Today’s hectic society might be challenged by finding the time and energy to cook meals. For those who are new to veganism, the notion of quick and easy recipes is not only appealing but also necessary.
In this article, we will guide you to create excellent vegan meals without the bother, whether you’re a busy professional, a student juggling numerous jobs, or simply someone who appreciates health and simplicity.
Quick And Easy Vegan Meals For Beginners
Understanding the principles is the first step in embarking on a vegan path. You’ll learn about critical vegan foods like legumes, healthy grains, vegetables, and plant-based proteins. Learn how to make tofu and tempeh, two versatile products that are classics in vegan cuisine.
1. Quick Hummus Bowls
It’s ideal for filler days during the week when you want to avoid cooking or need to use up leftover vegetables. There are a few parts required, as well as numerous fancy toppings that can take it from basic to magnificent. The following ingredients are necessary for a hummus bowl:
- 1 hummus cup
- 8 English cucumber slices (or peeled usual cucumber)
- 1 bunch red onion (or shallot) slices
- 1 handful sliced cherry tomatoes
- 1 tbsp Kalamata olives
- 2 tablespoons feta cheese, optional (for vegans, use vegan feta)
- 1 handful baby greens or chopped lettuce (optional)
- 1/2 cup boiled rice or pre-cooked rice (optional), Easy Couscous or Easy Orzo
- 1 pita sandwich, pita chips, or gluten-free crackers
- If using, add greens and rice to the bowl (for a quick shortcut, use packaged pre-cooked rice). Season the rice with salt and a dab of olive oil if using.
- Top with hummus, cucumber slices, red onion slices, tomato slices, olives, and feta cheese. Serve with pita wedges and hummus as a dip/dressing for the vegetables.
2. Banana Oatmeal Porridge
With this easy vegan breakfast recipe, you can finally master the perfect bowl of oats. This banana-based bowl of oats with cinnamon, nutmeg, and a touch of brown sugar is ideal for people who want something sweet in the morning.
- 1 pound rolled oats
- 3 cups almond milk, unsweetened
- 2 tablespoons cinnamon powder
- 1 teaspoon nutmeg, ground
- 1/4 teaspoon salt
- 2 mashed ripe bananas
- 1/4 cup lightly packed brown sugar
- 1 tsp vanilla extract
- Stir the oats, milk, cinnamon, nutmeg, and salt in a medium-sized skillet over medium-high heat. Bring the ingredients to a boil.
- Cook, stirring frequently, until the porridge has thickened enough to coat the back of a spoon, about 10 minutes.
- Stir in the mashed bananas, brown sugar, and vanilla until incorporated, and the sugar is completely dissolved, about 2 to 3 minutes more.
- To serve, divide the oatmeal between two dishes. Sprinkle it with chopped walnuts, sliced banana, and cinnamon.
3. Tomato Basil Soup
- 1 tablespoon of olive oil
- 1 sliced head onion
- 2-3 tiny garlic cloves
- 25 oz tomato pureed
- 12 oz. of water
- 1 teaspoon dried basil
- 1/2 cup chopped fresh basil
- 1 teaspoon dried thyme
- 2 teaspoon salt
- 1/2 teaspoon black pepper, ground
- 3 cup cooked tortellini pasta
- Fry the chopped onions in 1 tablespoon oil for a few minutes or until light brown.
- In a small soup saucepan, combine all of the ingredients. Cover and stir.
- Cook for around 25-30 minutes. Cook while tasting.
- Use a hand blender to make the broth extra smooth and creamy.
- Top with the tortellini pasta and a liberal amount of chopped fresh basil.
4. Mediterranean Bowl
This nutritious vegan bowl contains salad, hummus, chickpeas, paleo and vegan tzatziki, and quinoa.
1 small cucumber,
1/2 cup cubed cherry tomatoes
1/2 small bunch parsley chopped
1-2 spring onions, thinly sliced
In The Bowl
7 to 8 olives
1/3 cup canned, rinsed and drained chickpeas
1 tablespoon tzatziki
2 tablespoons hummus
2-3 tbsp quinoa, freshly ground black pepper, cooked black pepper
Wash and cut the vegetables and combine them in a dish. To taste, add olive oil, vinegar, and salt.
Assemble Your Bowl
Salad with rinsed and drained chickpeas, olives, and quinoa. 2 tbsp hummus and 1 tbsp tzatziki, plus freshly ground black pepper, in the center/on top. Ready.
5. Broccoli Alfredo Vegan
For a quick and easy dinner during the week, try this vegan broccoli alfredo. This 15-minute dinner has simple ingredients: broccoli with a thick and creamy coconut alfredo sauce and hearty pasta.
1 can whole-fat coconut milk
1 tbsp nutritional yeast
1/2 cup water
1 tsp salt
4 tsp tapioca starch (also known as tapioca flour) or potato or cornstarch
1/2 teaspoon garlic powder or 2 chopped garlic cloves
1 8 oz. spaghetti or your preferred pasta
2 cups florets broccoli
- Bring water to a simmer for the pasta and cook according to package guidelines. Set a timer and add the broccoli to the water 3 minutes before your pasta is completed cooking.
- Cut the broccoli into bite-sized pieces and lay aside while the pasta cooks.
- In a pot, combine a can of coconut milk, 1/2 cup water, 4 tablespoons starch, 1 tablespoon nutritional yeast, 1 teaspoon salt, and 1/2 teaspoon garlic powder to make the vegan alfredo sauce.
- Once combined, reduce the heat to medium-low and stir constantly until the mixture thickens and comes to a slow boil. Then switch it off.
- Toss the bite-sized broccoli pieces into the pasta water with 3 minutes left to cook. (They’ll turn brilliant green as they cook with the pasta.)
- Drain, but do not rinse the pasta and broccoli.
- Stir in the pasta and broccoli to the alfredo sauce.
Including vegan dishes in your diet can be simple. You may enjoy the benefits of a plant-based diet without sacrificing flavor or diversity by mastering a few quick and easy dishes.