6 Plant Based Recipes for Vegans

A stir fry is one of the fastest meals you can make, and spinach works perfectly in this dish. This recipe is fresh, light, and full of flavor, making it a great choice for a quick lunch or dinner.

Ingredients:

- 3 cups fresh spinach leaves

- 2 cloves garlic, minced

- 1 tablespoon soy sauce

- 1 tablespoon sesame oil

- 1 teaspoon olive oil

- 1 teaspoon sesame seeds

Instructions:

1. Wash the spinach leaves and drain well so they do not add too much water when cooking. It is best to pat them dry with a clean towel.

2. Heat the olive oil in a pan over medium heat. Once hot, add the minced garlic and stir until fragrant, being careful not to burn it.

3. Add the spinach leaves and stir gently, letting them wilt slowly instead of rushing. Move them around the pan so they cook evenly.

4. Pour in the soy sauce and sesame oil. Stir well so the spinach is coated evenly and absorbs the flavor.

5. Cook for about 3–4 minutes until the leaves are soft but not mushy. Stir occasionally to prevent sticking.

6. Sprinkle sesame seeds on top and serve hot with rice or noodles.

This vegan eggplant parmesan is a comforting dish that replaces cheese with a delicious plant based alternative. It has crispy eggplant slices with a rich tomato sauce that makes it perfect for dinner.

Ingredients:

- 2 medium eggplants

- 1 cup breadcrumbs

- 1/2 cup flour

- 1 cup unsweetened plant milk

- 2 cups tomato sauce

- 1 cup vegan cheese

- 1 tablespoon olive oil

Instructions:

1. Slice the eggplants into medium rounds and lightly salt them. Let them sit for 15 minutes to remove extra water, then pat them dry.

2. Prepare three bowls: one with flour, one with plant milk, and one with breadcrumbs to create a coating station.

3. Dip each eggplant slice first in flour, then in plant milk, and finally coat with breadcrumbs, pressing gently so the crumbs stick well.

4. Heat olive oil in a pan and fry the slices until golden brown on both sides. Place them on a paper towel to remove excess oil.

5. In a baking dish, spread a thin layer of tomato sauce. Add a layer of eggplant slices and sprinkle vegan cheese on top.

6. Repeat the layers until all eggplants are used. Finish with sauce and a good layer of vegan cheese to cover the top.

7. Bake in a preheated oven at 180°C for 25–30 minutes until bubbly and slightly browned.

8. Let it cool for a few minutes before serving with bread or pasta for a complete meal.

Chickpeas are a great source of protein, and this curry is both filling and full of spice. It is a warm dish that goes perfectly with rice or flatbread.

Ingredients:

- 2 cups cooked chickpeas

- 1 large onion, chopped

- 2 cloves garlic, minced

- 1 tablespoon curry powder

- 1 teaspoon cumin

- 1 teaspoon turmeric

- 2 cups coconut milk

- 1 tablespoon olive oil

- Salt to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the onions and cook until soft and slightly golden, stirring often.

2. Add garlic and stir for another minute until fragrant. Be careful not to burn it.

3. Sprinkle in curry powder, cumin, and turmeric. Mix well and let the spices toast lightly for extra flavor.

4. Add chickpeas to the pot and stir so they absorb the flavors before adding liquid.

5. Pour in the coconut milk and stir well, making sure everything is mixed evenly.

6. Reduce the heat and let the curry simmer for 15–20 minutes until the sauce thickens. Stir occasionally to prevent sticking.

7. Taste and add salt if needed. Serve hot with rice or warm flatbread for a complete meal.

This dish is a plant based version of the classic chili con carne. It uses lentils instead of meat but still has the same hearty flavor.

Ingredients:

- 2 cups cooked lentils

- 1 can of kidney beans

- 1 onion, chopped

- 2 cloves garlic, minced

- 1 can diced tomatoes

- 2 tablespoons chili powder

- 1 teaspoon cumin

- 2 tablespoons olive oil

- Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and add onions. Cook until soft and golden, stirring often to avoid burning.

2. Stir in garlic and cook for 1 minute before adding chili powder and cumin. Let the spices toast slightly to bring out their full flavor.

3. Add lentils, kidney beans, and diced tomatoes. Stir everything together to combine the ingredients well.

4. Pour in 1 cup of water to give it more sauce and mix well. Make sure the water spreads evenly through the mixture.

5. Let the chili simmer for about 25–30 minutes so the flavors come together and the sauce thickens. Stir occasionally to prevent sticking at the bottom.

6. If it becomes too thick, add a little more water and stir until smooth.

7. Taste and adjust with salt and pepper. Serve warm with rice or bread for a filling meal.

This mushroom soup is smooth, creamy, and full of earthy flavor. It makes a comforting starter or a light meal on its own.

Ingredients:

- 3 cups mushrooms, sliced

- 1 onion, chopped

- 2 cloves garlic, minced

- 2 cups vegetable broth

- 1 cup coconut milk

- 2 tablespoons olive oil

- 1 teaspoon thyme

- Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add onions and garlic, cooking until soft and fragrant, stirring gently so they do not burn.

2. Add the mushrooms and cook slowly, stirring often until they release their juices and turn golden brown. This step gives the soup a deep flavor.

3. Sprinkle thyme and mix well with the mushrooms so the seasoning spreads evenly.

4. Pour in the vegetable broth and bring to a light boil. Stir a few times while it heats up.

5. Reduce the heat and add coconut milk, stirring gently to combine and make the soup creamy.

6. Let the soup simmer for about 15 minutes to thicken slightly and develop flavor. Stir occasionally to prevent sticking.

7. Use a blender to blend half of the soup, then pour it back into the pot for a smooth but chunky texture.

8. Add salt and pepper to taste before serving with bread or salad.

Pesto pasta is a simple but delicious dish that can be made quickly. Using plant based pesto makes it rich, fresh, and full of herbs.

Ingredients:

- 300g spaghetti

- 2 cups fresh basil leaves

- 1/2 cup pine nuts or walnuts

- 2 cloves garlic

- 1/2 cup olive oil

- 1/4 cup nutritional yeast

- Salt to taste

Instructions:

1. Cook spaghetti according to the package instructions until al dente. Drain and set aside, keeping a small cup of pasta water in case you need to loosen the sauce.

2. In a blender, combine basil leaves, nuts, garlic, olive oil, nutritional yeast, and a pinch of salt.

3. Blend until smooth, scraping down the sides if needed, until it becomes a creamy pesto.

4. In a large pan, add the cooked spaghetti and pour in the pesto sauce. If the sauce is too thick, add a spoonful of pasta water and mix again.

5. Stir gently over low heat to coat all the pasta evenly, making sure the sauce reaches every strand.

6. Serve warm with extra basil leaves on top and a sprinkle of nutritional yeast for more flavor.