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Vegan Meal Ideas from Scratch

Veganism has become increasingly popular in recent years, with many people opting to ditch animal products in favor of plant-based alternatives. One of the biggest misconceptions about veganism is that it's restrictive and limited, but nothing could be further from the truth! With a little creativity and experimentation, you can create delicious and satisfying meals from scratch using only plant-based ingredients.

Plant-Based Protein Powerhouses​

Lentil and Mushroom Bolognese​

  • 1 cup brown or green lentils, rinsed and drained
  • 2 cups water or vegan broth
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 8 oz mushrooms (such as cremini or shiitake), sliced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Combine lentils and water in a saucepan; bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender. In a separate pan, sauté onion, garlic, and mushrooms in olive oil until softened. Add tomato paste, basil, oregano, salt, and pepper; stir to combine. Once lentils have finished cooking, add them to the mushroom mixture and stir well.

Serve over spaghetti or your favorite pasta for a hearty, satisfying meal that's packed with protein and fiber.

Stuffed Portobello Mushrooms​

  • 4 large portobello mushrooms
  • 1/2 cup cooked brown rice
  • 1/2 cup black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste

Preheat your oven to 375°F (190°C). Wipe the mushrooms clean with a damp cloth; remove the stems and set aside. In a bowl, mix together cooked rice, black beans, olive oil, onion, garlic, and cumin. Stuff each mushroom cap with the rice mixture and place on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until mushrooms are tender and filling is heated through.

Serve as an entree or side dish, garnished with fresh cilantro if desired.

Chickpea and Spinach Curry​

  • 1 can chickpeas (14 oz), drained and rinsed
  • 2 cups water or vegan broth
  • 1 tablespoon coconut oil
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1 cup fresh spinach leaves
  • 1 teaspoon curry powder
  • Salt and pepper to taste

In a large saucepan, combine chickpeas and water; bring to a boil, then reduce heat and simmer for 10-15 minutes or until chickpeas have broken down slightly. In a separate pan, sauté onion and garlic in coconut oil until softened. Add spinach leaves and cook until wilted; stir in curry powder, salt, and pepper.

Serve over rice or with naan bread for a flavorful and nutritious meal that's packed with protein and fiber.

Breakfast Skillet​

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup cooked black beans (such as cooked from scratch)
  • 1 cup diced bell peppers (any color)
  • 4 eggs, or vegan "scramble" made with tofu
  • Salt and pepper to taste

In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened. Add black beans, bell peppers, and scrambled eggs (or tofu); stir well to combine.

Serve as a breakfast or brunch option that's packed with protein and fiber, perfect for keeping you energized throughout the morning.

Creative Cooking Ideas​

Global Inspiration​

  • Try using different spices and seasonings from around the world, such as Japanese teriyaki sauce or Indian curry powder.
  • Experiment with international cuisines like Korean bibimbap or Mexican tacos.

Plant-Based Substitutions​

  • Replace chicken breasts with roasted tofu or tempeh for a protein-packed meal.
  • Swap eggs with chickpea "scramble" or mashed avocado for a creamy, satisfying breakfast option.

Make-Ahead Magic​

  • Cook and store lentil soup in the fridge for up to 3 days or freeze for later use.
  • Prepare overnight oats or chia pudding for a quick and easy breakfast the next morning.