Vegan Recipe Instructions: 3 Meals a Day

Below you’ll find detailed instructions for three staple vegan breakfast recipes. Let me know if you’d like step-by-step instructions for lunch or dinner next! We’ll build your full meal plan together — one set of recipes at a time for maximum clarity.

This content was created by Maximus AI – by Macro Tech Titan

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1. Vegan Banana Pancakes

Source: Adapted from multiple trusted vegan blogs.mydarlingvegan+1

Ingredients

• 1½ cups all-purpose flour

• 2½ teaspoons baking powder

• ½ teaspoon salt

• 2 extra-ripe bananas, mashed

• 1 cup soy milk (or other plant milk)

• 2 tablespoons maple syrup

• 2 tablespoons avocado or coconut oil, melted

• 1 teaspoon vanilla extract

• Cooking spray

Instructions

1. Preheat a griddle or large nonstick pan to 375°F (medium-high heat).

2. In a small bowl, combine the flour, baking powder, and salt.

3. In another bowl, mash the bananas. Add the plant milk, maple syrup, oil, and vanilla extract; mix well.

4. Fold the wet ingredients into the dry, stirring gently just until there are no dry flour patches (batter may be a bit lumpy; do not overmix).

5. Spray your griddle/pan with cooking spray.

6. Use a ¼ cup measure to scoop batter, pouring each pancake onto the griddle, leaving 2″ space between.

7. Cook until bubbles appear on the surface (about 3 minutes). Flip and cook the other side until golden (about 3 more minutes).

8. Repeat with all batter, respraying pan between batches.

9. Serve warm, topped with banana slices, maple syrup, and chocolate chips if desired.

2. Oatmeal Porridge

Source: Standard method with variations based on expert vegan cooking advice.biancazapatka+1

Ingredients

• 1 cup rolled oats (or quick oats)

• 2 cups plant milk (soy, almond, oat, etc.) or water

• 1 tbsp syrup (agave, maple, date, or regular sugar), to taste

• 1 tsp vanilla extract (optional)

• 1 tsp cinnamon (optional)

• Toppings: sliced banana, berries, nut butter, seeds, chopped nuts

Instructions

1. In a medium saucepan, bring the plant milk (or water) to a boil.

2. Add oats, stir, and reduce heat to medium-low.

3. Cook while stirring occasionally until thick and creamy (2–5 minutes for quick oats, 7–10 minutes for rolled oats).

4. Stir in syrup, vanilla, and cinnamon if using. Mix well.

5. Remove from heat, cover, and let sit for 3–5 minutes for extra creaminess.

6. Spoon into bowls and add toppings as desired (fresh fruit, nut butter, seeds, etc.).

3. Tofu Scramble

Source: Vegan home cooking plus chef tips.jessicainthekitchen+2

Ingredients

• 1 package (14 oz) medium or firm block tofu, pressed and drained

• 1 tablespoon oil (olive, avocado, or coconut)

• ½ small onion, diced (optional)

• 2 cloves garlic, minced (optional)

• 2 tablespoons nutritional yeast

• ¼ teaspoon turmeric

• ¼ teaspoon granulated garlic

• ¼ teaspoon black salt (kala namak, for eggy taste; optional)

• 2–3 tablespoons plant milk (for creaminess)

• Salt and pepper, to taste

• Optional: chopped veggies (bell pepper, spinach, tomato)

Instructions

1. Heat oil in a nonstick skillet over medium heat. Add onion and garlic; sauté until translucent (about 5 minutes).

2. Crumble the pressed tofu directly into the pan using your hands, so it resembles scrambled eggs in texture.

3. Sprinkle nutritional yeast, turmeric, granulated garlic, (and black salt if using) over tofu.

4. Stir to combine ingredients well. Pour in plant milk, and gently fold until mixture is creamy.

5. Add any optional chopped veggies. Cook, stirring occasionally, for 5–8 minutes or until heated through and flavors are combined.

