You don't have to spend hours in the kitchen or end up eating dull salads if you want to eat healthily.
The good news if you want to eat more plant-based food is that vegan dishes can be simple, satisfying, cheap, and really tasty. You won't need any special ingredients or complicated cooking abilities. All you sometimes need are a few vegetables, a bit of beans, rice or noodles to put together a nice meal.
If you're already a vegan, if you're aiming to eat less meat, or if you're just in search of healthier meal options, then these 10 easy vegan recipes are ideal for busy days.
Certainly, they are designed with real life in mind—not for the kind of perfection seen on Instagram.
1. Creamy Vegan Pasta
Vegan pasta is a good option when you would like comfort food but at the same time want it to be healthy.
Ingredients
• 200g whole-wheat or regular pasta
• 1 cup mushrooms
• 1 small bell pepper
• 1 cup spinach
• 2 cloves garlic
• ½ cup unsweetened plant milk
• 1 tablespoon olive oil
• Salt and black pepper
• 1 teaspoon Italian herbs
• 1 tablespoon nutritional yeast (optional)
How to make it
1. Prepare the pasta by following the instructions on the package.
2. Put some olive oil into a pan and cook the garlic, the mushrooms, and the bell pepper in it.
3. Throw in the spinach and cook it until it wilts.
4. Add plant milk and then the Italian herbs.
5. Mix everything together by adding the cooked pasta.
6. Add black pepper and nutritional yeast if you have them.
Here's a quick tip: include chickpeas or tofu if you need extra protein.
2. Easy Chickpea Buddha Bowl
It's a kind of meal that you can put together if you don't really feel like cooking.
Ingredients
• 1 cup cooked chickpeas
• 1 cup cooked rice or quinoa
• ½ cucumber
• 1 tomato
• ½ carrot
• Handful of spinach or lettuce
• ½ avocado
• Lemon juice
• Salt and pepper
• Simple dressing
Mix:
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 1–2 tablespoons water
- Pinch of salt
How to make it
Place the rice or the quinoa in a bowl, then add the chickpeas and all of your vegetables. Pour on the dressing and squeeze a little fresh lemon juice over it.
That’s it.
The reason we love it is that it is colourful, substantial, easy to customise, and ideal for meal prepping.
3. 15-Minute Vegan Vegetable Stir-Fry
If you have 15 minutes, you can make dinner.
Ingredients
• 1 cup broccoli
• 1 bell pepper
• 1 carrot
• ½ cup mushrooms
• 100–150g tofu
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon ginger
• 2 cloves garlic
• Cooked rice or noodles
How to make it
1. Cut the vegetables and the tofu into pieces that are small enough to be chewed.
2. Put a small amount of oil into the pan and heat it.
3. Add garlic and ginger.
4. Add the tofu and cook it until it turns lightly golden.
5. Throw in the vegetables and stir-fry them for a few minutes.
6. Add soy sauce and sesame oil.
7. It can be served with rice or noodles.
Make it spicy by adding some chili flakes or your preferred hot sauce.
4. Homemade Vegan Avocado Toast
There's a reason why avocado toast is so popular—it's quick, delicious, and you can vary it each day.
Ingredients
• 2 slices whole-grain bread
• 1 ripe avocado
• Lemon juice
• Salt and black pepper
• Chili flakes
• Tomato slices
How to make it
Put the bread in the toaster and mash the avocado using lemon juice, salt, and pepper. Then spread it on the toasted bread and add the tomato and chili flakes on top.
If you want to increase your protein intake, then try adding mashed chickpeas, hemp seeds, or have some beans as a side dish.
5. Vegan Lentil Curry (healthy)
If you're a fan of Indian food, you really should try this one.
Lentils are cheap, satisfying, and very easy to use in many ways.
Ingredients
• 1 cup red or yellow lentils
• 1 onion
• 2 tomatoes
• 2 cloves garlic
• 1 teaspoon ginger
• ½ teaspoon turmeric
• 1 teaspoon cumin
• ½ teaspoon chili powder
• 2 cups water
• Salt
• Fresh coriander
How to make it
1. Rinse the lentils.
2. Cook onion, garlic, and ginger in a pan.
3. Throw in the tomatoes and the spices.
4. Throw in the lentils and water.
5. Bring the mixture to a simmer and cook it until the lentils have become soft and creamy.
6. Add coriander just before serving.
Serve the food with rice, roti, or with a simple salad.
Small change. Add spinach near the end for more vegetables.
6. Crispy Tofu Wrap
It's ideal to have for lunch if you're looking for something fast but don't want to eat another dull sandwich.
Ingredients
• 150g firm tofu
• 2 whole-wheat tortillas
• Lettuce
• Cucumber
• Tomato
• Grated carrot
• 1 tablespoon soy sauce
• ½ teaspoon paprika
• 1 teaspoon olive oil
For the sauce
Mix:
• 2 tablespoons hummus
• Lemon juice
• Pinch of chili powder
How to make it
Fry the tofu using soy sauce and paprika until it becomes crispy. Put the hummus on the tortilla, add the vegetables and tofu, and then roll it up.
Ideal for: having a work lunch, eating at college, or grabbing a quick dinner.
7. Simple Vegan Overnight Oats
Overnight oats can provide a solution for those mornings when you press snooze three times.
Ingredients
• ½ cup rolled oats
• ½–¾ cup plant milk
• 1 tablespoon chia seeds
• 1 banana
• Berries or other fruit
• 1 teaspoon peanut butter
• Cinnamon
How to make it
Put all of it into a jar or container, then cover it and place it in the refrigerator for overnight.
