Vegan Buffalo Cauliflower Tacos
Tacos are some of the best vegan beginner recipes because they are easy to make and so versatile! This version features crispy baked buffalo cauliflower, crunchy chickpeas, fresh salsa, avocado and some leafy greens. Top with vegan ranch or any other sauce of your choice and enjoy within just 30 minutes!
Curried Split Pea Potato Broccoli & Veggie Soup
- 8 oz frozen mixed vegetables
- curry powder
While the frozen soup is cooking , dice potatoes and place in the pot. Use enough water to cover the potatoes, bring to a boil and simmer 5 minutes. Add frozen veggies and cook a few more minutes. The boil-in-the-bag soup should be done now, so add it to the pot. Add curry powder. Stir well and serve.
Healthy Eating Can Be Made Simple
Contrary to popular belief, eating healthy plant-based meals does not have to be difficult at all. There are many simple plant-based diet recipes that can be made in just a few minutes.
I completely understand long hours and crazy schedules, so lets take a look at 10 quick and easy vegan recipes for beginners from nutrition expert, Jeff Novick, MS, RDN, LDN, that will show you just how uncomplicated it can be.
Nothing fancy or complex, just simple food that will keep you from making bad decisions when you are rushed and hungry .
Read Also: Simple Chicken And Bacon Recipes
Mediterranean Quinoa With Tahini Sauce
- 8 oz frozen veggies
- 8 oz frozen veggies
- 8 oz frozen veggies
Place vegetables in a pot, bring to boil, simmer 10 minutes. Mix sauce ingredients in a bowl and spoon over veggies.
Serve over cooked quinoa made with 1 cup quinoa and 2 cups water.
Top with Tahini Sauce
- mixed vegetables
- shredded lettuce
- black beans
Place all ingredients in a bowl over cooked brown rice. Serve and eat.
- large bags of Success Instant Brown Rice
- 2 lbs. mixed frozen vegetables
- 15 oz can pinto beans
Place vegetables in a pot, bring to boil, simmer 10 minutes. Serve over rice, and top with salsa.
Are Whole Food Plant Based Diet Recipes Worth The Hype
While Ive called myself a vegetarian for years, my diet consisted of bean burritos from Taco Bell, and Lucky Charms. Sure, I wasnt eating meat, but I was fueling my body with junk. And boy did I feel it! I slept a lot. I was always hungry. I craved candy. Processed foods contain ingredients mostly found in industrial food manufacturing . This includes hydrogenated oils, high-fructose corn syrup, food dyes, flavoring, and emulsifiers.
Read Also: Gluten And Dairy Free Meal Recipes
Easy And Quick Plant Based Meals To Save The Day
1. Chickpeas + + rice. A easy and quick meal thats full of flavor, and provides a complete protein. Toss some home-cooked or canned chickpeas with some flavorful vegan sauce , and serve it on a bed of rice .
Got 30 minutes? Make it a little fancier by baking the chickpeas like I do in my BBQ Chickpeas recipe .
2. Green salad on a bed of cooked grains. Use any fresh salad veggies you have on hand, and serve them over a cooked grain of choice barley, rice, quinoa, millet, etc. You can either use the quick-cooking varieties , or make a large pot of grains once a week and use it as you go.
Dont do grains? Mix in some quick-roasted potatoes, like I do in my Warm Potato Salad recipe.
3. Hummus and veggies in a wrap. This is my go-to combo for easy plant based lunches and sometimes dinners. Spread a tortilla with hummus, throw in any available vegetables , squeeze a bit of lemon juice over the mix, and wrap up burrito-style. Healthy, tasty, never fails.
I have more detailed instructions for this veggie wrap in my post about easy vegan office lunches.
4. Quick stir-fry. Microwave a bag of mixed frozen vegetables, toss in teriyaki sauce or a combo of equal parts of soy sauce and brown sugar, and serve over a grain of choice.
Want more protein? Add some edamame or other beans to the veggie mix.
