7 Secrets to a Quick & Healthy Vegan Meal Plan (2024)

Chickpea & Potato CurryI make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas

You can also adopt these high protein foods in your day-to-day life for healthier eating habits.

Crispy Tofu with Black Pepper SauceSometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado

Whether you’re a vegan or simply trying to eat more plant-based foods, we have these vegan dinner dishes for you!

Over-the-Rainbow MinestroneThis colorful soup is vegetarian-friendly and full of fresh flavors from a rainbow of vegetables. You can use any multicolored pasta in place of the spirals. —Crystal Schlueter, Northglenn, Colorado

Simple Vegetarian Slow-Cooked BeansWhen I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on our menu. —Jennifer Reid, Farmington, Maine. Want to try something new? Check out this tasty vegan eggplant Parmesan recipe.

Vegetarian Black Bean PastaThis black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon. Looking for more? Try our favorite vegan lasagna.

You can make all kinds of vegan pasta sauce recipes, including a vegan Alfredo sauce.

My Underground Vegetable SaladOven-roasting root vegetables is a delicious way to get the most out of these earthy treats, bringing out their subtle sweetness. Serving them over endive with a homemade vinaigrette is just a bonus! —Peter Halferty, Corpus Christi, Texas

Black Bean-Tomato ChiliMy daughter Kayla saw a black bean chili while watching a cooking show and called me about it because it looked so good. We messed with our own recipe until we got this easy winner. —Lisa Belcastro, Vineyard Haven, Massachusetts

Here are all the secrets you need to know for how to make the best vegan chili!

Roasted Curried Chickpeas and CauliflowerWhen there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It's a filling meal on its own, but you can add chicken or tofu to the sheet pan if you'd like. —Pam Correll, Brockport, Pennsylvania

Grilled Potatoes & PeppersMy husband, Matt, grills this recipe for both breakfast and dinner gatherings. Besides the company, the potatoes are one of the best parts of the event! —Susan Nordin, Warren, Pennsylvania

Hungry for more? Learn how to make the best vegan mashed potatoes.

Creamy Cauliflower Pakora SoupMy husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin

Smoky CauliflowerThe smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon

Spice Trade Beans & BulgurA rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy dish that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. —Faith Cromwell, San Francisco, California

Mushroom & Broccoli SoupOne of my girls won’t eat meat and the other struggles to get enough fiber. This recipe is a perfect way to give them what they need in a dish they love to eat. I save my broccoli stems in the freezer until I have about two small bags, and then I make soup. —Maria Davis, Flower Mound, Texas

This vegan steak may pair well with soup and other side dishes.

Tofu Chow MeinThis is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon

Okra Roasted with Smoked PaprikaWhen you want to cook okra without frying it, roast it with lemon juice for a lighter version. The smoked paprika gives it even more roasty oomph. —Lee Evans, Queen Creek, Arizona

Garden Vegetable & Herb SoupI submitted this recipe to a local newspaper and won first prize. I make this hearty soup whenever my family needs a good dose of veggies. —Jody Saulnier, Woodstock, New Hampshire

Cauliflower with Roasted Almond & Pepper DipThis tasty vegetable side dish can set a chilling scene on Halloween if you style it to look like a brain—try adding spiders and spiderwebs to your table setting. You can also serve it on Thanksgiving and pair it with the turkey and dressing. The festive orange sauce takes some time, but it tastes incredible.—Lauren Knoelke, Milwaukee, Wisconsin

Sauteed Squash with Tomatoes & OnionsMy favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin

Pico de Gallo Black Bean SoupEveryone at my table goes for this feel-good soup. It is quick when you’re pressed for time and beats fast food, hands down. —Darlis Wilfer, West Bend, Wisconsin

Roasted Red Pepper TapenadeWhen entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey

Marinated Almond-Stuffed OlivesMarinated stuffed olives go over so well with company that I try to keep a batch of them in the fridge at all times. —Larissa Delk, Columbia, Tennessee

Lemon Mushroom OrzoSometimes I serve this side dish chilled and other times we enjoy it hot. It has a pleasant tinge of lemon and a nice crunch from pecans.—Shelly Nelson, Akeley, Minnesota

