FAQs

Vegan grocery list

Here is the consolidated grocery list for the five vegan meals.

The estimated total cost is approximately $30–$35 for all 5 dinners (about $6–7 per meal for two), assuming you have a few basic spices on hand. 

Most items on the list are very inexpensive (canned beans, lentils, veggies, etc.), and buying in bulk or dried form further cuts cost. 

If you need to purchase several spice mixes, allow another ~$10 (these will last for many future meals). Using what you already have and sticking to store brands can keep the budget on the low.

🥕 Produce

• Onions (5 medium)
• Garlic (1 whole bulb)
• Carrots (3 medium)
• Potatoes (2 medium)
• Sweet potato (1 large)
• Broccoli (1 head)
• Celery (2 stalks)
• Fresh ginger (1 small piece)
• Parsnip (1 medium, optional)

🥫 Canned & Packaged

• Red lentils (1 lb dry or 1 bag/can ~2 cups dry)
• Brown lentils (1 lb dry or 2–3 cans; about 4 cups cooked total)
• Chickpeas (1 can, 15 oz)
• Kidney or black beans (1 can, 15 oz)
• Corn (1 can, 15 oz or frozen equivalent)
• Diced or crushed tomatoes / tomato sauce (2 cans, 15 oz each)
• Tomato paste (1 small can)
• Full-fat coconut milk (1 can, 13.5 oz)
• Vegetable broth (1 quart or bouillon cubes)
• Quinoa (dry, ~½ cup – smallest pack)
• White rice (dry, ~1 cup or pantry leftover)
• Pasta of choice (e.g., spaghetti or fettuccine, about 8 oz)

🧂 Spices & Seasonings

• Sweet smoked paprika
• Ground cumin
• Dried basil
• Dried oregano
• Dried thyme
• Dried parsley (or Italian seasoning mix)
• Curry powder
• Garam masala
• Turmeric powder
• Chili powder or flakes (optional)
• Bay leaf (optional, for soup)
• Soy sauce (small bottle, or substitute with salt)
• Red wine (optional – ~½ cup for bolognese, can sub broth)
• Sriracha or hot sauce (optional)

Now let’s see what you can make from these ingredients:

Lentil Bolognese

A savory, Italian-style sauce made with lentils, tomatoes, onions, carrots, and herbs served over pasta.

It is rich, hearty, and perfect for a cozy dinner. If you let the sauce simmer longer, time will deepen the flavors.

You can add chopped mushrooms or zucchini to make it more filling.

If you do not like lentils, you can use tofu crumbles or TVP. Here are recipes for tofu bolognese and meaty TVP bolognese.

Red Lentil Soup (Hungarian-Style)

A hearty and comforting soup made with red lentils, carrots, potatoes, and smoky paprika.

It cooks in about 30 minutes and uses basic ingredients. The paprika and cumin add a warm, savory flavor without requiring any fancy techniques.

You will love using red lentils. They cook quickly and don’t require soaking.

Add spinach or kale for extra nutrients. I think mushrooms go with almost anything including this soup.

If you already have brown or green lentils, use those, but soak them in advance.

Quinoa Sweet Potato Chili

This one-pot chili combines sweet potatoes, kidney beans, quinoa, and canned tomatoes into a rich, satisfying dish. It’s quick to make, packed with protein and fiber, and naturally gluten-free.

Do not forget to rinse quinoa before cooking to remove bitterness.

You can swap kidney beans with black beans or chickpeas, depending on what you have in your pantry.

Add-ins like corn, bell peppers, or a handful of spinach work great for extra texture and nutrition.

If you don’t have quinoa, rice makes an easy and affordable substitute.

I do love millet in chilis, but it is not for everyone.

Lentil Chickpea Curry

A creamy, flavorful curry made with canned chickpeas, lentils, tomatoes, coconut milk, and warm spices like curry powder and garam masala. It’s filling, fast, and goes perfectly with rice.

