For many people, a vegan diet is not a trend, but a wish.
The desire for more lightness.
After a better gut feeling.
For food that nourishes – instead of burdening you.
And yet vegan cooking often feels complicated:
Long lists of ingredients, exotic products, pressure to do everything “right”.
This article is different.
Here you will find 10 vegan recipes, the don't want to be perfect, rather honest, simple and beneficial are.
Dishes that fill you up without being heavy.
Recipes that give your body energy – without stress.
And meals that show:
Healthy eating can be easy.
1. Creamy berry porridge for a gentle start to the day
Ingredients (1 serving):
- 50g oat flakes
- 250 ml oat or almond milk
- 1 teaspoon ground linseed
- 1 handful of berries (fresh or frozen)
- 1 pinch of cinnamon
Preparation:
Put the oat flakes together with the plant milk in a small saucepan and heat everything over medium heat. Stir regularly to ensure nothing burns. As soon as the porridge starts to simmer, reduce the heat and let it simmer gently for about 5 minutes until it has a creamy consistency.
Now stir in the ground linseeds and remove the pot from the heat. Finally, add the berries on top and refine with a pinch of cinnamon. Let it stand briefly – this makes the porridge particularly digestible.
Why it's good for your body:
Oats and flaxseeds are rich in fiber, stabilize blood sugar and are particularly friendly to digestion.
2. Avocado chickpea bread (filling & quick)
Ingredients:
- 1 slice of whole wheat bread
- ½ avocado
- 3 tbsp cooked chickpeas
- lemon juice, salt, pepper
Preparation:
Halve the avocado, remove the pit and spoon the flesh into a small bowl. Mash the avocado coarsely with a fork. Add the chickpeas and mash them lightly so that small pieces remain.
Season with lemon juice, salt and pepper. Spread the mixture generously on a slice of wholemeal bread and top with fresh herbs if desired.
Tip:
Perfect for breakfast or a quick lunch.
3. Colorful quinoa vegetable bowl
Ingredients (2 servings):
- 100g quinoa
- 1 pepper
- 1 zucchini
- 1 carrot
- 2 tbsp olive oil
- salt, herbs
Preparation:
Wash the quinoa thoroughly under hot water to remove bitter substances. Then cook it in lightly salted water according to the package instructions.
Meanwhile, wash the vegetables, chop them into small pieces and fry them in a pan with olive oil over medium heat until they are soft but still firm to the bite.
Mix the quinoa and vegetables together, season with salt and herbs and serve warm.
💛 Mini feel-good impulse
These first three recipes are gentle, nourishing and easy to digest. They give your body energy without overwhelming it – ideal if your stomach reacts sensitively or you quickly feel bloated.
4. Creamy vegan pasta with cashew sauce
Ingredients (2 servings):
- 200 g whole wheat pasta
- 50 g cashews (soak for at least 2 hours)
- 150ml water
- 1 small clove of garlic
- Salt
Preparation:
Soak the cashews in water for at least 2 hours (or overnight) so that they become particularly creamy later. Then drain.
Puree the cashews with water, garlic and salt in a blender until a smooth sauce is formed.
Cook the noodles in salted water, drain and mix directly with the cashew sauce. If necessary, stir in a little pasta water until the desired creaminess is achieved.
Optional:
Add broccoli or spinach.
5. Mild lentil and vegetable curry
Ingredients (2 servings):
- 100g red lentils
- 1 can of coconut milk
- 1 carrot
- 1 zucchini
- 1 teaspoon mild curry powder
- Salt
Preparation:
Rinse the lentils briefly in a sieve. Peel vegetables and cut into small pieces.
Put everything in a pot with the coconut milk and curry powder and bring to the boil over medium heat.
Then simmer gently for about 15-20 minutes until the lentils are soft. Season with salt and let it rest briefly – this way the flavors develop better.
6. Baked potatoes with vegan herb yogurt
Ingredients:
- 3 potatoes
- 150 g soy or coconut yogurt
- herbs, salt
Preparation:
Preheat the oven to 200 °C top/bottom heat. Wash the potatoes thoroughly and halve or quarter them depending on their size.
Place on a baking tray, optionally toss with a little oil and bake for about 35-40 minutes until soft and slightly crispy.
For the herbal yoghurt, mix the yoghurt with herbs and salt. Let the potatoes cool briefly and serve with the yoghurt.
💛 Mini feel-good impulse
Vegan main dishes can fill you up. Vegetable protein, complex carbohydrates and healthy fats give your body stability – without the heavy feeling after eating.
7. Quick vegan wraps with hummus & vegetables
Ingredients:
- 2 wraps
- 3 tbsp hummus
- Cucumber, carrot, lettuce
Preparation:
Wash vegetables and cut into fine strips. Heat the wraps briefly in a pan or in the oven to soften them.
Spread hummus on each wrap, distribute vegetables on top and roll up tightly from bottom to top.
Halve in the middle and enjoy straight away.
8. Easy vegan lentil soup
Ingredients (3 servings):
- 150g lentils
- 1 onion
- 1 carrot
- 1 liter of water
- salt, bay leaf
Preparation:
Peel and finely dice the onion, cut the carrot into small pieces.
Put everything in a large pot together with the lentils, water and bay leaf.
Bring to the boil and then simmer over low heat for about 25 minutes until the lentils are soft. Remove bay leaf and season with salt.
💛 Mini feel-good impulse
When eating is uncomplicated, your nervous system also relaxes. Simple recipes are often an underestimated part of well-being.
9. Fruity smoothie without sugar
Ingredients:
- 1 banana
- 1 handful of berries
- 200 ml oat milk
Preparation:
Peel the banana and break it into pieces. Place in a blender with the berries and plant milk.
Blend everything finely for about 30-60 seconds until the smoothie is creamy. Drink straight away – it's best when fresh.
10. Vegan Banana Oat Cake
Ingredients:
- 2 ripe bananas
- 120 g oat flakes
- 1 tsp baking powder
Preparation:
Preheat oven to 180°C. Mash bananas in a bowl with a fork.
Stir in the oatmeal and baking powder until a uniform dough forms.
Pour the dough into a small, greased tin and bake for about 25 minutes. Make a stick test, let it cool briefly and enjoy.
💛 Mini feel-good impulse
Holistic nutrition does not mean giving up. Enjoyment is part of it – without guilt, without extremes.
Vegan nutrition can be easy
These recipes are not meant to change you.
They should you support.
You don't have to eat everything vegan.
Don't do everything perfectly.
Don't follow every nutritional trend.
Even small plant-based meals can:
- improve your gut feeling
- relieve your digestion
- stabilize your energy
- relax your relationship with food
Food can nourish.
Food can calm you down.
Food can do you good.
If you want a diet that is good for your body – without pressure and without sacrifice – then stay here.
I regularly share simple recipes and inspiration for greater well-being.
