Here are a few of our favourite delicious and satisfying vegan and vegetarian meal ideas.

Quinoa & kidney bean tomato soup from Soup n Such Café

Main vegetarian meal ideas

Hearty soup
Start with water or a soup base made from vegetable bouillon cubes, vegetable juice, tomato juice or packaged soup mixes. Add potatoes, split peas, lentils, carrots, spinach or any leftover vegetables. Season with bay leaves, salt, herbs or miso. For additional flavour add fried leeks, onion or celery.

linguine with veggies seitanPasta
Cook up your favourite noodles, then add a sauce such as tomato, pesto, béchamel, mushroom, or herbs and olive oil. Sauces can be purchased ready-made or create you own. For a heartier meal add in some tofu cubes, chickpeas, lentils or nuts. Toss in some steamed veggies or serve on the side.

Stir Fry

Fry any combination of fresh vegetables, onions, tofu, tempeh, nuts or seeds. For flavour use soy sauce, ginger, garlic, or toasted sesame oil. To create a sauce, add about one cup of water when the vegetables are half cooked, and simmer. The liquid can be thickened by adding 1 Tbsp. of cornstarch dissolved in cold water. Serve on rice, couscous, bulgur or pasta. Tip: add in any greens near the end as they don’t take very long to cook.

Substantial salads
Potato salads, bean salads, rice salads. There are dozens of fresh veggies to choose from. Try adding fresh herbs, sunflower seeds, sliced almonds, croutons, avocado, artichoke, olives, sunflower sprouts, etc.

Pizza
Build a pizza with your favourite toppings such as: green and red peppers, mushrooms, tomatoes, artichoke hearts, basil, olives, Yves Veggie pepperoni, etc. For vegan cheeseless pizza drizzle with olive oil and top with olives for extra richness.

Oven-roasted veggies
In a baking dish, place large slices of potato (with the skins), squash, turnips, parsnips, carrots, onions, whole garlic cloves, etc. Drizzle with olive oil and rosemary, then roast until tender.

Shish kebabs
Thread mushrooms, potatoes, cherry tomatoes, and green pepper onto a skewer. Add tempeh, seitan or firm tofu. Baste with BBQ sauce, then grill.

Couscous
African speciality of zucchini, carrot, turnip, chick peas and onion, cooked in tomato sauce spiced with Harissa hot sauce. Served on couscous pasta with currents.

Indian curry
Cook lentils or chickpeas with some store-bought curry paste (follow the directions on the jar), then add veggies. Delicious served on rice.

Thai curry
Combine Asian veggies with coconut milk and green curry paste (store bought). Cook until done. Serve with rice or noodles.

Tacos
Enjoy with refried beans and all the fixings.

Chili
Beans, tomatoes and spice.

Split pea soup
Serve with crusty bread.

Spinach lasagna
Try making vegan lasagna by layering spinach, tomato sauce, crumbled tofu, light miso, and noodles.

Ratatouille
Hearty stew made from eggplant, zucchini, tomato, onion, garlic and seasonings.

Savoury pies
Hearty potato, tofu, or millet with veggies and meat-less gravy. Best to use a recipe for these or buy ready-made.

Falafel
Middle eastern speciality served with pita bread, tomato and tahini sauce.

Crepes
Savoury or sweet.

Ramen Noodles
Add green onions, watercress, tofu, miso, etc.

Very fast vegetarian meal ideas

Natural food stores stock many different quick-cooking vegetarian foods. Try tofu hot dogs, veggie burgers that you can pop in the toaster, pizzas, chili mixes, canned foods, savoury pies, pasta sauces, pancake mixes, tofu scrambler (instead of scrambled eggs), etc.

Vegan sandwich meal ideas

r-tempeh-sandwichBe creative! There is life beyond ham and cheese.

Nut Butters
Peanut butter goes well with raisins, dates, banana slices, or sprouts. Try almond butter with peach for an exotic treat.

Avocado
Sliced avocado makes a nice quick sandwich. Try adding tomatoes, sprouts, and mustard.

Hummus
A middle eastern spread made from chickpeas and tahini.

Others
Veggie pâté, fried tofu slices, Yves veggie pepperoni or back “bacon”, cucumber and tomato, etc.

Vegan breakfast meal ideas

Toast, cereal, granola, muesli, hot oatmeal, apple pancakes, miso soup, tofu scramble. See our new breakfast page for plenty of delicious recipes and tips.