Avocado Fruit Salad with Tangerine VinaigretteOn long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio

Lemony ChickpeasThese saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey

Summertime Tomato SaladMy crazy good salad has cherry tomatoes, squash and blueberries together in one bowl. Then I layer on the flavor with fresh corn, red onion and mint. —Thomas fa*glon, Somerset, New Jersey

Lemon Pepper Roasted BroccoliFresh green broccoli turns tangy and tasty when roasted with lemon juice and pepper. A sprinkle of almonds adds crunch. —Liz Bellville, Jacksonville, North Carolina

Edamame Corn Carrot SaladI came up with this easy salad while brainstorming light, protein-filled recipes. My vegetarian and vegan friends are especially big fans. —Maiah Miller, Monterey, California

Southwest Vegetarian Lentil SoupEven self-avowed carnivores won’t miss the meat in this zippy dish. It’s chock-full of healthy ingredients that will keep you feeling satisfied. —Laurie Stout-Letz, Bountiful, Utah

Green Beans in Red Pepper SauceFor easy veggies, I make a simple sauce of sweet red peppers, almonds and parsley. We also like this sauce with zucchini or roasted cauliflower. —Elisabeth Larsen, Pleasant Grove, Utah

Red Lentil Soup MixGive your friends the gift of good health. Red lentils are protein powerhouses and are loaded with folate, iron and fiber. Oh, and this soup tastes amazing too. —Taste of Home Test Kitchen

Thyme-Sea Salt CrackersThese homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina

Vegetable BrothThe flavor of celery and mushrooms comes through in this homemade vegetable broth. Can be used as a substitution for chicken broth.

Fresh Corn & Avocado DipI alter my sister's recipe by adding a finely chopped jalapeno pepper for a little heat. This tasty dip can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario

Market Basket SoupI use kohlrabi in this soothing veggie soup. The vegetable has a mellow broccoli-cabbage flavor and can be served raw, but this is my favorite way to eat it. —Kellie Foglio, Salem, Wisconsin

Tomato & Avocado SandwichesI'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey

This would go great with some homemade vegan mayo!

Warm Tasty Greens with GarlicMy farm box had too many greens, so I had to use them up. This tasty idea uses kale, tomatoes and garlic in a dish that quickly disappears. —Martha Neth, Aurora, Colorado

Herb-Roasted Olives & TomatoesEat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California

Saucy Vegetable TofuThis is my daughter Tonya's favorite meal. Sometimes we make it with rigatoni and call it "Riga-Tonya." It's a great dinner and a nice way to prepare yummy vegetables for the kids. —Sandra Eckert, Pottstown, Pennsylvania

Black Bean-Sweet Potato SkilletMy fiancé loves sweet potatoes. By adding black beans, I came up with a nutritionally complete main dish. Its bright orange and black color makes it fun for Halloween. —April Strevell, Red Bank, New Jersey

Roasted Balsamic Red PotatoesWhen I found a potato recipe that called for vinegar, I was intrigued. But without all the ingredients on hand, I had to improvise and gave it a whirl using Italian seasoning and balsamic vinegar. It was fantastic! —Lisa M. Varner, El Paso, TX

Roasted Carrots & FennelThis addictive fennel recipe is a fresh take on one of my mother's standard wintertime dishes. I usually add more carrots—as many as the pans will hold. —Lily Julow, Lawrenceville, Georgia

Rice Pilaf with Apples & RaisinsI love making bulgar pilaf with apricots. So glad I tried it with dried apples and golden raisins! —Elizabeth Dumont, Madison, Mississippi

Jenna Urben for Taste of Home

Vegan Pasta SaladOnce you learn how to make this vegan pasta salad, you'll be throwing it together all summer. It's packed with veggies and tossed in a homemade balsamic vinaigrette. —Jenna Urben, Dallas, Texas. If you like this, try our favorite vegan stuffed shells recipe.

