Looking for delicious, fuss-free vegan meals that you can whip up any night of the week? You’ve come to the right place!
Whether you’re a busy professional, a college student, or a plant-based parent, these 10 easy vegan go-to meals are packed with flavor, nutrition, and simplicity. No more staring at the fridge wondering what to cook—each recipe on this list is tried, tested, and loved by vegans and non-vegans alike.
With ingredients you likely already have in your pantry and minimal equipment, you’ll have wholesome, satisfying meals on the table in no time. Read on for the ultimate list of vegan staples that will transform your weeknight dinners and keep meal planning stress at bay!
Why You’ll Love This Recipe
- Quick and Easy: Each meal can be made in under 45 minutes, with most ready in 30 or less.
- Budget-Friendly: Simple pantry ingredients mean you won’t break the bank for dinner.
- Nutritious: Packed with plant-based protein, fiber, and vitamins to keep you energized.
- Versatile: Easy to customize with your favorite veggies, grains, and spices.
- Family-Friendly: Kid-approved flavors and textures for even the pickiest eaters.
- Meal Prep Friendly: Most can be made ahead and stored for grab-and-go lunches.
Ingredients
Here’s a master list of ingredients you’ll need for these 10 easy vegan go-to meals. For each recipe, you’ll find specific quantities in the instructions below.
| Category | Key Ingredients |
|---|---|
| Grains & Pasta | Rice, quinoa, whole wheat pasta, tortillas, couscous |
| Protein | Canned beans (black, chickpeas, kidney), lentils, tofu, tempeh, edamame |
| Vegetables | Onion, garlic, bell pepper, tomatoes, carrots, spinach, broccoli, sweet potato, zucchini, corn |
| Pantry Staples | Olive oil, soy sauce, coconut milk, canned tomatoes, vegetable broth, peanut butter, spices |
| Herbs & Seasonings | Salt, pepper, cumin, chili powder, Italian seasoning, paprika, turmeric |
| Extras | Nutritional yeast, salsa, lemon juice, fresh cilantro, avocado |
Equipment
- Large skillet or sauté pan
- Medium saucepan
- Baking sheet
- Cutting board and sharp knife
- Wooden spoon or spatula
- Colander
- Mixing bowls
- Measuring cups and spoons
Instructions
One-Pot Chickpea Curry
- Heat 1 tbsp olive oil in a large skillet. Add 1 chopped onion and sauté for 3 minutes.
- Add 2 garlic cloves (minced), 1 tbsp curry powder, 1 tsp cumin, and stir until fragrant.
- Stir in 1 can diced tomatoes and 1 can coconut milk. Bring to a simmer.
- Add 1 can chickpeas (drained) and 2 cups spinach. Simmer 10 minutes.
- Season with salt and pepper. Serve over rice, topped with fresh cilantro.
Vegan Burrito Bowls
- Cook 1 cup rice according to package instructions.
- In a pan, heat 1 tbsp olive oil and sauté 1 bell pepper (sliced) and 1 cup corn for 5 minutes.
- Add 1 can black beans (drained), 1 tsp chili powder, and 1/2 tsp cumin. Cook until heated.
- Assemble bowls with rice, bean mixture, chopped tomatoes, avocado, and salsa.
Creamy Vegan Pasta
- Cook 8 oz whole wheat pasta until al dente. Drain and set aside.
- In a saucepan, sauté 2 cloves garlic in 1 tbsp olive oil for 1 minute.
- Add 1/2 cup unsweetened plant milk, 1/4 cup nutritional yeast, 1 tbsp lemon juice, and whisk until smooth.
- Toss sauce with pasta, add 2 cups baby spinach, and season with salt and pepper.
Quick Tofu Stir-Fry
- Press and cube 1 block firm tofu. Toss with 1 tbsp soy sauce and 1 tbsp cornstarch.
- Heat 1 tbsp oil in a pan. Sauté tofu cubes until golden. Remove and set aside.
- Sauté 1 chopped carrot, 1 bell pepper, and 1 cup broccoli florets for 5 minutes.
- Add tofu back, drizzle with more soy sauce, and serve over cooked rice or quinoa.
Vegan Chili
- Heat 1 tbsp olive oil in a large pot. Add 1 onion and 2 garlic cloves, sauté 3 minutes.
- Add 1 bell pepper, 1 can kidney beans, 1 can black beans, 1 can corn, and 1 can diced tomatoes.
- Stir in 2 tbsp chili powder, 1 tsp cumin, and 1 tsp smoked paprika.
- Add 1 cup vegetable broth. Simmer for 20 minutes. Serve with avocado and cilantro.