6. Taste and adjust salt and pepper as needed. Serve hot — with toast, in a wrap, or alongside roasted veggies.

Below are detailed vegan lunch recipe instructions for three healthy and practical dishes: Hummus & Veggie Wrap, Vegan Burrito, and a Veggie Grain Bowl. These cover key lunch staples and provide simple steps for each meal.foodsharingvegan+4

1. Hummus & Veggie Wrap

Ingredients

• 2 burrito-sized flour tortillas

• ½ cup hummus (any flavor)

• ½ of a red bell pepper, thinly sliced

• ½ of a cucumber, thinly sliced

• ½ cup baby spinach

• Optional: vegan deli slices, roasted bell pepper, chickpeas, shredded carrots

Instructions

1. Lay out the tortilla and spread hummus generously in the center, leaving about 2 inches at the top and bottom edges.foodsharingvegan

2. Layer sliced bell pepper, cucumber, and spinach over the hummus.

3. Add any extras: vegan deli slices or a row of chickpeas, shredded carrots, etc.

4. Fold the wrap: first bring the top and bottom inward, then roll up from one side tightly like a burrito.

5. Slice in half if desired. For meal prepping, wrap tightly in parchment or foil to keep the wrap secure.foodsharingvegan

6. Enjoy immediately or refrigerate. Avoid overly wet veggies if preparing in advance.

2. Vegan Burrito

Ingredients

• 1 large sweet potato, chopped into ½-inch cubes

• 1 cup cooked quinoa (or rice)

• 1 can black beans, rinsed and drained

• 1 avocado, sliced or mashed

• 1 cup shredded lettuce (romaine or iceberg)

• 1 tomato, diced

• 1-2 green onions, sliced

• Large burrito-sized tortilla

• Spices: cumin, smoked paprika, garlic powder, salt, pepper

• Optional: lime juice, hot sauce

Instructions

1. Preheat oven to 400°F. Toss sweet potato cubes with a dash of oil, paprika, cumin, and garlic powder, then bake on a parchment-lined tray for 25–30 minutes until soft.staceyhomemaker

2. While roasting, cook quinoa according to package directions. Fluff and set aside.staceyhomemaker

3. Warm tortillas by microwaving for 10 seconds or placing in a hot pan briefly.

4. Mash avocado and season with lime and salt if desired.

5. To assemble: Lay tortilla on a flat surface. Spread mash avocado in the center. Add a scoop each of quinoa, roasted sweet potato, black beans, lettuce, tomato, and green onions.simpleveganblog+1

6. Sprinkle with extra seasonings and hot sauce.

7. Fold in the sides, then roll up tightly from the bottom.

8. If desired, toast burritos seam-side down in a hot pan for 2–3 minutes to crisp up before serving.

3. Veggie Grain Bowl (Buddha Bowl Style)

Ingredients

• 1 cup cooked brown rice, quinoa, or farro

• 1 medium sweet potato, peeled and cubed

• 1 cup broccoli florets

• 1 cup shredded red cabbage

• 1 cup canned or roasted chickpeas

• 1 avocado, sliced

• Olive oil (for roasting)

• Salt and pepper

• Sauce: Tahini, peanut, or pesto-style sauce

• Optional: pepitas, sauerkraut, roasted cauliflower, Brussels sprouts, tofu

Instructions

1. Preheat oven to 425°F. Toss sweet potato and broccoli with a little olive oil, salt, and pepper; roast on a baking sheet for 20–25 minutes, flipping halfway through.noracooks+1

2. Cook rice or chosen grain using package directions.

3. If using tofu or chickpeas, season and roast/pan-fry until crispy.

4. Prepare sauce by whisking tahini/peanut butter with lemon juice, water, garlic, and salt until smooth.

5. To assemble: Place grain as a base in a bowl. Layer on the roasted sweet potato, broccoli, cabbage, roasted chickpeas or crispy tofu, and avocado slices.

