Start with easy ones that take 30 minutes or less and use ingredients you know.
I. Why do people go vegan?
People have different reasons for going vegan, but one of the main ones is caring about animals. Factory farms, where most meat, eggs, and dairy come from, treat animals poorly. Many folks choose veganism to protest against this cruelty.
But there are other reasons too. Some folks want to be healthier, and a vegan diet, especially one based on whole foods, can help with that. It's also better for the environment. Animal farming creates a lot of pollution and harms habitats. Eating plants instead is gentler on the planet.
II. Is it tough to go vegan?
Going vegan might seem scary at first, but if you take it step by step, it gets easier. Start by swapping out animal products in one meal you like. You can still enjoy dishes like pasta, curry, chili, and stir-fry with vegan-friendly ingredients like tofu, beans, or veggies. And if you ever need ideas, here are some easy vegan meals to help you get started.
III. 10 easy vegan recipes for beginners
Chickpea salad sandwich
Veggie stir-fry
Black bean tacos
Quinoa salad
Pasta primavera
Sweet potato buddha bowl
Coconut curry lentil soup
Avocado toast
Vegan chili
Mushroom and spinach quesadillas
-2.jpg "10 easy vegan recipes")
1. Chickpea salad sandwich
Ingredients:
1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
1 ripe avocado
1 tablespoon lemon juice
Salt and pepper to taste
Optional add-ins: diced celery, red onion, bell pepper, or fresh herbs like cilantro or parsley
Bread of your choice
Optional sandwich toppings: lettuce, tomato, cucumber slices
Instructions
In a mixing bowl, mash the chickpeas with a fork or potato masher until they're broken down but still chunky.
Scoop the flesh of the avocado into the bowl with the mashed chickpeas.
Add lemon juice, salt, and pepper to taste.
Mix everything together until well combined. If desired, add any optional add-ins like diced celery, red onion, bell pepper, or fresh herbs.
Toast your bread slices if desired.
Spread the chickpea salad onto one slice of bread.
Top with your favorite sandwich toppings like lettuce, tomato, cucumber slices, or sprouts.
Place another slice of bread on top to form a sandwich.
2. Veggie stir-fry
Ingredients:
Assorted vegetables (e.g., bell peppers, broccoli, carrots, snap peas, mushrooms, onions, etc.), sliced or chopped
Garlic cloves, minced
Ginger, minced or grated (optional)
Soy sauce or tamari (for a gluten-free option)
Vegetable oil (such as olive oil or sesame oil)
Cooked rice or noodles for serving
Instructions:
Prepare your vegetables by slicing or chopping them into bite-sized pieces.
Heat a tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Add minced garlic and ginger to the hot oil and sauté for about 30 seconds until fragrant.
Add the harder vegetables like carrots and broccoli to the skillet first, as they take longer to cook. Stir-fry for a few minutes until they begin to soften.
Add the remaining vegetables to the skillet, such as bell peppers, snap peas, mushrooms, and onions. Stir-fry for another 3-5 minutes until all the vegetables are tender-crisp.
Drizzle soy sauce or tamari over the vegetables, starting with about 2-3 tablespoons, or to taste. You can also add other seasonings like rice vinegar or chili flakes for extra flavor, if desired.
Continue to stir-fry the vegetables for another minute or so, ensuring they are evenly coated with the sauce.
Taste and adjust seasoning if necessary.
Remove the skillet from the heat and serve the veggie stir-fry immediately over cooked rice or noodles.
3. Black bean tacos
Ingredients:
1 can (15 oz) black beans, drained and rinsed
1 tablespoon vegetable oil
1 small onion, finely chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon chili powder
Salt and pepper to taste
Taco shells or tortillas
Optional toppings: shredded lettuce, diced tomatoes, avocado slices, salsa, chopped cilantro, lime wedges, etc.
Instructions:
Heat the vegetable oil in a skillet over medium heat.
Add the chopped onion to the skillet and sauté until it becomes soft and translucent, about 3-4 minutes.
