Easy Whole Foods Plant-Based Recipes for Beginners
Written By Dietitian Noor Ateeq
Medically Reviewed by Dn.Azwa Nadeem
Plant-Based Recipes
One thing no one tells you about shifting to a plant-based diet is how hard it can be to get used to new flavors and textures. Many people end up buying a whole lot of unfamiliar ingredients that they have absolutely no idea how to prepare and cook. Not to forget the drastic drop in nutrition if you don’t balance your meals properly, especially since plant-based ingredients can often be quite expensive.
If all these problems sound relatable, it’s time you learn some easy whole foods plant-based recipes for beginners. These recipes solve all the challenges of a plant-based diet; they are easy to buy, quick to make, nutritionally complete, and best of all: taste heavenly!
Low-Budget Whole Foods Plant-Based Ingredients to Stock Up On
If you are turning to a plant-based diet, chances are you will most likely cook at home. Unless you want to eat salads and smoothies for your entire life, since there are hardly any places that offer plant-based options other than that.
For people new to this lifestyle, it can be really hard to find plant-based recipes that fill your daily nutritional intake and taste just as good as non-vegan dishes. Especially, if you find cooking big meals is a daunting chore, start with whole foods plant-based recipes for beginners. These recipes use way cheaper ingredients and are quick to make.
Moreover, stocking up on everything you see online will only waste so much money. A wiser alternative is to buy whole food ingredients so you can prepare quick, simple meals without wasting money and time.
If you really need to limit your grocery, refer to the following table to see non-expensive alternatives to common ingredients for a healthy plant-based diet:
| Whole Foods Plant-Based Ingredients List | |
| Common Ingredients | Cheaper Alternatives |
| Pantry Staples | |
| Almonds | Sunflower seeds |
| Cashews | Walnuts |
| Tahini | Peanut butter |
| Coconut oil | Olive oil |
| Nutritional yeast | Homemade vegan parmesan (nuts) |
| Fresh Foods | |
| Avocado | Apples or bananas |
| Organic greens (kale, spinach) | Non-organic greens |
| Fresh herbs (basil, cilantro) | Dried herbs |
| Bell peppers | Carrots or cabbage |
| Tomatoes | Canned tomatoes |
| Mushrooms | Onions or garlic |
| Sweet potatoes | Regular potatoes |
| Berries (blueberries, strawberries, raspberries) | Apples, bananas, or canned fruits |
| Sauces/Seasoning | |
| Tamari (gluten-free soy sauce) | Regular soy sauce |
| Sriracha | Homemade chili sauce |
| Apple cider vinegar | White vinegar |
| Cinnamon | Cassia cinnamon |
| Others | |
| Whole grain pasta | Brown rice |
| Canned beans (black, chickpeas) | Dried beans (soaked) |
| Rolled oats | Bulk oats |
| Almond milk | Coconut/soy milk |
Once you have the basic ingredients, you can prepare a variety of nutritious and tasty whole foods and plant-based recipes. This will make your meal planning even easier and help you stick to a plant-based diet without feeling overwhelmed.
8 Best Whole Foods Plant-Based Recipes for Beginners
Ready to make some mouth-watering, nutritionally complete, and easy whole foods plant-based recipes? Stick till the end and feel free to refer to the table above to swap any ingredient for its affordable alternative.
- Oat Pancakes
Oats are the healthiest meal options in a plant-based diet, packed with rich antioxidants. Just blend 1 cup of rolled oats in a blender to make oat flour. Add the flour in a bowl with 1 cup water or plant-based milk, 1 mashed banana, 1 tsp baking powder, and 1/2 tsp cinnamon, and mix well. Pour a little batter into a heated pan, wait until bubbles form, then flip and cook until golden brown. Repeat and enjoy with honey or maple syrup!
- Chickpea Stirfry
There are no rules for this chickpea stir-fry; just throw anything you like and it will taste delicious. Heat olive oil in a pan and saute chopped onions, then stir minced garlic for one minute. Add any veggie you like, preferably broccoli, snap peas, and bell pepper. Stir fry veggies for 5-7 minutes until tender-crisp, then add chickpeas, tamari, maple syrup, paprika, grated ginger, and ground cumin. Keep stirring for five minutes and season with salt and pepper.
- Hummus & Veggies Wrap
Hummus veggie wraps are quick to make and full of plant-based goodness. Warm your tortillas and spread hummus generously, followed by a layer of shredded carrots, chopped cucumbers, chopped bell peppers, and sliced tomatoes. Sprinkle some black pepper, roll up, and slice in half. To make it even more tasty, feel free to add mashed avocados.
