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    Home » Collections

    30 Plant-based beginner recipes

    Published: Jan 25, 2023 · by Nico

    Jump to Recipe

    Are you looking for inspiration for your next meat-free meal? These delightful plant-based beginner recipes are easy to make, protein-packed, and fulfilling.

    We've listed 30 of our best recipes that help you prep smarter and eat basic but delicious at the same time! Browse through this list, and take your pick: from breakfasts, lunches, and dinner ideas - all are plant-based, vegan-friendly, and with easy-to-find ingredients.

    Plant-based beginner recipes

    Check out our Easy Meatless Meals

    Plant-based breakfast ideas

    Do you want easy and fulfilling breakfasts that don't require too much cooking? These breakfast ideas are packed with nutritious plant-based proteins that help you kickstart your day and give long-lasting energy.

    1

    Tofu Scramble with Spinach

    Tofu scramble is the perfect 5-min breakfast and brunch recipe. Its texture is soft and creamy, just like really good scrambled eggs. Mix in spinach or mushrooms and serve on toasted bread.

    2

    Tofu Cream Cheese

    This tofu vegan cream cheese is made with 5 simple ingredients and it's smooth, velvety, and protein-rich. Spread it on tasted bread and serve with a slice of tomato on top.

    3

    Bircher Muesli - Overnight oats with apple

    Bircher Muesli is basically a humble but delicious overnight oats meal made with simple wholesome ingredients such as apple, oats, milk, almonds, and raisins.

    4

    Homemade Granola (Oil-Free)

    Easy, tasty, and oil-free - what's not to love? This crunchy and oat-packed granola recipe is great as a quick plant-based breakfast served with plant-milk, and fresh berries.

    5

    Zucchini Muffins (Easy + Vegan)

    Easy to make and with little baking time, these zucchini muffins are a great beginner recipe for plant-based baking!

    Plant-based easy lunch

    These easy lunch ideas will help you plan your next healthy lunch meal and give you a boost of energy.

    6

    Vegan Tuna

    The perfect replacement for tuna and you can serve it on a bed of salad leaves, on top of baked potatoes or in a sandwich. No cooking is required and only 10-mins prep time.

    7

    Vegan Egg Salad

    If you are looking for a great, quick, and fulfilling plant-based lunch or snack idea, you need to try this vegan egg salad. Made with tofu, vegan mayo, and herbs, it’s great on roasted veggies or on in a sandwich.

    8

    Tofu Salad (Creamy Dressing)

    This tofu salad recipe is a crunchy and healthy bowl perfect for lunch or dinner. Low in calories, high in protein, and fulfilling. Make this plant-based salad today and you'll be pleasantly surprised.

    9

    Chickpea Salad

    Ready in 20 minutes, this wholesome and colorful chickpea salad is a perfect plant-based beginner meal. You can even prepare it one day ahead for a healthy lunchbox idea.

    10

    Plant-based Pasta Salad

    Great for putlocks, picnics, and a quick lunch, this plant-based pasta salad is a vibrant and happy meal. Fresh veggies, white beans, mustard dressing, and bowtie pasta make it a kids-friendly dish too.

    11

    Tomato Cucumber Onion Salad

    This tomato and cucumber salad is perfect as a quick and easy lunch, served with bruschetta, and our 15-min fried tofu.

    Plant-based Dinner Ideas

    Healthy, protein-packed dinners that are full of flavor. These quick and easy dinners are aromatic and diverse, as we make sure to use plenty of fresh ingredients, herbs and spices.

    12

    Tofu Meatballs with Marinara Sauce

    Yes, with our tofu meatballs you can have meatballs without the meat. This recipe is quick and easy to make with very simple ingredients. It's cozy, incredibly tasty, and satisfying.

    13

    Tofu Curry

    Our tofu curry is simple, healthy, tasty, family-friendly, nutritious, fulfilling, and everyone at the table will (probably) take seconds. Pair with cauliflower rice or basmati rice for a wholesome healthy meal.

    14

    Vegan Fish

    This vegan fish is soft, refreshing, juicy, lemony, and full of Mediterranean flavors. It's oven-baked with Italian seasoning and wrapped in parchment paper to concentrate its aroma and keep it juicy.

    15

    Tofu Soup

    This tofu soup is quick, tasty, and easy. You can make it in 20 minutes, with simple ingredients and seasonal veggies any time of the year.

    16

    Tofu with Pizzaiola Sauce

    We fry thinly sliced tofu and cook it in a rich tomato and oregano sauce - a perfect last-minute plant-based dinner for the whole family.

    17

    Pan fried tofu with mushrooms

    Pan-fried tofu with mushrooms is a quick and delicious recipe that is perfect for everyday, last-minute plant-based dinner.