Add the minced garlic to the skillet and cook for an additional 1-2 minutes until fragrant.
Stir in the ground cumin and chili powder, and cook for another minute to toast the spices.
Add the drained and rinsed black beans to the skillet, along with a splash of water (about 1/4 cup). Stir well to combine.
Season the black bean mixture with salt and pepper to taste. Mash some of the beans with a fork or potato masher to thicken the mixture, if desired.
Let the black bean mixture simmer for about 5-7 minutes, stirring occasionally, until heated through and the flavors have melded.
While the beans are cooking, prepare your taco shells or warm your tortillas according to package instructions.
Once the black bean mixture is ready, spoon it into the taco shells or tortillas.
Top the tacos with your favorite toppings such as shredded lettuce, diced tomatoes, avocado slices, salsa, chopped cilantro, or a squeeze of lime juice.
4. Quinoa salad
Ingredients:
1 cup quinoa
2 cups water or vegetable broth
1 cup diced cucumber
1 cup halved cherry tomatoes
1/2 cup diced red onion
1/4 cup chopped fresh parsley or cilantro
Juice of 1-2 lemons (about 1/4 cup)
3 tablespoons extra virgin olive oil
Salt and pepper to taste
Optional add-ins:
Diced bell peppers
Diced avocado
Cooked chickpeas or black beans
Crumbled feta cheese or vegan cheese (if not vegan)
Sunflower seeds or pumpkin seeds
Dried cranberries or raisins
Instructions:
Rinse the quinoa under cold water in a fine-mesh sieve to remove any bitterness.
In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa is tender.
Remove the saucepan from the heat and let the quinoa sit, covered, for 5 minutes. Then fluff the quinoa with a fork and transfer it to a large mixing bowl to cool.
Once the quinoa has cooled to room temperature, add the diced cucumber, halved cherry tomatoes, diced red onion, and chopped fresh parsley or cilantro to the bowl.
In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and pepper to make the dressing.
Pour the dressing over the quinoa and vegetables in the mixing bowl, and toss everything together until well combined.
Taste the quinoa salad and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice as desired.
If using any optional add-ins like diced avocado, cooked chickpeas, or crumbled feta cheese, gently fold them into the salad at this point.
Once everything is mixed together, cover the bowl and refrigerate the quinoa salad for at least 30 minutes to allow the flavors to meld.
Before serving, give the quinoa salad a final toss and adjust the seasoning if needed.
5. Pasta primavera
Ingredients:
8 ounces pasta (such as penne, fusilli, or spaghetti)
2 tablespoons olive oil
2 cloves garlic, minced
1 small onion, finely chopped
2 cups assorted vegetables (such as bell peppers, broccoli florets, cherry tomatoes, zucchini, and/or mushrooms), chopped
Salt and pepper to taste
Red pepper flakes (optional)
1/4 cup vegetable broth or pasta cooking water
1/4 cup grated vegan Parmesan cheese or nutritional yeast (optional)
Fresh basil or parsley, chopped, for garnish (optional)
Instructions:
Cook the pasta according to package instructions in a large pot of salted boiling water until al dente. Reserve 1/4 cup of the pasta cooking water, then drain the pasta and set it aside.
In a large skillet or sauté pan, heat the olive oil over medium heat. Add the minced garlic and chopped onion, and sauté for 2-3 minutes until softened and fragrant.
Add the assorted vegetables to the skillet, starting with the ones that take longer to cook (such as broccoli or bell peppers). Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp.
Season the vegetables with salt, pepper, and red pepper flakes to taste, if using.
Add the cooked pasta to the skillet along with the vegetable broth or reserved pasta cooking water. Toss everything together until the pasta and vegetables are evenly coated.
If using, sprinkle the grated vegan Parmesan cheese or nutritional yeast over the pasta primavera and toss again to combine.
Cook for an additional 1-2 minutes, stirring occasionally, until everything is heated through and well combined.
Taste and adjust the seasoning if necessary, adding more salt, pepper, or red pepper flakes as desired.
