10+ Plant Based Whole Food Recipes for a Healthier You!

Plant-based whole food recipes offer tasty and healthy meal options that are easy to prepare. These recipes focus on using natural ingredients that provide essential nutrients without processed additives. Exploring plant-based cooking can enhance your diet and promote better health while enjoying satisfying flavors.

You can discover a wide variety of meals that cater to your taste preferences and lifestyle. Whether you’re new to this way of eating or looking to expand your options, there are plenty of recipes to inspire your culinary journey. Making plant-based dishes can also be a fun way to experiment with new ingredients and flavors.

Chickpea Salad Sandwich

A chickpea salad sandwich is a tasty and easy option for a light meal or snack. It’s packed with protein and flavor, making it both satisfying and nutritious. You can create your own version by mixing mashed chickpeas with your favorite veggies and spices.

Start with canned chickpeas. Rinse and drain them, then mash them slightly with a fork. This gives your sandwich a nice texture. You can add in diced cucumbers, tomatoes, or your preferred herbs.

For creaminess, consider using a homemade vegan mayo or a cashew cream. A splash of lemon juice and some Dijon mustard can give it a zesty kick.

Serve this mixture on whole grain bread for a filling meal. You can also add lettuce or spinach for extra crunch.

Ingredients

• 1 can of chickpeas
• 1 cucumber, diced
• 1 tomato, diced
• 2 tablespoons vegan mayo or cashew cream
• 1 tablespoon Dijon mustard
• Juice of half a lemon
• Salt and pepper to taste
• Whole grain bread

Cooking Instructions

1. Rinse and drain the canned chickpeas.
2. In a bowl, mash the chickpeas with a fork.
3. Stir in the cucumber, tomato, vegan mayo, mustard, and lemon juice.
4. Season with salt and pepper.
5. Serve on whole grain bread.

Lentil Bolognese

Lentil Bolognese is a hearty and healthy twist on the classic pasta sauce. It’s packed with flavor and good-for-you ingredients. You’ll love how simple it is to make.

Start by sautéing finely chopped onion, celery, carrot, and garlic in olive oil. Cook these until they’re soft and fragrant. This will create a rich base for your sauce.

Next, add in tomato paste, grated mushrooms, and seasonings like rosemary and bay leaves. Let it simmer for a delicious blend of flavors. You can serve this sauce over your favorite pasta for a satisfying meal.

Ingredients

• 1 cup lentils, rinsed
• 1 medium onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 can tomato paste
• 1 teaspoon dried rosemary
• 2 bay leaves
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pot over medium heat (350°F/175°C).
2. Sauté onion, carrot, celery, and garlic for 3-5 minutes.
3. Stir in tomato paste, lentils, and seasonings.
4. Add water and let it simmer for 30 minutes.
5. Adjust seasoning and serve over pasta.

3) Quinoa Stuffed Peppers

Quinoa stuffed peppers are a tasty and healthy option for a plant-based meal. They are easy to prepare and packed with flavor. You can customize them with your favorite veggies and spices.

To make them, you start by cooking quinoa. You then mix the cooked quinoa with beans, tomatoes, and spices for added taste. Next, you hollow out bell peppers and fill them with this delicious mixture.

After filling the peppers, place them in a baking dish. Bake at 375°F (190°C) for about 25-30 minutes. You’ll know they are done when the peppers are tender.

These stuffed peppers are not only filling but also colorful on your plate. Enjoy them as a main dish or a side!

Ingredients

• 4 large bell peppers
• 1 cup cooked quinoa
• 1 can black beans, rinsed
• 1 cup diced tomatoes
• 1 teaspoon chili powder
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cook quinoa according to package instructions.
3. Mix cooked quinoa, black beans, diced tomatoes, chili powder, salt, and pepper.
4. Hollow out the bell peppers and fill them with the mixture.
5. Bake for 25-30 minutes until peppers are tender.

