5 Wholesome and Delicious Recipes for Plant-Based Eaters

Whether you have recently turned vegan or have been following the lifestyle for a long time, there must be times when you just can’t figure out what to eat. We feel you and this is why we are here to help!

To save you from the struggle, here we are giving some delicious and healthy vegan recipes for all meals of the day.

Healthy and Yummy Vegan Recipes

For Breakfast

1. Tofu and Vegetable Quiche

This quiche recipe is not only vegan, but is also refined sugar-free and gluten-free. Can a recipe get any healthier than this? We don’t think so!

Here’s how to make this delicious recipe to turn your boring mornings amazing:

Yields 8 Servings

Ingredients

For the Crust

  • Gluten-Free Rolled Oats or Buckwheat Groats: 1 cup, ground into flour
  • Ground Flax: 1 tablespoon (mixed in 3 tablespoons water)
  • Whole Almonds: 1 cup, ground into flour
  • Coconut Oil or Olive Oil: 1 tablespoon
  • Dried Oregano: 1 teaspoon
  • Dried Parsley: 1 teaspoon
  • Kosher Salt: ½ teaspoon
  • Water: 1 to tablespoons or as needed

For the Filling

  • Firm Tofu: 1 block of 14 ounce
  • Cremini Mushrooms: 3 cups, sliced
  • Leek Or Yellow Onion: 1, thinly sliced
  • Baby Spinach: 1 cup
  • Fresh Basil Leaves: ½ cup, finely chopped
  • Fresh Chives: ½ cup, finely chopped
  • Sun-Dried Tomatoes: 1/3cup, finely chopped
  • Garlic Cloves: 3 large, minced
  • Nutritional Yeast: 2 tablespoon
  • Coconut Oil Or Olive Oil: 1 tablespoon
  • Dried Oregano: 1 teaspoon
  • Sea Salt(fine-grain): ¾ -1 teaspoon
  • Black pepper: to taste
  • Red Pepper Flakes: to taste

Directions

Crust

Preheat the oven to 350 degrees Fahrenheit.

Lightly grease a 10-inch round tart pan or a 9-inch glass pie dish and set aside.

Rinse the tofu, wrap it into a tea towel and place under a heavy thing, so the excess water gets absorbed.

Meanwhile, add oat flour, almond meal, soaked flaxseed powder, oregano, parsley, salt, and oil in a large bowl and mix together until everything is combined. Gradually add water and continue to work the mixture until you get a sticky dough (like cookie dough).

Crumble the dough and spread it evenly on the base and sides of the greased tart pan. Using a fork, poke a few holes in the dough and then bake it until it gets a light golden color and is firm to touch – about 13 to 16 minutes. Take out from the oven and let it cool on the countertop.

Increase the temperature of the oven to 375 degrees Fahrenheit.

Filling

Process the tofu in a food processor until it is smooth and creamy. If it gets crumbly, add a few drops of almond to it to get the desired texture.

Heat oil in a large skillet and then sauté garlic and leek (or onion) for a few minutes over medium heat. Add mushrooms and salt and continue to cook until the water released from the mushrooms cooks off – for about 10 to 12 minutes.

Now add the spinach, sun-dried tomatoes, herbs, oregano, nutritional yeast, black pepper, red pepper, and salt. Mix well and cook the mixture until the spinach is wilted. Take the skillet off the heat and add the pureed tofu. Mix until everything is well combined. Taste and adjust the seasoning, if needed. Your quiche filling is ready.

Final Baking

Transfer the prepared mixture into the baked crust. Spread it evenly and bake, uncovered, until the filling is firm to touch – about 33 to 37 minutes.

For best results, let the quiche cool for about 15 to 20 minutes on a cooling rack before slicing.

2. Breakfast Taco

What could be more satisfying than starting your day with a taco? If you are a taco fan, you will love this dairy-free, low-sugar, and high-fiber morning meal recipe for plant-based eaters.

Yields 8 Servings

Ingredients

Extra-Firm Tofu: 1 -14 ounce package, drained

  • Corn Tortillas: 8, warmed
  • Nutritional Yeast: ¼ cup 
  • Whole Wheat Flour: ¼ cup 
  • Salsa: ¼ cup 
  • Liquid Aminos: 2 tablespoons 
  • Onion Powder: 2 teaspoons 
  • Garlic Powder: ½ teaspoon 
  • Ground Turmeric: ¼ teaspoon 
  • Veggies for Topping: onions, avocado, potatoes, cilantro, greens, or any other vegetable of your choice.

Directions

Place the drained tofu between two plates and place some weight over the top plate. Set it aside for about 20 to 30 minutes. Strain the excess liquid afterwards.

Crumble the drained tofu and mix it with flour, onion and garlic powder, turmeric, and yeast. Now add the liquid aminos and give it a quick toss.

Heat a nonstick pan or cast-iron skillet on medium heat. Once hot, add the tofu mixture in the pan and cook until the tofu is brown and crisp. Continue to stir the mixture along with scraping the bottom, to prevent sticking and burning.

Divide the mixture among the tortillas. Top with salsa and your choice of veggies and serve. You can also serve all the ingredients separately and let everyone make their own tacos.