The spices I choose will give a rather mild curry, but adjust the spice level if you like hot and fiery.

You can use any cooked lentils—brown, green, or red—based on what’s available.

Diced carrots or peas make a great addition for color and natural sweetness. Curry is a great way to empty your pantry, any combination of veggies works: mushroom with chickpea, sweet potato with tofu or vegetable medley.

If you are out of coconut milk, try a splash of plant milk combined with a spoonful of peanut butter for a creamy, rich base. It will alter the taste a bit, but do not worry, it will be delicious.

Broccoli Lentil Stir-Fry with Rice

This quick stir-fry features lentils, broccoli, and corn tossed in soy sauce and served over warm turmeric rice. It’s vibrant, satisfying, and done in 20 minutes.

Don’t overcook broccoli. Just blanch it in boiling for a couple of minutes, then cool it in an ice bath. This technique will keep it bright and crisp.

You can substitute corn with peas, shredded carrots, or mushrooms depending on what’s available.

Add a squeeze of lemon or a drizzle of tahini for extra brightness and flavor.

For variety, serve it over couscous or quinoa instead of rice.

Misunderstand the difference between plant-based and vegan

It’s easy to confuse ‘plant-based’ with ‘vegan,’ but they’re not the same. 

A vegan diet excludes not only animal-derived products but all products where animals were exploited in any way. So not just meat, dairy and eggs, but for example honey as well. However, the vegan diet usually does not shy away from processed food as long as no animals were harmed.

Plant-based eating, on the other hand, focuses primarily on whole foods from plants.

Vegetables, fruits, grains, legumes, nuts, and seeds are the only ingredients they eat. This diet is rather about choosing to avoid animal-derived products for health reasons and steering clear of heavily processed ingredients.

Vegans can lack protein

While 70% of vegans eat more proteins than what they need, it does not mean you can eat whatever you want.

There are plenty of plant-based protein sources, like lentils, beans, tofu, tempeh, quinoa, nuts, seeds, and whole grains, but relying too heavily on convenience foods or skipping protein-rich meals can still lead to deficiencies. 

If you check what you eat with an online calculator like MyFitnessPal or Cronometer, you will see that not all combinations of vegan ingredients provide adequate levels of protein or nutrition.

Eating fake chicken wings with French fries and vegan apple pie for dessert will not be enough to have a balanced diet.

Certain supplements are a must

Yes, you need supplements. A trusted source to learn more about nutrition in a vegan diet is NutritionFacts.org. Start with watching this video about vitamin and mineral deficiencies.

Vitamins B12 and D supplements are non-negotiable since these vitamins are not found in plant foods.

Vitamin A, iodine and iron is also something you need to watch out for since they found concentrated in certain plants only. Seaweed for iodine and leafy greens and lentils for iron. According to Dr. Greger “a vegan living off a diet of fast food is at a greater risk for vitamin A deficiency than a meat-eater living on fast food.”

Ground flaxseeds, chia seeds, and walnuts are good plant sources of Omega-3s, but if you’re not including them regularly in your meals, it may be worth asking your doctor whether you need a vegan DHA/EPA supplement.

Meal planning and grocery shopping is frustrating at first

I plan my vegan meals each week in advance. Over the years my shopping list slowly became organized and predictable.

But I remember how frustrating it was at the beginning. I browsed through different vegan grocery lists to come up with ideas. Frankly, it felt overwhelming and time-consuming.

Like anything else, practice makes perfect. Over time, I got better at it. I have found success by stocking ingredients that has a long shelf-life like chickpeas, quinoa or tofu and by stocking my freezer with a wide variety of fruits and vegetables. I tend to choose ingredients that work in multiple recipes.

Dining out is challenging from now on

Dining out will feel tricky at first.

Even dishes that look plant-based might include non-vegan ingredients like butter, chicken broth or fish sauce, not the mention those hidden ingredients I was talking about earlier.

