If you’ve been bookmarking whole food plant-based recipes and never cooking them, start here. Fifty recipes built around beans, lentils, tempeh, hemp and veggie-loaded bowls, with a five-night starter week and the protein and fiber numbers for the best dinners.
This post may contain affiliate links.
New to whole food plant-based recipes? Start here. These 50 beginner-friendly dinners, soups, sides and sweets are easy, filling and use everyday ingredients. If a whole food plant-based diet feels like a big leap, begin with the Getting Started Dinner Menu below.
If you’d rather not plan the week yourself, my free plant-based meal plan does it for you. Also, many of the dinners below list their protein and fiber.
Friday: Vegetarian Shepherd’s Pie tastes even better as leftovers, plus it has 24 grams of protein and 25 grams of fiber.
What Are Plant-Based Whole Foods?
Plant-based whole foods come from plants, and you eat them close to their natural form. That means vegetables, fruit, beans, lentils, whole grains, nuts and seeds. For example, think a bowl of lentil soup instead of a veggie burger with a dozen ingredients you can’t pronounce.
Main Dishes
Plant-based main dishes can feel just as hearty as the dinners you grew up on. The trick is texture. Meaty mushrooms, crispy tofu and thick lentils give every bite something to sink your teeth into. Start with whatever sounds good tonight, and you probably won’t miss the meat.
Cozy Dinners
1
Vegetarian Shepherd’s Pie
5 (3)
Savory lentils, mushrooms and vegetables simmer into a hearty, spiced filling that tastes rich and comforting. Everyday ingredients keep the steps simple, and leftovers taste even better the next day.
Torn corn tortillas simmer in smoky red sauce with a savory walnut-and-bean filling and melty cheddar. It’s one pan and about 45 minutes, with no tortilla rolling to learn.
Tender potatoes, chickpeas and carrots simmer in a velvety, fragrant coconut sauce with warming spices. It comes together in about 30 minutes, and you can adjust the heat to suit you.
Meaty portobello caps are packed with bold, Mediterranean-inspired flavor and a tender, juicy bite. They’re easy enough for a weeknight, yet pretty enough to serve to guests.
Golden roasted cauliflower rests on creamy mashed potatoes, drizzled with garlicky rosemary-sage sauce and crunchy pine nuts. You roast one whole head, so the prep is simple and the result looks impressive.
Tender squash strands meet briny olives, juicy sun-dried tomatoes and earthy artichoke hearts for a bright, savory bowl. Baking does most of the work, and the toppings come straight from jars and a bunch of parsley.
Hearty tempeh slices soak up a spicy marinade of tamari, sriracha and garlic for a bold, chewy bite. A simple marinade does the flavoring, and each serving delivers 29 grams of protein.
Crisp, herby falafel sits beside creamy hummus and a colorful mix of fresh, crunchy veggies. Everything goes in one bowl, so it’s easy to build and easy to customize.
Smoky chipotle spices coat sautéed peppers and colorful veggies for a vibrant, savory bowl. Simple sautéing and bold seasoning make it a friendly first bowl for family dinner.
Roasted vegetables turn tender and golden under a creamy, nutty hemp heart sauce. Double the recipe for easy leftovers, and each serving has 21 grams of protein.
Tender-crisp cabbage meets golden, crispy tofu in a savory sauce for a light but satisfying stir fry. It cooks in minutes with everyday spices, and each serving has 26 grams of protein.
Roasted spiralized sweet potatoes get tossed in a creamy almond butter sauce that’s sweet, savory and gently spicy. Roast the noodles, stir the sauce and toss, so there’s no fancy technique.
Crisp, cool lettuce cups hold a bold, savory filling inspired by a favorite restaurant dish. You assemble each wrap at the table, so it’s a fun, low-pressure dinner.
Hearty mushrooms, juicy cherry tomatoes and garlic simmer with the pasta into a savory, satisfying dinner. Everything cooks in one pot in 30 minutes, so cleanup stays easy.
Marinated portobello caps turn juicy and meaty, with savory flavor that delights meat eaters and plant eaters alike. They’re surprisingly easy to make, which makes them a great first veggie burger.
