By Lisa Esile, MS,
Last Updated:Not in the mood for a long list of ingredients? Need a nosh that satisfies your taste buds and is simple to prepare? We’ve got you covered with this collection of vegan recipes that call for seven ingredients or less (not counting salt and pepper). From pasta to salad, soup, wraps, elevated toasts, and even a savory tart, you’ll find plenty of inspiration for straightforward and affordable plant-based meals the whole family will want to devour. As a bonus, all recipes are extra healthy and free of added oil.
For more simple vegan lunch and dinner ideas, check out our Healthy Vegan Meals You Can Make in 20 Minutes or Less and Easy Plant-Based Recipes You’ll Make Again and Again.
Quinoa, Corn, and Avocado Salad
When it comes to simple vegan recipes, this 20-minute quinoa salad is hard to beat. Quick-cooking and with a mild nutty flavor, quinoa makes an excellent base for a salad. Avocado and lime juice combine to create an almost instant dressing. Fresh cilantro and red onion pep things up, and cherry tomatoes add juicy flavor and a pleasing pop of red.
Savory Tamale Breakfast Bowls
Ready in 15 minutes, instant polenta stands in for masa harina in these stick-to-your-ribs breakfast bowls. Top with chili-infused kidney beans, salsa, and avocado for a delicious Southwest flavor. Feel free to add any extra veggies that might be lurking in the back of your fridge. A fan writes, “Great for making multiple meals—I make a new packet of grits each day and warm up the kidney beans and add fresh avocado.”
Vegan Soba Noodle Salad
This tasty Japanese-inspired dish uses a bright dressing made with yuzu ponzu, rice vinegar, and grated fresh ginger to achieve full flavor with minimal effort. Veggies cut into matchsticks add color and crunch, and the earthy buckwheat noodles drink up the tangy sauce. Note: If you don’t have yuzu ponzu sauce, you can substitute a mix of tamari, lemon juice, and lemon zest. Shares one commenter, “I really liked this recipe. I used spring onions instead of the chives and ginger powder instead of fresh because it was all I had, but it was great!”
Zucchini Fritters
Light, tasty, and free of oil and egg, these convenient vegan zucchini fritters by Dreena Burton are great when you want a quick, family-friendly meal. The subtle nutty flavor of chickpea flour pairs well with the mild taste of zucchini, and a spoonful of tahini provides rich undertones. Note: While the recipe suggests cooking in a nonstick skillet, readers note in the comments that they also cooked them in an air fryer or oven with good results. "These were a hit with the whole family," raves one commenter.
20-Minute Black Bean Tacos
These tasty vegan tacos can be made using a microwave or a hot plate and are perfect for whipping up in a hotel room, office kitchen, or college dorm. The filling is just black beans and sweet corn seasoned with taco seasoning. Serve in warmed corn tortillas with crunchy lettuce and tangy pico de gallo salsa. Note: The recipe calls for fresh or frozen corn, but you could also use canned corn if that’s more convenient.
Easy Green Lentils in the Instant Pot
Extraordinarily versatile and rich with savory flavor, these saucy lentils from Molly Patrick deliver big on nutrition and require minimal effort to prepare. An aromatic base of onion, garlic, celery, and carrot pairs well with the meaty flavor of lentils, while diced tomatoes add brightness. Enjoy a hot bowl with a side of whole grain bread or serve them over a baked potato, brown rice, or another grain. You could also spoon the lentils into pita bread or wrap them in a tortilla for a hearty handheld meal.
Easy Vegan Pasta Salad
This deliciously simple kid-friendly pasta salad from Chef Del Sroufe combines tender frozen mixed veggies with whole grain fusilli pasta. Finely chopped red onion adds a pleasing sharpness to every bite, and fresh basil ties it all together, adding a peppery, herbaceous lift. Enjoy for dinner, or as a packed lunch.
Cherry and Acai Smoothie Bowls
Delicious and satisfying, these 15-minute acai bowls are perfect for when you need to fuel up but don't have time for a long sit-down meal. Frozen bananas, acai, and cherries (fresh or frozen) get pureed in a high-speed blender with plant-based milk and a secret ingredient: fresh cauliflower, which boosts the fiber quotient of the meal, helping you stay full longer. Get creative with toppings, and you’ll never get tired of this one!
Roasted Red Pepper and Tomato Bisque for Two
Jarred roasted red peppers and fire-roasted diced tomatoes form the base of this smooth, tangy soup. Onion and garlic round out the flavors, and a teaspoon of Spanish or Hungarian paprika adds a warm depth of flavor. Crisp up some whole-grain bread to serve on the side and enjoy. This serves-two recipe takes just 15 minutes of prep time and is easily doubled or tripled for a family meal or to serve to guests.
Sweet White Beans on Toast with Berries
Spread whole grain toast with our maple syrup-sweetened, vanilla- and cinnamon-infused white bean spread for a quick and tasty meal. It’s a cinch to prepare and tastes fantastic topped with juicy fruits such as kiwi and fresh berries. For other yummy toast recipes that use few ingredients, check out Potato-Edamame Hash on Toast and the tried-and-true favorite, Avocado Toast.