Mushroom-Bean BourguignonIn our family, boeuf bourguignon has been a staple for generations. I wanted a meatless alternative. All this dish needs is a French baguette. —Sonya Labbe, West Hollywood, California

Garbanzo-Stuffed Mini PeppersMini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California

Black-Eyed Peas 'n' PastaTradition has it that if you eat black-eyed peas on New Year's Day, you'll enjoy prosperity all year through—but I serve this tasty combination of pasta, peas and tangy tomatoes anytime. —Marie Malsch, Bridgman, Michigan

Roasted Herb & Lemon CauliflowerA standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin

Pumpkin-Lentil SoupI was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia

No-Fry Black Bean ChimichangasMy chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas

Confetti QuinoaIf you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin

Maple-Walnut Sweet PotatoesTopped with dried cherries and walnuts, this side is downright delicious. Even people who aren't into sweet potatoes will grab a second scoop. —Sarah Herse, Brooklyn, New York

Vegetarian Stew in Bread BowlsShortly before we had our third child, my husband wisely got our first slow cooker. This was the first recipe I tried on a cool day. It felt great to both take care of the kids and eat a warm, homemade meal at the end of the day. —Maria Keller, Antioch, Illinois

Rainbow HashTo entice my family to eat outside their comfort zone, I use lots of color. This happy hash combines sweet potato, carrots, purple potato and kale. —Courtney Stultz, Weir, Kansas

Quinoa Tabbouleh SaladIn our new cookbook “The Kitchen Decoded,” we include tabbouleh salad because it's super simple and filling. Try red quinoa for a slightly earthier flavor. —Logan Levant, Los Angeles, California

Swiss Chard with Onions & GarlicI like to make this sauteed Swiss chard a main dish by serving it with pasta, but it’s also a tasty side dish all on its own. My boys love it and ask for it often. —Rebekah Chappel, Portales, New Mexico

Asparagus Tofu Stir-FryWith its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. Check out our guide if you’re new to tofu. —Phyllis Smith, Chimacum, Washington

Jasmine Rice with Coconut & CherriesOur favorite coconut jasmine rice deserves a bit of color and sweetness. We add cherries, peanuts and orange zest. That does the trick. —Joy Zacharia, Clearwater, Florida

Hearty Vegetable Split Pea SoupThis slow-cooker soup is my secret weapon on busy days. It’s delicious served with oyster crackers that are tossed in a bit of melted butter and herbs and then lightly toasted in the oven. —Whitney Jensen, Spring Lake, Michigan

Garden Quinoa SaladThis recipe is special to me because it’s delicious as well as healthful. Serve it hot or cold, and enjoy the leftovers while they’re fresh! —Patricia Nieh, Portola Valley, California

Baked BroccoliniBroccoli is my favorite vegetable, but when I came across this roasted broccolini recipe, I wanted to try it out. This dish is really tasty and I think other kids will love it, too. —Katie Helliwell, Hinsdale, Illinois

Curried Lentil SoupCurry gives a different taste sensation to this chili-like soup. It’s delicious with a dollop of sour cream. My family welcomes it with open arms—and watering mouths. —Christina Till, South Haven, Michigan

Asian Corn SuccotashSince I’m not a fan of lima beans, I use edamame (green soybeans) in this colorful corn succotash instead. The Asian-inspired dressing alone is addictive. —Dierdre Callaway, Parkville, Missouri

Satisfying Tomato SoupAfter craving tomato soup, I decided to make my own. My sister Joan likes it chunky-style, so she doesn't puree. Serve it with a grilled cheese sandwich. —Marian Brown, Mississauga, Ontario

Slow & Easy MinestroneHot soup on a cold day is something I just can't get enough of. It's a snap to put together, and I don't have to wash pots and pans after a relaxing meal. —Sally Goeb, New Egypt, New Jersey

Roasted Tater Rounds with Green Onions & TarragonI am crazy for potatoes, especially when they're roasted and toasted. Toss them with fresh herbs and green onions for a bold finish. —Ally Phillips, Murrells Inlet, South Carolina

Roasted Cabbage & OnionsI roast veggies to bring out their sweetness, and it works wonders with onions and cabbage. The piquant vinegar-mustard sauce makes this dish similar to a slaw. —Ann Sheehy, Lawrence, Massachusetts

