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Recipes for beginner vegans to make plant-based eating simple and delicious. These vegan recipes are easy to prepare, plus get a bonus meal plan!
Trying new recipes, especially vegan ones, can be scary and stressful. This guide is loaded with info to help you get started!
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.
This post was originally published on June 26, 2016.
This is more than just a simple list of vegan dinner ideas, it’s a 7 day vegan meal plan for beginners! It even comes with a grocery list, tips on kitchen staples, plus links to more vegan recipes for beginners.
Vegan Dinner Recipes for Beginners
Put these easy vegan dinners on your menu as you ease into plant based eating. They all have familiar flavors you know and love and are made from simple whole food ingredients.
See the section below the list of recipes for the vegan dinner meal plan instructions.
If you love meal plans, make sure you look at my easy 7 day meal plan too. You can also check out the list of all my meal plans in one spot here.
Grillable Black Bean Burgers
Veggie burgers are great for getting into vegan eating, and these sweet and spicy vegan black bean burgers are a great place to start! Pair them with mango habanero cream for an added burst of flavor.
see recipe
Roasted Vegetable Pasta
If you’re looking for a quick and easy meal idea, then roasted vegetable pasta should be at the top of the list. Easy to switch up each week with different veggies or fresh herbs!
see recipe
Vegan Philly Cheesesteak
This vegan Philly cheesesteak is made in only 20 minutes! Made with thinly sliced mushrooms, onions, peppers and gooey vegan cheese served in a toasted bun.
see recipe
More Vegan Meal Ideas
In addition to the dinner dishes above, these easy vegan recipes for beginners are great for the rest of the day:
Breakfast
Savory Oats Recipe
This savory oats recipe is going to become your new favorite way to start the day. Only seven ingredients and five minutes to a healthy amazing breakfast!
see recipe
Lunch
Salad in a Jar Recipes
Delicious and healthy salad in a jar recipes filled with vibrant veggies, filling protein and tasty dressings. Creative and convenient ways to enjoy fresh salads on the go!
see recipe
Snacks
Healthy Peanut Butter Balls
These healthy peanut butter balls taste like pure decadence. Easily made with a few whole food ingredients, these are a wholesome snack any time of day!
see recipe
Desserts
Meal Prep Instructions
The recipes here in this 7 day meal plan are in a specific order in the instructions to make it easy to prepare parts of each recipe only once. If you decide to switch them up, please read the notes for each one carefully so you don’t miss out on the minimal work portion of the meal plan.
I make a few changes to some of the listed recipes in order to stick to the zero waste and minimal effort idea, so read carefully. I also include tips on prepping ahead for each recipe and on how to adapt it for your baby or toddler, see each individual recipe for these.
Each dinner recipe here is adapted for 4 people, except the portobello sandwiches which is for 6 (just save the extra filling for another time or make an extra stuffed sandwich, this is what I do).
Day #1 Vegan Rice and Black Bean Burritos
- This recipe is originally for 2 burritos, but I am doubling it to adapt it for 4 burritos, however this will also be eaten again on day 6 so the ingredient list actually calls for stuff to make 8 burritos in order to account for using this for 2 days of dinner. So each day you make it, double it.
- Make the entire 4 cups of the salsa crema to use in this recipe, as well as for the burgers (recipe 2) and for the taquitos (recipe 5).
- 2 cups for this recipe (including both today’s meal and when you eat it again on day 6)
- ½ cup for day 2
- 1 ½ cups for day 5
- You can rinse all the black beans now (a total of 4 ¼ cups) and put the rest in the fridge to use when making the burgers (recipe 2) and for the taquitos (recipe 5).
- Or if you prefer rinse them as you need them, and only prep 3 cups for todays recipe.
- If you’re cooking the beans from scratch then you can cook them all now or cook as you go.
- Make sure to set another ¼ cup of salsa aside (and a little more if you want it to top the burgers) for tomorrows recipe, and the rest set aside as a topping for the recipe on day 5.
- You can prep all the beans and rice for the entire recipe now (for both today and when you make it again on day 6) or cook it as you need it. Hint: I use the frozen brown rice from Trader Joe’s for an even easier dinner.
Day #2 Black Bean Burgers
- Use ½ cup of the salsa crema made for yesterday’s dinner instead of the mango habanero cream to top the burgers.
- Use the salsa bought for yesterday’s dinner instead of the mango habanero salsa when making the burgers.
- Make all the farro today and save 4 cups cooked farro on the side for tomorrow’s recipe.
Day #3 Stuffed Mushrooms
Note: this recipe was altered to make smaller appetizer stuffed mushrooms, but the original large farro stuffed recipe is at the bottom of the post under the recipe card so use that one.
- Use the already cooked farro from yesterday.
- Make double of the pesto recipe to use with tomorrow’s dinner.
- The balsamic sauce is an extra optional topping, feel free to leave it out for an easier dinner.