Sheet Pan Roasted Veggie Tacos
- Preheat oven to 425°F (220°C). Toss 1 sweet potato (cubed), 1 zucchini (sliced), and 1 red onion (sliced) with 2 tbsp olive oil, 1 tsp cumin, and 1/2 tsp chili powder.
- Spread veggies on a sheet pan and roast for 25 minutes, flipping halfway.
- Warm corn tortillas. Fill with roasted veggies, black beans, salsa, and avocado.
15-Minute Edamame Fried Rice
- Heat 1 tbsp sesame oil in a large skillet. Add 2 cups cooked rice and stir-fry for 2 minutes.
- Add 1 cup frozen edamame, 1 cup mixed frozen veggies, and stir for 5 minutes.
- Stir in 2 tbsp soy sauce and 1 tsp garlic powder. Finish with sliced green onions.
Simple Lentil Soup
- In a pot, sauté 1 chopped onion, 2 carrots, and 2 celery stalks in 1 tbsp olive oil for 5 minutes.
- Add 1 cup dried lentils, 1 can diced tomatoes, and 4 cups vegetable broth.
- Season with 1 tsp cumin, 1/2 tsp turmeric, salt, and pepper.
- Simmer for 25 minutes or until lentils are tender. Serve with lemon wedges.
Peanut Noodle Salad
- Cook 8 oz rice noodles according to package. Rinse with cold water and drain.
- In a bowl, whisk 3 tbsp peanut butter, 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, and 1 tsp sriracha.
- Toss noodles with sauce, 1 cup shredded carrots, 1 cup bell pepper strips, and 1/2 cup chopped cucumber.
- Top with chopped peanuts and cilantro.
Easy Vegan Quesadillas
- Spread 1 can refried beans onto half of 4 whole wheat tortillas.
- Top with 1 cup sautéed mushrooms, spinach, and 2 tbsp nutritional yeast.
- Fold tortillas and cook in a skillet until crispy, about 2-3 minutes per side.
- Slice and serve with salsa and avocado.
Tips & Variations
- Batch Cook Grains: Prep rice or quinoa at the start of the week for easy meal assembly.
- Swap Proteins: Substitute beans for lentils, or tofu for tempeh, based on what you have.
- Make It Spicy: Add hot sauce, jalapeños, or chili flakes for an extra kick.
- Use Frozen Veggies: Keep a variety in your freezer for quick stir-fries and soups.
- Gluten-Free Options: Choose gluten-free pasta, tortillas, or grains as needed.
- Extra Flavor: Try adding a spoonful of salsa, a sprinkle of smoked paprika, or a squeeze of fresh lime.
“The beauty of these meals is flexibility. Mix and match veggies, grains, and sauces to fit your taste and pantry!”
Nutrition Facts
- Cook 1 cup rice according to package instructions.
- In a pan, heat 1 tbsp olive oil and sauté 1 bell pepper (sliced) and 1 cup corn for 5 minutes.
- Add 1 can black beans (drained), 1 tsp chili powder, and 1/2 tsp cumin. Cook until heated.
- Assemble bowls with rice, bean mixture, chopped tomatoes, avocado, and salsa.
Creamy Vegan Pasta
- Cook 8 oz whole wheat pasta until al dente. Drain and set aside.
- In a saucepan, sauté 2 cloves garlic in 1 tbsp olive oil for 1 minute.
- Add 1/2 cup unsweetened plant milk, 1/4 cup nutritional yeast, 1 tbsp lemon juice, and whisk until smooth.
- Toss sauce with pasta, add 2 cups baby spinach, and season with salt and pepper.
Quick Tofu Stir-Fry
- Press and cube 1 block firm tofu. Toss with 1 tbsp soy sauce and 1 tbsp cornstarch.
- Heat 1 tbsp oil in a pan. Sauté tofu cubes until golden. Remove and set aside.
- Sauté 1 chopped carrot, 1 bell pepper, and 1 cup broccoli florets for 5 minutes.
- Add tofu back, drizzle with more soy sauce, and serve over cooked rice or quinoa.
Vegan Chili
- Heat 1 tbsp olive oil in a large pot. Add 1 onion and 2 garlic cloves, sauté 3 minutes.
- Add 1 bell pepper, 1 can kidney beans, 1 can black beans, 1 can corn, and 1 can diced tomatoes.
- Stir in 2 tbsp chili powder, 1 tsp cumin, and 1 tsp smoked paprika.
- Add 1 cup vegetable broth. Simmer for 20 minutes. Serve with avocado and cilantro.
