with Cold Rice

Always use day old cold rice. Freshly cooked rice is mushy when fried.

Cook the rice the day before. Lay the cooked rice out on a baking sheet. Refrigerate, uncovered for at least 2 hours. The cold air will dry out the rice grains.

Prepare Your Vegetables

Dice all vegetables into small, same-sized pieces. Small pieces cook quickly.
Thaw frozen vegetables if using. Pat dry with paper towels.
Slice green onions. Keep white and green parts separate. White parts take longer to cook.

Cook the Fried Rice

Heat sesame oil in a large wok or skillet over high heat. The pan should be smoking a little.
Flash fry the garlic ginger and  white onions  for 30 sec
Add bell pepper. Stir for 2 minutes.
Add peas, carrots, and corn Stir for 2 minutes.
Push vegetables to the sides of the pan. Add cold rice to the center of the pan.
Break up any rice clumps with your spatula. Stir rice for 3 minutes. Rice will begin to brown a little.

Add the Sauce

Add the soy sauce and rice vinegar to the rice mixture. Stir to combine.
Cook for 2 more minutes. Stir constantly.
Add black pepper and green parts of green onions. Stir for 1 minute.
Remove from heat. Sprinkle sesame seeds on top.

Nutrition Facts per serving

• 320 calories

• Protein 8g 

• Carbohydrates 45g 

• Dietary fiber 5g

• Fat 8g

• Saturated fat 1g 

• Cholesterol 0mg 

Lentil Soup 

Cook time: 40 minutes 

Prep time :  10 minutes

Ingredients 

• 1½ cups dried green or brown lentils 
• 2 tablespoons olive oil 
• 1 onion, diced 
• 3 carrots, diced 
• 3 celery stalks, diced 
• 4 cloves garlic, minced 
• 1 teaspoon cumin 
• 1 teaspoon smoked paprika 
• ½ teaspoon turmeric 
• 6 cups vegetable broth 
• 1 can diced tomatoes (14 ounces) 
• 2 cups chopped kale or spinach 
• 2 tablespoons lemon juice 
• Salt and black pepper to taste 
• Fresh parsley for garnish 

Directions 

Prepare the Lentils 

Rinse lentils in cold water and remove any debris. Do not soak them. Stick to green or brown lentils; red lentils will turn to mush in this soup

Sauté the Vegetables: 

In a large pot, heat olive oil over moderate heat. Add onion, carrots, and celery. Cook for 8 minutes until softened. 

 Bloom the Spices: Add garlic, cumin, paprika, and turmeric. Stir for 1 minute until fragrant.

Simmer: Add vegetable broth, diced tomatoes (with juice), and the lentils. Bring to a boil, then reduce heat to low. Cover and simmer for 25-30 minutes until lentils are tender.

The Finish: Stir in the kale or spinach for 2 minutes until wilted. Finally, stir in the lemon juice—this is crucial to "brighten" the flavor.

Serve 

Ladle soup into bowls. Top with fresh parsley. 
Serve with crusty bread or crackers. 
Add a drizzle of olive oil on top to add richness.

Nutrition Facts 

Calories: 280 
Protein: 16g 

Carbohydrates: 42g

Fiber: 14g

Total Fat: 4g

Storage 

Store in an airtight container in the refrigerator for up to 7 days.
You can store individual servings in the freezer for as long as 3 months.  Thaw overnight in the refrigerator. 
Reheat: Reheat on the stove over medium heat for 5 minutes. The soup will thicken as it sits. Add ½ cup water or broth if it looks too thick when reheating.

