🌱 7 Minimalist Vegan Recipes for Beginners
(All 6 or fewer main ingredients, ~30 min or less, simple tools like a pan, pot, knife, and cutting board.)
1. Creamy Coconut Lentil Curry
Time: 25 min | Serves: 3–4
You need:
1 cup red lentils
1 can coconut milk
1 can diced tomatoes
1 onion (chopped)
2 tsp curry powder
Salt, pepper, and water as needed
Steps:
Sauté onion in a bit of oil (or water) for 3–4 min.
Add curry powder, stir until fragrant (~30 sec).
Add lentils, tomatoes, coconut milk, and 1 cup water.
Simmer 20–25 min until thick.
Taste and adjust salt; serve with rice or flatbread.
Tip: Add spinach or frozen peas near the end for extra veg.
2. Garlic Chickpea Stir-Fry
Time: 20 min | Serves: 2
You need:
1 can chickpeas (drained)
2 cups mixed veggies (fresh or frozen)
2 cloves garlic (minced)
2 tbsp soy sauce
1 tsp sesame oil or olive oil
Steps:
Heat oil in a pan, add garlic for 30 sec.
Add veggies, stir-fry 5 min.
Add chickpeas and soy sauce; cook 5–7 more min.
Serve with rice or noodles.
Variation: Add chili flakes or lemon juice for brightness.
3. One-Pot Tomato Pasta
Time: 15–20 min | Serves: 2
You need:
200g pasta
1 can diced tomatoes
2 cloves garlic
2 tbsp olive oil
2 cups water or broth
Salt, pepper, dried herbs (basil/oregano)
Steps:
Add everything to one pot.
Bring to boil, then simmer uncovered ~12–15 min, stirring occasionally until pasta is al dente and sauce thickens.
Adjust salt and drizzle olive oil to finish.
Tip: Add nutritional yeast or chopped spinach for bonus nutrition.
4. Quick Tofu Scramble
Time: 10 min | Serves: 2
You need:
1 block firm tofu (pressed & crumbled)
1 tsp turmeric
2 tbsp soy sauce
1 tbsp oil
Salt, pepper, and optional onion/garlic powder
Steps:
Heat oil in a skillet, add tofu.
Sprinkle turmeric and soy sauce.
Stir-fry 5–7 min until golden.
Adjust salt & pepper.
Serve with: toast, avocado, or wrap into a tortilla.
5. Simple Black Bean Chili
Time: 30 min | Serves: 4
You need:
2 cans black beans (rinsed)
1 can diced tomatoes
1 onion
1 tbsp chili powder
1 tsp cumin
1–2 cups water
Steps:
Sauté onion in a pot 3–4 min.
Add spices, stir 30 sec.
Add beans, tomatoes, water; simmer 20 min.
Taste and adjust seasoning.
Serve with: rice, tortilla chips, or baked potato.
6. 5-Minute Banana Oat Pancakes
Time: 10 min | Serves: 2
You need:
1 banana
½ cup rolled oats
½ cup plant milk
1 tsp baking powder
Pinch salt
Steps:
Blend everything to a smooth batter.
Pour small rounds on a non-stick pan.
Cook 2–3 min per side until golden.
Optional toppings: peanut butter, maple syrup, fruit.
7. Roasted Veggie Sheet Pan Bowl
Time: 30–35 min | Serves: 3
You need:
Mixed veggies (e.g. potatoes, carrots, broccoli, onion)
Olive oil, salt, pepper
Optional: garlic powder, smoked paprika, lemon juice
Steps:
Preheat oven to 400°F (200°C).
Toss veggies with oil & seasonings.
Roast 25–30 min until tender.
Serve with hummus, rice, or tahini dressing.