We found our best vegan recipes, including mains, salads, side dishes and soups. Enjoy hearty vegan dinner recipes like lasagna and Alfredo pasta, or whip up lighter fare like plant-based tacos and grain salads.
72 Best Vegan Recipes
Updated on May 30, 2025
1/72
Vegan Lasagna
Total Time
1 hour 25 min
Servings
12 servings
From the Recipe Creator:
This vegan version of a favorite Italian entree tastes like the original, just without the meat. It also freezes well. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 piece: 374 calories, 15g fat (3g saturated fat), 0 cholesterol, 718mg sodium, 40g carbohydrate (7g sugars, 5g fiber), 21g protein. Diabetic Exchanges: 3 medium-fat meat, 2-1/2 starch, 1/2 fat.
2/72
Chickpea and Potato Curry
Total Time
6 hours 25 min
Servings
6 servings
From the Recipe Creator:
I make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
Nutrition Facts:
1-1/4 cups chickpea mixture: 240 calories, 6g fat (0 saturated fat), 0 cholesterol, 767mg sodium, 42g carbohydrate (8g sugars, 9g fiber), 8g protein.
If you’re looking for more plant-based protein options, try cooking with these high protein foods.
3/72
Crispy Tofu with Black Pepper Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
Nutrition Facts:
1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.
4/72
Vegan Tacos
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These vegan tacos with pico de gallo come together quickly, making them perfect for a weeknight dinner. For a heartier version, add cooked rice or vegan cheese to the filling. —Taste Recipes Test Kitchen
Nutrition Facts:
2 tacos: 546 calories, 19g fat (5g saturated fat), 0 cholesterol, 1591mg sodium, 74g carbohydrate (7g sugars, 15g fiber), 19g protein.
5/72
Vegan Alfredo Sauce
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
This vegan Alfredo sauce is rich, creamy and full of flavor. It's cashew-based, dairy-free and gluten-free. —Jenna Urben, McKinney, Texas
Nutrition Facts:
1 serving.: 290 calories, 7g fat (1g saturated fat), 0 cholesterol, 300mg sodium, 47g carbohydrate (3g sugars, 3g fiber), 10g protein.
6/72
Slow-Cooker Vegan Chili
Total Time
6 hours 35 min
Servings
7 servings
From the Recipe Creator:
I combine ingredients for this hearty chili the night before, start my trusty slow cooker in the morning and come home to a rich, spicy meal at night! —Marjorie Au, Honolulu, Hawaii
Nutrition Facts:
1 cup (calculated without toppings) : 216 calories, 1g fat (0 saturated fat), 0 cholesterol, 559mg sodium, 43g carbohydrate (11g sugars, 10g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat.
7/72
Vegan Enchiladas
Total Time
55 min
Servings
6 enchiladas
From the Recipe Creator:
This vegan enchilada recipe starts out with a homemade cashew cheese sauce. You could skip the cheese sauce if you are pressed for time, but it really takes this everyday enchilada recipe over the top! —Taste Recipes Test Kitchen
Nutrition Facts:
1 enchilada: 332 calories, 11g fat (2g saturated fat), 0 cholesterol, 1273mg sodium, 46g carbohydrate (4g sugars, 9g fiber), 13g protein.
8/72
Black Beans and Pasta
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
This black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon
Nutrition Facts:
1-1/4 cups: 255 calories, 3g fat (0 saturated fat), 0 cholesterol, 230mg sodium, 45g carbohydrate (4g sugars, 9g fiber), 12g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
This is one of our favorite vegan pasta sauce recipes.
9/72
Black Eyed Pea Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My black-eyed pea salad reminds me of a Southern cooking class my husband and I took while visiting Savannah, Georgia. People go nuts for it at picnics and potlucks. —Danielle Lee, Charleston, South Carolina
Nutrition Facts:
3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 fat.
10/72
Tomato Florentine Soup
Total Time
1 hour 5 min
Servings
9 servings (2-1/4 quart)
From the Recipe Creator:
When I get a craving for this soup in summer, I head ouside and pick garden-fresh tomatoes and basil. Use whatever kind of pasta you have on hand. —Engracia Salley, Bristol, Rhode Island
Nutrition Facts:
1 cup: 120 calories, 5g fat (1g saturated fat), 0 cholesterol, 376mg sodium, 16g carbohydrate (7g sugars, 3g fiber), 4g protein.
