Name: 30 plant-based recipes
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
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)

These 30 plant-based recipes are easy to make, protein-packed, and fulfilling.

With these recipes, we’ll explore delicious and uncomplicated plant-based dishes with the natural goodness of vegetables, grains, legumes, and fruits.

Whether you’re a vegetable enthusiast or just beginning to explore the benefits of a more plant–centric diet, these recipes are designed to add glorious greens.

easy plant based recipes with soups, pasta and chili recipes

From hearty salads bursting with flavor to one–pot wonders that simmer with aromatic spices, our recipes celebrate the abundance of plant-powered options available.

Whether you want to incorporate more meatless meals into your routine or seek inspiration for delicious vegetarian protein choices, join us on this culinary adventure.

Plant-based recipes video

1. Tofu scramble

Tofu scramble is an easy five–minute breakfast idea with plant-based protein.

Its texture is soft and creamy, just like delicious scrambled eggs. Mix in spinach or mushrooms and serve on toasted bread.

2. Bircher Muesli

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

This meal is quick and convenient for a healthy and fiber-rich plant–based breakfast.

3. Homemade Granola (oil-free)

Our granola is an easy and oil–free recipe with almonds, oats, and chia seeds.

This crunchy, oat-packed granola recipe is great for a quick plant–based breakfast with yogurt and fresh berries.

4. Zucchini Muffins

These muffins are easy to make and bake in just 20 minutes.

Add chocolate chips to your muffins for an indulgent and delicious beginner recipe for plant–based baking.

5. Oatmeal

For a 10–minute breakfast idea with wholesome plant–based nutrition, try this creamy stovepot oatmeal.

Top your oatmeal with almonds, blueberries, and cinnamon for a refreshing start to your day.

Plant-based lunch ideas

Enjoy the goodness of plant-based lunches by savoring these wholesome ideas brimming with protein, fiber, and fresh veggies.

6. Vegan Tuna

Vegan tuna on toast with sliced cucumber

It is 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 for this plant-based lunch idea, only 10 minutes of preparation time.

7. Vegan Egg Salad

vegan egg salad sandwich with vegan mayo

Try this vegan egg salad for a great, quick, fulfilling plant-based lunch or snack idea.

Made with tofu, vegan mayo, and herbs, it’s great on roasted veggies or a sandwich.

8. Tofu Salad (tahini sauce)

This tofu salad recipe is a crispy, 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 convenient lunchbox idea with fresh veggies and a creamy mustard dressing.

10. White bean pasta salad

This plant-based pasta salad is a vibrant and happy meal, great for putlocks, picnics, and a quick lunch.

Fresh veggies, white beans, mustard dressing, and bowtie pasta make it kid-friendly.

11. Chickpea pasta salad

chickpea pasta salad with a fork in a bowl

Chickpea pasta salad is one of the tastiest and most fulfilling meals you can make when you want something plant-based but don’t have much time to cook.

Our recipe is Mediterranean-inspired, fresh, colorful, crunchy, and a little zesty, thanks to a tasty mustard dressing.

12. Zucchini fritters

They are tasty, savory pancake-shaped flat cakes made with a simple batter of grated zucchini, and you can choose to prepare them with eggs or without.

Zucchini fritters pack a ton of flavor and are an excellent plant-based meal for the whole family. Our tip is to top them or dip them with tzatziki sauce, marinara sauce, or vegan sour cream.

13. Black bean salad

black bean salad with cilantro lime dressing

Black bean salad is a plant-based crowd-pleaser as it pairs the crisp and creamy textures of the veggies with a fresh and tangy cilantro lime dressing.

We add creamy roasted sweet potatoes because they are a love affair with the black beans, but you can substitute cherry tomatoes if you don’t want to turn on your oven, grill, or air-fryer.

14. Creamy cauliflower salad

Our Mediterranean-inspired cauliflower salad is a tasty, creamy, plant-based recipe made with simple ingredients.

Creamy, earthy, nutty, and flavorful, this cauliflower salad is a Mediterranean-inspired recipe that nourishes and satisfies you.

15. Lentil carrot salad

Lentils and carrots make a fantastic flavor combination when seasoned with a delicious cumin, lemon, and olive oil dressing.

As a result, this warm carrot salad becomes tasty and aromatic and will make you fall in love with plant-based salads.

Plant-based dinners

Try these weeknight-friendly and protein–packed dinners that are full of flavor.

Our plant-based dinners are quick and easy, with plenty of fresh ingredients, herbs, and spices.

16. 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 creamy and satiating plant–based meal.

17. Vegan stir fry

Tofu stir fry with white rice and broccoli

Here’s an easy and versatile 30-minute plant-based stir fry with your favorite veggies and a tasty sauce that makes it better than a takeaway.

Firm and extra-firm tofu is an excellent ingredient and meat substitute in stir fries thanks to its compact texture and high protein content, which goes wonderfully with most veggies and sauces.

18. Tofu Soup

Tofu soup recipe with hand and white spoon

This tofu soup is quick, tasty, and straightforward.

You can make it in 30 minutes with simple ingredients and seasonal veggies any time of the year.