If you have more time, you can wrap the raw potato in tin foil and bake it in the oven or air fryer for 40-45 min instead of microwaving.
Creamy Vegan Mushroom Pasta
Craving a creamy bowl of pasta? This luscious, dairy-free mushroom pasta makes it all possible. Coated in thick, velvety mushroom sauce made with soy milk and dairy-free sour cream, this 20-minute pasta dish is impressive enough for company, but quick and easy enough to feed your family on busy weeknights.
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Vegan Sheet Pan Dinner
This easy sheet pan dinner is full of colorful vegetables and loaded with flavor! It’s a plant-based dinner that roasts up everything on a sheet pan at once: lots of good-for-you veggies and chickpeas for plant based protein. Throw it all in the oven while you cook rice or quinoa. Top with a dollop of hummus, vegan sour cream, or another vegan sauce. Dinnertime win!
Power Pancakes With Popped Tomatoes
If your morning tastes tend more savory, you can still enjoy pancakes. These savory pancakes are topped with pan roasted tomatoes that burst with flavor, and crumbled feta adds even more savoriness to the plate. The pancakes themselves have some surprising ingredientsnamely, tofu and chickpea flour but they provide the protein that makes these pancakes power pancakes.
Get the recipe here.
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Creamy Coconut Lentil Curry
The Creamy Coconut Lentil Curry recipe is vegan, healthy and tasty. Make this recipe with green lentils, coconut milk and other simple ingredients. You can serve this recipe with rice or flatbread. It will be ready in just 20 minutes. This is one of the best plant based meal recipes with a bold flavor that you will love.
Suggested: Vegan Meal Prep Recipes
Pro: Better For Mother Earth
Animal agriculture takes on a toll on our environment and natural resources. Raising animals for meat and dairy produces about 15% of all greenhouse gas emissions. That’s more than the entire global transportation sector. Producing meat demands a lot of water too. A 2-ounce serving of pasta requires 36 gallons of water while a 4-ounce hamburger requires 616 gallons.
To combat the damage, we need to make some substantial shifts in the way we eat. The EAT-Lancet Commission, a group of 37 scientists representing 16 different countries, was tasked with establishing the best go-forward strategy when it comes to our diets and reducing climate change. Their findings? Global consumption of vegetables, fruits, nuts and legumes will have to double, and consumption of foods like red meat and added sugars will need to be reduced by 50%.
Read Also: Hot Tottie Recipe With Tequila
What Is A Plant
Eating a plant-based diet means getting most or all of your calories from fresh, whole plant foods that are minimally processed . Essentially, it is exactly what it sounds like a diet made of mostly plants.
A plant-based diet can also be vegetarian or vegan, but these diets arent necessarily outright plant-based. There are plenty of junk food vegans who might not eat animal products, but still consume a variety of processed foods.
To quote Michael Pollan, If it came from a plant, eat it. If it was made in a plant, dont.
Bok Choy Noodles & Mushrooms
This is such a welcome last minute dish. Its nutrient-dense, as among other healthy ingredients, you use another member of the cruciferous vegetable family: Bok choy also known as Pak choi. Also, if you or your family cant get used to whole grain pasta, then these bean thread noodles offer a healthy alternative.
Also Check: Best Juicing Recipes For Heart Health
Sweet Potato Quinoa Salad
Do you want to prepare a larger batch of food to eat over a few days? Thats what vegan grain salads are for! This sweet potato quinoa salad is a light, healthy and tasty dish with only a few different components and a simple 3-ingredient dressing. Its decently high in protein, customizable and requires only 15 minutes of prep time.
Vegan Turmeric Broth Soup
Turmeric Detox Broth- pretty much a glowing bowl of goodness! Lots of ways to adapt this healing soothing broth, customize it to fit your needs. Vegan and GF Adaptable. One of my most popular recipes on the blog to date.
Healthy Vegan Collard Green Wraps! These vegan collard greens wraps are filled with hummus, crispy tofu, shredded beets, carrots, and avocado! Drizzle with Tahini sauce! A delicious healthy vegan meal!