In the morning, put on your preferred toppings and then eat.
There's no need to cook, the amount of effort is almost nil and the morning stress is very small.
8. One-Pan Vegan Mexican Rice
One-pan meals are essentially the best friend of anyone who dislikes washing dishes.
Ingredients
• 1 cup rice
• 1 cup black beans or kidney beans
• 1 tomato
• ½ bell pepper
• ½ onion
• 1 cup vegetable broth or water
• ½ teaspoon cumin
• ½ teaspoon paprika
• Chili powder
• Salt
• Fresh coriander
• Lime juice
How to make it
1. Cook onion and bell pepper in a pan.
2. Mix in the rice and the spices.
3. Throw in the tomatoes, the beans, and the vegetable broth.
4. Place the lid on it and cook until the rice is tender.
End with some lime juice and coriander.
If you want the dish to be even better, you can add some avocado on top.
9. Fresh Vegan Chickpea Sandwich
It's an excellent option whenever you're fed up with the usual peanut butter sandwich.
Ingredients
• 1 cup cooked chickpeas
• 2 slices whole-grain bread
• 1 tablespoon hummus
• Cucumber
• Tomato
• Lettuce
• Lemon juice
• Black pepper
• Salt
How to make it
Crush the chickpeas using lemon juice, salt, and pepper. Put hummus on the bread, then add the chickpeas and the vegetables before closing the sandwich.
You could also include some avocado or a bit of mustard.
Tip when it comes to meal prepping: make the chickpea filling in advance and store it in the refrigerator.
10. Easy Vegan Banana Peanut Butter Smoothie
You never need a full meal; all you sometimes want is something quick.
It takes the smoothie about two minutes.
Ingredients
• 1 banana
• 1 cup unsweetened plant milk
• 1 tablespoon peanut butter
• 1 tablespoon chia or flax seeds
• A handful of spinach (optional)
• Cinnamon
• Ice
How to make it
Place all the ingredients into a blender and blend them until they are smooth.
That's literally it.
Hint: Include oats when you want your smoothie to be thicker and more filling.
How to Make Vegan Eating Easier
It is not necessary for you to make drastic changes to your way of life all at once.
Start with a few simple swaps:
Instead of:
Meat → Try beans, lentils, tofu, or chickpeas
Dairy milk → Try soy, oat, almond, or another plant-based milk
Mayo → Try hummus or avocado
Meat-heavy meals → Add more vegetables and legumes
Sugary breakfast → Try oats with fruit and nuts
The goal isn't perfection.
It's just about discovering plant-based meals that you really enjoy eating.
Easy Vegan Meal Prep Tips
When you're busy, a bit of preparation can greatly simplify vegan cooking.
1. Cook your grains in advance
Prepare a portion of rice or quinoa and use it during the week.
2. Store tinned beans for later use
A meal can be prepared from chickpeas, kidney beans and black beans in just a few minutes.
3. Wash the vegetables as early as possible
When vegetables are ready, it becomes a lot easier to eat healthy food.
4. Keep a few sauces.
Basic meals can taste entirely different thanks to the use of hummus, tahini dressing, salsa, and simple homemade sauces.
5. Don't forget protein
Such foods as beans, lentils, chickpeas, tofu, tempeh, peas, nuts, seeds, or fortified plant-based products should be included.
Why These Vegan Recipes Are Great for Busy People
What's best about these recipes is that there's no need for you to be a skilled cook.
The ingredients commonly used are those available at a normal supermarket, and it takes many people between 15 and 30 minutes to prepare them.
What matters more is that you can make them your own.
If you don't have broccoli, then use beans.
If you don't like tofu, then have some chickpeas instead.
No quinoa? Use rice.
The advantage of cooking at home is that you don't have to stick to the recipe as if it were a school exam.
Final Thoughts
Healthy eating should never feel like punishment. I find that when healthy eating feels like a treat the experience changes for the better.
A good vegan meal can be colorful, filling, comforting and full of flavor without being complicated. From pasta and crispy tofu wraps, to Indian lentil curry and overnight oats there are many simple options to try.
Start with one or two recipes this week. When a few favorites appear, create a rotation. Healthy food does not have to be boring—. Vegan food definitely is not.
Frequently asked questions
What are some easy vegan recipes for beginners?
Simple options like vegan pasta, chickpea Buddha bowls, vegetable stir-fry, avocado toast, lentil curry, and tofu wraps are great for beginners.
Are vegan recipes healthy?
Vegan meals can be healthy when they include a variety of vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and other nutritious plant-based foods.
What can I eat on a vegan diet?
A vegan diet can include vegetables, fruits, grains, beans, lentils, chickpeas, tofu, tempeh, nuts, seeds, and plant-based milk and other vegan products.
Are vegan meals expensive?
Not necessarily. Budget-friendly foods such as beans, lentils, rice, potatoes, oats, seasonal vegetables, and chickpeas can make affordable vegan meals.
How can I get enough protein from vegan food?
Beans, lentils, chickpeas, tofu, tempeh, peas, nuts, seeds, and some fortified plant-based foods can help provide protein.
What are some easy vegan dinner ideas?
Lentil curry, vegetable stir-fry, vegan pasta, tofu wraps, and one-pan rice and beans are easy options for dinner.
Can non-vegans enjoy vegan recipes?
Absolutely. You don't have to follow a completely vegan diet to enjoy plant-based meals. These recipes can be a simple way to add more variety to your everyday meals.