- Spinach and Beans Stuffed Sweet Potatoes
Looking for something fulfilling? Try these spinach, feta, and bean stuffed sweet potatoes and you’ll absolutely love them! Start by preheating the oven to 400°F (200°C). Use a fork to pierce 4 sweet potatoes and bake for 40-45 minutes until tender. In a pan, saute 2 cups of fresh spinach until wilted and take out in a bowl, combined with chopped tomatoes, drained beans, crumbled feta, dried oregano, salt, and pepper. Slice each baked sweet potato and fluff the insides using a fork. Take a spoon and add the cooked mixture to the sweet potatoes.
- Quick Rice & Corn Burrito Wraps
Here is another one of the most favorite whole foods plant-based recipes for beginners. It literally takes ten minutes to make and takes your taste buds on a ride. Mix in a bowl some cooked rice, beans (drained and rinsed), corn (you can use frozen or canned), and diced avocado. Generously place the mixture on a warm tortilla and top with salsa and a squeeze of lime juice.
- Roasted Chickpeas Snack
At times when you are craving a snack, make these roasted chickpeas to save the day. Start by preheating the oven to 400°F (200°C). Toss 1 can of chickpeas (drained) in an oven-safe dish, and drizzle with olive oil, paprika, and garlic powder. Roast in the oven for 20-25 minutes while shaking the pan occasionally in between.
- Veggie Pasta With Tomatoes
No meal is complete without a pasta dish, so try this yummy veggie pasta tonight. Boil vegan pasta as per the packet instructions. Saute chopped onions and minced garlic in olive oil in a pan. When translucent, throw in half-cup mushrooms and cook for a few minutes. Add 1 cup canned tomatoes, salt, and pepper, and let the mixture simmer for 5 minutes. Add your boiled pasta, and garnish with fresh basil, and tada!
- Quick Rice & Corn Burrito Wraps
Nothing can ever go wrong with a spicy, tangy chickpea salad. Mix 1 can chickpeas (drained and rinsed) with 1/2 cup diced cucumber, 1/4 cup finely chopped red onion, and 1/2 cup chopped tomatoes. Season with fresh parsley, 2 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper, and give everything a good mix.
Frequently Asked Questions
- What are whole foods in a plant-based diet?
Whole foods in a plant-based diet refer to minimally processed ingredients like fruits, vegetables, legumes, grain, nuts, seeds. etc. These ingredients, unlike processed food, are packed with nutrients and do not contain artificial additives.
- How can beginners start with whole foods plant-based recipes?
Beginners can start with simple plant-based recipes that include common vegan ingredients like oats, vegetables, fruits, and beans. It is important to take your time with different flavors and textures to find what works best for you.
- Are whole foods plant-based recipes suitable for weight loss?
Yes, whole foods plant-based recipes are often low in calories and high in fiber, which can help in your weight loss journey. However, it is important to eat nutritionally complete meals to give your body all the nutrition it needs.
Wrapping Up
Maintaining a plant-based diet is hard, but not impossible. Once you get used to the flavors and textures, you can easily throw in your favorite ingredients and create a perfect meal. It takes a few trial and error to get to know the ingredients, but it’s worth it in the end. Keep trying different whole foods plant-based recipes for beginners and you’ll eventually find what works for you!
NOTE:
This blog offers general guidelines for enjoying healthier meals and maintaining a balanced lifestyle, designed to make easier life easier for you. At hunger meals fusion , we believe that nourishing your body shouldn’t mean sacrificing flavor. Our mission is to create delicious, wholesome meals and snacks that cater to your health goals while satisfying your cravings.
However, for personalized advice on health concerns or specific dietary needs for healthy sweet dishes, please consult your doctor or a registered dietitian. Your health is paramount, and professional guidance is always recommended!
Reviewed by DT Noor Ateeq
A medical-certified dietitian with a passion for holistic health, Noor brings years of expertise in nutrition and wellness and also for healthy sweet dishes. Her insightful approach empowers individuals to make informed dietary choices that enhance their overall well-being.
Medically Reviewed by DT Azwa Nadeem
Also a medical-certified dietitian, Azwa has a keen eye for detail and a deep understanding of nutritional science and healthy sweet dishes. She is committed to helping people achieve their health goals and weight loss goals through innovative strategies and an encouraging demeanor.
Both Noor Ateeq and Azwa Nadeem have provided invaluable insights for healthy sweet dishes, ensuring this blog offers practical and for their clients weight loss journey.