Lessons Learned 

• Lentils will absorb liquid as they sit. When reheating day-old soup, add extra broth. 
• Do not skip the lemon juice. The soup tastes flat without acid. 
• Dice all the vegetables to the same size. This helps them cook evenly throughout.
• Vegetable broth has better flavor than water. Look for low-sodium broth so you can control how salty the soup is.
• Green lentils take 25 minutes to cook. Red lentils take only 15 minutes but will turn to mush.
• Stir the bottom of the pot every 10 minutes. Lentils will stick to the bottom and burn if left unattended.
• The soup freezes really well. I freeze 3 portions each time I make this.
• Add greens at the end. Overcooked greens are slimy. 
• One pound of dried lentils equals 2¼ cups. I use about ⅔ of a pound for this recipe.
• Soup tastes better the next day. The flavors meld as the soup sits. 
• Use fire-roasted tomatoes for more depth of flavor. Regular diced tomatoes work just fine. 
• Add 1 bay leaf to the pot with the broth. Remove before serving. Bay leaf adds subtle flavor.

EASY VEGAN DINNER RECIPES 

Vegan Coconut Curry 

35 minutes for this Curry. Restaurant quality flavor at home

Ingredients 

• 1 tablespoon coconut oil 
• 1 onion, diced 
• 3 garlic cloves, minced 
• 1 tablespoon fresh ginger, minced 
• 2 tablespoons red curry paste 
• 1 (14 ounce) can coconut milk, full-fat 
• 1 cup vegetable broth 
• 2 cups cauliflower florets 
• 1 red bell pepper, sliced into strips 
• 1 cup green beans, trimmed 
• 1 (15 ounce) can chickpeas, drained 
• 2 tablespoons soy sauce 
• 1 tablespoon lime juice 
• 1 teaspoon brown sugar 
• ½ cup fresh basil leaves, torn 
• Salt to taste 

Cooked rice for serving 

Instructions 

Make the Curry Base 
Heat the coconut oil in a large pot on a medium heat.
Add onion, and cook for 5 minutes, stirring occasionally. The onion should soften. 
Add the garlic and ginger in the pan and cook for 1 minute, stirring constantly. The mixture should smell fragrant. 
Add curry paste and stir for 1 minute. The paste should darken a little and release its oils.

Make the Sauce 

Pour coconut milk and vegetable broth.stir well to ensure the red curry paste is fully incorporated  with  liquids.
The sauce should turn orange-red and look smooth.
Bring to a simmer over medium-high heat, about 3 minutes.

Add the Vegetables 

Add cauliflower florets and stir to coat with the sauce.
Cook for 8 minutes. The cauliflower should start to soften. 
Add bell pepper and green beans, stir to combine cook for 5 minutes. The vegetables should turn  tender-crisp add chickpeas and stir and cook for 3 minutes. 

Finish the Curry 

Add the soy sauce, lime juice, and brown sugar, mixing them in thoroughly.These three ingredients create the essential Salty-Sour-Sweet balance that defines a great red curry.
Taste sauce and add salt if needed. Start with ¼ teaspoon salt. 
Remove from heat and tear basil leaves and stir them into the curry. The basil should wilt from the heat. 

Serve 

Spoon rice into bowls and generously ladle curry over the rice.
Garnish with extra basil leaves and lime wedges.
If you want it spicier, feel free to add some sriracha or red pepper flakes.

Nutrition Facts 

One serving provides: 
Calories - 420
Protein   -12 g
Fiber       -10 g      

Fat          - 22 g        
Carbohydrates: 48g

Cholesterol: 0mg

Vegetable Options 

Feel free to substitute the vegetables with whatever is available to you. Sweet potato, broccoli, snap peas, and zucchini all work beautifully in this red curry base.
Make sure the vegetables are roughly the same size so that they cook consistently.
Add leafy greens like spinach or bok choy at the end and stir them in during the last 2 minutes.
Add 3 cups of frozen mixed vegetables to save time. Use any frozen veggie blend. 

Add Protein to  the curry

• Add 1 cup cubed tofu with the chickpeas. Press the tofu first to remove the water.
  
• Use 2 cans of chickpeas instead of 1 can if you want more protein.
• Stir in 1 cup cooked lentils with the chickpeas.

Storage 

Store in an airtight container in the refrigerator for 5 days.
The curry tastes better the next day, the flavors meld.
Reheat on the stove over medium heat for 5 minutes, stirring occasionally.  Add 1–2 tablespoons of water or broth to bring it back to its original creamy consistency.
Microwave for 2 minutes, stirring halfway through. Tip: Cover the bowl with a microwave-safe lid or damp paper towel to prevent the sauce from splattering.
Freeze for up to 3 months. Let it defrost in the fridge overnight before you heat it up again.

