Introduction

Starting out with vegan meal prep doesn’t need to feel overwhelming. By choosing simple, wholesome ingredients and preparing in batches, you can enjoy plant-based meals that are both delicious and convenient. These 10 beginner-friendly recipes are balanced, easy to follow, and perfect for anyone new to vegan cooking.

1. Chickpea & Spinach Curry

Description: A creamy, mildly spiced curry packed with protein and iron.
Ingredients: 1 can chickpeas, 2 cups spinach, 1 onion, 1 can coconut milk, 2 tbsp curry powder.
Directions:

1. Sauté onion until soft.

2. Add curry powder, chickpeas, and coconut milk.

3. Simmer 15 minutes, then stir in spinach until wilted.

4. Serve with rice or quinoa.

2. Lentil & Veggie Soup

Description: A hearty soup that’s easy to batch-cook and freeze.
Ingredients: 1 cup lentils, 2 carrots, 2 celery stalks, 1 onion, 4 cups veggie broth.
Directions:

1. Sauté onion, carrots, celery.

2. Add lentils and broth.

3. Simmer 30–40 minutes until lentils are tender.

4. Portion into containers.

3. Quinoa & Black Bean Salad

Description: A protein-rich, refreshing salad perfect cold or warm.
Ingredients: 1 cup cooked quinoa, 1 can black beans, 1 red bell pepper, 1 tbsp lime juice, cilantro.
Directions:

1. Mix quinoa, beans, and pepper in a bowl.

2. Add lime juice and cilantro.

3. Store in fridge, lasts up to 4 days.

4. Tofu Stir-Fry with Broccoli

Description: A quick, versatile stir-fry that pairs well with rice or noodles.
Ingredients: 250g tofu, 2 cups broccoli, 1 bell pepper, 2 tbsp soy sauce, 1 tsp sesame oil.
Directions:

1. Pan-fry tofu until golden.

2. Add veggies and cook until tender.

3. Stir in soy sauce and sesame oil.

4. Serve over rice.

5. Sweet Potato & Black Bean Chili

Description: A cozy, filling chili loaded with fiber and flavor.
Ingredients: 2 sweet potatoes, 1 can black beans, 1 can tomatoes, chili powder, cumin.
Directions:

1. Cook sweet potatoes until tender.

2. Add beans, tomatoes, and spices.

3. Simmer 20–25 minutes.

4. Store for up to 5 days.

6. Vegan Buddha Bowl

Description: A colorful bowl with grains, veggies, and a creamy tahini dressing.
Ingredients: 1 cup brown rice, ½ cup chickpeas, 1 cup roasted veggies, 2 tbsp tahini.
Directions:

1. Cook rice, roast veggies.

2. Assemble rice, chickpeas, veggies in a bowl.

3. Drizzle with tahini dressing.

7. Pasta with Tomato & Lentil Sauce

Description: A high-protein spin on classic pasta with a hearty lentil sauce.
Ingredients: 200g pasta, 1 cup cooked lentils, 1 can tomatoes, garlic, oregano.
Directions:

1. Sauté garlic, add tomatoes and lentils.

2. Simmer with oregano for 15 minutes.

3. Toss with cooked pasta.

8. Overnight Chia Pudding

Description: A sweet, healthy breakfast or snack option.
Ingredients: 3 tbsp chia seeds, 1 cup almond milk, 1 tbsp maple syrup, fruit toppings.
Directions:

1. Mix chia seeds, almond milk, and syrup.

2. Refrigerate overnight.

3. Add fruit before serving.

9. Roasted Veggie & Hummus Wrap

Description: A grab-and-go wrap full of fiber and flavor.
Ingredients: Whole wheat tortilla, ½ cup roasted veggies, 3 tbsp hummus, spinach.
Directions:

1. Spread hummus on tortilla.

2. Add veggies and spinach.

3. Roll tightly and slice in half.

10. Vegan Oat & Banana Energy Bars

Description: A no-bake snack bar for quick energy.
Ingredients: 2 ripe bananas, 2 cups oats, 2 tbsp peanut butter, raisins.
Directions:

1. Mash bananas and mix with oats, peanut butter, and raisins.

2. Press into pan.

3. Bake at 180°C (350°F) for 20 minutes or chill for no-bake version.

4. Cut into bars.

Conclusion

These 10 recipes prove that vegan meal prep can be simple, affordable, and full of flavor. By preparing grains, beans, and veggies in bulk, you can mix and match meals throughout the week. Start small with 2–3 recipes, build confidence, and soon meal prepping will become second nature.