Vegan Recipes For Beginners And A Complete Grocery List

ByKavya Pilla Hours Updated
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A vegan female is watching a recipe on her iPad and making her vegan food.

Our Parameters | Breakfast | Lunch | Snacks | Dinner | Grocery List

When you are on a vegan diet and also a beginner, cooking vegan food can be intimidating for you. Thus, having easy vegan recipes and an additional vegan grocery list can make the transition much more convenient.

In this article, we have listed some vegan recipes for beginners that are healthy, tasty, and easy to make.

How we planned our vegan recipes for beginners?

A poorly planned vegan diet can lead to nutritional deficiencies [1]PubMed: Serum concentrations of vitamin B12 and folate in British male omnivores, vegetarians and vegans: results from a cross-sectional analysis of the EPIC-Oxford cohort study, so it’s essential to ensure that vegan recipes are properly balanced.

To ensure the vegan recipes for beginners are nutritionally complete and beginner-friendly, we’ve included easy vegan meals consisting of vegan proteins, nutritious grains, legumes, fruits, and vegetables.

Here are the parameters we have considered while planning these recipes.

  • Easy to prepare
  • Nutrition-dense foods
  • Easily available ingredients

Vegan breakfast recipes

Breakfast [2]National Library of Medicine: Breakfast in Human Nutrition: The International Breakfast Research Initiative is an important meal of the day and contributes extensively to the daily nutrient intake. Thus, vegan breakfast recipes should include proteins, fats, and carbohydrates to sustain energy throughout the day.

Here are a few vegan breakfast recipes for beginners:

1. Blueberry baked oatmeal 

This vegan breakfast dish is easy for beginners and requires minimal ingredients. It is hearty, healthy, and perfect for breakfast on a vegan diet.

Ingredients:

  • 1 cup rolled oats
  • 1 cup coconut milk
  • 1 cup blueberries
  • 2 tablespoons maple syrup
  • 1/2 cup chia seeds
  • salt to taste

How to prepare:

  1. Preheat oven to 350 degrees F.
  2. Mix oats, coconut milk, chia seeds, and salt in a bowl.
  3. Add blueberries, and stir to combine.
  4. Drizzle with maple syrup, and pour the mixture into a baking dish.
  5. Bake for 25-30 minutes until golden brown.

2. Vegan banana french toast

Banana french toast is an easy breakfast recipe for vegan beginners. This vegan version of french toast is crispy, satisfying, and super delicious.

Ingredients:

  • 1 ripe banana
  • 2 slices of whole wheat bread
  • 1/2 teaspoon cinnamon powder
  • 1/2 tablespoon flax seeds
  • 2 tablespoon maple syrup
  • 2 tablespoon peanut butter

How to prepare:

  1. Mash the banana in a bowl.
  2. Add cinnamon powder and mix until combined.
  3. Dip each slice of bread in the banana mixture.
  4. Heat oil in a pan over medium heat and place the slices of bread on it.
  5. Cook for 1-2 minutes on each side until golden brown.
  6. Top it with maple syrup and peanut butter.

3. Tofu scramble with salsa 

This vegan recipe is easy to make and super flavorful. It’s great for vegan beginners and is loaded with protein.

Ingredients:

  • 1 teaspoon olive oil
  • 1/2 cup diced onion
  • 1/2 teaspoon garlic paste
  • 1/2 cup vegan salsa
  • 1/2 cup crumbled tofu

How to prepare:

  1. Heat oil in a skillet over medium heat.
  2. Add onion and garlic paste, and sauté for 2 minutes until soft.
  3. Add vegan salsa and crumbled tofu, stirring to combine.
  4. Cook for 3-4 minutes until the vegan scramble is warm and cooked.
  5. Serve warm with vegan tortillas or bread toast.

4. Protein-rich avocado smoothie bowl 

Start your morning with this creamy vegan avocado smoothie bowl. It is packed with healthy fats and protein to keep you full until lunchtime.

Ingredients:

  • 1 ripe banana
  • 1/2 an avocado
  • 1 tablespoon vegan protein powder
  • 1 cup almond milk
  • 2 tablespoons chia seeds
  • 1/4 cup sliced almonds
  • frozen berries

How to prepare:

  1. Place banana, avocado, vegan protein powder, almond milk, and chia seeds in a blender.
  2. Blend until smooth.
  3. Pour into a bowl and top it with sliced almonds and frozen berries.

Vegan lunch recipes

When you are on a vegan diet, vegan lunch recipes should be easy to make and provide enough energy for the day.

Here are a few vegan lunch recipes that vegan beginners can try.

1. Quinoa sweet potato bowl with chickpeas

This high-protein lunch recipe is perfect for vegan beginners. It has all nutrient-rich ingredients to keep you full and energized throughout the day.

Ingredients:

  • 1 cup cooked quinoa
  • 1 cooked sweet potato
  • 1 tablespoon olive oil
  • 1/4 cup canned chickpeas
  • salt and pepper to taste

How to prepare:

  1. Heat olive oil in a skillet over medium heat.
  2. Add sweet potato, salt, and pepper, and fry for 5 minutes, stirring occasionally.
  3. Add chickpeas and cooked quinoa.
  4. Cook for another 3-4 minutes until everything is mixed well.
  5. Serve it warm.