Lightly roasted chickpeas turn crispy and perfectly seasoned, then pile into tacos with creamy avocado and crunchy veggies. They take about 30 minutes and have 24 grams of protein per serving.
A quinoa batter bakes into a crisp-edged, tender gluten-free crust, ready for pesto and your favorite toppings. Because it’s a simple batter, there’s no dough to knead.
Soup is the easiest way to get a pot of plant-based comfort on the table. The trick is creaminess. Blended cashews, coconut milk, red lentils and potatoes make every spoonful feel rich and satisfying without any dairy. Most of my soups start the same way: sauté garlic and onion, add homemade vegetable stock, then simmer. Soup freezes well too, so portion it into Souper Cubes for a ready lunch one thaw away.
18
Split Pea Soup
4.77 (56)
Tender carrots, savory garlic and fragrant thyme simmer into a thick, hearty, cozy soup. It’s a one-pot recipe, so it’s an easy first soup for lunch or dinner.
Creamy coconut milk, zesty lime and fragrant lemongrass wrap around earthy mushrooms, sweet carrots and buttery cashews. Everyday vegetables and a gentle chili kick make this a friendly first take on tom kha.
Canned tomatoes, herbs, zucchini and carrots blend into a creamy, savory soup that tastes like a childhood favorite. Canned tomatoes keep it easy, so you can make it any time of year.
Red lentils melt into a thick, satisfying soup with fire-roasted vegetables and warming spices. They cook down without soaking, and each serving has 21 grams of protein and 25 grams of fiber.
Blended cashews make this carrot ginger soup silky, creamy and satisfying, with a bright, warming zing. You simply blend it smooth, so it’s an easy first soup.
Smoky roasted red peppers and creamy sweet potatoes meet smoked paprika and lemon in a velvety soup. A swirl of cashew cream finishes it, which makes a simple soup feel special.
Roasted pumpkin, toasted garlic and sweet onion blend with coconut milk into a velvety, deeply flavored soup. The method is beautifully simple: roast, blend and serve.
Chewy barley and tender vegetables make a hearty, filling soup full of savory flavor. It’s made in one pot in under an hour, and leftovers reheat well.
Plant-based side dishes can steal the show at any dinner. The trick is browning. Roasting turns Brussels sprouts, butternut squash and cabbage wedges sweet and crispy-edged, while garlic, lemon and fresh herbs add brightness. Every side here goes with any dinner on this list. In fact, I’d happily put the Oven Roasted Brussels Sprouts and Sautéed Green Beans on a holiday table.
28
Roasted Brussels Sprouts
5 (5)
Caramelized, crisp-edged Brussels sprouts get tossed with sweet, crunchy maple walnuts. Roasting does the work, so it’s an easy way to win over sprout skeptics.
Crispy-edged, melt-in-your-mouth butternut cubes taste savory with garlic, rosemary, thyme and sage. Just chop, season and roast for an easy, cozy autumn side.
Crisp-tender green beans sizzle in garlic, lemon and a little crushed red pepper heat. They cook in a skillet in just a few minutes, which suits beginners well.
Caramelized cabbage wedges turn rich and tender, with garlic, lemon zest and fresh parsley. Just season and roast, so it’s an easy way to cook cabbage for the first time.
Tender potatoes, crunchy celery, briny olives and tangy pickles toss in a zesty dill and mustard dressing. There’s no mayo to whisk, so the dressing is a simple stir-together.
Farfalle pasta, peppery arugula, creamy cannellini beans and crisp red pepper make a fresh, hearty salad. Toss everything together in one bowl for an easy, make-ahead lunch.
Steamed or boiled edamame turns tender, bright green and lightly salted, ready to eat straight from the pod. It takes just minutes, so it’s the easiest high-protein snack to start with.
Plant-based desserts can taste just as indulgent as the treats you grew up on. The trick is creaminess. Fruit and coconut milk blend into silky sorbets, and dates and peanut butter make creamy fudge. Chocolate keeps the brownies and smoothie bowl rich. Enjoy them with abandon, share them with friends or eat them curled up with a good book. Not sure where to start? Try these six: two sorbets, banana nice cream, brownies, fudge bites and a chocolate smoothie bowl.