    18

    Tofu Cacciatore

    We might use tofu instead of chicken, but this meal is rich, earthy, meaty, and packed with the cacciatore flavor we all love so much. You've never had tofu like this!

    19

    Fried Tofu

    Here’s a simple cooking method that makes fried tofu taste great and feel just as good in your mouth. This recipe is ready in 15 minutes, and you can use it on your favorite salad or on white rice with steamed broccoli.

    20

    Lemon Tofu

    Lemon tofu is an easy, everyday recipe prepared in just 10 mins. Simply fry the tofu on a pan with little olive oil and coat it in a quick lemon sauce.

    21

    Orange Tofu

    This easy vegan dish is the best alternative to orange chicken. We use crispy oven-baked tofu coated in a sticky, sweet, and sour orange sauce. It's tasty, tangy, and delicious.

    22

    Garlic and Oil Pasta (Spaghetti Aglio e Olio)

    A classic Italian pasta that is naturally vegan. We'll show you how to make it to perfection in under 15 minutes, with simple ingredients, it's a naturally plant-based pasta idea.

    23

    Rigatoni Arrabbiata

    Rigatoni Arrabbiata is an Italian pasta dish with a spicy tomato sauce. This is an easy yet tasty recipe that you can make in just about 20 minutes with simple pantry ingredients.

    Easy Plant-based Sides

    You've got your plant-based main dish figured out, but what do you serve with it? Here are some ideas for colorful and simple side dishes that bring nutrients and flavor to your meal.

    24

    Roasted Brussels sprouts with maple syrup

    Roast them for 30 minutes in the oven, and drizzle with a finger-liking, sweet and tangy maple syrup, and lemon dressing.

    25

    Roasted bell peppers

    Roasted bell peppers are a delicious recipe that can be served as an antipasto, a side dish, or can be used as a base for many other recipes like salads and with plant-based protein.

    26

    Cauliflower Rice

    Cauliflower rice is the perfect side dish to curries, stews, and anything with a sauce. It's easy to make in just 10 minutes with a few simple ingredients.

    27

    Kale Chips With Lemon and Garlic

    Our kale chips in the oven are made with whole leaves of cavolo nero, also known as black kale. For seasoning, we use lemon, garlic, and chili flakes.

    28

    Eggplant Bruschetta

    A quick Italian side dish that is also naturally plant-based? This eggplant bruschetta made with sauteed eggplant is a wonderful family-friendly appetizer or vegetable-packed side dish.

    29

    Air Fryer Potatoes

    Super crispy, yet buttery tender on the inside! These air fryer potatoes are a side dish favorite, and pair perfectly with vegan mayo, chipotle sauce, or Romesco sauce.

    30

    Vegan Tzatziki

    Vegan Tzatziki sauce is easy! All you need is non-dairy yogurt, cucumber, garlic, lemon juice, olive oil, salt, and dill, and just over 15 minutes to make this irresistible recipe.

    Good sources of plant-based protein

    To help you find good plant-based protein sources, here are some helpful ideas*:

    • Tofu (silken or firm)
    • Tempeh
    • Seitan
    • Grains, such as quinoa, brown rice, and wild rice.
    • Legumes and pulses, such as chickpeas, beans, and lentils.
    • Vegan cheeses, such as vegan ricotta, vegan parmesan, and meltable cheese.
    • Nutritional yeast: works as a wonderful cheese-flavor agent in pesto and vegan cheese alternatives.
    • Nut-based spreads and cheeses.
    • Vegan creams (such as soy, coconut, and cashew).
    • Nuts, such as almonds, walnuts, and cashews.
    • Plant milk, such as oat, almond, soy, cashew, rice, or coconut milk. Soy milk is amazing for making vegan mayonnaise and vegan custard creams as it emulsifies due to its protein content.
    • Seeds, such as pepita, chia, sunflower, flax, and hemp seeds.

    It is definitely possible to cook easy, tasty, and colorful food and a meat-free diet.

    Little by little, you will find what you like, your favorite plant-based proteins, and new grains (hello bulgur, farro, and amaranth!) that may delight your taste buds. You can do this!

    *Always consult your doctor or health specialist before starting a new diet, this list is suggestive, and we are not educated health professionals.

    More plant-based beginner meals

    Plant-based cooking is, in fact, quite easy when you've gotten to know the foods you like.
    If you're curious about other plant-based and vegetarian recipes, take a peek at these other lists:

    • 45 easy salad recipes
    • 25 best tofu recipes
    • 30 chickpea recipes you need to try
    • 20 wholesome and delicious lentil recipes
    • 15 best recipes with cauliflower

    For many more tofu ideas, check out our tofu category page.