11/72
Lentil Tabbouleh
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Tabbouleh is a refreshingly delicious Middle Eastern staple starring fresh mint and parsley, along with cucumbers, tomatoes, olive oil, lemon juice and garlic. The traditional recipe starts with bulgur wheat, but our take uses protein-packed lentils. —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup: 164 calories, 7g fat (1g saturated fat), 0 cholesterol, 236mg sodium, 19g carbohydrate (2g sugars, 4g fiber), 7g protein.
12/72
Vegan Mac and Cheese
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
The combination of soaked cashews and nutritional yeast creates a savory sauce for this vegan mac and cheese. The cashews don't blend up completely smooth, but will have a fine texture even after processing, which helps the sauce cling to the noodles. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1-2/3 cups: 497 calories, 18g fat (3g saturated fat), 0 cholesterol, 803mg sodium, 67g carbohydrate (5g sugars, 5g fiber), 18g protein.
13/72
Curry Lentil Soup
Total Time
35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This curry soup might be vegan, but it's still as creamy as ever. If you prefer a meatier bowl, toss some chicken and chicken broth into the recipe. —Kijan Zendi, San Diego, California
Nutrition Facts:
1 cup: 365 calories, 16g fat (16g saturated fat), 0 cholesterol, 493mg sodium, 40g carbohydrate (4g sugars, 7g fiber), 16g protein.
14/72
Chickpea Salad Sandwiches
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This chickpea salad is super flavorful and contains less fat and cholesterol than chicken salad. These make delightful picnic sandwiches. —Deanna Wolfe, Madison, South Dakota
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
15/72
Sweet Potato Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
16/72
Grilled Cauliflower Steaks
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
If you like grilled flavors and want to eat healthier, swap out the meat steak for a grilled cauliflower one. A blend of seasonings, including smoked paprika, and the right time on the grill transforms humble cauliflower into a charred and satisfying main dish. —Taste Recipes Test Kitchen
Nutrition Facts:
1 steak: 129 calories, 11g fat (2g saturated fat), 0 cholesterol, 525mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein.
17/72
Crispy Baked Tofu
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
You'll never need another crispy baked tofu recipe! My version is nice and crisp on the outside while remaining super soft on the inside. —Ralph Jones, San Diego, California
Nutrition Facts:
1 serving: 154 calories, 12g fat (2g saturated fat), 0 cholesterol, 949mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 10g protein.
18/72
Vegan Meatballs
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
One of my girls won’t eat meat and the other struggles to get enough fiber. This recipe is a perfect way to give them what they need in a dish they love to eat. I save my broccoli stems in the freezer until I have about two small bags, and then I make soup. —Maria Davis, Flower Mound, Texas
Nutrition Facts:
About 4 meatballs: 186 calories, 7g fat (1g saturated fat), 0 cholesterol, 331mg sodium, 23g carbohydrate (2g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 lean meat.
This vegan steak may pair well with soup and other side dishes.
19/72
Vegan Mashed Potatoes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Neutral-tasting soy milk doesn't detract from the potato flavor in this quick-to-fix version of vegan mashed potatoes. —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup: 163 calories, 8g fat (3g saturated fat), 0 cholesterol, 388mg sodium, 21g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
20/72
Tofu Chow Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
21/72
Quinoa Chickpea Salad
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Quinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish and the blend of flavors and colors will bring everyone at the table back for more. —Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
1-1/2 cups: 355 calories, 5g fat (0 saturated fat), 0 cholesterol, 155mg sodium, 70g carbohydrate (20g sugars, 9g fiber), 12g protein.
22/72
Grilled Vegetable Platter
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This recipe is the best of summer in one dish! These pretty veggies are perfect for entertaining. Grilling brings out their natural sweetness, and the easy marinade really perks up the flavor. —Heidi Hall, North St. Paul, Minnesota
Nutrition Facts:
1 serving: 144 calories, 9g fat (1g saturated fat), 0 cholesterol, 50mg sodium, 15g carbohydrate (11g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
23/72
Roasted Sweet Potatoes
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
This unexpected combination is so tasty. It makes a wonderful fall or winter side dish with any meat. Double or triple the recipe to feed a bigger group.—Carol Ferranti, Esmond, Rhode Island
Nutrition Facts:
1 serving: 202 calories, 7g fat (1g saturated fat), 0 cholesterol, 165mg sodium, 33g carbohydrate (8g sugars, 4g fiber), 2g protein.