36
5-Minute Mango Sorbet
5 (4)
Mango blends into a smooth, bright and tropical sorbet that tastes like pure fruit. It needs only three ingredients, five minutes and no ice cream maker.
Thick, fudgy brownies deliver deep chocolate flavor in a vegan, gluten-free treat. The batter is simple to mix, so they’re a friendly first plant-based bake.
Creamy peanut butter fudge sweetened with Medjool dates gets a chocolate drizzle and flaky sea salt. No baking is required, so you can whip them up in minutes and freeze.
Rich coconut milk and juicy blackberries freeze into a creamy, scoopable, dairy-free sorbet. It needs just four ingredients, and you simply blend, freeze and stir.
Frozen bananas blend into a creamy, soft-serve-style treat with a vivid blue color from spirulina. Blending is the only step, so it’s a fun, easy dessert or breakfast.
Plant-based staples can taste even better than the jars and cartons at the store. The trick is blending your own. A lot of processing sneaks in through store-bought sauces, milks and toppings, so I make them at home. That way, you control every ingredient, from silky cashew cream to herby pesto. For cashew cream and homemade nut milks, I rely on a high-speed blender like the Vitamix Ascent Series.
42
Silky Cashew Cream
4.94 (32)
Silky, mild cashew cream blends smooth, then turns into sour cream, ranch dip or whipped topping. Only three ingredients and one big batch make it simple to freeze and flavor later.
Light, airy, creamy coconut whipped cream is a dairy-free topping for fruit, breakfast foods and desserts. Simple ingredients and a quick whip keep it easy for first-timers.
Savory vegan parmesan sprinkles over pizza, pasta and veggies with a salty, cheesy flavor. It’s easy to whip up and store, so it’s a simple pantry topper.
Rolled oats blend into super creamy oat milk with warm maple, vanilla and a hint of coconut. Oats and water in a blender make it a simple first homemade milk.
Fresh basil and garlic blend with walnuts into a bright, herby pesto with authentic Italian flavor. Just blend and spoon it over pasta for a great first homemade sauce.
Sun-dried tomatoes blend into a rich, tangy, savory pesto with deep, concentrated flavor. Stir it into pizza, salads, soups, toast or bowls for easy flavor.
Whole food plant-based recipes center on vegetables, fruits, beans, lentils, whole grains, nuts and seeds. They use as little processing as possible and no meat. In this collection, that means dinners like chickpea tacos and shepherd’s pie, plus soups, sides and homemade staples.
Can you use oil in whole food plant-based recipes?
Some people who follow a strict whole food plant-based approach skip oil completely, and others use a little. In this collection, most dinners cook with a bit of olive, avocado or coconut oil. However, the coconut Thai soup, banana nice cream, cashew cream and several others use none. If you’d rather skip it, sauté in a splash of vegetable broth or water.
What are the easiest whole food plant-based recipes for beginners?
Start with the Crispy Chickpea Tacos, which take about 30 minutes. Next, try the 30-Minute Vegan One-Pot Pasta or Red Lentil Soup, and the soup makes lunches for days. Then follow the five-dinner week near the top, which strings those together with two more. That way, you’ll know exactly what to cook each night.
Where do you get protein in whole food plant-based recipes?
Protein comes from beans, lentils, tempeh, tofu, hemp and nuts. For example, per serving, the Spicy Marinated Tempeh Bowl has 29 grams and the Cabbage Stir Fry has 26 grams. Also, the Vegetarian Shepherd’s Pie and Crispy Chickpea Tacos each have 24 grams, per their recipe cards.
Are whole food plant-based recipes the same as vegan recipes?
Not quite. A whole food plant-based approach focuses on minimally processed plants, while vegan simply means no animal products. Eggs aren’t plant-based, so there’s a flax egg recipe on this list. That said, a few recipes, such as the Vegetarian Shepherd’s Pie, call for grass-fed butter. If you’re cooking fully dairy-free, check the recipe card first.
I’m the mom who swapped Lucky Charms for green smoothies— and never looked back. Here you’ll find smoothie recipes and plant-based recipes made simple and tasty.