Recommended Reading: Recipe For Tomato Bisque Soup With Fresh Tomatoes
Quick Stewed Eggplant With Coconut
For a dish that’s as forgiving as it is simple, try this rich eggplant stew. Though there’s of course a proper list of ingredients, you can swap things in if you have them available. And if you leave it cooking a bit longer than it’s meant to, no worriesit’ll just have an even smoother texture.
Get the recipe here.
Black Bean Burrito Bowl
The Black Bean Burrito Bowl recipe is very delicious and healthy. You can make this recipe with black beans, rice, corn and peppers. You can enjoy this recipe with hot vegetables and rice and topping it with cold lettuce, pico de gallo. This recipe is great for lunch and dinner that is ready in just 15 minutes to prepare at home.
Suggested: High Protein Low Fat Recipes
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Focus On Nutrient Density Not On Calories
Some people are concerned that a vegan or plant-based diet wont provide all of the nutrients they need to stay healthy. While this could be true if you rely on white flour pastries, potato chips, and soft drinks, with a little planning, even an entirely plant-based diet can meet and surpass your nutrient needs.
Many people fear that critical nutrients like protein, calcium, and iron are only in animal products. But meat, eggs, fish, and dairy are far from the only or the best sources of these nutrients. On the contrary, rest assured that plants can indeed provide all of these nutrients and more! In fact, whole plant foods are chock full of the vitamins, minerals, fiber, antioxidants, and phytochemicals that are strongly linked to better health outcomes.
While packed with nutrients, plants are less calorically-dense than animal products, meaning they contain fewer calories in a similar serving size. Therefore, youll need to eat more of them in order to get the same amount of calories. By focusing on nutrient-rich plant foods, however, youll have no problem meeting your vitamin and mineral requirements.
Roasted Vegetable Buddha Bowl
Roasted vegetable buddha bowl is a vegan, delicious and protein packed yum recipe. This recipe is loaded with lots of roasted vegetable such as roasted sweet potatoes, chickpeas etc, and you can add any fresh vegetables, whatever you like. These fruits veggies mixed bowl is excellent for a busy dinner and lazy lunch. Enjoy this recipe with your family during any holiday or lunchtime. This is one of my favourite plant based meals that makes you complete for a long day.
Suggested: Keto Bowl Recipes
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Easy Vegan Breakfast Skillet
This savory Southwest vegan breakfast skillet features loads of veggies cooked up with vegan sausage and spices. You can customize the veggies based on your preference and switch up the protein by using tempeh, chickpeas, pinto beans or black beans. If youd like to make a savory plant-based breakfast thats filling and high in fiber, try this recipe!
Red Bean Soup With Chickpeas And Spinach
One of lifes great comforts is the aroma of homemade soup warming on the hob. This bean soup enriched with chickpeas, spinach and nutritional yeast flakes gives you the confidence to create vegan bowls of delicious goodness in your own kitchen.
I have been eating a lot of soups lately with the weather turning colder and love this idea using healthy ingredients to feel fuller longer. Love the addition of spinach for flavor. This is perfect winter comfort food. Ali Randall
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Save Your Dollars Soup
One of the best things about plant-based eating is it can actually help you save money, if you try. This super budget-friendly soup is the ultimate easy meal, and most of the ingredients are classic pantry staples. It will take the place of even your most favorite chicken soup, and you could even try DIY’ing the vegetable broth if you want to start from the very basics.
Get the recipe here.
Pro: May Help You Lose Weight
Eating more plants also affects your waistline. In a recent study, a more plant-based diet was associated with a smaller waist circumference and lower body fat percentage. But the good news here is that you don’t have to give up meat, dairy and eggs altogether to reap the benefits. While researchers found the more you scale back, the better for your weight and waistline, it doesn’t have to be an all-or-nothing scenario.