Egyptian Breakfast Beans (Ful Medames)
You’ll be amazed at the flavor and satiety of this simple, low-cost Egyptian classic. Just remember to soak the fava beans overnight; then, in the morning, while the fava beans are cooking, sauté onion and garlic with cumin and add to the beans with a little lemon zest and juice. “This is our favorite breakfast bean recipe,” writes one fan. “We like to put all of the ingredients into the Instant Pot, and we cook the beans between 35 to 40 minutes on high pressure.”
Blueberry-Banana Wraps
These sweet-and-savory wraps balance the fruitiness of ripe bananas and fresh blueberries with crunchy celery, earthy walnuts, and fresh spinach. Serve these palate-pleasing beauties chilled, at room temperature, or lightly warmed in a skillet. Notes a fan, “Very good and easy to make. I’ve also made it using ripe avocado in place of the banana.”
Costa Rican Rice and Beans (Gallo Pinto)
Gallo Pinto, which translates to “painted rooster,” is a popular breakfast dish in Costa Rica. Still, you can enjoy it whenever you want a comforting and tasty meal. Plenty of red bell peppers add sweetness and color, sautéed onion and garlic add even more sweetness, and black beans add oomph and earthy flavor. Shares a reviewer, “This was delicious!”
Hollywood Bowl Brown Rice Salad
Keep a stash of brown rice in the fridge, and you’re minutes away from this hearty, healthy salad. The subtle nuttiness of brown rice pairs beautifully with the light, fresh flavors of tangy tomato, juicy cucumber, and earthy zucchini, while lemon juice and cilantro tie it all together. Prepare a large batch at the beginning of the week and scoop out as needed for grab-and-go weekday meals. Shares a reviewer, “Very easy and quick. Super yummy. I used parsley instead of cilantro (just my personal taste), and it was delicious!”
Chickpea Avocado Salad
This fan-favorite salad perfectly balances the nutty flavor of chickpeas with creamy avocado, sharp red onion, and citrusy lime juice. For a bit of heat, add jalapeño pepper or a sprinkle of red pepper flakes. Serve over a bed of greens such as lettuce, arugula, spinach, or finely sliced cabbage. Notes a commenter, “Absolutely delicious! I have made this many times and we love it! I wouldn’t change a thing!”
Ponzu Noodle Salad
This perky veggie-forward pasta is ready in as much time as it takes to cook the noodles. Thinly sliced snow peas and carrots add color and crunch, green onions give every mouthful a welcome touch of sharpness, and the citrus flavor of ponzu sauce delivers sophisticated restaurant-quality flavor. Note: You can make Ponzu Sauce or buy it at many grocery stores. One gleeful fan writes, “Love, love, love this dish. So light and flavorful. I use Maifun brown rice noodles. They are thinner but make the dish so light.”
Five-Ingredient Veggie Burger
These popular burgers are one of our most-loved simple vegan recipes. With just five everyday ingredients—oats, black beans, lime juice, chili powder, and onion—they’re a cinch to make. Serve on a bun or wrapped in a lettuce leaf with a dollop of ketchup or a slice of tomato. A fan writes, “I've made these multiple times. Soo yummy!”
Spaghetti with Roasted Tomatoes, Chickpeas, and Basil
In this simple five-ingredient pasta from Chef Del Sroufe, oven-roasted, garlic-infused cherry tomatoes are the secret to getting such rich flavor from so few ingredients. Chickpeas add heft and textural contrast, and fresh basil adds sweet, slightly spicy notes. Shares one commenter, “I give it 5 stars for simplicity. The roasted tomatoes are by far the highlight. Make sure you roast enough so that you get tomato in every bite, and you’ll be happy. I never thought about having chickpeas in pasta, but this was a welcome addition.”
Summer Squash Soup with White Beans and Kale
This light and satisfying soup calls for six summer squash and is a great way to use up all those zucchini from the garden. Leeks and garlic offer a sweet, oniony base, cannellini beans lend oomph, and kale adds earthiness. (Feel free to substitute spinach, Swiss chard, or collard greens for the kale.) Season with lemon juice, salt, and pepper, and enjoy the delicious simplicity of fresh summer produce. As one happy fan puts it, this is “Easy, quick and full of flavor.”
Root-to-Leaf Radish Pasta
Radishes are easy to grow and have a sharp flavor when raw. In this one-pot Italian-inspired pasta dish, cooked radishes become tender and mild and pair well with earthy whole wheat orecchiette pasta. In the spirit of not wasting good ingredients, the radish greens get thrown in for a lush infusion of color and flavor. A silky, no-fuss sauce made from the reserved pasta cooking water seasoned with nutritional yeast and garlic makes every bite a creamy one. Shares a reviewer, “Just love how the radishes lose their bite when cooked but retain all the flavor!”
About the Author
About the Author
Lisa Esile, MS
As an author, Do Nothing meditation instructor, and wellness coach, Lisa Esile combines her love for food and nutrition with her mental health background and delights in helping people find a stress-free way to make lasting lifestyle changes. Esile has a master’s degree in human nutrition and is the co-author/illustrator of Whose Mind Is It Anyway? Get Out of Your Head and Into Your Life. Learn more at lisaesile.com.
See More from this AuthorMORE FROM FORKS OVER KNIVES
Join our mailing list
Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.
By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.
Comments (0)
(0 from 0 votes)