2. Vegan cauliflower tacos

These vegan tacos are easy to make and delicious. They’re a great vegan lunch option that is both healthy and flavorful.

Ingredients:

  • 1 head of cauliflower
  • vegan taco seasoning
  • 1/4 cup vegan mayonnaise
  • 2 tablespoons vegan cheese
  • 4 vegan taco shells

How to prepare:

  1. Preheat oven to 350 degrees F.
  2. Cut cauliflower into florets and place them in a baking dish.
  3. Sprinkle vegan taco seasoning on top, and bake for 25 minutes until golden brown.
  4. In a bowl, mix vegan mayonnaise and vegan cheese.
  5. Place the roasted cauliflower in vegan taco shells and top with a vegan mayonnaise-cheese mixture.
  6. Serve it immediately.

3. Vegan chili brown rice bowl

This vegan chili brown rice bowl is a delicious vegan meal. It’s loaded with protein, fiber, and healthy carbs to keep you full and energized throughout the day.

Ingredients:

  • 1 cup cooked brown rice
  • 1/2 cup canned chili beans
  • 1 tablespoon olive oil
  • 1/4 cup diced red onion
  • 1/4 cup vegan cheese
  • vegan sour cream

How to prepare:

  1. Heat olive oil in a skillet over medium heat.
  2. Add red onion and vegan chili, and stir to combine.
  3. Cook for 3-4 minutes until golden brown.
  4. Place the vegan chili mixture over the cooked brown rice.
  5. Top it with vegan cheese and vegan sour cream.
  6. Serve warm.

4. Vegan sloppy joes

Sloppy joes are vegan comfort food at their best. This simple yet tasty recipe can help you transform vegan meals into delicious ones. It’s a great vegan lunch option for beginners.

Ingredients:

  • 1 cup red or green lentils
  • 2 vegan burger patties
  • 1/2 cup vegan BBQ sauce
  • 1 tablespoon olive oil
  • 1/2 cup vegan mayonnaise
  • 2 vegan buns

How to prepare:

  1. In a large bowl, boil lentils in water until soft.
  2. Over medium heat, heat olive oil and vegan burger patties in a skillet.
  3. Cook for 5-7 minutes until golden brown.
  4. Add vegan BBQ sauce and vegan mayonnaise, stirring to combine.
  5. Add boiled lentils and mix everything together.
  6. Serve the vegan sloppy joes in vegan buns.

Vegan snacks recipes

Snacks are essential for vegan beginners. They provide energy and help prevent overeating at meal times. Here are some vegan snack recipes.

1. Butternut squash chips

A vegan diet doesn’t mean sacrificing taste. These vegan butternut squash chips are healthy vegan snacks that are both delicious and nutritious.

Ingredients:

  • 2 cups vegan butternut squash cubes
  • 1 tablespoon olive oil
  • salt and pepper to taste

How to prepare:

  1. Preheat oven to 400 degrees F.
  2. In a bowl, combine vegan butternut squash cubes with olive oil, salt, and pepper.
  3. Line a baking sheet with parchment paper and spread the vegan butternut squash cubes in an even layer.
  4. Bake for 20-25 minutes, flipping halfway through.
  5. Take out vegan butternut squash chips from the oven and set aside to cool before serving.
  6. You can store these chips in an airtight container for up to a week.

2. Peanut butter apple nachos

This snack is a delicious and healthy vegan alternative to traditional nachos. According to CDC, adults must consume 1/2 cup of fruits daily. This snack is an excellent way to add fruits to your diet.

Ingredients:

How to prepare:

  1. Cut the apple into slices.
  2. Spread vegan peanut butter on the apple slices.
  3. Sprinkle vegan chia seeds on top.
  4. Drizzle vegan peanut sauce over the apple slices.

3. Roasted spicy chickpeas

Chickpeas are vegan powerhouses packed with plant-based protein and fiber. This vegan snack is a great way to get your daily dose of vegan protein and fiber.

Ingredients:

  • 2 cans of cooked chickpeas
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • fresh cilantro

How to prepare:

  1. Preheat oven to 425 degrees F.
  2. Drain and rinse chickpeas.
  3. Mix vegan olive oil with chili powder, garlic powder, and cumin in a bowl.
  4. Toss chickpeas in olive oil mixture until coated.
  5. Spread vegan chickpeas on a baking sheet.
  6. Bake chickpeas for 20-25 minutes, flipping halfway through.
  7. Remove chickpeas from the oven and set aside to cool.
  8. Garnish chickpeas with fresh cilantro before serving.

Vegan dinner recipes

Having healthy vegan dinner recipes on hand is essential for vegan beginners. Here are some vegan dinner ideas that are both easy and delicious.

1. Wild rice with mushroom pilaf

This vegan dinner is a hearty vegan meal with proteins, fiber, and essential vitamins. Adding vegetables like mushrooms to vegetarian recipes can boost your diet’s nutritional content.

