Do you want to get into vegan cooking, but don’t know where to start? No panic, you’re in the right place! Just because you’re a beginner doesn’t mean you have to settle for boring salads. Here, we will give you ultra-simple recipes, tips, and even tricks to make vegan cooking a pleasure. And believe me, besides being good for you and the planet, it’s also delicious!
Why adopt a vegan diet?
So, why does everyone talk about veganism as a food revolution? Besides saving animals, veganism brings plenty of benefits for health, and the environmental impact is also super positive! Here are some reasons to get started.
Health benefits
Switching to veganism often means having great health. Say goodbye to saturated fats and hello to fibers, vitamins, and minerals. A well-balanced vegan diet can reduce the risk of chronic diseases, like heart disease or diabetes. Basically, you’re doing good for yourself while eating good things.
Positive environmental impact
By eating vegan, you reduce your carbon footprint. Intensive farming is one of the most polluting sectors, and the meat industry consumes a huge amount of water. So, by favoring vegan recipes, you are doing something for the planet. And that’s pretty cool!
Tips for starting vegan cooking
Before diving into the recipes, here are some tips to get started in vegan cooking. Because we know transitioning from “omnivore” to “vegan” can sometimes seem complicated, but don’t worry, you’ve got this!
Basic ingredients to have in your kitchen
To get started, equip yourself with the basic ingredients that you’ll see in all vegan recipes. It will simplify your life!
- Legumes: chickpeas, lentils, black beans – they are rich in protein!
- Dried fruits and seeds: almonds, walnuts, chia seeds, flax seeds – perfect for providing good fats.
- Whole grains: rice, quinoa, whole pasta – for a good source of carbohydrates.
- Plant milks: almond milk, oat milk, soy milk – to replace dairy products.
- Spices and herbs: paprika, cumin, turmeric – to add flavor without meat!
Simple cooking techniques
No need to be a great chef to cook vegan. Most vegan dishes can be made easily, often in one pot! Baking, quick sautés, or even no-cook dishes, there’s something for every level.
10 simple and delicious vegan recipes
Alright, let’s get serious! Here are 10 easy recipes, ideal for beginners. These are balanced, tasty, and quick to prepare dishes.
1. Quinoa salad with grilled vegetables
A gourmet and colorful salad, perfect for a quick meal! Grill some vegetables (like bell peppers, zucchini, and onions) and mix them with cooked quinoa. Add a drizzle of olive oil, lemon juice, salt, and pepper. For extra crunch, you can also add sunflower seeds or nuts.
2. Coral lentil curry
The lentil curry is super simple and quick to make. In a pot, sauté onions, garlic, then add tomatoes and coconut milk. Season with curry and cumin, then add the coral lentils. Let it simmer for 20 minutes, and voilà!
3. Black bean tacos
Replace the meat with black beans! Heat tortillas, fill them with black beans, guacamole, corn, and salsa. Besides being delicious, it’s a dish rich in protein and fiber.
4. Zucchini spaghetti with tomato sauce
This is a super light recipe. Using a peeler, make zucchini spaghetti and sauté them quickly. Add a homemade tomato sauce and some black olives. Perfect for a Mediterranean touch!
Table of common vegan substitutes
| Traditional ingredient | Vegan substitute |
|---|---|
| Cow’s milk | Almond, soy, or oat milk |
| Eggs | Flax or chia seeds mixed with water |
| Butter | Cashew butter, coconut oil |
| Cheese | Nutritional yeast, vegan cheese |
5. Chickpea and spinach soup
Soups are perfect for eating vegan without hassle. Sauté garlic and onions, add chickpeas, fresh spinach, and vegetable broth. In 10 minutes, it’s ready!
6. Chickpea burger
Blend cooked chickpeas with oats, a bit of onion, and spices (paprika, cumin, salt, pepper). Shape into patties and grill them. Great with a slice of tomato, some lettuce leaves, and whole grain bread!
7. Vegetable fried rice
Fried rice is a dish that always saves the day. Sauté rice with vegetables (bell peppers, broccoli, peas) and season with soy sauce. You can even add marinated tofu for extra protein.
8. Hummus and crunchy vegetable wraps
Spread hummus on a tortilla, add strips of carrot, cucumber, bell pepper, and arugula. Roll it all up, and you have an easy meal to take anywhere!
9. Red fruit smoothie bowl
For breakfast or a snack, blend red fruits with plant milk, pour it all into a bowl, and add toppings: banana, chia seeds, oats… A delicious and balanced dessert!
10. Dark chocolate and nut brownies
Yes, you can even make vegan desserts! For these brownies, mix flour, cocoa powder, a bit of plant milk, and chopped nuts. Bake and enjoy a chocolate dessert without guilt!
Tips for succeeding your vegan dishes
Now that you have a few recipes under your belt, here are some tips to make everything even better. Because, yes, a few well-placed spices can change everything!
Essential seasonings
Spices and herbs are your best friends in vegan cooking. A pinch of turmeric, a touch of smoked paprika, or a few fresh basil leaves, and your dish goes from “not bad” to “wow”. Don’t be afraid to use them!
Common vegan substitutes
As we saw in the table, there are plenty of substitutes for animal products. Depending on your tastes, you can play with textures and flavors to recreate sensations similar to those you know. Experiment and have fun!
If you want to dive into vegan cooking, don’t hesitate to try these recipes! You’ll see, it’s not rocket science and you can say goodbye to bland, flavorless meals. Vegan cooking is full of surprises and will introduce you to tastes you never imagined.
If you liked this article, share it with your friends on social media! For more ideas, check out our e-book of vegan recipes or take a look at the products we recommend for easily starting vegan cooking.