Many restaurants still do not offer dedicated vegan meals. You might end up piecing together a meal from sides or salads, which is to be honest quite disappointing and uninspiring.

Staff might not know the difference or may assume dairy and eggs are fine. Explaining your diet to servers may feel uncomfortable, especially in unfamiliar restaurants or cultures where veganism isn’t well understood.

Even if a dish is vegan, it might be cooked on the same grill or fryer used for meat or fish. It is something that ethical vegans may want to avoid.

I ALWAYS check menus online before going out. I prefer restaurants with a dedicated vegan section, or even better, fully vegan places. If you love Chipotle, check out this list of dishes you can eat at Chipotle as a vegan.

Traveling as a vegan is even harder than eating out

I have found eating out gets easier with simple preparation. However, traveling adds another layer of frustration especially if there is a language barrier.

I honestly spend more time researching where to eat than what kind of activities to do or which sights to see. I have a long list of places saved on my phone in Notes with links and a little description.

Apps like HappyCow does help, but I am not relying it on 100%. I ALWAYS read the website of the restaurant and the hotel.

For travel, I pack enough portable snacks to last me at least 2 days. Then the first thing I do after arriving in a foreign country is going to a local store and stock up.

Asian, Middle Eastern, and Indian restaurants can be lifesavers since they often has a wide variety of vegetarian and vegan dishes.

You will likely crave meat and cheese

Cravings for non-vegan foods are normal especially during your first few weeks. I am not saying it happens to everybody, but it is quite common. It happened to us as well.

The easiest way to win against these cravings is keeping vegan alternatives on hand and fill your belly with delicious vegan food during the meals. If you eat enough, you will not become hungry in-between meals.

If you’re missing cheese, try nutritional yeast on pasta or cashew-based spreads like this vegan queso dip.

For meat cravings, choose crispy tofu, tempeh or seitan with the right seasoning. They will likely have satisfying textures and protein. Instead of bacon, try these vegan bacon bits or any other bacon alternatives.

Don’t be too hard on yourself if you slip up. This is a process. If you do not want to go cold turkey, start with small changes, like swapping dairy milk for oat milk or replacing one meal at a time. Give your body time to adapt, and you will notice these cravings fade naturally.

Eating vegan can be expensive

Plant-based meats, vegan cheeses, and dairy-free ice creams often cost more than their animal-based counterparts. These products are great occasionally, but if they are your everyday staples, your grocery bill will climb fast.

Ready-made vegan meals, energy bars, and packaged foods are usually more expensive than cooking from scratch with whole ingredients like beans, rice, or vegetables. I recommend making as many things as you can at home. I do love this homemade cashew milk, which saves me eons on milk alternatives.

A heavy focus on exotic fruits or out-of-season veggies can increase costs compared to local, in-season options. If you want only the trendy vegan meals like avocado toast or smoothie bowls packed with dragon fruit, açai, and mango, you will feel it on your monthly bill.

❤️ Why you’ll love it 

This vegan scalloped potatoes recipe is simple but gives such a rich, creamy texture without needing any cashews or tofu. The secret is the sour cream white sauce that covers each thinly sliced potato, making an irresistibly creamy and garlicky casserole.  

The vegan sour cream, non-dairy milk, and veggie broth give the sauce a smooth, rich creaminess, while nutritional yeast, onion powder, and garlic powder add incredible flavor. The result is a sauce that is velvety, packed with creaminess, and full of flavor. 

It is also super easy to make, so both newbie cooks and seasoned pros can whip it up with no problem. Using a mandolin to get uniform potato slices saves time prepping and makes sure the taters all soften at the same rate while they bake. Putting together the dish is simple; just layer potatoes and sauce in a baking dish and pop it in the oven until the top is bubbly and browned.  

