As a general rule, when substituting dried herbs for fresh, use one-third of the amount. For example, if a recipe calls for 1 tablespoon of fresh basil, use about 1 teaspoon of dried basil instead.
Making the switch to a plant-based diet can benefit both the environment and your health. However, it may initially seem a little intimidating if you’re new to cooking with plants. Fortunately, plant-based meals may be delicious, easy, and very quick. These simple yet delicious recipes can help you get started, whether you’re looking to switch or are simply attempting to include more plant-based meals in your diet.
1. Chickpea Salad Sandwiches
As a general rule, when substituting dried herbs for fresh, use one-third of the amount. For example, if a recipe calls for 1 tablespoon of fresh basil, use about 1 teaspoon of dried basil instead.
A quick and filling lunch option is a chickpea salad sandwich. They are a fantastic option for a plant-based supper because they are high in protein, fiber, and flavor.
Ingredients:
- 1 can chickpeas, drained and mashed
- 2 tablespoons vegan mayo
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- 1 celery stalk, finely chopped
- Salt and pepper to taste
- Whole grain bread or wraps
Instructions:
- Mash the chickpeas in a bowl with a fork or potato masher until mostly mashed, leaving some whole pieces for texture.
- Add the mayo, mustard, lemon juice, celery, salt, and pepper. Stir until everything is well combined.
- Spread the chickpea mixture onto whole grain bread or wraps.
- Serve with a side of fresh veggies or some pickles for extra crunch.
This sandwich is a quick, protein-packed meal that’s perfect for a busy day and can easily be made in under 10 minutes.
2. Quick Stir-Fry with Tofu and Veggies
Stir-fries are a great plant-based supper choice since they are nutrient-dense, easy to prepare, and extremely customizable.
Ingredients:
- 1 block firm tofu, drained and cubed
- 1 tablespoon olive oil
- 1 bell pepper, sliced
- 1 small zucchini, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce or tamari
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 2 cloves garlic, minced
- Cooked rice or quinoa
Instructions:
- Heat the olive oil in a large pan or wok over medium heat. Add the tofu and cook until golden and crispy on all sides, about 5-7 minutes.
- Add the garlic and ginger, cooking for another minute until fragrant.
- Add the bell pepper, zucchini, and carrot. Stir-fry for 3-4 minutes until the veggies are tender but still crisp.
- Pour in the soy sauce and sesame oil, tossing everything to coat.
- Serve the stir-fry over cooked rice or quinoa for a filling and flavorful meal.
This stir-fry is a great way to get your daily serving of vegetables and protein in a single dish, all in under 20 minutes.
3. Avocado Toast with Tomato and Basil
Avocado toast is a classic for a quick and filling breakfast or snack. Fresh ingredients that are high in healthy fats and delicious are used to make this plant-based version.
Ingredients:
- 1 ripe avocado
- 2 slices whole grain bread
- 1 small tomato, sliced
- Fresh basil leaves
- Olive oil (optional)
- Salt and pepper to taste
Instructions:
- Toast the whole grain bread until golden and crispy.
- Mash the avocado in a bowl and spread it evenly on the toasted bread.
- Top with sliced tomatoes, fresh basil leaves, a drizzle of olive oil, and a sprinkle of salt and pepper.
- Serve immediately for a satisfying meal.
This dish is simple, yet satisfying, and it provides healthy fats from the avocado and antioxidants from the tomatoes and basil.
4. Lentil Soup
Lentil soup is a comforting and filling meal that’s easy to make and incredibly nutritious. Packed with protein, fiber, and vitamins, this dish is perfect for lunch or dinner.
Ingredients:
- 1 cup dried lentils, rinsed
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 can diced tomatoes
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions:
- In a large pot, heat olive oil over medium heat. Add the onion, carrots, celery, and garlic. Sauté for 5-7 minutes until the vegetables are soft.
- Stir in the cumin and paprika, cooking for another minute until fragrant.
- Add the lentils, tomatoes, vegetable broth, salt, and pepper. Bring the soup to a boil, then reduce to a simmer.
- Let it simmer for 25-30 minutes until the lentils are tender. Adjust seasoning to taste.
- Serve hot and enjoy!
This hearty lentil soup is perfect for meal prep, as it keeps well in the fridge for a few days. Plus, it’s filling, nutritious, and satisfying.
5. Vegan Buddha Bowl
A Buddha bowl is essentially a big, nutritious salad packed with all the nutrients you need for a balanced meal. It’s customizable and can be made with whatever vegetables and grains you have on hand.
Ingredients:
- 1 cup cooked quinoa or brown rice
- 1 cup chickpeas, roasted or from a can
- 1 avocado, sliced
- 1 cup mixed greens
- 1 carrot, shredded
- 1 cucumber, sliced
- Tahini dressing or olive oil and lemon juice
Instructions:
- Start by arranging the cooked quinoa or brown rice at the bottom of a bowl.
- Top with the chickpeas, avocado, mixed greens, shredded carrot, and cucumber.
- Drizzle with your favorite dressing—tahini dressing is a delicious choice, or you can simply use olive oil and lemon juice.
- Enjoy this nutrient-packed bowl that’s full of fiber, protein, and healthy fats.