After an intensive day of work or study, the thought of spending hours in the kitchen pouring over a recipe book might fill you with dread. However, it’s extremely important to fuel yourself with wholesome, vegan food when you’re busy! You just need to save yourself some time by finding quick and easy vegan recipes that balance nutrition and flavor.
Luckily, vegan food lends itself well to people who don’t have the time or confidence to get creative in the kitchen. With natural whole foods, you don’t need to be an award-winning chef to prepare satisfying meals that taste and look divine.
Ready to start tucking into wholesome vegan food? Easy recipes aren’t difficult to come by! Here are three great dishes that can be made using any combination of vegetables and grains.
Tasty Vegan Food: Easy recipes to experiment with
Let’s take a look at 3 easy vegan food recipes. These easy recipes will be very handy on the day that you are too tired and just want something vegan food to fill up your tummy.
Easy vegan recipe #1: Stir-fry
Stir-fry is the ultimate vegan food recipe for people who have a packed-out schedule or don’t want to attempt anything too challenging in the kitchen! You can whip up an aromatic stir-fry crammed with essential vitamins and minerals in a matter of minutes, and you don’t need anything more than a chopping board, knife and wok or frying pan.
What’s more, stir-fry is the perfect starter recipe for vegans who want to slowly become more comfortable in their cooking endeavors. You can start by following recipes and using pre-packaged sauces and then progress to making your own flavorings.
For a tasty stir-fry, all you need is a selection of your favorite vegetables. Popular ingredients include mushrooms, baby sweetcorn, peppers, carrots, broccoli and water chestnut. Simply chop or slice these into small chunks and fry them in a pan with crushed garlic, ginger, chilli and a splash of soy sauce. Your vegetables can be cooked until soft or left with a bit of crunch, depending on your preferences. It’s that simple!
To turn your stir-fry from a light lunch into a filling evening meal, serve on a bed of rice or wheat noodles. If you have a rice cooker, consider using this for perfectly fluffy rice in less than 20 minutes. Once your rice or noodles are ready to eat, garnish your stir-fry with a wedge of zesty fresh lime and a sprinkle of crushed peanuts. Combined, lime and peanuts create a winning flavor combination!
Vegan food easy recipe #2: Chickpea curry
If you are looking for effortless vegan recipes that still pack a punch, the curry should be your number one choice. Chickpea curry in particular is one of the least complicated curries to make, as chickpeas don’t require much preparation. This makes them the ideal vegan food staple for easy cooking.
What’s more, these nutrient-dense legumes offer myriad health benefits. Research has shown that people who eat chickpeas regularly have higher intakes of fiber, vitamins A, E, and C, iron, magnesium, folate, and potassium, in addition to polyunsaturated fatty acids (Wallace, Murray and Zelman, 2016).
To make a delicious vegan curry, start by frying a selection of chopped vegetables in garlic and chilli. Some of the vegetables that work best in curry include mushrooms, aubergine, sweet potato, and spinach, but you can add whatever ingredients you have in your kitchen. Then, it’s time to stir in chickpeas and a tin of full-fat coconut milk. Season with turmeric and garam masala and leave to simmer until your curry sauce turns a beautiful golden color.
To take your chickpea curry to new heights, consider serving it with roasted cauliflower. To prepare Indian-spiced cauliflower, simply cut a head of cauliflower into individual florets, drizzle with oil, season with spices of your choice and roast in the oven. With minimal preparation and cooking time, roasted cauliflower is an easy recipe for every vegan to enjoy.
Vegan Food Easy recipe #3: Roasted vegetable tart
The vegetable tart is a mouth-watering vegan dish that takes less than an hour to prepare and requires very few ingredients. This is one of the most straightforward vegan meals to cook, so you certainly don’t have to be a gourmet chef to impress your dinner guests with this plant-based recipe.
For a flaky, buttery tart, you will need a sheet of shortcrust pastry. You can make this from scratch using just plain flour and dairy-free spread if you want to spend a little more time in the kitchen. However, you can also purchase ready-to-roll pastry from your local supermarket to cut down on preparation time.
Next, it’s time to roast your chosen vegetables until they are slightly soft. Ingredients that work well include tomatoes, asparagus, courgette, aubergine, and red onions, especially when roasted with olive oil and sea salt. When your chosen vegetables are roasted to perfection, scoop them onto your pastry and scatter some dried or fresh herbs (such as basil) over the top. All you need to do next is bake your tart in the oven until the pastry is golden brown and there you have it – heart-warming vegan food with an easy recipe to match.
There is nothing quite like enjoying a slice of vegetable tart with a generous serving of salad on the side. You can rustle up a great-tasting salad in just a few minutes using whatever ingredients you have in the refrigerator – and the best part? There is no cooking involved! A delectable salad can be made using leafy greens, cherry tomatoes, sliced cucumber and a squeeze of fresh lemon.
Fall in love with vegan food and easy recipes
Eating a balanced plant-based diet doesn’t have to be complicated! With these three easy vegan food recipes, it is quick and straightforward to prepare nourishing meals without difficult-to-find ingredients, complex cooking methods or expensive kitchen appliances. Each of these recipes can be made with any vegetables or legumes, so you can either get creative or keep it simple with just two or three tasty components.
Wallace, T., Murray, R. and Zelman, K., 2016. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients, 8(12), p.766.