Easy vegetarian/vegan recipes roundup

Hello, friends! I hope you had a great week. I am here today to share with you some of my favourite go-to recipes for vegetarian/vegan-friendly meals and snacks. Whether you’re new to the vegetarian lifestyle, are having some vegetarian friends over for a dinner, or just want to try out something new that doesn’t involve on meat/animal products, this is the post for you!

Before I get into the main content of the post, a little update about the blog. I’ve now purchased my own domain, so I officially own the blog! I’m really excited about this step forward. Owning my blog is more professional, will make it easier to find in search engines like Google and will help me establish myself more as a blogger and individual on the internet. If you haven’t noticed, the URL is now thisisjennasjourney.com. In case you’re still using the old link don’t worry because you will automatically be directed to the new page.

News aside, let’s get on to the main content of the post. In front of each recipe, I’ll put a (V) if it’s vegetarian, or (Ve) if it’s vegan. This way it’s easier for you to quickly scroll through the recipes and find something to your liking.

I’ve provided some of my own recipes, as well as my favourite ones from around the web. Enjoy the post!

Breakfast

1. (Ve) Vegan French Toast by Minimalist Baker. This recipe = life. When I was little, french toast was a regular breakfast for me. I would wake up in the morning to smell my mom preparing it before I ran off to school; it’s very nostalgic for me. Funny enough, I didn’t really like french toast that much when I was younger, but as I got older it grew on me (get it? Grew on me as I got older? Haha, wow I’m bad at jokes…). This recipe is easy to make and very quick so it’s perfect for a busy morning. I usually use maple syrup instead of agave because that’s what I have on hand; you could also use honey if you’re not vegan. I also like to add shredded coconut to the batter before cooking; this adds a nice, buttery flavour. Sometimes I’ll add cacao powder if I’m craving something chocolaty.

2. (V) Savoury Avocado Toast with Egg and Hummus. I put this in the breakfast section but I often have it for lunch and dinner as well because of how versatile and delicious it is. All you need is a good bread (my favourites are Farm Boy’s pumpernickel rye and multigrain sourdough), hummus, an avocado, eggs and (optional toppings, but highly recommended) hemp seeds, nutritional yeast and black pepper.

This only takes about five minutes, so it’s great when you want a filling meal in a hurry. Simply toast your bread, and while that’s happening fry your eggs in a pan to your preferred doneness (is that a word? If not, it is now). When the toast is ready, spread hummus on the bottom, then mash up half an avocado (or a whole one, you do you) and put that on top of the hummus. Next, add your fried eggs on top of the avocado, then sprinkle on any other additional toppings. This is probably one of my favourite things to eat because it combines most of my favourite foods in one amazing meal.

3. (V/Ve) Banana Blueberry Peanut Butter Oatmeal (or any oatmeal, really). This is another quick meal idea; if you have a bit of time, though, you could prepare the oatmeal in a different way than what I normally do. Sometimes I’ll follow online recipes for oatmeal, but most of the time I just make my own mix of random deliciousness. My base is usually the same despite what toppings I use:

1/3-1/2 cup rolled oats
1/4 cup egg whites (don’t judge, it’s added protein and keeps me fuller for longer, plus it makes the oatmeal fluffy) — omit if you’re vegan and just add an equivalent amount of non-dairy milk
~1/2 cup almond milk (or any other dairy/non-dairy options; coconut milk is also great!)
1 tsp chia seeds
1 tsp ground flax
1/2 tsp vanilla extract
1/2 tsp cinnamon

Granted, I don’t measure these ingredients when I use them, so these are rough estimates. If you like tougher oats, use less liquids; if you like more liquidy ones, use more. It’s entirely up to you! How you cook it depends on how much time you have and what sort of consistency you like. Here are the four ways I prepare my oats:

• When I’m short on time: Mix all the base ingredients together and pop them into the microwave for 2 1/2 to 3 minutes. You may have to stir them halfway through to avoid the mix from overflowing. This cooking method produces tougher, chewy oats. This is a great recipe for when you’re away at a hotel, too!
• When I have a bit of time: First pour the almond milk into a sauce pan and set it to boil. Once it does, turn the heat down to low and add all of the other base ingredients in. You may need to add more milk or water to the mix as you cook it. I also like to add 1/2 mashed banana about halfway through cooking time when I prepare my oats this way. Depending on the texture you like, I tend to cook it this way for 10-15 minutes. More time = less chewy.
• When you have time on the weekend but not during the week: A crockpot is a magical thing and allows you to prepare an entire week’s worth of oatmeal in just a few hours. This recipe works best with steel cut oats; adjust each portion to be about 1/4 cup steel cut oats for every 1/3 to 1/2 cup rolled oats. You’ll also want to have about 1 cup of liquid to every 1/4 cup oats for this. I also omit the egg whites for this cooking method. I’m sure you could cook them this way, but I have yet to try it. Simply pour all the ingredients into the crockpot, mix them a little, and set it on low heat for about 6-8 hours. This is a great way to get your cooking done without standing over the stove. You can leave the house for the day and come back to a whole pot of oatmeal!
• When you have a few minutes the night before: Another recipe where I omit the egg whites because, well, they’ll be raw (ew). Instead, I increase the amount of almond milk to about 1 cup and put all of the ingredients into a container, such as a mason jar. Shake the mixture up, then pop the jar into the fridge overnight. In the morning, you’ll have a nutritious breakfast without any more work! When you’re ready to eat it, add any toppings you want (fruit, seeds, nut butter, etc.) Don’t add them the night before because they’ll get all soggy (unless you like that, no judging here). You’ll get chewy oats with this, and they’re great to eat cold on a hot day. You could microwave them if you wish; if you decide to, only do so for 30 seconds to 1 minute. This is another great method for a night spent in a hotel.

As you can see, oatmeal is very versatile and an easy breakfast to make no matter how much time you have or where you are. Once you have the base made, there’s so many different topping combinations you can make: my favourite is to add sliced banana, frozen blueberries and peanut butter. Other great ingredients to add include pumpkin/sunflower seeds, hemp seeds, cacao nibs, berries or other fruits, other nut butters/spreads, jam/fruity spreads, nutmeg, cacao powder, shredded coconut and more!

4. (V) Whole Wheat Coconut Pancakes: Whenever I tell my mom that I’m making pancakes she gets SO excited because she loves this recipe. I came up with it one day when I realized we were out of pancake mix and I already told her that I would make her pancakes…probably one of the best accidental discoveries I’ve made. The flavour of coconut really shines in this recipe, and the pancakes are pretty filling unlike regular pancakes that quickly pass through your digestive system without the added fibre. Here’s what you’ll need:

1/2 cup whole wheat flour/whole wheat pastry flour (to get a rich, nutty flavour and for extra fibre/B vitamins)
1/4 cup milk
1 egg
1 tsp vanilla extract
1 tbsp coconut oil, melted
1 tbsp shredded coconut
1/2 tsp cinnamon
1/2 tsp baking soda
1/4 cup added extra fillers like blueberries, banana slices, chocolate chunks, etc.
Additional items for topping (berries or other fruits, maple syrup)

I think we all know how to cook pancakes. In case you don’t, though, just mix all of the ingredients together, let the batter sit for a few minutes, and pour enough batter into a frying pan on medium heat so you get about 6 inch circles. Flip the pancakes when the batter starts to bubble in the centre. This recipe makes about three large pancakes, or 4-6 small (6 inch) ones.

5. (Ve) Tofu scramble by Minimalist Baker. I love making this! Although I regularly have scrambled eggs, this is a nice way to switch it up and make it vegan. If you’ve never tried a tofu scramble before, you may be hesitant to try this out. Trust me, it’s delicious! Granted, it doesn’t taste exactly like eggs, but it is still a delicious meal idea I really recommend trying out! Serve it with avocado, sliced tomatoes and toast and you’re in for a very satisfying meal! You can also use leftover tofu scramble to make tacos (just put the leftovers in a hard shell tortilla with your usual taco toppings)!