24/72
Chickpea Tuna Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This change-up from traditional tuna salad gets big flavor and texture from gently mashed chickpeas and classic mix-ins like zippy onions, crisp celery and fresh herbs. It makes a refreshing lunch served in a wrap or over Bibb lettuce leaves. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1/3 cup: 202 calories, 15g fat (1g saturated fat), 0 cholesterol, 420mg sodium, 14g carbohydrate (2g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 starch.
25/72
Sauteed Squash with Tomatoes & Onions
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 60 calories, 4g fat (1g saturated fat), 0 cholesterol, 306mg sodium, 6g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 vegetable, 1/2 fat.
26/72
Red Pepper Tapenade
Total Time
15 min
Servings
2 cups
From the Recipe Creator:
When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey
Nutrition Facts:
2 tablespoons dip: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 152mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fat.
27/72
Lemon Mushroom Orzo
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
Sometimes I serve this side dish chilled, and other times we enjoy it hot.
It has a pleasant tinge of lemon and a nice crunch from the pecans.
—Shelly Nelson, Akeley, Minnesota
Nutrition Facts:
3/4 cup: 225 calories, 9g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 31g carbohydrate (2g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
28/72
Vegan Potato Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Don't be fooled by the green color—this vegan potato salad is absolutely delicious! It's perfect for potlucks and for those with dietary restrictions. —Laura Wilhelm, West Hollywood, California
Nutrition Facts:
3/4 cup: 235 calories, 15g fat (2g saturated fat), 0 cholesterol, 295mg sodium, 24g carbohydrate (1g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1-1/2 starch.
29/72
Lemony Chickpeas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
Nutrition Facts:
1 cup chickpea mixture with 1 cup rice: 433 calories, 9g fat (0 saturated fat), 0 cholesterol, 679mg sodium, 76g carbohydrate (10g sugars, 12g fiber), 13g protein.
30/72
Cucumber Watermelon Salad
Total Time
20 min
Servings
16 servings
From the Recipe Creator:
Capturing the fantastic flavors of summer, this refreshing, beautiful watermelon-cucumber salad will be the talk of any picnic or potluck. —Roblynn Hunnisett, Guelph, Ontario
Nutrition Facts:
3/4 cup: 60 calories, 3g fat (0 saturated fat), 0 cholesterol, 78mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit, 1/2 fat.
31/72
Lemon-Pepper Broccoli
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Fresh green broccoli turns tangy and tasty when roasted with lemon juice and pepper. A sprinkle of almonds adds crunch. —Liz Bellville, Jacksonville, North Carolina
Nutrition Facts:
1 cup: 84 calories, 6g fat (1g saturated fat), 0 cholesterol, 103mg sodium, 7g carbohydrate (0 sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
32/72
Guacamole
Total Time
10 min
Servings
2 cups
From the Recipe Creator:
Juicy tomatoes, spicy jalapeno pepper, tangy red onion and the refreshing juice from limes are mashed with creamy avocados to make a traditional and versatile guacamole dip. Put it on tacos and nachos, or pair it with plain ol' chips for an added flavor of richness. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
2 tablespoons: 31 calories, 3g fat (0 saturated fat), 0 cholesterol, 76mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 0 protein.
33/72
Cowboy Caviar (Corn and Black Bean Salad)
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
This colorful, crunchy black bean and corn salad is chock-full of nutrition that all ages love. Try it with a variety of summer entrees, or as a wholesome salsa! —Krista Frank, Rhododendron, Oregon
Nutrition Facts:
3/4 cup: 167 calories, 4g fat (0 saturated fat), 0 cholesterol, 244mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
34/72
Easy Roasted Green Beans
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
For easy veggies, I make a simple sauce of sweet red peppers, almonds and parsley. We also like this sauce with zucchini or roasted cauliflower. —Elisabeth Larsen, Pleasant Grove, Utah
35/72
Fresh Cucumber Salad
Total Time
10 min
Servings
10 servings
From the Recipe Creator:
Crisp garden-fresh cukes are always in season when we hold our family reunion, and they really shine in this simple salad. The recipe can easily be expanded to make large quantities too. —Betsy Carlson, Rockford, Illinois
Nutrition Facts:
1/2 cup: 87 calories, 0 fat (0 saturated fat), 0 cholesterol, 0 sodium, 22g carbohydrate (21g sugars, 1g fiber), 1g protein.
36/72
Thyme-Sea Salt Crackers
Total Time
35 min
Servings
about 7 dozen
From the Recipe Creator:
These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina
Nutrition Facts:
1 cracker: 23 calories, 1g fat (0 saturated fat), 0 cholesterol, 45mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 0 protein.
37/72
Tomato & Avocado Sandwiches
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
This would go great with some homemade vegan mayo!