Quinoa TabboulehWhen my mom and sister developed several food allergies, we had to modify many recipes. I substituted quinoa for couscous in this tabbouleh. Now we make quinoa tabbouleh all the time! —Jennifer Klann, Corbett, Oregon

Viva PanzanellaAdd some white beans, and suddenly the traditional Italian bread and tomato salad is filling enough to stand on its own. It’s a great way to use fresh tomatoes from the garden or farmers market. —Patricia Levenson, Santa Ana, California

Black Beans with Brown RiceYour family will never miss the meat in this hearty, colorful and fresh-tasting main dish. Served over brown rice, it makes a healthy, stick-to-the-ribs dinner.—Sheila Meyer, North Canton, Ohio

Black Bean & Corn QuinoaSome vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts

Kale & Bean SoupChock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida

Pesto GnocchiPerk up gnocchi and vegetables with a flavorful pesto sauce. If you don't have pine nuts to top the pesto gnocchi, skip or substitute any nut you like. —Taste of Home Test Kitchen

Vegan Spaghetti Squash with Balsamic VegetablesThe veggies can be prepared while the squash is in the microwave, so I can have this satisfying low-carb and low-fat vegan spaghetti squash recipe on the table in about half an hour. —Deanna McDonald, Grand Rapids, Michigan. Don't forget to check out our collection of vegan comfort food.

Easy GazpachoMy daughter got this gazpacho recipe from a college friend and shared it with me. Now I serve it often as an appetizer. It certainly is the talk of any party. —Lorna Sirtoli, Cortland, New York

Tuscan Portobello StewHere’s a healthy one-skillet meal that’s quick and easy to prepare yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin

Spiced Pickled BeetsWith sweet, tangy and spiced flavors, these pickled beets are so good that they'll win over just about everyone in your house. Jars of colorful beets make great gifts, too! —Edna Hoffman, Hebron, Indiana

Mediterranean ChickpeasAdd this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts

Tropical Fusion Salad with Spicy Tortilla RibbonsFresh fruits and veggies pair up for a fantastic summer salad that's savory, sweet and spicy all at once. Make the tortilla strips with your pizza cutter—so easy! —Jennifer Fisher, Austin, Texas

Steamed KaleWith this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! —Mary Bilyeu, Ann Arbor, Michigan

Cilantro PotatoesFresh cilantro gives an exotic Syrian-style flavor to these easy, delicious skillet potatoes. They’re a creative complement to Mom’s tangy kabobs. —Weda Mosellie, Phillipsburg, New Jersey

Zippy Zucchini PastaA colorful combination of zucchini and zippy canned tomatoes is delicious over quick-cooking angel hair pasta. We like the extra zest from crushed red pepper flakes. —Kathleen Timberlake, Dearborn Heights, Michigan

Curried Quinoa and ChickpeasQuinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish and the blend of flavors and colors will bring everyone at the table back for more. —Suzanne Banfield, Basking Ridge, New Jersey

Rosemary Roasted Potatoes and AsparagusShowcase asparagus when you dress it in fresh rosemary and red potatoes for an earthy counterpoint to the fresh, green spears. Add in some minced garlic and cashew butter, and you get a gorgeous, flavorful side dish. —Trisha Kruse, Eagle, Idaho

Minted Rice with Garbanzo CurryFluffy flavored rice and tender beans in a well-seasoned, aromatic sauce make this easy, meatless main dish a fitting introduction to Indian cooking. —Jemima Madhavan, Lincoln, Nebraska

German Red CabbageSunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee

Roasted Rosemary CauliflowerRoasting the cauliflower really brings out its flavor in this side dish. Even folks who aren't cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico

Grilled Cauliflower WedgesThis side is incredibly easy, yet is packed with flavor and looks like a dish from a five-star restaurant. The grill leaves the cauliflower cooked but crisp, and the red pepper flakes add bite. —Carmel Hall, San Francisco, California

Almond Vegetable Stir-FryWhile broccoli florets and chunks of red pepper give these stir-fry vegetables plenty of color, it's the fresh gingerroot, garlic, soy sauce and sesame oil that round out the flavor. —Mary Relyea, Canastota, New York

Lentil-Tomato SoupDouble the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon