simple vegan meal ideas

Easy-to-make Simple Vegan Meal Ideas For Beginners

Are you not in the mood for a long, complex list of ingredients? Need a quick and straightforward recipe that satisfies your cravings and is easy to prepare? We have got you covered with simple vegan meal ideas. You’ll find many ideas for simple, budget-friendly, plant-based easy vegan dinners that the whole family will love, including pancakes, salads, tacos, soups, and more. You will surely find something to add to your already plant-based menu or start your vegan lifestyle. A vegan diet is not only good for your health and environment, but it is also incredibly tasty and satisfying. Read till the last to explore the most loved plant-based meals. 

The Basics of Vegan Diet and How to Get Started

A vegan diet is a lifestyle choice that excludes all products derived from animals, such as fish, meat, dairy, poultry, and even honey. Though the vegan diet has several benefits, the prominent ones being environmental, health, and animal welfare, all meals labeled as vegan or plant-based don’t necessarily have to be healthy. For instance, research from 2021 that was published in The Journal of Nutrition indicates that consuming more ultra-processed foods—meat and dairy substitutes made from vegan and vegetarian sources—was linked to avoiding foods derived from animals. Now, you may be wondering how to get adequate protein while abstaining from consuming meat or other animal-based products and by-products. 

In reality, you can get plenty amount of protein and nutrients while following an entirely plant-based diet. To avoid nutrient deficiency, you should include beans, nuts, lentils, seeds, whole grains, fruits, and vegetables in your vegan or vegetarian diet. To get protein, you can incorporate protein-loaded food items such as peanut butter, tofu, seitan, and more to satiate your cravings in between meals. If transitioning to a vegan lifestyle feels too overwhelming, consider starting by following a flexitarian diet by including some meatless days in a week and going from there. 

What Do Vegans Incorporate in Meals to Prevent Nutrient Deficiency? 

While a diet based entirely on plants has many benefits for our health and mother nature, it may increase the risk of nutrient deficiency in some people. This is most likely to occur when plant-based diets are not well planned. Vegans who want to remain healthy while following vegan diets are advised to consume a nutrient-rich diet with fortified foods and whole-grain meals. You can consult a licensed healthcare professional or a dietician to plan your diet according to your body’s requirements and health condition. Here are some foods you should incorporate in your vegan diet plan. 

  • Avocado
  • Beans
  • Brown rice
  • Coconut
  • Edamame
  • Fruits
  • Lentils
  • Nuts, seeds, and nut butter
  • Nutritional Yeast
  • Oatmeal
  • Olives and olive oil
  • Quinoa
  • Seitan
  • Soy
  • Tempeh
  • Tofu
  • Vegetables
  • Wheat bread

Easy-to-Make, Affordable Vegan Recipes

Here are five tasty and simple vegan meal ideas you can whip up quickly for a delicious and nutritious plant-based feast. These top vegan recipes don’t require complex ingredients or equipment. They come in handy and can be adjusted based on the ingredients you have with you. They are pocket-friendly and don’t require any extra equipment apart from the basic ones, such as pans, pots, and utensils required for serving and stirring.

Chickpea Salad

Drain and rinse canned chickpeas and combine them in a bowl with diced tomatoes, cucumbers, and bell peppers for a fresh and easy vegan food (salad). Whisk together olive oil, fresh lemon juice, a pinch of salt, and a dash of black pepper for the dressing. Toss everything together and enjoy this vibrant and healthy salad, perfect for a meal or side dish.

Vegetable Stir-Fry

This quick stir-fry is excellent for using up any vegetables you have on hand. Slice bell peppers, broccoli, carrots, and snap peas. Heat a little oil in a pan and sauté the vegetables until they’re just tender. Add a splash of soy sauce and a minced garlic clove for flavor. For a filling meal, serve your colorful veggie stir-fry over steamed rice or noodles.

Black Bean Tacos

Heat canned black beans in a pan and season them with your favorite taco seasoning. Grab some corn tortillas and warm them slightly. Fill the tortillas with the seasoned black beans, shredded lettuce, diced tomatoes, and a spoonful of salsa. These black bean tacos are quick and satisfying, bursting with flavors and textures.

Pasta with Marinara Sauce

Boil your pasta of choice according to package instructions. While it cooks, heat store-bought marinara sauce in a pan. For an extra touch, sauté some garlic in olive oil until fragrant, then add fresh spinach and cook until wilted. Mix the sautéed spinach and garlic into the marinara sauce. Drain the pasta and top it with your homemade sauce. This dish is a classic comfort food with a healthy twist.

Coconut Curry Lentils

Combine canned lentils, coconut milk, curry powder, and diced tomatoes in a pot. Let the mixture simmer until everything is heated and the flavors meld for about 10 minutes. Adjust the seasoning to taste with salt and pepper. Serve the creamy, flavorful lentils over cooked rice. This coconut curry lentil dish is hearty and aromatic, perfect for cosy and easy vegan dinners.

Conclusion 

With the popularity of a vegan diet, more and more people are making the switch to plant-based meals. With the increase in the number of vegan people, there is an increased demand for more elaborate vegan dishes. While starting a vegan journey, it is essential to ensure that you incorporate adequate nutrients in your diet. You can include beans, nuts, lentils, seeds, whole grains, fruits, and vegetables in your vegan or vegetarian diet. You can try the ideas shared above or explore on your own with the ingredients available in your kitchen. Each of the simple vegan meal ideas offers a variety of nutrients and flavors, making them ideal for anyone looking to explore plant-based eating without spending hours in the kitchen. Enjoy crafting these simple, wholesome meals that are sure to satisfy you and don’t take much of your precious time!

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