Ingredients:

  • 1 cup wild rice
  • 2 tablespoons olive oil
  • 1 small onion
  • 1 cup mushrooms
  • 2 cloves garlic
  • vegetable broth

How to prepare:

  1. In a large pot, heat vegan olive oil over medium heat.
  2. Sauté onion and mushrooms until onions are softened.
  3. Add garlic, wild rice, and vegetable broth.
  4. Bring wild rice mixture to a boil, reduce heat and simmer for 25 minutes.
  5. Remove rice from heat and serve it warm.

2. Spicy rice noodles with crispy tofu

This vegan dinner is an excellent vegan alternative to traditional rice noodles. Not only is it vegan and delicious, but also packed with plenty of protein from tofu.

Ingredients:

  • 2 tablespoons olive oil
  • 1 block of tofu
  • 8 ounces vegan rice noodles
  • 1 red bell pepper
  • 1 tablespoon vegan soy sauce

How to prepare:

  1. In a large skillet, heat olive oil over medium heat.
  2. Cut tofu into cubes and add to skillet.
  3. Sauté tofu until golden brown.
  4. Add rice noodles and vegan red bell pepper to the skillet.
  5. Stir fry ingredients until noodles are cooked through.
  6. Add vegan soy sauce and stir to combine.
  7. Serve spicy rice noodles with crispy tofu.

3. Creamy coconut rice with spiced chickpeas

This recipe is a vegan twist to a traditional Indian rice dish. Coconut milk adds creaminess, while chickpeas provide protein and fiber.

Ingredients:

  • 1 cup brown rice
  • 1 cup coconut milk
  • ½ teaspoon cumin
  • ½ teaspoon coriander powder
  • 2 tablespoons olive oil
  • 1/4 can spiced chickpeas
  • 1 teaspoon turmeric

How to prepare:

  1. In a pot, heat olive oil over medium heat.
  2. Sauté cumin and coriander powder for 1 minute.
  3. Add coconut milk, brown rice, and turmeric.
  4. Bring mixture to a boil and reduce heat.
  5. Simmer for 45 minutes or until rice is cooked through.
  6. Once ready, serve vegan coconut rice with spiced chickpeas.

4. Vegan lasagna 

As a vegan diet excludes dairy, some dishes need vegan alternatives. This vegan lasagna is a vegan alternative to classic lasagna, and it packs essential vegan proteins, carbohydrates, vitamins, and minerals.

Ingredients:

  • 1 cup cashew cream
  • vegan lasagna sheets
  • vegan ricotta cheese
  • vegan mozzarella cheese
  • vegan tomato sauce

How to prepare:

  1. Preheat oven to 375 degrees F.
  2. Mix vegan ricotta cheese with vegan mozzarella cheese and cashew cream in a bowl.
  3. Grease a vegan baking dish with vegan olive oil.
  4. Spread vegan tomato sauce on the bottom of the vegan baking dish.
  5. Add vegan lasagna sheets and the cheese mixture.
  6. Repeat the layering process until all ingredients have been used up.
  7. Bake lasagna for 30 minutes or until the cheese is melted.
  8. Serve it with a side of vegan salad.

Grocery list for the above recipes

Here is a complete grocery list to make cooking the above vegan recipes easy. This list will help you get quickly started with your vegan diet routine:

Fruits

  • Blueberries
  • Banana
  • Avocado
  • Frozen berries
  • Apple

Vegetables

  • Bell pepper
  • Mushrooms
  • Cauliflower
  • Onions
  • Sweet potato
  • Butternut squash

Grains

  • Brown rice
  • Quinoa
  • Oats

Spices

  • Turmeric
  • Cumin
  • Garlic and garlic powder

Bread and pasta

  • Bread: Whole wheat bread, vegan burger buns
  • Pasta: Vegan lasagna sheets and vegan rice noodles

Condiments

  • Vegan soy sauce
  • Tomato sauce
  • Vegan peanut sauce
  • Maple syrup
  • Olive oil
  • Vegan barbeque sauce
  • Cashew cream
  • Vegan sour cream

Seasonings

  • Salt
  • Pepper
  • Cinnamon powder
  • Taco seasoning
  • Vegan salsa

Legumes

  • Lentils
  • Chickpeas

Dairy-free milk

  • Coconut milk
  • Almond milk

Vegan butter and cheese

  • Butter: Peanut butter
  • Cheese: Tofu, vegan ricotta cheese, vegan mozzarella cheese, vegan mayonnaise, vegan cheese.

Nuts and seeds

  • Nuts: Almonds
  • Seeds: Chia seeds and flax seeds

Other items

  • Taco shells
  • Canned chili beans
  • Vegan burger patties
  • Vegan burger buns
  • Vegetable broth
  • Vegan protein powder

Conclusion

Eating vegan is not only tasty but also healthy. With vegan recipes, you can enjoy guilt-free meals full of essential nutrients. 

Make sure you stock up your kitchen with vegan ingredients and options to make vegan cooking enjoyable. You can jumpstart your vegan journey with vegan recipes for beginners and a complete grocery list provided above.

References

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