Quick And Easy Whole Food Plant Based Recipes

Introduction

Whole food plant based recipes are becoming more popular due to their numerous health benefits. These recipes are not only healthy but also delicious and easy to make. Whether you are a vegan, vegetarian, or just looking for healthy meal options, whole food plant based recipes are a great choice. In this article, we will share some quick and easy whole food plant based recipes that you can try at home.

Breakfast Recipes

Starting your day with a healthy breakfast is important. Here are some whole food plant based breakfast recipes:

1. Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla extract
• 1/2 banana, mashed
• 1 tablespoon maple syrup (optional)

Instructions:

1. In a jar or bowl, mix together the oats, almond milk, chia seeds, and vanilla extract.
2. Add in the mashed banana and maple syrup (if using) and stir to combine.
3. Cover and refrigerate overnight.
4. In the morning, add your favorite toppings such as fresh fruit, nuts, or granola.

This recipe is a great option for busy mornings as you can prepare it the night before.

2. Sweet Potato and Black Bean Breakfast Burrito

Ingredients:

• 1 sweet potato, peeled and diced
• 1/2 onion, diced
• 1 garlic clove, minced
• 1 cup black beans, drained and rinsed
• 1/2 teaspoon chili powder
• 1/2 teaspoon cumin
• 4 whole wheat tortillas

Instructions:

1. Preheat the oven to 400°F.
2. In a bowl, mix together the sweet potato, onion, garlic, black beans, chili powder, and cumin.
3. Spray a baking sheet with cooking spray and spread the sweet potato mixture onto the sheet.
4. Bake for 20-25 minutes or until the sweet potatoes are tender.
5. Warm the tortillas in the microwave or on a skillet.
6. Divide the sweet potato mixture among the tortillas and roll them up.
7. Serve immediately.

This breakfast burrito is packed with protein and fiber and will keep you full until lunchtime.

Lunch Recipes

Here are some whole food plant based lunch recipes:

1. Chickpea Salad Sandwich

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup vegan mayonnaise
• 1 tablespoon dijon mustard
• 1 celery stalk, diced
• 1/4 red onion, diced
• 1 tablespoon lemon juice
• Salt and pepper, to taste
• Whole wheat bread

Instructions:

1. In a bowl, mash the chickpeas with a fork or potato masher.
2. Add in the vegan mayonnaise, dijon mustard, celery, red onion, lemon juice, salt, and pepper and stir to combine.
3. Toast the bread and top with the chickpea salad.

This chickpea salad sandwich is a great alternative to traditional tuna salad and is packed with protein and fiber.

2. Lentil Soup

Ingredients:

• 1 onion, diced
• 2 garlic cloves, minced
• 1 carrot, peeled and diced
• 1 celery stalk, diced
• 1 cup dried lentils
• 4 cups vegetable broth
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste

Instructions:

1. In a large pot, sauté the onion and garlic until fragrant.
2. Add in the carrot and celery and sauté for an additional 5 minutes.
3. Add in the lentils, vegetable broth, cumin, smoked paprika, salt, and pepper.
4. Bring to a boil and then reduce heat and let simmer for 30-40 minutes or until the lentils are tender.
5. Blend with an immersion blender until smooth, if desired.

This lentil soup is a hearty and filling meal that is perfect for a cold day.

Dinner Recipes

Here are some whole food plant based dinner recipes:

1. Vegetable Stir Fry

Ingredients:

• 1 tablespoon olive oil
• 1 onion, sliced
• 2 garlic cloves, minced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1/2 cup snow peas
• 1/4 cup soy sauce
• 1/4 cup vegetable broth
• 1 teaspoon cornstarch

Instructions:

1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add in the onion and garlic and sauté for 2-3 minutes.
3. Add in the bell peppers, zucchini, and snow peas and sauté for an additional 5-7 minutes or until the vegetables are tender.
4. In a small bowl, whisk together the soy sauce, vegetable broth, and cornstarch.
5. Pour the sauce over the vegetables and stir to combine.
6. Let cook for an additional 2-3 minutes or until the sauce has thickened.

This vegetable stir fry is a quick and easy dinner option that is packed with nutrients.

2. Lentil Bolognese

Ingredients:

• 1 onion, diced
• 2 garlic cloves, minced
• 1 carrot, peeled and diced
• 1 celery stalk, diced
• 1 cup dried lentils
• 1 can crushed tomatoes
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste
• Whole wheat spaghetti

Instructions:

1. In a large pot, sauté the onion and garlic until fragrant.
2. Add in the carrot and celery and sauté for an additional 5 minutes.
3. Add in the lentils, crushed tomatoes, basil, oregano, salt, and pepper.
4. Bring to a boil and then reduce heat and let simmer for 30-40 minutes or until the lentils are tender.
5. Serve over whole wheat spaghetti.

This lentil bolognese is a healthy alternative to traditional meat-based bolognese and is just as delicious.

Conclusion

Whole food plant based recipes are not only healthy but also easy to make and delicious. These recipes are a great choice for anyone looking to improve their overall health and well-being. Whether you are a vegan, vegetarian, or simply looking for healthy meal options, these quick and easy whole food plant based recipes are sure to satisfy.

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