Easy Vegan Meals for Beginners (No Weird Ingredients)

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If you’re new to plant-based eating and feel a little overwhelmed – don’t worry. I’ve got you.

This list has 12 easy vegan meals anyone can make, even if you’ve never cooked a vegan meal before. No tofu blocks you have to press, no ingredients you can’t pronounce – just simple, healthy vegan meals made from regular stuff you probably already have in your kitchen.

Stocking a pantry for these? Our pantry staples guide covers pasta, butter, peanut butter and instant noodles.

Easy Vegan Meals

Whether you’re just starting to cook more vegan-friendly meals, want to add more veggies to your day, or are fully committed to going plant-based, these beginner vegan meals are for you.

Let’s get cooking!

1. Chickpea Salad Sandwiches

Like tuna salad, but made with mashed chickpeas. Add some vegan mayo, mustard, celery, onion, and salt. Great in a sandwich or lettuce wraps.

How to make Chickpea Salad Sandwiches:

1. Mash the chickpeas with a fork.
2. Mix in vegan mayo, mustard, and diced celery.
3. Spread the mixture on one slice of bread and top with the other.
4. Slice and enjoy!

2. Avocado Toast With Tomatoes

View more by Marvin Bayer from Pexels

Ingredients (1 serving):

• 1 slice whole grain bread
• 1/4 avocado (mashed)
• 2 cherry tomatoes (sliced)
• Pinch of salt and pepper

How to make Avocado Toast:

1. Sprinkle with salt and pepper and enjoy!
2. Toast the bread.
3. Mash avocado on top.
4. Add sliced tomatoes.

3. Vegan Primavera Pasta

Ingredients (1 serving):

• 2 oz pasta (any kind you like)
• 1/4 cup chopped zucchini
• 1/4 cup halved cherry tomatoes
• 1/4 cup chopped bell pepper
• 1 tablespoon olive oil

How to make Vegan Primavera Pasta:

1. Serve warm and enjoy!
2. Cook the pasta and set aside.
3. Sauté zucchini, cherry tomatoes, and bell pepper in olive oil until tender.
4. Toss with the cooked pasta.

4. Vegetable Tofu Stir-Fry With Rice or Noodles

Ingredients (1 serving):

• 1/2 block firm tofu (cubed)
• 1/2 cup broccoli florets
• 1/4 bell pepper (sliced)
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• Cooked rice or noodles (for serving)

How to make Vegetable Tofu Stir-Fry:

1. Pan-fry tofu until golden.
2. Add broccoli and bell pepper, and cook until just tender.
3. Stir in soy sauce and sesame oil.
4. Serve over rice or noodles and enjoy!

5. Sweet Potato Black Bean Bowl

Ingredients (1 serving):

• 1/2 cup cooked sweet potato (cubed or mashed)
• 1/3 cup black beans (drained and rinsed)
• 1/4 avocado (sliced or diced)
• 1 tablespoon salsa
• 1/2 cup greens (like spinach, arugula, or lettuce)

How to make Sweet Potato Black Bean Bowl:

1. Add sweet potato and black beans to your bowl.
2. Top with avocado, salsa, and greens.
3. Serve and enjoy!

6. Vegan Tacos

Ingredients (1 serving):

• 1/2 cup cooked lentils or canned black beans (drained and rinsed)
• 1/2 teaspoon taco seasoning
• 2 small tortillas
• Optional toppings: diced tomato, avocado, lettuce, salsa, vegan cheese, lime juice

How to make Vegan Tacos:

1. Heat lentils or black beans with taco seasoning.
2. Spoon into tortillas.
3. Add your favorite toppings.
4. Fold and enjoy!

7. Peanut Noodles

Ingredients (1 serving):

• 2 oz noodles (rice noodles or spaghetti)
• 1 tablespoon peanut butter
• 1 teaspoon soy sauce
• 1/2 teaspoon maple syrup
• 1 teaspoon lime juice
• 1/4 cup shredded carrots or thinly sliced cucumber

How to make Peanut Noodles:

1. Cook noodles and drain.
2. Mix sauce ingredients and toss with noodles.
3. Add veggies and enjoy!

8. Vegan Chili

Ingredients (1 serving):

• 1/3 cup canned beans (any kind)
• 1/3 cup crushed tomatoes
• 1/4 cup corn (fresh, frozen, or canned)
• 1/4 cup chopped onion
• 1/4 teaspoon cumin
• Optional: chili powder, garlic, salt to taste

How to make Vegan Chili:

1. Sauté onion until soft.
2. Add beans, tomatoes, corn, and spices.
3. Simmer for 20–30 minutes.
4. Serve with cornbread or toast!

9. Peanut Butter Banana Overnight Oats

Ingredients (1 serving):

• 1/3 cup rolled oats
• 1 cup almond milk
• 1 tablespoon peanut butter
• 1 banana (sliced)
• Optional: 1 teaspoon chia seeds, maple syrup for sweetness

How to make Overnight Oats:

1. Mix oats, almond milk, and peanut butter in a jar or bowl.
2. Stir in banana slices.
3. Cover and chill overnight.
4. Grab and go in the morning!

Our other favorite vegan breakfast is to cook millet or oatmeal porridge. Don’t forget to add lots of toppings (fruit, nuts, agave syrup), so yummy!

10. Vegan Fried Rice

Ingredients (1 serving):

• 1/2 cup cooked rice (preferably cold)
• 1/4 cup frozen peas
• 1/4 cup diced carrots
• 1/4 block tofu (cubed)
• 1 tablespoon soy sauce
• Optional: garlic powder or onion powder to taste

How to make Vegan Fried Rice:

1. Sauté tofu until golden.
2. Add rice, peas, and carrots.
3. Stir in soy sauce and cook until heated through.
4. Serve hot and enjoy!

11. Lentil Soup

Ingredients (1 serving):

• 1/3 cup dry lentils (rinsed)
• 1 cup water or vegetable broth
• 1/4 cup diced carrots
• 1/4 cup chopped celery
• 1/4 teaspoon dried thyme
• Optional: salt and pepper to taste

How to make Lentil Soup:

1. Add all ingredients to a pot.
2. Bring to a boil, then simmer until lentils are tender.
3. Serve warm and enjoy!

12. Hummus Veggie Wrap

Ingredients (1 serving):

• 1 tortilla (any kind)
• 2 tablespoons hummus
• 1/4 cup sliced cucumber
• 1/4 cup sliced bell pepper
• 1/4 cup fresh spinach

How to make Hummus Veggie Wrap:

1. Spread hummus over the tortilla.
2. Add cucumber, bell pepper, and spinach.
3. Roll it up tightly and enjoy!

Why Start With Simple Vegan Meals?

Starting with plant-based recipes for beginners makes things so much easier. You don’t need fancy meat substitutes or “vegan cheese” to make food that’s delicious and satisfying. Just real ingredients that are easy to find and affordable too.

You’ll feel better, spend less time cooking, and build confidence with vegan cooking one meal at a time.

More Vegan Tips

• The Beginner’s Vegan Grocery List
• Vegan Protein 101: Beans, Lentils & Tofu Made Easy
• How to Press Tofu Without Fancy Equipment

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