Day #4 Roasted Vegetable Pasta
- Roast all 5 ¾ cups of veggies today (save 1 ¾ cup for tomorrow’s recipe)
- Use the leftover pesto from yesterdays recipe as an additional topping for the pasta.
Day #5 Vegan Vegetable Taquitos
- You will double the original recipe to have enough for 4 people.
- Use the leftover 1 ¾ cup roasted veggies when making these. Doubling the recipe calls for 2 cups veggies, but this is fine, we will add more beans.
- Swap the lentils in the written recipe for 2 ½ cups of black beans instead.
- Use the leftover salsa crema (should be 1 ½ cups) instead of the chiles, cashews, vinegar and water called for in the original recipe. Start by adding 1 cup and check the thickness. You don’t want it too runny. Slowly add more and check for texture and flavor. You may use it all or you may not.
- For the chili powder, onion powder, smoked paprika and salt, taste and add as you see fit. The flavor from the salsa crema may be enough for you. I added half the amount called for in the recipe (but remember you are doubling it).
- If topping with salsa, you will use the one bought for the salsa crema. You can also add any leftover toppings you have like avocado and lettuce, etc.
Day #6 Seconds of Grilled Burritos From Day 1
- Follow the recipe from day 1. You should have everything ready to go.
- Since there is not much to do today, prep for tomorrow’s dinner by slicing all the veggies and saving in the fridge for tomorrow.
Day #7 Vegan Philly Cheesesteak
- You will use the rest of the portobello mushrooms for today’s recipe.
- If you prepped yesterday, this will be a very quick and easy dinner.
Tips for Beginner Vegans
If you are just starting out with a vegan diet, here are some helpful hints to keep in mind:
- Try to ensure each meal is balanced with greens, protein, carbohydrates, and healthy fats.
- Stay open minded! Just like a kid trying a food for the first time, it may take a few exposures to become accustomed to a new taste or texture. It will take trial and error to find what you like.
- Make recipes that are designed to be vegan. Trying to emulate your favorite meat-based meal might leave you disappointed, whereas intentional vegan recipes are delicious!
- Snack! Give yourself snacks as you’re hungry.
- Start small, work yourself into it. Try a couple simple vegan dinners a week, then add more as you get comfortable.
- Be kind to yourself, allow for mistakes, setbacks, etc.
- Do you! Unless you have a strict dietary reason to be vegan, don’t force yourself to fit a label. Vegan, vegetarian, pescatarian, whole food plant based, etc. Eat what feels good for you and your health, mentally and physically.
Sources of Vegan Protein
If you are a beginner vegan listen up! Protein is your friend, it helps you stay full and gives you energy. Many people don’t believe that you can get enough protein without meat but that is simply not true. Here are some plant based protein options to get you started:
- Beans – black beans, pinto beans, kidney beans, white beans, etc.
- Lentils
- Chickpeas
- Green Peas
- Nuts – Peanuts, almonds, cashews, almonds, walnuts, etc.
- Seeds – Hemp seeds, chia seeds, sesame seeds, sunflower seeds, etc.
- Whole Grains – Quinoa, teff, spelt, amaranth
- Wild Rice
- Soy – Tofu, tempeh, edamame, soy milk
- Vegetables – Asparagus, artichokes, broccoli, Brussels sprouts, potatoes, spinach, sweet potatoes
- Oats
Vegan pantry staple suggestions
Having certain foods always on hand makes it easier to put meals together, which is especially great when you’re starting out! Whether you’re following a plan or throwing together a last minute meal, you’ll want these items around to make a variety of recipes for beginner vegans:
Pasta, beans, grains:
- Dried pasta of choice, gluten-free if needed
- Black beans
- Pinto Beans
- Chickpeas
- Brown Rice
- Quinoa
- Oatmeal
Nuts and seeds:
- Cashews
- Almonds
- Walnuts
- Flax seeds
- Hemp seeds
- Chia seeds
(Non) Dairy:
- Non-dairy milk- Silk Cashew Milk, almond milk, coconut milk, etc.
- Plain dairy-free yogurt
- Coconut cream
Spices and baking essentials:
- Onion powder
- Garlic powder
- Paprika
- Chili powder
- Cumin
- Basil
- Oregano
- Ginger
- Cinnamon
- Salt & pepper
- Vanilla extract
- Vegetable broth
- Brown rice flour
- Maple strup
Produce:
- Potatoes
- Onions
- Greens
- Peppers
- Mushrooms
Common Questions
What is a typical meal for a vegan?
Typical vegan meals consist of a wide variety of foods, just like non plant based meals! Many vegan recipes include beans, grains, vegetables, fruit, and amazing spices.
How do you make a vegan meal plan?
Following a guide like this one can make meal planning easier. To create your own, note which produce is in season or available and build meals around those. Try to make multiple meals using similar ingredients so that nothing is going to waste. Keep the staples suggested above on hand so that shopping each week is simplified.