Lunch

1. (V/Ve) Buddha Bowl: Another recipe that is easy to find online and is made in a variety of different ways; I’ve been making it for so long that I’ve created my own standard recipe. This is a great idea for meal-prepping for the week. In high school I would cook everything on a Sunday morning, put my lunches into containers, and each morning I’d just grab a container and go. Here’s what my buddha bowls typically consist of:

• ~1-2 cups of leafy greens, like baby spinach or kale
• Roasted veggies. I chop up a bunch of veggies, throw them into a big pan, stir them around with some olive oil, balsamic vinegar, cinnamon and cumin, and then bake them in the oven at 400°C for about 40 to 45 minutes, stirring every fifteen minutes or so. My combo of veggies changes depending on what we have in the fridge that week, but usually there’s broccoli, cauliflower, carrots, brussel sprouts, bell peppers, and mushrooms. I also like to use asparagus and green beans when we have them.
• A starchy vegetable. While the pan of vegetables is roasting, I also will roast another pan of sweet potato, cut into chunks. I’ll cook up one full sweet potato, as well as a squash (acorn and buttercup are my favourites). If we have them, I’ll also cook beets and turnip. I sprinkle on a bit of cinnamon and then cook this mixture for about an hour and fifteen minutes to an hour and a half. When the sweet potatoes can easily be poked through with a fork you know the mix is done.
• At least 1/2 cup of grains. Like other recipes, I don’t usually measure what I’m adding, but I try to make sure I’m getting at least a full serving of grains each meal. My favourites include quinoa (one of the few grains that are also a complete protein!), wild or black rice (yes it’s a thing, look it up), freekeh, barley, and lentils. I make a big pot of grains (I tend to mix them, too) while the veggies are cooking. Prepare the grains according to the instructions for whichever grain you choose; if you’re combining grains, cook them all for the longest amount of time required. That way you know that they’ll all be thoroughly cooked. In addition, once the grains are cooked I like to mix a can of black beans or chickpeas with them for add a serious complex carbohydrate/protein punch to my meal.
• A protein source. If you are only adding about half a cup of grains, I recommend adding an additional protein source to your bowl. If you have a full cup of grains that are high in protein (like quinoa, or freekeh/barley with beans) then you don’t have to. I like adding veggie meat slices, tofu, or tempeh. Sometimes I’ll add hard boiled eggs.
• A source of good fats. It is very important to consume fats in your diet for replenishing and repairing your cell membranes that surround practically every one of your cells, as well as for protecting your organs, insulating your body, and acting as a source of energy. I always add half an avocado to my bowl. You can also drizzle olive oil on your bowl if you want extra fats or aren’t a big fan of avocado (don’t know how you couldn’t be, though…)
• Sauce/toppings. The best part of the dish! This is when you can really add a great flavour booster. My favourite sauces/toppings include hummus, mustard, a creamy tahini, tzatziki, or even a hearty tomato sauce. I also like to add hemp seeds, sliced cherry tomatoes, olives, sunflower seeds, and then sprinkle on some nutritional yeast for B12 and black pepper.

This meal may sound very complicated to make, but I promise you it’s not! When you’re trying it out for the first few times, you may get overwhelmed by preparing so many things at once. If that’s the case, try cooking them at different times. Try roasting the veggies on Saturday night and cooking the grains on Sunday. Whatever works for you! The more you make this dish, the faster and easier it’ll be to prepare. Aside from the cooking time, it now takes me less than five minutes to put a bowl together when I’m craving it, just because I already have everything prepared; it’s just a matter of putting everything in one bowl. The great thing about this dish is that it is easily customizable so you can rarely get bored of it. You can switch up the veggies you use, try a new sauce, add some different toppings, or create a new mix of grains. It’s all up to you!