Tips I Learned 

• Full-fat coconut milk makes for creamier curry. Light coconut milk tastes watery. 
• Red curry paste can vary in heat level. Start with 1 tablespoon if you are sensitive to spice. Add more to taste. 
  
• Compared to ground ginger, fresh ginger offers a bolder and more vibrant bite. Use 1 tablespoon fresh ginger or 1 teaspoon ground ginger.
  
• Brown sugar helps balance out the heat and acid. White sugar also works. 
  
• Lime juice brightens the flavors of the curry. Add lime juice at the end. Cooking the lime juice makes the curry taste bitter.Cut cauliflower into small florets. Large pieces of cauliflower take too long to cook.
• Thai basil is best for this curry. Regular basil can be used if you cannot find Thai basil.
  
• Stir curry paste in the oil before adding the liquid. This helps release the flavors and helps you avoid lumps.
  
• The curry thickens as the chickpeas sit. Add ¼ cup vegetable broth when reheating if the curry looks too thick.
  
• Serve over jasmine rice, brown rice, or rice noodles. I like jasmine rice for its texture. 
  
• Make double batches of this curry because it freezes well and reheats perfectly.
• Add your veggies at different times depending on their individual cooking requirements.. Hard vegetables go in first. Soft vegetables go in last. 
  
• 1 (14 ounce) can coconut milk = 1¾ cups. Shake the can before opening to mix the cream and the liquid.

Roasted Vegetable Pasta 

Active prep time: 15 minutes 

Total time: 40 minutes 
Cook the pasta while the vegetables roast in the oven.
I make this recipe when I have leftover vegetables to use. Each serving is $2. 

Ingredients 

• Pasta: 12 ounces of Penne, Rigatoni, or Fusilli (Short pasta shapes work best to hold the roasted veggies).

• Vegetables (The "Fridge Cleaners"):                                            2 cups broccoli florets

  • 1 zucchini, sliced into half-moons

  • 1 red bell pepper, chopped

  • 1 cup cherry tomatoes

  • 1 red onion, sliced into wedges

• Aromatics: 3 cloves garlic, minced

• Pantry Staples: 3 tbsp olive oil, 1 tsp dried oregano, ½ tsp red pepper flakes (optional). 

• To Finish: Fresh basil, juice of ½ lemon, and salt/black pepper to taste.

Instructions 

Roast the Vegetables 

1. Preheat your oven to 400°F (200 °C)
2. Place the tomatoes, zucchini, bell peppers, onion, and garlic on a large baking sheet.(See the Pro-tip bellow)
3. Drizzle with 2 tablespoons olive oil. Sprinkle on the oregano, red pepper flakes, salt, and black pepper.
4. Mix the vegetables with your hands. Distribute them evenly in one layer to ensure even cooking.
5. Roast for 25 minutes,stirring once at the halfway point.
6. The vegetables should be golden brown around the edges. The tomatoes will burst and release juice.

Pro-Tip: If you are using minced garlic, add it during the last 10 minutes of roasting so it doesn't burn and turn bitter.

Cook the Pasta 

7. Fill a large pot with water add salt, and bring it to a rolling boil.
8. Add the pasta. Refer to the package for the specific cooking time, usually between 8 and 10 minutes.
9. Save 1 cup pasta water before you drain the pasta. Set this water aside. 
10. Drain the pasta in a colander. 

Mix Everything Together 

11. Transfer the roasted vegetables to a large bowl. Smash the roasted garlic with a fork.
12. Add the drained pasta to the bowl. Toss to combine the pasta with the vegetables.
13. Add the remaining 1 tablespoon olive oil and balsamic vinegar. Toss to combine. 
14. Add ½ cup pasta water. Toss to coat. The starchy water will make a light sauce. The sauce will also help everything stick together.
15. Add more pasta water as needed if the pasta looks dry.
16. Tear the fresh basil leaves and add them to the pasta. Toss one last time to combine. 

