10 Simple, Healthy Vegan Meals

Mushroom Barley Soup

To all the naysayers who think eating vegan is too hard or expensive, I offer 10 simple and healthy vegan meal ideas:

  1. Spaghetti and red sauce. Add some mushrooms or broccoli to a jar of red sauce and voilà, a healthy meal.
  2. Big salad with toast smeared with Mexican butter (aka avocado). Add a whole grain, like quinoa or brown rice, to the salad to make it more filling.
  3. Soup/stew/chili: Make a batch on Sunday and eat it all week. I make a lot of soups in my slow cooker. My fiancé likes his pressure cooker. (What does that say about our relationship!)
  4. Stir fry veggies and tofu with brown rice. Keep frozen veggies on hand, and make a batch of brown rice on Sunday to use all week.
  5. PB & banana sandwich. Try almond or cashew butter for a change of pace.
  6. Veggie wraps. My personal go-to, quick meal.
  7. Oatmeal topped with almond milk, raisins and nuts. I prefer steel-cut oats but rolled oats cook faster.
  8. Beans and brown rice with fresh salsa.
  9. Bean burritos.
  10. Tofu scramble and veggies wrapped in a tortilla.

If you keep the following items on hand, you will always have the ingredients for a simple and healthy meal:

  • Cans of beans (Last time I checked, we had seven different kinds of beans in our pantry.)
  • Extra-firm tofu
  • Salad greens for salads, smoothies, sandwiches
  • Fresh and frozen veggies of your choice
  • Garlic and onions
  • Brown rice and quinoa or other grains
  • Oatmeal
  • Whole grain bread
  • Fresh fruit
  • Tortillas and/or wraps
  • Jars of tomato sauce
  • Cans of diced and crushed tomatoes
  • Pasta
  • Non-dairy milk
  • Assortment of nuts and seeds including cashews for cashew cream
  • Humus
  • Olive oil
  • Balsamic vinegar

What is your favorite simple, vegan meal?

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