Vegan recipes

Most rely on simple plant staples like beans, lentils, tofu, nuts, coconut milk and plenty of vegetables. The tips suggest ways to boost protein and savory flavor, and flag ingredients worth checking, since some packaged products contain hidden animal ingredients. Many recipes are also gluten-free or easily adapted.

Common questions

What are easy vegan dinners for beginners?

Start with familiar formats: chickpea curry with coconut milk, black bean tacos, pasta with tomato sauce and white beans, peanut noodles with tofu, lentil soup, or vegetable fried rice without egg. These rely on pantry staples and need no special products. Once comfortable, try tofu scrambles and cashew-based creamy sauces.

How do I get enough protein on a vegan diet?

Include a protein source at each meal, such as tofu, tempeh, edamame, lentils, beans, chickpeas, seitan, nuts, seeds or soy milk. Eating a variety of plant proteins over the day covers your amino acid needs. If you have specific nutritional goals, a registered dietitian can help you plan.

What should vegans check on ingredient labels?

Look out for dairy derivatives like whey, casein and milk powder; egg in some pasta and noodles; honey; gelatin; fish sauce, Worcestershire sauce and some curry pastes containing shrimp or anchovies. Some sugar is processed with bone char, and certain wines use animal-based fining agents. A certified vegan label makes shopping easier.

What can I use instead of eggs and dairy in vegan cooking?

Silken tofu works for creamy sauces and scrambles; coconut milk or cashew cream replaces heavy cream; nutritional yeast adds cheesy flavor; and plant butter or olive oil replaces dairy butter. In baking, a flax egg (ground flaxseed and water) or aquafaba can stand in for eggs. Results vary by recipe.