19. Vegetarian chili

lentil chili in a white bowl with avocado and pickled red onions

This plant-based chili recipe is a tasty, spicy, creamy, and wholesome one-pot idea for a delicious family dinner.

It’s also excellent for meal prep and pairs well with nachos, tortillas, and your favorite toppings – we love to serve it with sour cream, guacamole, pickled red onions, and fresh cilantro.

20. Microwave sweet potato

Microwave sweet potato with couscous topping

Microwave sweet potato is one of the easiest meals you can make and the easiest and fastest way of cooking sweet potato.

Load your sweet potato with couscous, chickpeas, and tahini sauce for an easy plant-based meal.

21. Lentil vegetable soup

This soup is made with simple ingredients, is excellent for weeknight dinners and meal prep, and is a plant-based homemade meal.

The lentils make the dish nutritious and fulfilling, with texture, protein, iron, and heart and gut-healthy fiber.

22. African peanut stew

African peanut stew with pickled red onions in a white bowl and peanut garnish

This peanut stew recipe is without meat; we use chickpeas to make this an easy 30-minute high-protein plant-based meal, packing more than 20 grams of protein per small portion.

23. Fried tofu

Fried or pan-fried tofu is crisp, tender, flavorful, and ready in 15 minutes.

It’s a protein-rich add-in for salads, wraps, stews, and curries and is delicious as a snack.

24. Lentil bolognese

Lentils are an excellent ground meat replacement because they have a rich earthy taste, keep their texture, and are rich in minerals, iron, and plant protein.

Our plant-based lentil bolognese is perfect with pasta – with lasagna or homemade gnocchi.

25. Chickpea curry

creamy bowl of chickpea curry with spinach and basmati rice

You’ll love this curry for its bold and warm spices with tender, nutty chickpeas hugged by a creamy and luscious tomato and coconut milk sauce.

We developed this plant-based chickpea curry so that you can make it with easy-to-find ingredients in less than 30 minutes without compromising flavor and texture.

26. Stuffed butternut squash

stuffed butternut squash after baking with melted parmesan

Stuffed butternut squash is a showstopper, the perfect plant-based centerpiece for special holiday meals like Thanksgiving or Christmas.

The roasted butternut is filled with a rich, earthy, flavor-packed lentil filling, suitable for vegetarians and meat-eaters alike.

27. Vegan mushroom pasta

This plant-based mushroom pasta is an easy and wholesome recipe where the earthy flavor of sautéed mushrooms melds with juicy cherry tomatoes into a tasty sauce.

You can make this recipe in 20 minutes. It’s perfect for everyday dinners and excellent for guests, too!

28. Vegetarian Meatloaf

lentil loaf in slices on a cutting board

Lentil loaf is an excellent recipe for those who want less meat but are not necessarily vegan.

Our recipe combines hearty lentils with vegetables, herbs, spices, cheese, and egg to make a vegetarian alternative to meatloaf that is tasty and satisfying.

29. Lentil curry

Lentil curry with rice and fresh cilantro

You’ll love this lentil curry because of its rich, velvety texture and bold flavors.

This plant-based meal is a one–pot favorite made with minimal effort for a wholesome, warm, and delicious dinner.

30. Pasta e Fagioli

Pasta e Fagioli with a silver spoon and garlic cloves

This recipe represents the essence of Italian home cooking: using simple ingredients to create a wholesome, tasty, and plant-based meal.

Pasta e fagioli soup is excellent as a weeknight family dinner and for meal prep and will be enjoyed by picky adults and kids alike.

Some plant-based protein ideas

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 include vegan ricotta, parmesan, and meltable cheese.
Nutritional yeast is an excellent 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 fantastic for making vegan mayonnaise and vegan custard creams as it emulsifies due to its protein content.
Seeds include pepita, chia, sunflower, flax, and hemp seeds.

It is possible to cook easy, tasty, and colorful food with a meatless diet.

Turkish red lentil soup with fresh parsley and roasted chickpeas

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.

More easy plant-based meals

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

Collections

20 Bean Recipes (easy meals)

Collections

30 Vegan Breakfast Ideas

Collections

40 Best Vegan Recipes

Mains

25 One Pot Meals

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

30 plant-based recipes

By: Nico Pallotta

5 from 3 votes

Pan-fried tofu is one of our favorite plant–based recipes.

Here’s a simple cooking method that makes fried tofu taste great and feel just as good in your mouth.

Prep Time: 5

Cook Time: 12

Total Time: 17

Servings: people

Course: Main Course, Plant-Basics, Side dish

Cuisine: International

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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.
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.
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.
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.
Your fried tofu is ready when it's cripsy and golden-brown on the outside.

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.

Nutrition

Calories: 119kcal, Carbohydrates: 8g, Protein: 6g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 4g, Cholesterol: 0mg, Potassium: 18mg, Dietary Fiber: 1g, Sugar: 1g, Vitamin A: 144IU, Vitamin B6: 1mg, Vitamin C: 1mg, Vitamin E: 1mg, Vitamin K: 3µg, Calcium: 92mg, Folate: 1µg, Iron: 1mg, Manganese: 1mg, Magnesium: 2mg, Zinc: 1mg

Tried this recipe? Leave a comment below or mention @theplantbasedschool on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

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