Serve 

17. Divide the pasta among bowls. 
18. Sprinkle with nutritional yeast for a cheesy flavor. Use 1 tablespoon per serving. 
19. Add extra red pepper flakes if you like more spice.
20. Drizzle with more olive oil if desired.

Nutrition Facts 

Servings: 4 
Amount per serving 
Calories  380 
Protein - 12g
Fiber    -   7g 
Fat       - 12g 

Total Carbohydrates: 58g

Storage 

• Place leftovers in an airtight container they will stay fresh and delicious in the refrigerator for 4 days.
• To keep the best texture place the leftovers in a skillet and heat for 5 minutes over medium heat. Add 2 tablespoons water to the skillet. The water prevents the pasta from drying out.

• Microwave for 90 seconds.Stir halfway through. Pour in a little bit of water before you start warming it up.
  
• Do not freeze this recipe. Roasting vegetables and freezing them again makes the vegetables mushy.

Lessons learn 

• Roasting at high heat caramelizes vegetables. Roast vegetables at 400°F to achieve browned edges and sweet flavor. Roasting at a lower temperature makes soggy vegetables.
  
• Save pasta water- Pasta water contains starch, which makes a sauce creamy without adding cream.
  
• Roast garlic whole. Roasted garlic becomes sweet and spreadable. Roasted minced garlic just burns. 
• Roasted cherry tomatoes release juice. This juice becomes part of the sauce. 
  
• Use balsamic vinegar for flavor. Add balsamic vinegar at the end. 
  
• Use whole wheat pasta for more fiber. White pasta works well too. 
• Do not rinse pasta after draining. Starch on pasta helps the sauce stick. 
  
• Add fresh herbs at the end. Fresh basil turns black and loses flavor when cooked.
  
• Cut zucchini larger than tomatoes. Zucchini shrinks more than tomatoes during roasting. 
  
• Eat pasta at hot or room temperature. 
• Use 1 pound of pasta for 4 to 6 servings. I use ¾ pound pasta for 4 servings 

EASY VEGAN SNACKS 

 Hummus And Vegetables

    
Prep Time: 10 minutes
Cost: $1.80 per serving
Nutrition: 15g Protein per serving

Ingredients -
For the hummus 

•  1 can chickpeas( 15 oz), drained 
•  1 table spoon- tahini 
•  2 tablespoons  lemon juice 
•  2 cloves garlic 
•  3 tablespoons olive  oil  
  
•  ¼ teaspoon cumin 
•  ¼ teaspoon salt 
•  2 to 4 tablespoons cold water 

 For serving 

•  2 carrots, cut into sticks 
•  1cucumber, cut into sticks 
•  1red bell pepper, cut into strips 
•  1 Cup cherry tomatoes 
•  1 Cup snap peas 
•  4 celery stalks, cut into sticks 
•  Pita bread  or crackers 

 Make the Hummus 

• Before draining the liquid from the can keep 2 tablespoons of the chickpea liquid  called aquafaba. 
  
• Add chickpeas, tahini,lemon juice, garlic, olive oil, cumin, and salt to a food processor and blend for 1 minute. 
  
• Add the aquafaba liquid and blend for 30 seconds. 
• While the processor is running, add cold water one tablespoon at a time. Keep blending until the hummus looks perfectly smooth and creamy.

 Prepare the Vegetables 

•  Wash all vegetables under cold water. Dry them with a paper towel. 
•  Cut carrots into sticks 3 inch long and ½ inch wide. 
  
•  Cut cucumber into sticks the same size as the carrots. 
  
•  Cut the bell pepper into strips. 
•  Trim ends off snap peas. 
•  Cut celery into 3- inch sticks. 
•  Leave cherry tomatoes whole. 

 Serve 

• Transfer the hummus to a bowl. Use the back of a  spoon to produce a well in the center of the hummus. 
  
• Drizzle 1 tablespoon of olive oil  into the well. 
  
• Sprinkle paprika or sesame seeds on top of the hummus. 
  