    Plant-based beginner recipes

    30 plant-based beginner recipes

    Author: Nico
    Pan-fried tofu is one of our favorite plant-based beginner recipes.
    Here’s a simple cooking method that makes fried tofu taste great and feel just as good in your mouth.
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 5 mins
    Cook Time 12 mins
    Total Time 17 mins
    Course Main Course, Plant-Basics, Side dish
    Cuisine International
    Servings 4 people
    Calories 119 kcal

    Ingredients
     
     

    • 10 ounces tofu firm or extra firm
    • 3 tablespoons cornstarch
    • ½ teaspoon garlic powder
    • ½ teaspoon paprika
    • ⅛ teaspoon chili powder
    • 1 teaspoon salt
    • 2 twists black pepper
    • 1 tablespoon olive oil extra virgin

    Instructions
     

    • Drain the tofu then cut it into small dice, about ½ inch or 1 cm thick. Set aside.
      Tip: don't pat dry and don't press the tofu.
      diced tofu on a cutting board
    • To a medium-sized dish, add the cornstarch, garlic powder, chili powder, paprika, salt and pepper.
      Mix with a fork till the ingredients are well combined.
      spice mix in a baking pan
    • Toss the tofu cubes into the dish with the seasoning. Shake the dish left and right till the tofu is fully coated in the seasoning.
      Tip: you might need to use your hands to fully coat the tofu in the seasoning.
      tofu cubes tossed in the seasoning
    • Warm up the olive oil on medium heat in a nonstick pan. Add the tofu onto the pan and fry for about 12 minutes on medium heat.
      Flip the tofu around with a fork every 2 to 3 minutes.
      frying the tofu on a pan
    • Your fried tofu is ready when it's cripsy and golden-brown on the outside.
      pan fried tofu in a non-stick pan

    Video Recipe

    Fried Tofu - Crispy, soft and great for salads!

    Notes

    SUBSTITUTIONS
     
    - Extra virgin olive oil: sub with avocado oil, coconut butter, canola oil, sunflower oil, or regular olive oil.
     
    - Spices: you can use most spices such as curry, turmeric, dried herbs, cumin, coriander, onion powder, and more.
     
    - Cornstarch: we haven't tried replacing the cornstarch but some readers had success with arrowroot powder.
     
    VARIATIONS
     
    - Curry fried tofu: sub 1 teaspoon of curry powder, 1 teaspoon turmeric powder, and ½ ground cumin for paprika and chili powder.
     
    - Italian fried tofu: sub 1 teaspoon dried oregano, 1 teaspoon dried thyme, and 1 teaspoon dried rosemary for paprika and chili powder.
     
    - Turmeric-black pepper fried tofu: sub 2 tsps of turmeric and ½ teaspoon black pepper for paprika, garlic, and chili powder.
     
    MAKE AHEAD & STORAGE
     
    - Make ahead: this is not the best recipe to make ahead because the tofu loses its outer crispiness. However, if you'd like to make it in advance, you can certainly do so, and we often do this, especially when we do meal prep for a few days. The tofu is still tasty, just not as crisp. A trick that helps is to reheat it on a non-stick pan with a bit of oil for a couple of minutes.
     
    - Refrigerator: store pan-fried tofu leftovers in a bowl, covered with a plate, or in an airtight container, for up to 3 days. Remember that the coating absorbs moisture as it sits in the fridge and will lose its crispness.
     
    - Freezer: we don't recommend freezing fried tofu because the coating won't thaw and reheat well.
     
    - Reheat: you can warm leftovers in the microwave for 2 minutes or on a non-stick skillet or cast iron pan with a tablespoon of olive oil on medium-high heat for 4 to 5 minutes.

    Nutritional Values

    Nutrition Facts
    30 plant-based beginner recipes
    Amount Per Serving
    Calories 119 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 1g6%
    Polyunsaturated Fat 2g
    Monounsaturated Fat 4g
    Cholesterol 0mg0%
    Potassium 18mg1%
    Carbohydrates 8g3%
    Dietary Fiber 1g4%
    Sugar 1g1%
    Protein 6g12%
    Vitamin A 144IU3%
    Vitamin B6 1mg50%
    Vitamin C 1mg1%
    Vitamin E 1mg7%
    Vitamin K 3µg3%
    Calcium 92mg9%
    Folate 1µg0%
    Iron 1mg6%
    Manganese 1mg50%
    Magnesium 2mg1%
    Zinc 1mg7%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?We are not much on Instagram, Facebook, and Pinterest. Leave us a comment below instead, it would mean the world to us 🙂

    If you liked these plant-based beginner recipes, you might also like:

    • 25 Easy Tofu Recipes
    • 40 Best Vegetable Sides
    • 25 Vegan Salad Recipes
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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

    Here we share everyday plant-forward recipes, to help you and your family eat more veggies.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME to this community.

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