38/72
Vegan Collard Greens
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
This collard greens recipe uses vegetable broth to make it vegan and vegetarian-friendly. With an earthy base and a pinch of spice from paprika and crushed red pepper flakes, they're great to incorporate into stews or soups for an added depth of flavor. —Margaret Knoebel, Milwaukee, Wisconsin
Nutrition Facts:
1/2 cup: 63 calories, 3g fat (0 saturated fat), 0 cholesterol, 852mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 3g protein.
39/72
Cherry Tomato Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This recipe evolved from a need to use the bumper crops of delicious cherry tomatoes we grow. It's one of my favorite cherry tomato recipes, especially at cookouts. —Sally Sibley, St. Augustine, Florida
Nutrition Facts:
3/4 cup: 103 calories, 10g fat (1g saturated fat), 0 cholesterol, 203mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
40/72
Fried Red Potatoes
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
When I'm in a hurry to prepare potatoes, I resort to this recipe for skillet potatoes that I created myself. The mix of seasonings is just right and makes a delicious, attractive side dish. It's been a family favorite for a long time and fits with most any meal. —Lois Collier, Vineland, New Jersey
Nutrition Facts:
1/2 cup: 205 calories, 14g fat (2g saturated fat), 0 cholesterol, 7mg sodium, 19g carbohydrate (1g sugars, 2g fiber), 2g protein.
41/72
Roasted Fennel and Carrots
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
This addictive fennel recipe is a fresh take on one of my mother's standard wintertime dishes. I usually add more carrots—as many as the pans will hold. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 serving: 139 calories, 7g fat (1g saturated fat), 0 cholesterol, 262mg sodium, 18g carbohydrate (9g sugars, 6g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 fat.
42/72
Roasted Herb & Lemon Cauliflower
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
A standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin
Nutrition Facts:
3/4 cup: 161 calories, 14g fat (2g saturated fat), 0 cholesterol, 342mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
43/72
Vegan Lentil Soup
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
Double the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
Nutrition Facts:
3/4 cup: 138 calories, 0 fat (0 saturated fat), 0 cholesterol, 351mg sodium, 27g carbohydrate (9g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
44/72
Vegan Burritos
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
These hearty and zippy burritos can be whipped up in a jiffy. —Kimberly Hardison, Maitland, Florida
Nutrition Facts:
1 burrito: 345 calories, 7g fat (1g saturated fat), 0 cholesterol, 544mg sodium, 61g carbohydrate (2g sugars, 6g fiber), 10g protein.
45/72
Quinoa Salad
Total Time
30 min
Servings
6 cups
From the Recipe Creator:
Toasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
46/72
Asparagus Tofu Stir-Fry
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
Nutrition Facts:
1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.
47/72
Vegetarian Split Pea Soup
Total Time
1 hour 45 min
Servings
7 servings
From the Recipe Creator:
Even the pickiest eater will request this vegetarian split pea soup recipe time and again. Thick and well-seasoned, it's a nutritional powerhouse packed with fiber and protein. It's wonderful with a slice of crusty French bread. —Michele Doucette, Stephenville, Newfoundland
Nutrition Facts:
1 cup: 227 calories, 1g fat (0 saturated fat), 0 cholesterol, 771mg sodium, 42g carbohydrate (7g sugars, 15g fiber), 14g protein.
48/72
Coconut Rice
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This recipe is special to me because it’s delicious as well as healthful. Serve it hot or cold, and enjoy the leftovers while they’re fresh! —Patricia Nieh, Portola Valley, California
Nutrition Facts:
1/2 cup: 237 calories, 11g fat (10g saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (4g sugars, 0 fiber), 4g protein.
49/72
Asian Corn Succotash
Total Time
25 min
Servings
3 servings
From the Recipe Creator:
Since I’m not a fan of lima beans, I use edamame (green soybeans) in this colorful corn succotash instead. The Asian-inspired dressing alone is addictive. —Dierdre Callaway, Parkville, Missouri
Nutrition Facts:
2/3 cup: 261 calories, 17g fat (2g saturated fat), 0 cholesterol, 104mg sodium, 25g carbohydrate (8g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
50/72
Quinoa Tabbouleh
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
51/72
Quinoa and Black Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts:
1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
52/72
Tuscan Portobello Stew
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Nutrition Facts:
1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
53/72
Spiced Pickled Beets
Total Time
1 hour 50 min
Servings
4 pints
From the Recipe Creator:
With sweet, tangy and spiced flavors, these pickled beets are so good that they'll win over just about everyone in your house. Jars of colorful beets make great gifts, too! —Edna Hoffman, Hebron, Indiana
Nutrition Facts:
1/4 cup: 53 calories, 0 fat (0 saturated fat), 0 cholesterol, 44mg sodium, 12g carbohydrate (11g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
54/72
Mediterranean Chickpeas
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Nutrition Facts:
1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein.
