Cooking Without Meat: Delicious Vegan Recipes for Every Meal

Are you looking to add more plant-based meals to your diet? Cooking delicious vegan food is easier than you might think. With a few simple tricks and flavorful ingredients, you can create satisfying meat-free dishes for breakfast, lunch, dinner and everything in between. Here are some tasty vegan recipes to try, along with step-by-step instructions.

Breakfast: Vegetable Frittata

This veggie-packed frittata makes a savory and filling start to the day. The best part? It’s completely vegan!

Ingredients:

• 1 pound firm tofu, drained and crumbled
• 1⁄4 cup plant-based milk
• 2 tbsp nutritional yeast
• 1 tsp turmeric
• 1 tsp garlic powder
• 1 tsp salt
• 1⁄2 tsp pepper
• 1 cup sliced mushrooms
• 1 cup spinach
• 1⁄2 red bell pepper, diced

Instructions:

1. Preheat oven to 375°F.
2. In a bowl, mix together the crumbled tofu, milk, nutritional yeast, turmeric, garlic powder, salt and pepper until well combined.
3. Fold in the mushrooms, spinach and bell pepper.
4. Pour into a greased pie dish or oven-safe skillet.
5. Bake for 30 minutes until set in the middle.
6. Allow to cool slightly before slicing into wedges.

Lunch: Lentil Walnut Tacos

These hearty lentil tacos are packed with plant-based protein and make for a satisfying lunch. Top them with your favorite fixings!

Ingredients:

• 1 cup green lentils, cooked
• 1⁄2 cup walnuts, chopped
• 1 tbsp taco seasoning
• 2 tbsp lime juice
• Salt and pepper to taste
• 8 taco shells or tortillas
• Toppings like lettuce, tomato, avocado, vegan cheese etc.

Instructions:

1. In a bowl, gently mash about half of the cooked lentils with a fork or potato masher.
2. Stir in the remaining whole lentils, chopped walnuts, taco seasoning, lime juice and salt and pepper.
3. Warm the taco shells/tortillas according to package instructions.
4. Divide the lentil walnut filling between the taco shells and top with desired toppings like lettuce, tomato, avocado or vegan cheese.

Dinner: Tofu Vegetable Stir Fry

This stir fry is not only packed with protein from tofu, but also loaded with healthy veggies. It’s a flavorful and nutritious vegan dinner option.

Ingredients:

• 1 block extra-firm tofu, drained and cubed
• 2 tbsp soy sauce or tamari
• 2 cloves garlic, minced
• 1 tbsp fresh grated ginger
• 1⁄4 cup vegetable broth
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 cup snow peas
• 3 green onions, sliced
• 2 tsp sesame seeds

Instructions:

1. In a bowl, gently toss the cubed tofu with 1 tbsp soy sauce/tamari to marinate briefly.
2. In a large skillet or wok, heat a drizzle of oil over medium-high heat. Add the marinated tofu and cook for 5-6 minutes until lightly browned.
3. Add the garlic, ginger and vegetable broth to the pan. Cook for 2 more minutes.
4. Add the sliced pepper, broccoli and snow peas. Stir fry for 5-7 minutes until veggies are crisp-tender.
5. Remove from heat and stir in the remaining 1 tbsp soy sauce/tamari and green onions.
6. Sprinkle with sesame seeds before serving over rice or noodles.

Also check: The Surprising Health Benefits of Going Vegan

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Snack: Homemade Hummus with Vegetable Dippers

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: paprika, cumin, or parsley for garnish
• Assorted vegetable sticks (carrots, cucumbers, bell peppers) for dipping

Instructions:

1. In a food processor, combine chickpeas, tahini, lemon juice, minced garlic, olive oil, salt, and pepper.
2. Blend until smooth and creamy, scraping down the sides as needed to ensure even mixing.
3. If the hummus is too thick, you can add a tablespoon of water or extra olive oil to achieve the desired consistency.
4. Taste and adjust seasoning as needed. You can also add a sprinkle of paprika, cumin, or chopped parsley on top for garnish.
5. Transfer the homemade hummus to a serving bowl and surround it with assorted vegetable sticks for dipping.

Dessert: Vegan Chocolate Avocado Mousse

Ingredients:

• 2 ripe avocados
• 1/4 cup cocoa powder
• 1/4 cup maple syrup or agave nectar
• 1 teaspoon vanilla extract
• Pinch of salt
• Optional toppings: sliced berries, shredded coconut, chopped nuts

Instructions:

1. Cut the avocados in half, remove the pits, and scoop out the flesh into a blender or food processor.
2. Add cocoa powder, maple syrup or agave nectar, vanilla extract, and a pinch of salt to the blender.
3. Blend until smooth and creamy, scraping down the sides as needed to ensure thorough mixing.
4. Taste the chocolate avocado mousse and adjust sweetness or cocoa flavor according to your preference.
5. Transfer the mousse into serving cups or bowls. Chill in the refrigerator for at least 30 minutes before serving.
6. Garnish with sliced berries, shredded coconut, or chopped nuts before serving for added texture and flavor.

With plant-focused recipes like these, eating vegan can be nutritious, filling and incredibly delicious at any meal!