Sheet Pan Roasted Veggie Tacos
- Preheat oven to 425°F (220°C). Toss 1 sweet potato (cubed), 1 zucchini (sliced), and 1 red onion (sliced) with 2 tbsp olive oil, 1 tsp cumin, and 1/2 tsp chili powder.
- Spread veggies on a sheet pan and roast for 25 minutes, flipping halfway.
- Warm corn tortillas. Fill with roasted veggies, black beans, salsa, and avocado.
15-Minute Edamame Fried Rice
- Heat 1 tbsp sesame oil in a large skillet. Add 2 cups cooked rice and stir-fry for 2 minutes.
- Add 1 cup frozen edamame, 1 cup mixed frozen veggies, and stir for 5 minutes.
- Stir in 2 tbsp soy sauce and 1 tsp garlic powder. Finish with sliced green onions.
Simple Lentil Soup
- In a pot, sauté 1 chopped onion, 2 carrots, and 2 celery stalks in 1 tbsp olive oil for 5 minutes.
- Add 1 cup dried lentils, 1 can diced tomatoes, and 4 cups vegetable broth.
- Season with 1 tsp cumin, 1/2 tsp turmeric, salt, and pepper.
- Simmer for 25 minutes or until lentils are tender. Serve with lemon wedges.
Peanut Noodle Salad
- Cook 8 oz rice noodles according to package. Rinse with cold water and drain.
- In a bowl, whisk 3 tbsp peanut butter, 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, and 1 tsp sriracha.
- Toss noodles with sauce, 1 cup shredded carrots, 1 cup bell pepper strips, and 1/2 cup chopped cucumber.
- Top with chopped peanuts and cilantro.
Easy Vegan Quesadillas
- Spread 1 can refried beans onto half of 4 whole wheat tortillas.
- Top with 1 cup sautéed mushrooms, spinach, and 2 tbsp nutritional yeast.
- Fold tortillas and cook in a skillet until crispy, about 2-3 minutes per side.
- Slice and serve with salsa and avocado.
Tips & Variations
- Batch Cook Grains: Prep rice or quinoa at the start of the week for easy meal assembly.
- Swap Proteins: Substitute beans for lentils, or tofu for tempeh, based on what you have.
- Make It Spicy: Add hot sauce, jalapeños, or chili flakes for an extra kick.
- Use Frozen Veggies: Keep a variety in your freezer for quick stir-fries and soups.
- Gluten-Free Options: Choose gluten-free pasta, tortillas, or grains as needed.
- Extra Flavor: Try adding a spoonful of salsa, a sprinkle of smoked paprika, or a squeeze of fresh lime.
“The beauty of these meals is flexibility. Mix and match veggies, grains, and sauces to fit your taste and pantry!”
Nutrition Facts
- Press and cube 1 block firm tofu. Toss with 1 tbsp soy sauce and 1 tbsp cornstarch.
- Heat 1 tbsp oil in a pan. Sauté tofu cubes until golden. Remove and set aside.
- Sauté 1 chopped carrot, 1 bell pepper, and 1 cup broccoli florets for 5 minutes.
- Add tofu back, drizzle with more soy sauce, and serve over cooked rice or quinoa.
Vegan Chili
- Heat 1 tbsp olive oil in a large pot. Add 1 onion and 2 garlic cloves, sauté 3 minutes.
- Add 1 bell pepper, 1 can kidney beans, 1 can black beans, 1 can corn, and 1 can diced tomatoes.
- Stir in 2 tbsp chili powder, 1 tsp cumin, and 1 tsp smoked paprika.
- Add 1 cup vegetable broth. Simmer for 20 minutes. Serve with avocado and cilantro.
Sheet Pan Roasted Veggie Tacos
- Preheat oven to 425°F (220°C). Toss 1 sweet potato (cubed), 1 zucchini (sliced), and 1 red onion (sliced) with 2 tbsp olive oil, 1 tsp cumin, and 1/2 tsp chili powder.
- Spread veggies on a sheet pan and roast for 25 minutes, flipping halfway.
- Warm corn tortillas. Fill with roasted veggies, black beans, salsa, and avocado.
15-Minute Edamame Fried Rice
- Heat 1 tbsp sesame oil in a large skillet. Add 2 cups cooked rice and stir-fry for 2 minutes.
- Add 1 cup frozen edamame, 1 cup mixed frozen veggies, and stir for 5 minutes.
- Stir in 2 tbsp soy sauce and 1 tsp garlic powder. Finish with sliced green onions.
Simple Lentil Soup
- In a pot, sauté 1 chopped onion, 2 carrots, and 2 celery stalks in 1 tbsp olive oil for 5 minutes.
- Add 1 cup dried lentils, 1 can diced tomatoes, and 4 cups vegetable broth.
