Vegan Cooking 101: Simple Vegan Recipes for Beginners

Going vegan can seem daunting, especially when it comes to cooking. But fear not! Vegan cooking is easier than you might think, and it's a delicious and rewarding way to explore new flavors and improve your overall health.

Here are some simple vegan recipes to get you started:

1. Vegan Lentil Soup:

• Ingredients:

  • 1 cup dried lentils

  • 1 onion, chopped

  • 2 carrots, chopped

  • 2 celery stalks, chopped

  • 4 cloves garlic, minced

  • 4 cups vegetable broth

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried oregano

  • Salt and pepper to taste

  • Optional: 1 tablespoon tomato paste

• Instructions:

  • Rinse lentils.

  • Sauté onion, carrots, and celery in a large pot over medium heat until softened.

  • Add garlic and cook for 1 minute more.

  • Add lentils, vegetable broth, thyme, oregano, tomato paste (if using), salt, and pepper.

  • Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until lentils are tender.

2. Vegan Buddha Bowl:

• Ingredients:

  • 1 cup cooked brown rice or quinoa

  • 1 cup roasted vegetables (broccoli, cauliflower, sweet potatoes)

  • 1 cup cooked chickpeas or lentils

  • 1/4 cup chopped nuts or seeds

  • Fresh spinach or kale

  • Avocado slices

  • Hummus or tahini dressing

• Instructions:

  • Combine all ingredients in a bowl.

  • Top with hummus or tahini dressing.

3. Vegan Stir-Fry:

• Ingredients:

  • 1 tablespoon olive oil

  • 1 onion, sliced

  • 2 cloves garlic, minced

  • 1 cup broccoli florets

  • 1 cup carrots, sliced

  • 1 cup snow peas

  • 1/2 cup vegetable broth

  • 1 tablespoon soy sauce or tamari

  • 1 teaspoon ginger

  • Cooked rice or noodles

• Instructions:

  • Heat olive oil in a wok or large skillet over medium heat.

  • Add onion and garlic and cook until softened.

  • Add broccoli, carrots, and snow peas and stir-fry for 5-7 minutes, or until tender-crisp.

  • Add vegetable broth, soy sauce, and ginger.

  • Cook for 1-2 minutes more, or until sauce has thickened.

  • Serve over cooked rice or noodles.

4. Vegan Quesadillas:

• Ingredients:

  • 2 whole-wheat tortillas

  • 1/4 cup vegan cheese

  • 1/4 cup chopped onions

  • 1/4 cup chopped bell peppers

  • 1/4 cup chopped black beans

  • Salsa

  • Avocado (optional)

• Instructions:

  • Heat a large skillet over medium heat.

  • Place one tortilla in the skillet.

  • Top with vegan cheese, onions, bell peppers, and black beans.

  • Cover with the second tortilla.

  • Cook for 2-3 minutes per side, or until cheese is melted and tortilla is golden brown.

  • Cut into wedges and serve with salsa and avocado (optional).

5. Vegan Chocolate Chip Cookies:

• Ingredients:

  • 1 cup all-purpose flour

  • 1/2 teaspoon baking soda

  • 1/4 teaspoon salt

  • 1/2 cup vegan butter, softened

  • 1/2 cup granulated sugar

  • 1/4 cup brown sugar

  • 1 teaspoon vanilla extract

  • 1/2 cup vegan chocolate chips

• Instructions:

  • Preheat oven to 375°F (190°C).

  • In a medium bowl, whisk together flour, baking soda, and salt.

  • In a separate bowl, cream together vegan butter, granulated sugar, brown sugar, and vanilla extract until light and fluffy.

  • Gradually add dry ingredients to wet ingredients, mixing until just combined.

  • Stir in chocolate chips.

  • Drop by rounded tablespoons onto baking sheets.

  • Bake for 8-10 minutes, or until golden brown.

Tips for Vegan Cooking Success:

• Stock your pantry: Keep a well-stocked pantry with vegan staples like lentils, beans, rice, quinoa, vegetables, and plant-based milk.

• Explore plant-based protein sources: Experiment with different plant-based protein sources like tofu, tempeh, seitan, and lentils.

• Don't be afraid to experiment: Try new recipes and ingredients.

• Have fun! Vegan cooking should be enjoyable.