🧾 Key ingredients

Potatoes are the star of this dish. If you use new potatoes, there is no need to peel them; their skin is thin, edible, and nutritious. Plus, the thinner you slice the potatoes, the shorter the baking time.

Sweet paprika powder and cornstarch are vital to the sauce’s unique taste and consistency. The paprika adds a touch of sweetness, while the cornstarch helps thicken the sauce to the perfect creaminess.

Dairy-free milk and vegan sour cream blend beautifully with the other ingredients, creating a rich, creamy, garlicky, sour cream-based white sauce that is divine.

Nutritional yeast is a must-have ingredient for any vegan kitchen. In this recipe, it adds a cheesy, nutty flavor that takes the dish to the next level. You can also use vegan parmesan cheese in place.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

🥘 Equipment

For this vegan scalloped potatoes recipe, a mandolin slicer is your best friend. This handy tool will help guarantee that all your potato slices are uniform and will lead to even cooking and a beautiful presentation. Trust me, it will significantly reduce your prep time and make the whole process a breeze. You will wonder how you ever managed without one!

👩‍🍳 Instructions

Preparing the ingredients

STEP 1
Start by washing, peeling, and slicing your potatoes. The most efficient way to do this is using a mandolin slicer, which will help ensure that all slices are the same and significantly shorten your prep time.

Making the sauce

STEP 1
Heat your skillet over low-medium heat, then add olive oil and chopped onion. Sauté this mixture for about two to three minutes. Add chopped garlic to the skillet, stir, and cook for another minute. Then remove it from the stove and add smoked sweet paprika powder and cornstarch. Mix these ingredients well.

STEP 2
In a separate bowl, mix your vegan sour cream with dairy-free milk. Both of these ingredients should be at room temperature. Add half a cup of this mixture to your skillet, whisking well to guarantee a smooth sauce. 

STEP 3
Once the milk-sour cream mix is well incorporated, add your vegetable broth and stir thoroughly. Finally, add garlic powder, onion powder, nutritional yeast, salt, and black pepper. Mix these ingredients well.

Making vegan scalloped potatoes

STEP 1
Preheat your oven to about 395 degrees Fahrenheit (202 °C). Spread vegan butter, coconut oil, or other oil at the bottom of your baking dish. Begin layering your dish by adding the first two layers of thin potato slices. Then, add a bit of the vegan cheese sauce.

STEP 2
Repeat this process until you run out of potatoes and sauce. Ensure you have enough sauce left to cover all the potatoes on the top.

STEP 3
Cover your dish with tin foil and bake the potatoes for about 40 minutes. After this time, remove the foil and bake for 20 minutes. To finish, sprinkle your dish with breadcrumbs and grated cheese. Bake it under the broiler for an additional 10 minutes. Enjoy your delicious vegan scalloped potatoes!

💡 Expert tip

When preparing your vegan scalloped potatoes, the thickness of your potato slices can make a big difference. The thinner you slice the potatoes, the shorter the baking time. Using a mandolin slicer ensures that all pieces are the same width, which allows them to soften simultaneously, resulting in a perfectly cooked dish.

🔄 Variations

Adding some sweet potatoes to the regular potatoes makes these vegan scalloped potatoes a little sweeter and more colorful.  

I like to throw in some mushrooms as well, and they give a nice, earthy flavor and different texture, especially if you add them when making the sauce, so they can soak up all that garlicky goodness.  

If you want a little kick, try sprinkling on chili powder or red pepper flakes before baking.  It will spice things up without totally overpowering the creamy sauce.  

You can play around with different kinds of vegan cheese in this recipe, too.  Almond cheese, soy cheese, and cashew cheese are great choices since they all bring something different to the table flavor and texture-wise. It is fun to experiment.

🥣 Serving ideas

This creamy, cozy dish is super versatile, and I cannot wait to share some of my favorites.

These dairy-free scalloped potatoes make an excellent side to all kinds of main courses. They go great with a hearty lentil loaf or a comforting vegan pot pie. 