- Season with 1 tsp cumin, 1/2 tsp turmeric, salt, and pepper.
- Simmer for 25 minutes or until lentils are tender. Serve with lemon wedges.
Peanut Noodle Salad
- Cook 8 oz rice noodles according to package. Rinse with cold water and drain.
- In a bowl, whisk 3 tbsp peanut butter, 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, and 1 tsp sriracha.
- Toss noodles with sauce, 1 cup shredded carrots, 1 cup bell pepper strips, and 1/2 cup chopped cucumber.
- Top with chopped peanuts and cilantro.
Easy Vegan Quesadillas
- Spread 1 can refried beans onto half of 4 whole wheat tortillas.
- Top with 1 cup sautéed mushrooms, spinach, and 2 tbsp nutritional yeast.
- Fold tortillas and cook in a skillet until crispy, about 2-3 minutes per side.
- Slice and serve with salsa and avocado.
Tips & Variations
- Batch Cook Grains: Prep rice or quinoa at the start of the week for easy meal assembly.
- Swap Proteins: Substitute beans for lentils, or tofu for tempeh, based on what you have.
- Make It Spicy: Add hot sauce, jalapeños, or chili flakes for an extra kick.
- Use Frozen Veggies: Keep a variety in your freezer for quick stir-fries and soups.
- Gluten-Free Options: Choose gluten-free pasta, tortillas, or grains as needed.
- Extra Flavor: Try adding a spoonful of salsa, a sprinkle of smoked paprika, or a squeeze of fresh lime.
“The beauty of these meals is flexibility. Mix and match veggies, grains, and sauces to fit your taste and pantry!”
Nutrition Facts
- Preheat oven to 425°F (220°C). Toss 1 sweet potato (cubed), 1 zucchini (sliced), and 1 red onion (sliced) with 2 tbsp olive oil, 1 tsp cumin, and 1/2 tsp chili powder.
- Spread veggies on a sheet pan and roast for 25 minutes, flipping halfway.
- Warm corn tortillas. Fill with roasted veggies, black beans, salsa, and avocado.
15-Minute Edamame Fried Rice
- Heat 1 tbsp sesame oil in a large skillet. Add 2 cups cooked rice and stir-fry for 2 minutes.
- Add 1 cup frozen edamame, 1 cup mixed frozen veggies, and stir for 5 minutes.
- Stir in 2 tbsp soy sauce and 1 tsp garlic powder. Finish with sliced green onions.
Simple Lentil Soup
- In a pot, sauté 1 chopped onion, 2 carrots, and 2 celery stalks in 1 tbsp olive oil for 5 minutes.
- Add 1 cup dried lentils, 1 can diced tomatoes, and 4 cups vegetable broth.
- Season with 1 tsp cumin, 1/2 tsp turmeric, salt, and pepper.
- Simmer for 25 minutes or until lentils are tender. Serve with lemon wedges.
Peanut Noodle Salad
- Cook 8 oz rice noodles according to package. Rinse with cold water and drain.
- In a bowl, whisk 3 tbsp peanut butter, 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, and 1 tsp sriracha.
- Toss noodles with sauce, 1 cup shredded carrots, 1 cup bell pepper strips, and 1/2 cup chopped cucumber.
- Top with chopped peanuts and cilantro.
Easy Vegan Quesadillas
- Spread 1 can refried beans onto half of 4 whole wheat tortillas.
- Top with 1 cup sautéed mushrooms, spinach, and 2 tbsp nutritional yeast.
- Fold tortillas and cook in a skillet until crispy, about 2-3 minutes per side.
- Slice and serve with salsa and avocado.
Tips & Variations
- Batch Cook Grains: Prep rice or quinoa at the start of the week for easy meal assembly.
- Swap Proteins: Substitute beans for lentils, or tofu for tempeh, based on what you have.
- Make It Spicy: Add hot sauce, jalapeños, or chili flakes for an extra kick.
- Use Frozen Veggies: Keep a variety in your freezer for quick stir-fries and soups.
- Gluten-Free Options: Choose gluten-free pasta, tortillas, or grains as needed.
- Extra Flavor: Try adding a spoonful of salsa, a sprinkle of smoked paprika, or a squeeze of fresh lime.
“The beauty of these meals is flexibility. Mix and match veggies, grains, and sauces to fit your taste and pantry!”
Nutrition Facts
- In a pot, sauté 1 chopped onion, 2 carrots, and 2 celery stalks in 1 tbsp olive oil for 5 minutes.
- Add 1 cup dried lentils, 1 can diced tomatoes, and 4 cups vegetable broth.
