As more and more people are becoming conscious about their health and the environment, plant-based diets are gaining popularity. Plant-based diets focus on consuming whole, minimally processed foods that are derived from plants. A plant-based diet does not include any animal products such as meat, dairy, and eggs. In this article, we will discuss 6 simple vegan recipes that are perfect for beginners.
1. Lentil Soup
Lentil soup is a warm and comforting dish that is perfect for chilly evenings. Lentils are a great source of plant-based protein and are also rich in vitamins and minerals. To make lentil soup, you will need the following ingredients:
– 2 cups of dried lentils
– 1 onion, chopped
– 2 cloves of garlic, minced
– 2 carrots, chopped
– 2 stalks of celery, chopped
– 1 can of diced tomatoes
– 6 cups of vegetable broth
– 2 tsp of dried thyme
– Salt and pepper to taste
Directions:
1. Rinse the lentils and set aside.
2. In a large pot, sauté the onion and garlic until fragrant.
3. Add the carrots and celery and continue to sauté until they are tender.
4. Add the lentils, tomatoes, vegetable broth, thyme, salt, and pepper.
5. Bring the soup to a boil then reduce the heat and let it simmer for 30-40 minutes or until the lentils are soft.
2. Sweet Potato and Chickpea Curry
Curry is a spicy and flavorful dish that is popular in many cultures. This sweet potato and chickpea curry recipe is packed with nutrient-dense ingredients and is easy to make. Here are the ingredients you will need:
– 2 sweet potatoes, peeled and cubed
– 1 can of chickpeas, drained and rinsed
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 can of diced tomatoes
– 1 can of full-fat coconut milk
– 2 tsp of curry powder
– Salt and pepper to taste
Directions:
1. In a large pot, sauté the onion and garlic until fragrant.
2. Add the sweet potatoes and cook until they are slightly tender.
3. Add the chickpeas, diced tomatoes, coconut milk, curry powder, salt, and pepper.
4. Bring the curry to a boil then reduce the heat and let it simmer for 20-25 minutes or until the sweet potatoes are soft.
3. Vegan Chili
Chili is a classic comfort food that is perfect for cold weather. This vegan chili recipe is easy to make and packed with plant-based protein. Here are the ingredients you will need:
– 1 onion, chopped
– 2 cloves of garlic, minced
– 2 cans of kidney beans, drained and rinsed
– 1 can of diced tomatoes
– 1 can of tomato sauce
– 1 tsp of chili powder
– 1 tsp of cumin
– Salt and pepper to taste
Directions:
1. Saute the onion and garlic in a large pot until fragrant.
2. Add the kidney beans, diced tomatoes, tomato sauce, chili powder, cumin, salt, and pepper.
3. Bring the chili to a boil then reduce the heat and let it simmer for 20-30 minutes.
4. Vegan Vegetable Stir Fry
Stir fry is a quick and easy dish that is perfect for busy weeknights. This vegan vegetable stir fry is packed with nutrient-dense ingredients and is easy to make. Here are the ingredients you will need:
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 green bell pepper, sliced
– 1 onion, sliced
– 1 cup of broccoli florets
– 1 cup of snap peas
– 1/4 cup of soy sauce
– 2 cloves of garlic, minced
– 1 tsp of ginger, grated
– Salt and pepper to taste
Directions:
1. In a large pan or wok, sauté the garlic and ginger until fragrant.
2. Add the sliced bell peppers, onion, broccoli florets, and snap peas.
3. Add the soy sauce, salt, and pepper.
4. Cook the vegetables until they are tender.
5. Vegan Spaghetti Squash Casserole
Spaghetti squash is a low-carb alternative to traditional pasta. This vegan spaghetti squash casserole is a healthy and flavorful dish that is easy to make. Here are the ingredients you will need:
– 1 spaghetti squash
– 2 cups of marinara sauce
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 tsp of dried oregano
– 1 tsp of dried basil
– Salt and pepper to taste
Directions:
1. Preheat the oven to 400°F.
2. Cut the spaghetti squash in half and remove the seeds.
3. Bake the spaghetti squash in the oven for 30-40 minutes or until it is soft.
4. In a large pan, sauté the onion and garlic until fragrant.
5. Add the marinara sauce, oregano, basil, salt, and pepper.
6. Scrape the spaghetti squash into the pan and mix until it is thoroughly coated with sauce.
7. Pour the spaghetti squash mixture into a casserole dish and bake for 15-20 minutes or until it is heated through.
6. Vegan Peanut Butter and Jelly Overnight Oats
Overnight oats are a great way to start your day. This vegan peanut butter and jelly overnight oats recipe is easy to make and packed with protein. Here are the ingredients you will need:
– 1/2 cup of rolled oats
– 1/2 cup of almond milk
– 1 tbsp of peanut butter
– 1 tbsp of jelly
– 1 tsp of chia seeds
– 1 tsp of maple syrup
Directions:
1. Mix the rolled oats and almond milk in a bowl.
2. Add the peanut butter, jelly, chia seeds, and maple syrup.
3. Stir the mixture until it is well combined.
4. Cover the bowl and refrigerate overnight.
In conclusion, plant-based cooking can be easy and delicious. With these six simple vegan recipes, beginners can incorporate nutrient-dense ingredients into their diets without sacrificing taste. These recipes are versatile and can be customized to fit your personal preferences. By experimenting with new plant-based ingredients and recipes, you can improve your overall health and reduce your carbon footprint.