55/72
Zippy Zucchini Pasta
Total Time
15 min
Servings
3 servings
From the Recipe Creator:
A colorful combination of zucchini and zippy canned tomatoes is delicious over quick-cooking angel hair pasta. We like the extra zest from crushed red pepper flakes. —Kathleen Timberlake, Dearborn Heights, Michigan
Nutrition Facts:
1 cup: 412 calories, 15g fat (2g saturated fat), 0 cholesterol, 299mg sodium, 59g carbohydrate (8g sugars, 5g fiber), 11g protein.
56/72
Rosemary Roasted Potatoes and Asparagus
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Showcase asparagus when you dress it in fresh rosemary and red potatoes for an earthy counterpoint to the fresh, green spears. Add in some minced garlic and cashew butter, and you get a gorgeous, flavorful side dish. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 serving: 175 calories, 14g fat (2g saturated fat), 0 cholesterol, 156mg sodium, 11g carbohydrate (1g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 starch.
57/72
German Red Cabbage
Total Time
1 hour 15 min
Servings
10 servings
From the Recipe Creator:
Sunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee
Nutrition Facts:
1 cup: 64 calories, 0 fat (0 saturated fat), 0 cholesterol, 23mg sodium, 16g carbohydrate (12g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
58/72
Roasted Rosemary Cauliflower
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Roasting the cauliflower really brings out its flavor in this side dish. Even folks who aren't cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico
Nutrition Facts:
3/4 cup: 65 calories, 5g fat (1g saturated fat), 0 cholesterol, 226mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
59/72
Almond Vegetable Stir-Fry
Total Time
20 min
Servings
5 servings
From the Recipe Creator:
While broccoli florets and chunks of red pepper give these stir-fry vegetables plenty of color, it's the fresh gingerroot, garlic, soy sauce and sesame oil that round out the flavor. —Mary Relyea, Canastota, New York
Nutrition Facts:
3/4 cup: 143 calories, 10g fat (1g saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (0 sugars, 3g fiber), 4g protein.
60/72
Pinto Beans and Rice
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
I love to try different foods, and I especially like to see the reaction of my family when I put new dishes on the dinner table. This was a success. I've since served it at many potlucks and have been asked for the recipe every time.—Linda Romano, Mt. Airy, North Carolina
Nutrition Facts:
1-1/2 cups: 263 calories, 5g fat (1g saturated fat), 0 cholesterol, 856mg sodium, 48g carbohydrate (11g sugars, 4g fiber), 6g protein.
61/72
Wild Rice Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
This wild rice salad, developed by the Light & Tasty Test Kitchen, is twice as nice since it stars both brown and wild rice! Tangy raspberry vinegar complements the nutty flavor of the rice, while dried cranberries provide unexpected bursts of sweetness.
Nutrition Facts:
1 cup: 343 calories, 12g fat (1g saturated fat), 0 cholesterol, 450mg sodium, 55g carbohydrate (0 sugars, 5g fiber), 6g protein.
62/72
Asian Spaghetti
Total Time
20 min
Servings
5 servings
From the Recipe Creator:
Give any entree an Asian twist and a bit of heat with this tasty side dish. You could substitute any veggies you have on hand for the snow peas. —Anne Smithson, Cary, North Carolina
Nutrition Facts:
3/4 cup: 274 calories, 8g fat (1g saturated fat), 0 cholesterol, 521mg sodium, 42g carbohydrate (5g sugars, 4g fiber), 9g protein.
63/72
Avocado Salsa
Total Time
20 min
Servings
about 7 cups
From the Recipe Creator:
I was planning a party and thought it might be fun to try a different kind of avocado salsa. This recipe was an absolute success. Scoop it up with chips, spoon it over chicken or steak, or eat it on its own! —Susan Vandermeer, Ogden, Utah
Nutrition Facts:
1/4 cup: 82 calories, 7g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat.
64/72
Vegetable Stew
Total Time
50 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
This fragrant, spicy vegetable stew can be served over couscous or with warm pita bread. Try topping the Moroccan dish with a dollop of yogurt or sour cream to cool it down. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1-1/2 cups: 180 calories, 3g fat (0 saturated fat), 0 cholesterol, 174mg sodium, 36g carbohydrate (8g sugars, 9g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1 vegetable.