6. Drizzle generously with sauce. Top with pepitas or sauerkraut for crunch/tang if desired.loveandlemons+1

7. Serve warm or cold. Leftovers keep well for meal prep.

.noracooks+4

Here are step-by-step vegan dinner instructions for three international comfort dishes: Tofu Paprikash, Lentil Bolognese, and Nasi Goreng. Each meal is nutrient-rich, flavor-packed, and practical for home cooks.feastingathome+2

1. Tofu Paprikash

Ingredients

• 1 block firm tofu, pressed and cut into bite-sized cubes

• 2 tablespoons olive oil (plus more as needed)

• 1 onion, diced

• 2 cloves garlic, minced

• 1 cup mushrooms, sliced

• 1 red bell pepper, sliced

• 1 cup crushed tomatoes (or diced with juice)

• 1 cup water

• 2 teaspoons sweet paprika

• ½ teaspoon ground cayenne (optional)

• ¾ cup coconut milk

• 1 tablespoon vinegar (apple cider or white)

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions

1. Heat a large skillet over medium heat. Add oil and then tofu cubes. Season with salt and pepper.

2. Sear tofu until deeply golden on all sides; set aside.feastingathome

3. Add a bit more oil to the pan if needed. Sauté onion, garlic, mushrooms, and bell pepper for about 6 minutes, until fragrant.

4. Add crushed tomatoes and cook 3–4 minutes. Pour in water, season with paprika, additional salt, black pepper, and cayenne. Simmer on low for 5 minutes.feastingathome

5. Once veggies are tender, stir in coconut milk and vinegar. Taste and adjust seasoning.

6. Fold tofu back into mixture and add chopped parsley.

7. Serve over pasta, rice, or roasted cauliflower. Garnish with more parsley and enjoy.feastingathome

2. Lentil Bolognese

Ingredients

• 1 cup dry brown or green lentils (small ones cook fastest)

• 1 onion, diced

• 2 cloves garlic, minced

• 1 carrot, diced

• 2 celery stalks, diced

• 1 bell pepper, diced

• 1 cup mushrooms, chopped

• 2 tablespoons tomato paste

• 1 can (14 oz) crushed tomatoes

• 2 cups vegetable broth

• 2 tablespoons olive oil or veggie broth for sauté

• ½ teaspoon dried oregano

• ½ teaspoon dried basil

• ½ teaspoon salt

• Black pepper to taste

• Splash of balsamic vinegar or soy sauce for depth

• Pasta of choice (spaghetti, shells, or gluten-free)

Instructions

1. In a large pot over medium heat, sauté onions, garlic, carrot, celery, bell pepper, and mushrooms in olive oil until softened (about 5 minutes).sweetsimplevegan

2. Stir in tomato paste and let brown for 1 minute. Optionally deglaze with a splash of wine (cook off alcohol and scrape pan).

3. Add crushed tomatoes, dried herbs, salt, and black pepper.

4. Add lentils and broth. Bring to a boil, cover, and simmer 20–30 minutes until lentils are tender and sauce thickens.sweetsimplevegan

5. Taste and adjust seasonings. Add balsamic vinegar or soy sauce for extra umami.feastingathome+1

6. Serve hot over pasta. Garnish with fresh herbs or vegan parmesan if desired.

3. Vegan Nasi Goreng (Indonesian Fried Rice)

Ingredients

• 1 block firm tofu or tempeh, cut into cubes

• 2 cups cooked rice (preferably chilled/leftover)

• 1 shallot, diced

• 2 cloves garlic, minced

• 1 chili pepper, finely sliced

• 1 green onion, sliced

• ½ cup frozen mixed vegetables (peas, corn, carrots, etc.)