2. (Ve) Veggie Meat Sandwich/Wrap (no, it’s not real meat): Another easy recipe that I make when I’m in a hurry or craving it is a simple sandwich or wrap. All you need is a good bread or wrap, hummus, a handful spinach/other greens, veggie meat slices like Yves turkey or ham (they’re so good and really do taste like meat!), black pepper, and any other ingredients that you like to add (cheese, tomato slices, etc.) Just put it all into a sandwich or roll it up in a wrap, eat it on the go or while reading a good book, whatever your circumstances are.

3. (V/Ve) Leftovers: Pretty self-explanatory. If you have anything left over from another meal a day or two before, this is usually a go-to. For me, this often includes whole wheat pasta with some sort of homemade sauce, veggies and a protein, or another grain like barley or quinoa with curry/stir fry. Easy-peasy but still nutritious and delicious!

4. (Ve) Lentil soup. I think I could live on soup, to be honest. Not the same soup my whole life, but a variety of soups. Soup + good bread = bliss. Lentil soups make for a filling, hearty meal, full of protein, complex carbs and flavour. They’re very cheap, too, so this is a perfect meal for anyone on a budget. You can make soups in big batches, which makes it great for the whole family or freezing for months. I’ve been making this Glowing Spiced Lentil Soup from Oh She Glows for years and it never fails to satisfy me. Don’t have time to stand over the soup while it’s cooking? Try this Slow-Cooker Moroccan Lentil Soup by EatingWell. It’s full of veggies and flavour, so you really are getting a well-rounded meal. Alternatively, you could make this on the stovetop. I’ve done this before by preparing the ingredients as I would for another recipe. For instance, follow the instructions for the Oh She Glows soup, but use the ingredients required for the EatingWell soup. You could switch this around, too, and make the Oh She Glows one in the slow cooker. Slow cooking lentils gives them a tougher texture while cooking them over the stovetop tends to soften them a bit more. I prefer softer lentils, so I usually make soups on the stovetop. Nonetheless, slow cookers are excellent when you have a busy life but still want a nice, home-cooked meal!

Dinner

1. (Ve) Lentil Meatloaf. It probably sounds funny to put these two words in the same name, but yes, lentil meatloaf. It’s soooo good, super filling, and a great source of vitamins, minerals, protein and complex carbohydrates. This is a great dish to use for leftovers for the next few days. It’s also inexpensive to make, since lentils are so cheap (it can cost less than two dollars for enough lentils to make around eight servings!). Here’s a great recipe by Ambitious Kitchen, and another by The Simple Veganista. This one by Oh She Glows was the first lentil meatloaf I ever made, back when I purchased the cookbook in 2014, and it’s still a recipe I rely on. There are plenty of other recipes out there, and I encourage you to do some exploring of your own! This gluten free one by Ambitious Kitchen is also amazing, but it uses black beans instead of lentils for the loaf. It also uses a yummy avocado topping that provides some fats and a creamy texture.

2. (V/Ve) Pita Pizzas. This is an easy, quick meal to fix up when you’re feeling really lazy and is super customizable so you can make the family dinner even if everyone has different tastes. You can even throw a pita pizza party if you want (if I threw that party, would anyone come?)! You can have everyone customize their pizza to their own liking, then pop them all into the oven and a few minutes later you have a great meal. Here’s what you need:

Pita bread (I prefer whole wheat)
Olive oil
Tomato sauce/pizza sauce (homemade or from a can)
Shredded cheese (can be vegan cheese if you want)
Tomato slices
Garlic cloves, sliced
Basil leaves
Any veggies, greens or other toppings that you like, sliced
Spices like oregano, thyme and paprika, for seasoning

Drizzle olive oil over the pita and spread it with a knife or piece of paper towel. Sprinkle on the spices to your desired amount. Spread the tomato sauce onto the pita, then add the basil leaves and chopped pieces of garlic. Sprinkle the cheese on top, then add whatever toppings you like on top. Once its ready, stick the whole thing in the oven for about ten to twelve minutes at 400°C. When you take it out of the oven, allow the pita pizzas to cool for about five minutes. Use a pizza cutter or paring knife to cut them into two or four slices. Enjoy!