For Lunch

3. Bean, Mango, and Guacamole Salad

A salad is always the best choice when it comes to eating healthy. But, they don’t have to boring, tasteless, and bland. In addition to being fit for a vegan lifestyle, this salad is also gluten-free and packed with nutrition.

Yields 2 Servings

Ingredients

  • Lime: 1 juiced and zested
  • Mango: 1 small, peeled, pitted, and chopped
  • Avocado: 1 small, peeled, pitted, and chopped
  • Cherry Tomatoes: 100 grams, cut into halves
  • Red Chili: 1, deseeded and chopped
  • Red Onion: 1, chopped
  • Coriander: ½ small pack, chopped
  • Black Beans: 1-400 grams can, drained and rinsed

Directions

Add all the ingredients in a large bowl and toss well.

Ta-da! Your quick, yummy, and healthy salad is ready to be devoured!

4. Vegan Banh Mi

While this recipe uses a baguette, it has a low calorie count – one serving of this version of bang mi contains only 338 calories. However, if you are watching your carb intake and want to make it even healthier, you can opt for whole wheat or any other type of healthier bread.

Yields 4 Servings

Ingredients

  • Veggies of your choice (like carrots and red cabbage): 150 grams, shredded
  • Cooked Tempeh: 175 grams
  • Hummus: 100 grams
  • Good-Quality Vegan White Wine Vinegar: 3 tablespoons
  • Golden Caster Sugar: 1 teaspoon
  • Salt: 1 teaspoon
  • Mint: ½ small pack 
  • Coriander: ½ small pack, leaves picked, for serving
  • Hot sauce: for serving
  • French baguette: 1, big

Directions

Preheat the oven to 356 degrees Fahrenheit.

Mix together shredded veggies, sugar, vinegar, and salt in a large bowl. Set it aside for a while so they get pickled.

Cut the baguette into four pieces and then cut each piece horizontally in half. Bake the bread pieces for 5 minutes, so they get warm and lightly toasted.

On each piece, spread hummus and then top it with the tempeh sliced and pickled veggies. Sprinkle herbs and hot sauce on top, cover with the other piece of bread and enjoy!

For Dinner

5. Sweet Potato and Miso Soup

Packed with umami flavor, this smooth, delicious, and low-calorie soup can be made under an hour and is perfect for days when you want to have a light dinner.

Yields 3 Servings

Ingredients

  • Vegetable Stock: 750ml
  • Sweet Potatoes: 500grams, peeled and cut into small pieces
  • Spring Onion: 6, finely chopped
  • Ginger: 2 thumb-sized pieces, finely chopped
  • Garlic Cloves: 2, finely chopped
  • White Miso: 2 tablespoons
  • Kale: 2 large handfuls, shredded
  • Vegetable Oil: 4 teaspoons
  • Salt and pepper: to taste

Directions

Heat 2 teaspoons of oil in a large pan, add half of the spring onions, ginger, and garlic each and sauté until the onion gets soft – about 5 to 10 minutes. Now add sweet potatoes, vegetable stock, and a tablespoon of miso. Cook until it comes to a simmer. Cover the pan with a lid and let it simmer until sweet potatoes get very soft – for 25 to 30 minutes. Season and then blend into a smooth paste using a hand-held blender. Reduce the heat to a minimum to keep warm.

In a separate pan, heat the remaining 2 tablespoons of oil and then add the remaining spring onion, ginger, and garlic. Sauté over high heat for 2 to 3 minutes. Reduce the heat and add kale with a splash of water. Cook until the kale is wilted and add the remaining tablespoon of miso and season with salt and pepper. Take off the heat and set aside.

Spoon the soup into serving bowls, top with the cooked kale and serve!

6. Cauliflower Steaks

Just because you have turned vegan doesn’t mean you can’t eat steaks. Here we have for you, a vegan steak recipe that uses cauliflower in place of meat. Sounds interesting, right?

Read on to find out how to make this amazing recipe!

Yields 2 Servings

Ingredients

  • Cauliflower: 1 large head
  • Ground cumin: 1 teaspoon
  • Canola Oil: 5 tablespoons
  • Red wine vinegar: 3 tablespoons
  • Garlic Clove: 1 small, finely crushed
  • Salt: ¼ + 1/8 teaspoon
  • Parsley leaves: ¼ cup loosely packed, finely chopped
  • Jalapeno: 1, seeded and finely chopped

Directions

Preheat the oven to 425 degrees Fahrenheit.

Cut off the leaves and excess stem from the cauliflower head. Holding the cauliflower vertically (on stem end), cut off about ¼-inch piece. Now cut two an-inch thick slices of the cauliflower and place them on a flat dish.

Combine a tablespoon of oil and cumin powder in a small bowl and brush the mixture on the cauliflower slices, all over. Sprinkle salt on top.

Heat 2 tablespoons of oil in a large oven-safe skillet. Add cauliflower slices and cook for about 3 minutes. Turn-over and place in the oven for 15 to 20 minutes or until tender and roasted.

Meanwhile, combine the remaining 2 tablespoons of oil, jalapeno, garlic, parsley, cilantro, vinegar, and 1/8 teaspoon of salt. Mix well and set aside.

Place the cooked cauliflower “steaks” on the serving dish, top with prepared herb sauce and dig in!

There you have it – some of the best and tried and tested recipes for plant-based eaters. Try them out and do let us know how you find them!

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