Remove the skillet from the heat and transfer the pasta primavera to serving plates or bowls.
6. Sweet potato buddha bowl
Ingredients:
For the sweet potatoes:
2 medium sweet potatoes, peeled and diced into cubes
2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
Salt and pepper to taste
For the quinoa:
1 cup quinoa
2 cups water or vegetable broth
For the Bowl:
4 cups chopped kale or spinach
1 avocado, sliced
1 cup cooked black beans or chickpeas
1/4 cup tahini
2 tablespoons lemon juice
2 tablespoons water
Salt and pepper to taste
Optional toppings: sesame seeds, chopped green onions, hot sauce, etc.
Instructions:
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil for easy cleanup.
In a large bowl, toss the diced sweet potatoes with olive oil, smoked paprika, garlic powder, salt, and pepper until evenly coated.
Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes, or until tender and golden brown, flipping halfway through cooking.
While the sweet potatoes are roasting, rinse the quinoa under cold water in a fine-mesh sieve to remove any bitterness.
In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa is tender.
Remove the saucepan from the heat and let the quinoa sit, covered, for 5 minutes. Then fluff the quinoa with a fork and set aside.
In a small bowl, whisk together the tahini, lemon juice, water, salt, and pepper to make the dressing. If the dressing is too thick, add more water, a tablespoon at a time, until desired consistency is reached.
To assemble the Buddha bowls, divide the cooked quinoa, roasted sweet potatoes, chopped kale or spinach, avocado slices, and cooked black beans or chickpeas among serving bowls.
Drizzle the tahini dressing over each bowl.
If desired, sprinkle with optional toppings such as sesame seeds, chopped green onions, or hot sauce.
7. Coconut curry lentil soup
Ingredients:
1 tablespoon coconut oil or olive oil
1 small onion, diced
2 cloves garlic, minced
1 tablespoon grated ginger
2 tablespoons curry powder
1 cup dried red lentils, rinsed and drained
4 cups vegetable broth
1 can (13.5 oz) coconut milk
1 cup diced carrots
1 cup diced potatoes
1 cup diced tomatoes (fresh or canned)
2 cups chopped spinach or kale
Salt and pepper to taste
Optional toppings: chopped cilantro, lime wedges, red pepper flakes, coconut flakes, etc.
Instructions:
In a large pot or Dutch oven, heat the coconut oil over medium heat.
Add the diced onion to the pot and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, grated ginger, and curry powder, and cook for another 1-2 minutes until fragrant.
Add the rinsed red lentils to the pot, followed by the vegetable broth and coconut milk. Stir everything together to combine.
Bring the soup to a gentle boil, then reduce the heat to low and let it simmer, uncovered, for about 15 minutes, stirring occasionally.
After 15 minutes, add the diced carrots and potatoes to the pot. Continue to simmer the soup for another 15-20 minutes, or until the lentils and vegetables are tender.
Stir in the diced tomatoes and chopped spinach or kale, and cook for an additional 5 minutes until the greens are wilted.
Taste the soup and season with salt and pepper to taste, adjusting the seasoning as needed.
Remove the pot from the heat and ladle the Coconut Curry Lentil Soup into serving bowls.
Garnish each bowl with optional toppings such as chopped cilantro, a squeeze of lime juice, a sprinkle of red pepper flakes, or a few coconut flakes.
8. Avocado toast
Ingredients:
1 ripe avocado
2 slices of your favorite bread (such as whole grain, sourdough, or multigrain)
Salt and pepper to taste
Optional toppings: sliced tomato, red pepper flakes, sesame seeds, everything bagel seasoning, crumbled feta cheese, sliced radishes, etc.
Instructions:
Slice the avocado in half lengthwise and remove the pit. Scoop the flesh of the avocado into a small bowl.
Use a fork to mash the avocado until it reaches your desired consistency. For a smoother texture, mash it more thoroughly. For a chunkier texture, leave it slightly less mashed.
Toast the slices of bread until they reach your desired level of crispiness.
Once toasted, spread the mashed avocado evenly onto each slice of toast.