3. (Ve) Chickpea Curry. There are a variety of ways to make curry, all of which can easily be made vegetarian or even vegan. This one with just chickpeas and this one with sweet potato are both vegan, but are full of good fats, carbs and proteins to make a well-rounded meal if you pair them with a grain. There’s also many out there that include lots of veggies, or potatoes; I’ve made this chickpea curry soup with cauliflower, but I just use less liquid to make it more like a curry. Curry is so versatile and I never get bored of them; they’re easy to freeze, so you can make a big batch and have leftovers for months after. In addition, things like chickpeas and coconut milk and rather inexpensive, so this is an affordable option for a wholesome meal.

4. (V/Ve) Veggie Burgers. There’s a lot of great pre-made veggie burgers out there, but you can also make amazing ones from scratch. This recipe is really delicious if you like beans (like me!). This one makes use of portobello mushrooms and has a more “meaty” flavour, so if you’re not a big fan of black beans, they are masked pretty well in this recipe. This vegan one omits beans and instead uses tempeh and lentils as the base; this vegan one is also gluten free. This last vegan one uses tofu as the base. I have plenty more I could list, but this shows you just a sample of how many there really are out there!

5. (V) Shakshouka. I only discovered this dish last year on a trip to New York City, and ohmahgawd I felt like a new person when I tried it for the first time. Shakshouka is a Tunisian dish that is popular all over the Middle East. In Arabic, “shakshuka” means “mixture” which makes sense because of what the dish is made of. I tried authentic shakshouka for dinner at an amazing restaurant called Hummus Kitchen, but it is usually served as a breakfast dish with pita or challah. Like the name dictates, I of course had it with a home-made pita and fresh hummus. That was probably one of the best meals I’ve ever had. I now love making this dish, and I eat eggs at any time of day, but most often I make it for dinner. It’s essentially poached egg submerged into a hearty tomato sauce with spices like cumin. It’s so simple to make, yet so satisfying. I kind of want to make it now…ANYWAY, here’s a great recipe. You can add your own ingredients to it; bell pepper, zucchini and parsley would taste great in shakshouka. Here’s a basic shakshouka recipe I’d recommend; this one I haven’t tried but contains eggplant and looks really good; here’s one that is less saucy, more skillet-y (yes, I know that’s not a word) which uses asparagus and sweet potato.

Snacks

1. (Ve) Chocolate Chia Energy Bars from Running on Real Food. I had been searching for a copy-cat Lara Bar recipe for awhile that I actually enjoy. Lara Bars are one of my favourite snacks, but they can be pretty expensive and I don’t like how much waste comes from packaged granola bars (especially when you’re eating one nearly every day like me). I honestly think that this recipe is just as good if not better than Lara Bars, and it’s cheaper to prepare an entire batch than to go out and buy a whole box of bars. These are no-bake bars, which means you simply prepare the mix, spread it into a pan, pop the pan into the freezer for a bit, and you’re done! They’re made of energy-packed ingredients like dates and walnuts, and the cacao powder gives them a nice dark chocolate flavour. They’re great for after a workout or just when you’re craving something sweet. You can also make them into balls, which are a fun, portable snack!

2. (V) Cookies! I’ve had two main recipes that I’ve been making for years: Chocolate almond butter cookies from Sally’s Baking Addiction, and Chocolate Chunk Oatmeal Cookies from Ambitious Kitchen. The almond butter cookies can be made chewy or crunchy, depending on how long you cook them for. Sometimes when I don’t have almond butter on hand (because almond butter is $$$) I’ll use natural creamy peanut butter. The oatmeal cookies are great because they use coconut oil for some good fats and oatmeal for a chewy flavour with a bit of added fibre.

