The idea of going vegan can be daunting, especially since you can’t have any animal products. Without any meat, dairy, and other animal products, you’re left with a plate full of plants (let’s be honest, that doesn’t sound very appealing). That’s why we’ve decided to give you 3 easy vegan dinner recipes to try out. These recipes are very easy to follow, they contain ingredients that can be found in most South African supermarkets and these recipes are perfect for a vegan only dinner.
All of these recipes yield enough food for 4 people, just adjust the quantities if you’re feeding more or less people.
Feel free to tag us when you post your pictures of these 3 easy vegan dinner recipes online. You can use @shelfsquad.co when tagging us. We’d really love to see your cooking, and we’ll feature you on our social media (who knows maybe you’ll become internet famous).
BLACK BEAN & QUINOA CHILLI BOWL
The first easy vegan dinner recipe that we’ve got for you is this black bean & quinoa chilli bowl.
Yes, the title says “chilli” but this vegan recipe is not too hot at all and you can also leave out the chilli if you really want to. Remember, cooking is an art and an expression, so you don’t need to follow all the rules. The ingredient list should merely act as a guideline.
For all the canned ingredients, you will have to drain the liquid from the contents.
Try to use the garlic clove instead of crushed garlic. Did you know that the way you chop the garlic clove releases a different flavour?
According to The Kitchn, “Whole garlic will simply add a subtle and slightly sweet garlic flavour to dishes. Crushing the cloves releases a little of the sulfur, making the garlic flavour a little stronger. Roughly chopped garlic dials up the flavour yet again.”
Like we mentioned this recipe makes use of chilli, but feel free to omit the chilli or use less of the chilli if you fear that it might be too hot. But, we highly suggest to keep the chilli, it adds an amazing flavour to the entire dish.
This recipe contains one of our favourite plant based ingredients, quinoa. Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
Fun fact, according to the Merriam-Webster Dictionary, it’s actually pronounced as keen-waa.
You will need a large frying pan to prepare this dish.
- Can of black beans
- One garlic clove, crushed
- One onion, chopped
- One teaspoon chilli powder
- 180g quinoa
- Can of corn kernels
- One red pepper, diced
- Can chopped and peeled tomatoes, just add this in the pot/pan, you don’t need to drain and rinse the tomatoes
- 750ml vegetable stock
- One teaspoon ground cumin
In a large frying pan heat 1 tablespoon of cooking oil over a medium heat and sauté the onion and red pepper for about 5 minutes until the onion is softened and translucent.
Add the crushed garlic and cook for 30 seconds, until golden and fragrant.
Stir in 750ml of vegetable stock and canned tomatoes and wait for it to boil.
Then add the quinoa, salt (to taste), chilli powder, cumin and cayenne pepper.
Simmer over a medium high heat until the quinoa softens (about 20 minutes).
Add the corn kernels and black beans and simmer for a further 2-3 minutes to heat the beans and corn kernels.
BROCCOLI & MUSHROOM STIR FRY
If you decide to become a full blown vegan, then stir fry is going to become one of your best friends.
The beauty of stir fry’s are that they contain plenty of vegetables and other plant based ingredients which provide essential nutrients. And not to mention that stir fry’s are absolutely delicious.
Note: This recipe contains nuts.
- One cup of rice
- 350g broccoli florets
- ¾ red onion, chop this into pieces
- Three garlic cloves, crushed
- 250g mushrooms, sliced
- One thumb ginger, grated
- 125ml vegetable stock
- 100g carrot, grated
- 40g cashew nuts
- Two tablespoons vinegar
- Two tablespoons soy sauce
- One tablespoon sugar
- Two tablespoon sesame seeds
In a pot add 1 cup of rice and boiling water to cover.
Add salt to taste, and cook the rice, adding water occasionally until cooked, for about 20 minutes.
In a large frying pan on a medium high heat, add 1 tablespoon of cooking oil,broccoli, onion, garlic, mushrooms, ginger and 125ml of vegetable stock.
Stir often until the broccoli is soft and onions are translucent. (About 15 minutes or as desired)
Add more vegetable stock if needed to prevent vegetables from sticking.
Stir in the grated carrot, cashews, vinegar, soy sauce and sugar. Let it simmer for about 2 minutes and sprinkle with sesame seeds.
THAI PINEAPPLE FRIED RICE
Ok let’s be honest, we quite love Thai food. There’s just something about the flavours working together to create this amazing culinary experience.
For this recipe you will need to chill the rice once you’ve cooked it. This is to create that Thai fried rice effect.
Note: This recipe contains nuts.
- 250g basmati rice
- One onion, chopped
- Four garlic cloves, crushed
- 250g carrots, julienned
- One red pepper, julienned
- Three spring onions, diced
- 1.5 cup of pineapple, cut into pieces
- 250g peas
- 150g cashews
- 1.5 tablespoon of soy sauce
- 1.5 tablespoon of curry powder
- Fresh coriander
In a pot, on a medium heat, add boiling water and then add the rice. Make sure the rice is covered with the water. Cook for around 15 to 20 minutes, add water if needed. Turn off the heat and let it steam for around 10 minutes with the lid on. Once cooked, place the rice in the fridge to chill.
In a large pan, heat 1 tablespoon of cooking oil and sautè the chopped onion for about 3 minutes, until translucent. Then add the garlic, the carrots and the red pepper. Cook for a further 3 minutes.
Stir in the chilled rice and season with the curry powder and the soy sauce. Next, add the pineapple, the peas, the spring onions and the cashews. Season with salt and black pepper. And stir until well combined. Serve with the fresh coriander as garnish and enjoy!
You will notice that all of these vegan dinner recipes are very quick and easy to prepare, that’s why we absolutely love these vegan recipes. Sure, we also love eating meat, but we wouldn’t say no to a vegan dinner every now and then.
If you’re considering adopting the vegan lifestyle, then try out these 3 easy vegan dinner recipes. We can guarantee you that you’ll love them.