• 2 tablespoons soy sauce or tamari

• 1 tablespoon kecap manis (sweet soy sauce, optional)

• 1 tablespoon vegetable oil

• Tomato & cucumber slices for serving

Instructions

1. Fry tofu cubes in oil over medium-high heat until golden on all sides. Set aside.veggieanh

2. In same pan, sauté shallot, garlic, and chili pepper until fragrant (about 1 minute).

3. Return fried tofu to pan. Add soy sauce, mixing well.

4. Add the cooked rice and frozen veggies; stir-fry until everything is heated and coated in sauce.veggieanh

5. Stir in kecap manis and half of the sliced green onion. Continue to stir-fry for another minute.

6. Serve hot, garnished with tomato and cucumber slices, and remaining green onion. Optionally top with vegan fried egg or sambal.veggieanh

 Each step above is practical for regular meal prep and nutritious vegan living.

Here are three detailed vegan dinner recipes—Tofu Paprikash, Lentil Bolognese, and Nasi Goreng—each providing practical steps that any home cook can follow for delicious, healthy plant-based meals.sweetsimplevegan+2

Tofu Paprikash

Ingredients

• 1 block firm tofu (pressed, cubed)

• 2 tbsp olive oil

• 1 onion (diced)

• 2 cloves garlic (minced)

• 1 cup mushrooms (sliced)

• 1 bell pepper (sliced)

• 1 cup crushed tomatoes

• 1 cup water

• 2 tsp sweet paprika

• ½ tsp cayenne (optional)

• ¾ cup coconut milk

• 1 tbsp vinegar

• Salt and pepper

• Fresh parsley (for garnish)

Instructions

1. Heat oil in a large skillet. Sear tofu cubes with salt and pepper until golden; remove and set aside.feastingathome

2. Sauté onion, garlic, mushrooms, and bell pepper for ~6 mins.

3. Add tomatoes, water, paprika, cayenne, salt, and pepper; simmer 5 mins.

4. Stir in coconut milk and vinegar; taste and adjust seasoning.

5. Fold tofu back into pan and add parsley.

6. Serve over rice, pasta, or cauliflower; garnish with parsley.feastingathome

This content was created by Maximus AI – by Macro Tech Titan

Get Health and Fitness Tips and more in our app – Infinite Optimization Multi-Tool – FREE!

Lentil Bolognese

Ingredients

• 1 cup small dry lentils

• 1 onion (diced)

• 2 cloves garlic (minced)

• 1 carrot (diced)

• 2 celery stalks (diced)

• 1 bell pepper (diced)

• 1 cup mushrooms (chopped)

• 2 tbsp tomato paste

• 1 can crushed tomatoes

• 2 cups vegetable broth

• 2 tbsp olive oil or broth

• Oregano, basil, salt, pepper

• Balsamic vinegar or soy sauce

• Pasta of choice

Instructions

1. Sauté onion, garlic, carrot, celery, bell pepper, and mushrooms in oil for 5 mins.sweetsimplevegan

2. Stir in tomato paste and let brown for 1 min. Optional: deglaze with wine.

3. Add tomatoes, herbs, and lentils. Pour in broth; simmer 20–30 mins until thick.sweetsimplevegan

4. Adjust seasoning, add balsamic vinegar or soy sauce.

5. Serve sauce over hot pasta, garnished as desired.rainbowplantlife+1

Vegan Nasi Goreng

Ingredients

• 1 block tofu/tempeh (cubed)

• 2 cups cooked rice

• 1 shallot (diced)

• 2 cloves garlic (minced)

• 1 chili pepper (sliced)

• 1 green onion (sliced)

• ½ cup frozen mixed vegetables

• 2 tbsp soy sauce

• 1 tbsp kecap manis (optional)

• 1 tbsp oil

• Tomato and cucumber (slices for serving)

Instructions

1. Fry tofu/tempeh in oil until golden; set aside.veggieanh

2. Sauté shallot, garlic, and chili pepper for 1 min.

3. Add fried tofu back with soy sauce.

4. Stir rice and frozen veggies into pan; mix until heated and coated.veggieanh

5. Add kecap manis, half the green onion, and fry for another min.

6. Serve with tomato, cucumber, and extra green onion.veggieanh

Each recipe offers robust, nourishing flavors and simple steps for easy weeknight cooking. For more dinner options or instructions for any other vegan dish, just specify next!sweetsimplevegan+2