• Arrange the vegetables on a plate around the hummus bowl. 
  
• Add pita breads or crackers to the plate. 

 Nutrition Data (per serving)

 One serving( ½ cup hummus plus vegetables) provides

 
 320 calories 
 Protein -15g
 Fiber -10g
 Fat    - 18g

 Carbohydrates: Approx. 25g - 30g 
 

This form makes 4 servings of hummus. 

 Storage 

• Keep the hummus in an airtight container in the refrigerator for 7 days. 
  
• Pour a thin layer of olive on top before storing.
• Pre cut vegetables will stay crisp for about 3 days in the refrigerator. Store them in a container with a damp paper towel. 
  
•  It is best not to freeze hummus.

 Pack for Lunch 

• Store hummus in a small leakproof container with a tight lid. 
  
• Keep vegetables in a separate vessel. If you’re traveling in warm weather, toss an ice pack into your lunch bag.

Five New Scientific Studies About Simple Vegan Eating (2026 Edition)

1. Eat 30 DIFFERENT Plants Per Week 

Leading researchers in the field have discovered that regularly eating 30 different types of plant foods per week (think: simple grains, seeds, fruits & veggies) helps significantly increase the variety of "good" bacteria in your gut. Beginner tip: Getting bored of what to eat is *okay! * Cook until you can follow the recipes, but once you master the grocery store, it's time to experiment with new foods for optimal lifelong health.

2. The Bioavailability of Simple Proteins 

You DON'T need fancy supplements. Researchers found that by combining simple plant-based proteins together (like PB&O or Rice & Lentils), your body receives all essential amino acids in a form that is more bioavailable than most store-bought vegan meats.

3. Simple Foods Keep YOU Mindful 

Eating foods high in healthy fats such as Peanut Butter and Walnuts can increase "Brain-Derived Neurotrophic Factor" (BNDF) leading to improved focus and concentration in as little as 2 hours.

4. Lose Fat… Not Muscle. 

If you're new to vegan eating, new research shows that those who consumed mostly Whole-Food Plant Based (WFPB) recipes using affordable ingredients like Bananas and Oats lost more abdominal fat than people who bought premade vegan "junk-food".

5. Simple tip to SPICE up YOUR metabolism 

Sprinkle some cinnamon on that oatmeal! Studies show that eating Cinnamon can help your body turn excess carbs into fuel, NOT fat.

7 DAY EASY VEGAN MEAL PLAN 
 Day 1 

 Breakfast  Peanut adulation banana oatmeal 
 Lunch       Chickpea salad  coliseum 
 Dinner       Coconut curry 
 Snack        Fruit and nuts 

 Day 2 

 Breakfast  Tofu scramble 
 Lunch        Vegetable fried rice 
 Dinner       Black bean tacos 
 Snack        Hummus 

 Day 3 

 Breakfast    Overnight oats 

 Lunch          Lentil  soup 

 Dinner          Roasted vegetable pasta 

 Snack           Smoothie 

 Day 4 

 Breakfast    Banana oatmeal 
 Lunch          Fried rice 
 Dinner         Vegan coconut curry 
 Snack          Popcorn 

 Day 5 

 Breakfast      Overnight oats 
 Lunch            Chickpea salad 
 Dinner            Black bean tacos 
 Snack             Fruit 

 Day 6 

 Breakfast     Tofu Scramble 
 Lunch           Lentil  soup 
 Dinner          Roasted vegetable pasta 
 Snack           Hummus 

 Day 7 

 Breakfast       Smoothie 
 Lunch             Salad Bowl 
 Dinner            Coconut curry 
 Snack             Popcorn 

 

 COMMON QUESTIONS 

 How do you make vegan food flavorful? 

•  Use spices, salt and lime juice. 
•  Taste as you cook. 

 How do you get protein? 

•  Use  beans, lentils, tofu, quinoa and nuts. 

 Do you need supplements? 

•  B12 is used by  numerous people. Consult with a     professional.  

 Are vegan meals more expensive? 

• Actually No ... Plant base products like beans,lentil , grains  are significantly  cheaper than meat  products.