Also Check: Fun Cooking Recipes For Kids
But What Exactly Is A Plant
Is it a vegan diet? Vegetarian? A quasi-plant-sometimes-meat diet? There’s some confusion around the term ‘plant-based’ because as Sharon Palmer, M.S.F.S., R.D.N., The Plant-Powered Dietitian, explains, there’s no official definition. To some, it means eating a 100% vegan diet. To others, a plant-based diet means eating mostly plants, while occasionally enjoying meat, fish, eggs and dairy. The basic tenets, howevereating more whole plant foods like whole grains, fruit, vegetables, legumes, nuts and seeds, and reducing intake of animal productsare the same.
Baked Sweet Potatoes With Spiced Lentil Salad & Lemon Tahini Dressing
Followers of a plant-based lifestyle keep sweet potatoes near and dearand this sweet potato recipe keeps them exciting. A warm green lentil salad, spiced with harissa and rounded out with tomatoes, gets heaped on some halved roasted sweets and is doused with an incredibly rich and creamy tahinilemon dressing. This one keeps me full for most of the day.
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Fill Your Plate With Plants
Approximately 54% of calories in the standard American diet come from processed foods, while another 34% come from animal products. While research has shown just how detrimental these foods are to your health, federal nutrition guidelines have yet to catch up. It wasnt until 2011 that the USDA replaced their meat food group with a generic protein one. And while their MyPlate guidelines are certainly an improvement over past recommendations, its still not exactly the optimal balance of nutrition.
Physicians Committee for Responsible Medicine created the Power Plate, which provides another take on what a healthy plate really looks like. Spoiler alert: Its full of plants! The Power Plate recommends meals consisting of a balance between fruits, vegetables, legumes, and grains. Check it out here.
Vanilla Bean Chocolate Chip Cookies
A good chocolate chip cookie is a classic for a reason, and these add a touch of vanilla bean for a slightly unique, but still true to the original, vegan version. And because it’s vegan, you could also just enjoy the cookie dough as isor roll it into tiny balls to mix into the ice cream recipe above.
Get the recipe here.
Also Check: 10 Day Green Smoothie Cleanse Recipes Day 1 10
Vegan Buffalo Cauliflower Wraps
Vegan Buffalo Cauliflower Wraps recipe is a very comfortable food for on the go or busywork. This recipe is delicious, healthy vegan and loaded with few simple ingredients and ready in just 15 minutes or less. This is one of the best plant based meals that are perfect for summer or any time when you need some simple vegan meal.
Related: Keto Wrap Recipes
Grilled Cauliflower Steaks With Fresh Herb Sauce
Transform a head of cauliflower into a smoky, tangy, savory vegan entree. Slicing the mild vegetable into “steaks” and dusting these with spice for the grill infuses cauliflower with tons of taste. A generous drizzle of olive oil infused with fresh herbs, garlic, and lemon adds even more flavor.
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Thai Salad With Peanut Sauce Dressing
This Thai salad is a fresh and delicious way to eat salad for dinner. Crunchy colorful vegetables and crisp-sauteed tofu are smothered in a creamy peanut sauce dressing. Then it’s all topped with peanuts, cilantro, and lime. Theres a lot going on in this bowl, since the more varied and interesting the flavors and textures of a salad, the more satisfying it is!
Would You Prefer A Gradual Change To Whole
We know that a sudden shift to plant-based eating isnt for everyone. We asked one of our expert contributors, Craig McDougall, MD, for his advice on a more gradual approach: Add around 1,000 calories of legumes, whole grains, and starchy vegetables to your everyday routine. These starchy foods keep you full and satisfied, so youll naturally eat less of the animal products and processed foods that are making you sick. Dr. McDougall has plenty of other great advice to share.
Forks Over Knives founder Brian Wendel has some good tips too. He encourages people to not sweat the small stuff and to look at the big picture instead: Focus on the big changes like switching from meat, milk, and eggs to whole plant foods. Such changes dramatically improve the nutritional composition of your diet, so this is where you will find the most noticeable and measurable improvements in your health.
The time to start making the change is now. Youll be glad you did.
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