- Season with 1 tsp cumin, 1/2 tsp turmeric, salt, and pepper.
- Simmer for 25 minutes or until lentils are tender. Serve with lemon wedges.
Peanut Noodle Salad
- Cook 8 oz rice noodles according to package. Rinse with cold water and drain.
- In a bowl, whisk 3 tbsp peanut butter, 2 tbsp soy sauce, 1 tbsp maple syrup, 1 tbsp rice vinegar, and 1 tsp sriracha.
- Toss noodles with sauce, 1 cup shredded carrots, 1 cup bell pepper strips, and 1/2 cup chopped cucumber.
- Top with chopped peanuts and cilantro.
Easy Vegan Quesadillas
- Spread 1 can refried beans onto half of 4 whole wheat tortillas.
- Top with 1 cup sautéed mushrooms, spinach, and 2 tbsp nutritional yeast.
- Fold tortillas and cook in a skillet until crispy, about 2-3 minutes per side.
- Slice and serve with salsa and avocado.
Tips & Variations
- Batch Cook Grains: Prep rice or quinoa at the start of the week for easy meal assembly.
- Swap Proteins: Substitute beans for lentils, or tofu for tempeh, based on what you have.
- Make It Spicy: Add hot sauce, jalapeños, or chili flakes for an extra kick.
- Use Frozen Veggies: Keep a variety in your freezer for quick stir-fries and soups.
- Gluten-Free Options: Choose gluten-free pasta, tortillas, or grains as needed.
- Extra Flavor: Try adding a spoonful of salsa, a sprinkle of smoked paprika, or a squeeze of fresh lime.
“The beauty of these meals is flexibility. Mix and match veggies, grains, and sauces to fit your taste and pantry!”
Nutrition Facts
- Spread 1 can refried beans onto half of 4 whole wheat tortillas.
- Top with 1 cup sautéed mushrooms, spinach, and 2 tbsp nutritional yeast.
- Fold tortillas and cook in a skillet until crispy, about 2-3 minutes per side.
- Slice and serve with salsa and avocado.
Tips & Variations
- Batch Cook Grains: Prep rice or quinoa at the start of the week for easy meal assembly.
- Swap Proteins: Substitute beans for lentils, or tofu for tempeh, based on what you have.
- Make It Spicy: Add hot sauce, jalapeños, or chili flakes for an extra kick.
- Use Frozen Veggies: Keep a variety in your freezer for quick stir-fries and soups.
- Gluten-Free Options: Choose gluten-free pasta, tortillas, or grains as needed.
- Extra Flavor: Try adding a spoonful of salsa, a sprinkle of smoked paprika, or a squeeze of fresh lime.
“The beauty of these meals is flexibility. Mix and match veggies, grains, and sauces to fit your taste and pantry!”
Nutrition Facts
Each meal provides a balanced mix of macronutrients. Here’s an average per serving for most recipes (varies based on exact ingredients and portions):
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 350-500 |
| Protein | 12-22g |
| Carbohydrates | 45-65g |
| Fiber | 8-15g |
| Fat | 8-18g |
| Sodium | 400-800mg |
| Vitamin A, C, Iron | Excellent sources |
To boost protein, add more beans or tofu. For lower sodium, use reduced-sodium canned goods or make your own from dried beans.
Serving Suggestions
- Pair the chickpea curry with warm naan or brown rice.
- Serve vegan burrito bowls with a side of roasted rutabaga fries for extra crunch.
- Top the creamy vegan pasta with fresh basil and a dusting of nutritional yeast.
- Enjoy tofu stir-fry with dehydrated veggie chips for added texture.
- Garnish vegan chili with avocado, lime wedges, and fresh cilantro.
- Serve roasted veggie tacos with a side of Lipton Vegetable Soup for a cozy meal.
- Pack peanut noodle salad in jars for easy lunches on the go.
- Pair lentil soup with crusty whole grain bread.
- Slice vegan quesadillas into wedges for party snacks or lunchboxes.
Conclusion
Eating plant-based doesn’t have to be complicated or time-consuming. With these 10 easy vegan go-to meals, you’ll always have a tasty answer to “what’s for dinner?” These recipes are not only nourishing and satisfying, but also endlessly adaptable to your preferences and pantry staples.
Whether you’re new to vegan cooking or a seasoned pro, these dishes are sure to become staples in your kitchen.
For even more inspiration, check out our Vegan Casserole Recipes for Quick Weeknight Dinners, or spice things up with our Smoked Vegetarian Recipes for Flavorful Meatless Meals. Remember, the key to easy vegan cooking is creativity and confidence—so mix, match, and make each meal your own.
Happy cooking and bon appétit!