4) Sweet Potato Black Bean Chili

Sweet Potato Black Bean Chili is a warm and hearty dish. It’s perfect for a cozy dinner or meal prep for the week. This recipe is not only delicious but also easy to make.

You’ll need ingredients like sweet potatoes, black beans, and spices. These ingredients create a rich flavor and add nutrients to your meal. You can serve this chili with toppings like avocado and cilantro for extra taste.

This chili can be cooked on the stove, in an Instant Pot, or a slow cooker. Just adjust cooking times depending on the method you choose.

Ingredients

• 2 medium sweet potatoes, diced
• 1 can black beans, drained and rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 tsp chili powder
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, heat olive oil over medium heat.
2. Add onion and garlic, cooking for 4-5 minutes.
3. Stir in bell pepper and sweet potatoes, cooking for another 5 minutes.
4. Add black beans, vegetable broth, and spices.
5. Simmer for 20-30 minutes until sweet potatoes are tender. Enjoy!

5) Vegan Mushroom Stroganoff

Vegan mushroom stroganoff is a delicious and creamy dish that’s perfect for a cozy dinner. You can enjoy all the flavors of the classic recipe without any animal products.

Start with fresh mushrooms and sauté them until they are nicely browned. You can use a mix of your favorite mushrooms for added depth.

Next, make a rich sauce using ingredients like vegetable broth, cashew butter, and spices. This will give the dish a creamy texture without dairy.

Serve your stroganoff over whole wheat pasta or another grain of your choice. It’s comforting and satisfies those cravings for something hearty.

Ingredients

• 8 ounces (225 grams) of mushrooms
• 1 cup (240 mL) vegetable broth
• 2 tablespoons cashew butter
• 1 onion, chopped
• 2 cloves garlic, minced
• 8 ounces (225 grams) whole wheat pasta
• Salt and pepper, to taste

Cooking Instructions

1. Cook the whole wheat pasta according to package instructions.
2. In a large sauté pan, heat olive oil over medium heat.
3. Add chopped onions and minced garlic. Sauté for about 3 minutes.
4. Add mushrooms and cook until browned.
5. Mix in vegetable broth and cashew butter. Stir until combined.
6. Season with salt and pepper.
7. Toss the sauce with the cooked pasta and enjoy!

6) Whole Grain Veggie Burger

A whole grain veggie burger is a delicious choice for a plant-based meal. You can make it using ingredients like brown rice, quinoa, or bulgur. These grains add fiber and nutrients to your burger.

For added flavor, mix in black beans, onions, and spices. You get a savory taste and a satisfying texture with every bite.

These burgers can be grilled or baked, allowing you to enjoy them in so many ways. Serve them on a whole grain bun with your favorite toppings for a tasty meal.

Ingredients

• 1 cup cooked brown rice
• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup finely chopped onion
• 1/2 cup cooked quinoa
• 1 tsp garlic powder
• 1 tsp cumin
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mash the black beans.
3. Mix in the cooked rice, quinoa, onion, and spices.
4. Shape the mixture into patties.
5. Place the patties on a baking sheet and bake for 20 minutes.
6. Flip the patties and bake for another 10 minutes.

7) Spaghetti Squash Pad Thai

Spaghetti Squash Pad Thai is a great twist on the classic dish. You use spaghetti squash instead of traditional rice noodles. This makes it a low-carb, plant-based option that’s both delicious and satisfying.

To start, roast your spaghetti squash. Cut it in half, scoop out the seeds, and bake it at 400°F (200°C) for about 30-40 minutes. When it’s tender, use a fork to shred the flesh into noodle-like strands.

For the sauce, combine peanut butter, lime juice, and a touch of soy sauce. It gives the dish a nice creamy texture and flavor. In a skillet, sauté your favorite veggies like bell peppers and carrots. Toss in the spaghetti squash and add the sauce.

Feel free to add tofu or chicken for extra protein if you like.