Season the avocado toast with salt and pepper to taste. You can also add additional toppings at this point, such as sliced tomato, red pepper flakes, sesame seeds, or everything bagel seasoning.
If desired, drizzle a little olive oil or sprinkle some lemon juice over the avocado toast for extra flavor.
9. Vegan chili
Ingredients:
1 tablespoon olive oil
1 large onion, diced
3 cloves garlic, minced
1 bell pepper, diced
2 carrots, diced
2 celery stalks, diced
1 jalapeño pepper, diced (optional, for heat)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon dried oregano
1 can (15 oz) diced tomatoes
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh, frozen, or canned)
3 cups vegetable broth
Salt and pepper to taste
Optional toppings: diced avocado, chopped cilantro, sliced green onions, vegan sour cream, shredded vegan cheese, etc.
Instructions:
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, garlic, bell pepper, carrots, celery, and jalapeño (if using) to the pot. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the chili powder, cumin, smoked paprika, and dried oregano. Cook for another minute, stirring constantly, until the spices are fragrant.
Add the diced tomatoes (with their juices), kidney beans, black beans, corn kernels, and vegetable broth to the pot. Stir everything together to combine.
Bring the chili to a simmer, then reduce the heat to low. Cover and let the chili simmer gently for about 20-30 minutes, stirring occasionally.
Taste the chili and season with salt and pepper to taste, adjusting the seasoning as needed.
Once the chili is cooked and the flavors have melded, remove it from the heat.
Serve the vegan chili hot, garnished with your favorite toppings such as diced avocado, chopped cilantro, sliced green onions, vegan sour cream, or shredded vegan cheese.
10. Mushroom and spinach quesadillas
Ingredients:
8 small flour tortillas (6-inch diameter)
2 cups sliced mushrooms (any variety you like)
2 cups fresh spinach leaves
1 small onion, finely chopped
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon chili powder
Salt and pepper to taste
1 1/2 cups shredded vegan cheese or regular cheese (such as cheddar or Monterey Jack)
Optional toppings: salsa, guacamole, vegan sour cream, chopped cilantro, etc.
Instructions:
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for 2-3 minutes until softened and translucent.
Add the minced garlic to the skillet and cook for another minute until fragrant.
Add the sliced mushrooms to the skillet and cook for 5-7 minutes until they release their moisture and start to brown.
Stir in the ground cumin, chili powder, salt, and pepper, and cook for another minute to toast the spices.
Add the fresh spinach leaves to the skillet and cook for 1-2 minutes until wilted.
Remove the skillet from the heat and set aside.
Heat a separate large skillet or griddle over medium heat.
Place one flour tortilla in the skillet and sprinkle a layer of shredded cheese on half of the tortilla.
Spoon some of the mushroom and spinach mixture over the cheese.
Sprinkle another layer of shredded cheese over the filling, then fold the empty half of the tortilla over the filling to create a half-moon shape.
Cook the quesadilla for 2-3 minutes on each side, or until golden brown and crispy, pressing down gently with a spatula to help melt the cheese.
Remove the quesadilla from the skillet and repeat the process with the remaining tortillas and filling ingredients.
Once all the quesadillas are cooked, cut them into wedges and serve hot with your favorite toppings such as salsa, guacamole, vegan sour cream, or chopped cilantro.
IV. Why choose Otao Kitchen to assist you at the beginning to become vegan
You will travel from India to Japan on a vegetarian culinary adventure with our class. It may be used by anyone, regardless of expertise level, who wishes to spice up their vegetarian cuisine.
Our skilled chefs will help you with everything, including using kitchen appliances and making delicious vegetarian meals.
However, it goes beyond cookery. It's also about establishing connections with individuals who share your passion for cuisine. Imagine yourself conversing and cooking with a small group of like-minded foodies while sipping a glass of wine or beer.
You'll get right into the culinary process when you come here. We'll guide you through every stage, from assembling the ingredients to preparing the delectable dish. You will also be able to take some leftovers home!
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