65/72
Spaghetti Sauce Without Meat
Total Time
3 hours 35 min
Servings
2 quarts
From the Recipe Creator:
When my tomatoes ripen, the first things I make are BLTs and this homemade spaghetti sauce. —Sondra Bergy, Lowell, Michigan
Nutrition Facts:
1/2 cup: 133 calories, 7g fat (1g saturated fat), 0 cholesterol, 614mg sodium, 17g carbohydrate (12g sugars, 3g fiber), 2g protein.
66/72
Cucumber Tomato Salad with Italian Dressing
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This yummy medley of vegetables is a cool complement to zesty dishes like my fish, and also barbecued meats and poultry. —Florine Bruns, Fredericksburg, Texas
Nutrition Facts:
1/2 cup: 93 calories, 6g fat (1g saturated fat), 0 cholesterol, 257mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
67/72
Roasted Radishes
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Radishes aren't just for salads anymore. Roasted radishes makes a colorful side to any meal. —Taste Recipes Test Kitchen
Nutrition Facts:
2/3 cup: 88 calories, 7g fat (1g saturated fat), 0mg cholesterol, 165mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1-1/2 fat.
68/72
Dairy-Free Cream of Mushroom Soup
Total Time
35 min
Servings
5 cups
From the Recipe Creator:
This homemade version of the canned standard— has no dairy or preservatives. Try it in your favorite green bean casserole recipe! —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup: 139 calories, 8g fat (1g saturated fat), 0 cholesterol, 623mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
69/72
Roasted Carrots and Onions
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
My seven children and 15 grandchildren really look forward to these oven-roasted carrots. As a cook at our local school, I serve two generations of my family, plus relatives and friends from all over our area. —Marlene Schott, Devine, Texas
Nutrition Facts:
3/4 cup: 88 calories, 3g fat (0 saturated fat), 0 cholesterol, 229mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
70/72
Sauteed Spinach and Mushrooms
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
Mushrooms and spinach make a super fast combination that’s perfect for two. And it’s easy to double or triple for a crowd. —Pauline Howard, Lago Vista, Texas
Nutrition Facts:
3/4 cup: 76 calories, 5g fat (1g saturated fat), 0mg cholesterol, 208mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
71/72
Vegan Red Beans and Rice
Total Time
2 hours 20 min
Servings
8 servings
From the Recipe Creator:
Paprika and Cajun seasoning flavor the rice and beans so well that this dish tastes just like gumbo! Oh, and did we mention it’s completely vegan? —Margaret Knoebel, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 151 calories, 4g fat (1g saturated fat), 0 cholesterol, 921mg sodium, 42g carbohydrate (4g sugars, 26g fiber), 14g protein.
72/72
Mushroom Steak
Total Time
20 min
Servings
4 mushrooms
From the Recipe Creator:
These tender mushroom steaks have a simple four-ingredient marinade of garlic, liquid smoke, balsamic vinegar and Worcestershire sauce. Baste the steaks with any remaining liquid. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 mushroom: 105 calories, 7g fat (1g saturated fat), 0 cholesterol, 195mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 fat.
Vegan Recipes FAQ
What are the most popular vegan dishes?
Some of the most popular vegan recipes are inspired by Asian, Latin and Indian flavors, like vegan curries with coconut milk, vegetable stir-fries and Buddha bowls. These cuisines use plant-based ingredients, like tofu and legumes, and are known for their generous use of herbs and spices, which really help plant-based ingredients shine. Other popular vegan dishes include vegan comfort foods like vegan burgers, tacos, pasta and pizza made with dairy-free cheese.
What are the best plant-based proteins for vegan recipes?
Quinoa and soy products (like tofu, tempeh, and edamame) are excellent plant-based protein sources. They’re considered “complete proteins,” containing all nine essential amino acids the body needs. Legumes, like beans, lentils and chickpeas, are also high in protein, as are many whole grains, nuts and seeds.
How can you make recipes vegan?
To make recipes fit a vegan diet, omit animal products like meat, poultry, fish, shellfish, dairy and eggs. Make sure your ingredients are free of products derived from animals, like honey and gelatin. Try swapping in nondairy milk like coconut milk, using nut-based ingredients (like cashew cheese) and using tofu, tempeh or “meaty” vegetables like mushrooms and eggplant instead of meat.