3. (Ve) Trail Mix. You could purchase pre-made trail mix, but that’s not practical for me because it’s often expensive and I like to change around what I have in my trail mix. I have trail mix as a snack pretty much every day, and it’s always something I really enjoy. My trail mix usually have some sort of nuts (I always use almonds, pistachios and walnuts), seeds (always peptic and sunflower seeds), cereal (Cheerios and bran flakes or life cereal), dried fruit (raisins, dates, figs), popcorn if I made some recently, and something sweet like dark chocolate covered coffee beans or just some chocolate chunks. Personalize it however you like, add your favourite ingredients, and enjoy on-the-go or at home. A quick and easy snack with all sorts of good nutrients for your body.

4. (Ve) Hummus and crackers, veggies…really just about anything. I love hummus a lot. Like, a lot a lot. I put it on just about everything, so I don’t think you can go wrong pairing it with another food. Hummus spread on crackers or used as a dip for veggies is a great way to get complex carbs, fats and proteins; if you have toast with hummus, you are mixing the right amino acids to get a complete protein! You can pack this up for a satisfying on-the-go snack.

5. (Ve) Fruit with nut/seed butter. Another great portable snack. Apples with peanut butter are my favourite, but banana and pear slices with almond/sunflower seed butter are delicious, too. You can enhance the flavour and make this even fancier by sprinkling on some coconut flakes and cinnamon! For any of these portable recipes I suggested, use a reusable container to save costs and the environment. You can purchase little condiment containers for spreads or dips, and a slightly larger snack container for the fruits/veggies/crackers. Some containers even have the dip jar built in! Do our planet a favour by not using plastic bags or cutlery.

6. (V) Greek yogurt with toppings. This is a satisfying, protein-packed snack idea that will keep you full in between meals. Use plain greek yogurt so you’re not overloaded with the weird ingredients/fruits added with flavoured yogurts, then add any toppings you like! Dried fruits, seeds, nut butter/jam, cinnamon…the possibilities are endless!

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I could mention so many other great recipes, but to keep this post at a decent length I’ll end here. If you would like more recommendations or want a specific idea, feel free to send me a message or fill out the contact form on my home page.

Keep in mind, many food items are already vegetarian and/or vegan. Grilled cheese is vegetarian; peanut butter sandwiches are vegan. Cereal, ice cream, Kraft Dinner, crackers and chips, toast, drinks from places like Starbucks or Tim Hortons, Oreos…all of these are vegetarian (some even vegan, like Oreos!) Many restaurants offer vegetarian options; less so for vegans, but the demand is growing so you will likely see the number of vegan restaurants and options available grow in the near future. I wrote this blog post about eating vegetarian/vegan during holidays and at restaurants, so if you haven’t checked it out yet there are some good tips to approach eating out while following these lifestyles.

Being vegetarian is easy, despite what you may think. I’m not vegan so I can’t speak for them, but I would imagine that the transition is just like mine into vegetarianism; with a little bit of planning and work, it is very simple to eat well, sustainably. I hope that you enjoyed this post, and perhaps it inspired you to get in the kitchen tonight. I love cooking and baking, so sharing some of my favourite dishes with you is my way of spreading this passion. Food is such an important part of culture around the world, but in North America we don’t really have much of a food culture anymore. The more we cook both on our own and with others, the more we share this food around a table while telling stories or talking about life, the sooner we can rebuild our food culture. Food has a way of connecting people from all over the place; if you are vegetarian, sharing a delicious veg-friendly meal with your non-vegetarian friends is a great way to share this important aspect of your life with them. Even just trying something new with friends one night is a way of connecting face to face, which we desperately need in today’s technologically-driven society where life is mainly experienced behind a screen.

You may be thinking that I’m being a little dramatic in this post. It’s supposed to be about recipes, right? Like I said, food is so important in our lives. It is so much more than just a life-sustaining element. It’s a social “glue,” if you will. Experiencing as many food cultures as possible and engaging with the people you prepare and eat the food with will enhance your life in so many ways. An added bonus of eating vegetarian or vegan is that you can do all of these great things in a sustainable manner. Why not give it a try?

That’s all for today! I’m curious, do you have any vegetarian/vegan recipes that you love making? If so, what’s your favourite? Let me know in the comments!

Until next time 🙂