What should a beginner vegan eat?
The key to starting out as a vegan is to go slow. Ease yourself into it. Do your best at choosing whole food plant based ingredients, and avoid non vegan foods. Choose your favorite vegetables, fruits, beans, and grains, and find recipes that feature those items. Soups, bowls, curries, pastas, and salads are easy to make and customize.
Recipes for Beginner Vegans (Bonus Meal Plan!)
Recipes for beginner vegans to make plant-based eating simple and delicious. These vegan recipes are easy to prepare, plus get a bonus meal plan!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine American
Servings 4
Calories 459 kcal
Ingredients
US CustomaryMetric
1x2x3x
Produce
- 3 avocados
- 2 tablespoons fresh lemon juice
- ¼ cup cooked red potato , about ½ of a small potato, a russet potato will work too
- 2 cups cabbage
- 2 cups spinach
- 2 cups shredded lettuce
- 12 cups mix of baby kale , baby arugula, mizuna and radicchio (I used the Earthbound Farm Kale Italia mix or you can buy each separately in a 2:2:1:1 ratio with kale and arugula being the 2, if you can’t find them all just use what you find)
- 8 portobello mushrooms
- 5 ¾ cup mix of your favorite veggies , to roast and mix with pasta and to be used in the rolled taco bean filling
- 3 spring onions , need 2 cups chopped
- 1 small sweet onion
- 1 small green bell pepper
- 1 small red bell pepper
- 2 cherry bomb peppers , or other spicy peppers of choice, optional for spicy portobello steak sandwiches
- 5-9 medium garlic cloves
- 1 tablespoon parsley
- Corn , optional topping for burritos
- Cilantro , optional topping for burritos
- Tomatoes , fresh or sundried (optional to top pasta)
Canned Goods
- 5 ¾ cups black beans , about 4 ½ cans
- 1 can cannellini or garbanzo beans , optional to top pasta
Condiments
- 1 ¾ cups jarred salsa , plus optional extra to top burgers and/or rolled tacos
Pasta and Grains
- 3 cups cooked brown rice , about 1 cup dry or can buy ready frozen to make it easy
- 5 cups cooked faro , about 2-2 ½ cups uncooked, pearled takes less time to cook but has less nutrients
- 16 ounces of your favorite pasta
Breads and Baked Goods
- 8 tortillas , 12 inch
- 18 corn tortillas , 8 inch
- 4 burger buns
- 4 hot dog or sub sandwich buns , for the portobello recipe, get 6 if you want to make the extra 2
Nuts
- 2 cups cashews
- 2 cups pine nuts , or sub walnuts if preferred
Baking and Spices
- 2 cups veggie broth , plus extra to sauté 2 recipes and roast (or cook with your favorite oil)
- 2 tablespoons cornmeal or brown rice flour , either works, see burger recipe for difference
- 2 tablespoons brown rice flour
- 2 teaspoons onion powder
- 2 teaspoons chili powder
- 2 teaspoons smoked paprika
- ½ teaspoon sea salt , plus extra to taste
- ground black pepper to taste
(Non)Dairy
- 1 ½ cups Silk Cashew Milk
- 4-6 slices non dairy cheese , optional for portobello sandwiches
Optional toppings for meals that need recipes:
Maple Miso Balsamic Sauce (for stuffed portobellos)
- ¼ cup plus 2 teaspoons maple syrup
- ¼ cup chickpea miso or can use white
- ½ cup plus 4 teaspoons balsamic vinegar
Hemp Almond Parmesan (to sprinkle on pasta)
See Portobello Steak Sandwich recipe for optional cheese sauces to use as toppings or use suggested ready cheese slices above
Shop Ingredients on Jupiter
Instructions
-
Print out the shopping list and gather all the ingredients.
-
Follow my day to day instructions in the post so make each nights meal, paying careful attention to the notes.
-
Feed your family amazing meals, with less effort and minimal waste!
Notes
- Every meal is planned for 4 people, except for the portobello sandwiches which are for 6 (just save the extra for another day or add it to make a fuller sandwich), so if you need to feed more or less plan accordingly.
- Calories and prep/cook times are based on an average per serving per recipe and not exact. Please see original recipes for a more accurate calculation.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Calories: 459kcalCarbohydrates: 66gProtein: 15gFat: 16gSaturated Fat: 2gSodium: 527mgPotassium: 798mgFiber: 8gSugar: 8gVitamin A: 3525IUVitamin C: 56.8mgCalcium: 143mgIron: 4.6mg
Nutrition and metric information should be considered an estimate.
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Jarastyle – #Recipes #Beginner #Vegans #Bonus #Meal #Plan
Courtesy : https://www.veggiesdontbite.com/weekly-vegan-meal-plan-shopping-list-1-zero-waste/