Ingredients

• 1 medium spaghetti squash
• 2 tablespoons peanut butter
• 2 tablespoons soy sauce
• 1 tablespoon lime juice
• 1 bell pepper, sliced
• 1 carrot, julienned
• 1 block of firm tofu (optional)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half and remove the seeds.
3. Roast the squash face down on a baking sheet for 30-40 minutes.
4. In a bowl, mix the peanut butter, soy sauce, and lime juice.
5. Sauté the bell pepper and carrot in a skillet.
6. Shred the cooked spaghetti squash into strands.
7. Add the squash to the skillet and stir in the sauce.
8. Serve warm and enjoy!

8) Crispy Baked Tofu Nuggets

Crispy baked tofu nuggets make a delicious snack or meal. They are easy to prepare and can be served with your favorite dipping sauce.

Start with firm tofu for the best texture. You can coat it with a light batter or seasoned flour to add extra crunch. Use unsweetened plant-based milk for the batter.

Bake the nuggets at 400°F (200°C) for around 25 minutes, flipping them halfway through. This gives them a nice golden color and keeps them crispy.

These nuggets are not just tasty; they are also a healthy plant-based option. Enjoy them on their own or add them to salads, bowls, or wraps.

Ingredients

• 14 oz (400 g) firm tofu
• ½ cup unsweetened plant-based milk
• 1 cup seasoned flour
• Cooking spray or oil

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Drain and press the tofu to remove excess moisture.
3. Cut the tofu into nugget-sized pieces.
4. Dip each piece in plant-based milk.
5. Coat with seasoned flour.
6. Arrange on a baking sheet and lightly spray with cooking oil.
7. Bake for 25 minutes, flipping halfway through.

9) Roasted Cauliflower Tacos

Roasted cauliflower tacos are a tasty and easy way to enjoy a plant-based meal. The cauliflower is seasoned and roasted until crispy, giving it a rich flavor.

You can wrap it in warm tortillas. For added creaminess, try topping it with avocado cream. This brings a bright flavor to the tacos.

These tacos are quick to prepare. They take less than 30 minutes from start to finish, making them perfect for a weeknight dinner.

Feel free to add your favorite toppings like salsa, cilantro, or lime juice for extra flavor.

Ingredients

• 1 head cauliflower, chopped
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt to taste
• Tortillas (flour or corn)
• Avocado or avocado cream for topping

Cooking Instructions

1. Preheat the oven to 425°F (220°C).
2. In a bowl, mix olive oil, cumin, paprika, garlic powder, and salt.
3. Toss cauliflower in the spice mix until coated.
4. Spread cauliflower on a baking sheet.
5. Roast for 20 minutes until crispy.
6. Serve in tortillas with avocado cream and toppings.

10) Zucchini Noodles with Avocado Pesto

Zucchini noodles, also known as “zoodles,” are a fantastic alternative to traditional pasta. They are light, healthy, and easy to prepare. Pair them with creamy avocado pesto for a delicious meal.

To make the avocado pesto, you’ll need ripe avocados, fresh basil, garlic, lemon juice, and pine nuts. Blend these ingredients together until smooth. You can adjust the seasoning with salt and pepper to taste.

Once your pesto is ready, spiralize the zucchini into noodles. You can sauté them lightly if you prefer them cooked or serve them raw for a crunchier texture. Toss the zoodles with the avocado pesto until they are well coated.

This dish is not only quick to make but also packed with nutrients. It’s perfect for a light lunch or a quick dinner.

Ingredients

• 2 medium zucchinis
• 2 ripe avocados
• 1 cup fresh basil
• 1 clove garlic
• 2 tablespoons lemon juice
• 1/4 cup pine nuts
• Salt and pepper to taste

Cooking Instructions

1. Spiralize the zucchinis into noodles.
2. In a food processor, blend avocados, basil, garlic, pine nuts, and lemon juice.
3. Then, season with salt and pepper.
4. Toss the zoodles with the avocado pesto until they are evenly coated.