If you like having other French food, try it with this one-pot ratatouille. The potatoes add a creamy vibe that plays off the tangy sauce nicely.

❄️ Storing tips

Storing these vegan scalloped potatoes is super easy since the flavors actually get better after a night in the fridge! Let the dish cool off first before storing it in a sealed container. It’ll keep for 3 or 4 days, no problem.  

Freezing is not something I recommend. The creamy sauce doesn’t hold up well. It is, instead, best to have this dish fresh or store it in the fridge.

Reheating is simple. When you are ready to eat, put them in an oven-safe dish. Preheat the oven to 350°F. Cover it with foil so the top stays good, and bake for about 20 minutes until heated through. You can also warm individual portions in the microwave. Just give it a stir every 30 seconds so it heats evenly.

🤔 FAQs

More vegan potato side dishes

You can choose from many vegetable side dishes, but there is just something irresistible with potato-based dishes.

THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

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Vegan Scalloped Potatoes (No cashews)

Thinly sliced potatoes baked in a rich, creamy, garlicky, sour cream-based white sauce are what you will get if you try this vegan scalloped potatoes recipe. You don’t need any cashews or tofu to make it.

Course Side Dish

Cuisine Dairy-free, Gluten-free, Nut-free, Vegan

Keyword Vegan Potato Casserole, Vegan Scalloped Potatoes

Prep Time 30 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 30 minutes minutes

Servings 4 servings

Calories 410kcal

Author Nandor Barta

Equipment

• Oven-safe glass baking dish (8-inch / 20 cm)
• Mandolin
• our Cast-iron Skillet by UnoCasa

Ingredients

• 1.5 pounds Potatoes
• 1 Tbsp Coconut oil to grease the glass dish

Vegan cream sauce (in order of appearance)

• 1 Tbsp Olive oil
• 1 Onion (medium)
• 3 cloves Garlic
• ½ tsp Sweet paprika powder
• 3 Tbsp Corn starch
• 1+½ cup Dairy-free milk
• 5 oz Vegan sour cream
• ½ cup Vegetable broth
• 5 Tbsp Nutritional yeast
• 1 tsp Onion powder
• 1 tsp Garlic powder
• Salt and Pepper to taste

US Customary – Metric

Instructions

Slicing the potatoes with a mandolin

• Wash them, peel them and slice them. The best way to do that is by using a mandolin slicer. It will shorten the prep time significantly and ensure that all slices are the same.

Preparing the sauce

• Heat your skillet over low-medium heat.
• Add olive oil and chopped onion. Stir and sauté for 2-3 minutes.
• Add chopped garlic. Stir and cook for another minute.
• Take it off the stove and add smoked sweet paprika powder and cornstarch. Mix it well.
• In a separate bowl, mix vegan sour cream with dairy-free milk. Both need to be at room temperature.
• Add ½ cup from the milk-sour cream mix and whisk it well. It would be best to go in small batches to ensure you get a smooth sauce. Go until you run out of liquid to add. Whisk continuously.
• When the milk-sour cream mix is well incorporated, add the vegetable broth. Stir thoroughly.
• Finally, add garlic powder, onion powder, nutritional yeast, salt, and black pepper. Mix well.
• Bring it to a boil and wait until the sauce thickens.

Baking the scalloped potatoes

• Pre-heat the oven to 395 Fahrenheit (ca. 202 °C)
• Spread vegan butter, coconut oil, or other oil at the bottom.
• Add the first two layers of thin potato slices. Then add a bit of the vegan cheese sauce.
• Repeat until you run out of potatoes and sauce. Make sure you have enough sauce left to cover all potatoes on the top.
• Bake the potatoes covered with tin foil for 40 minutes.
• Take the foil off and bake it for another 20 minutes.
• After that, you can sprinkle it with breadcrumbs and grated cheese and bake it under the broiler for 10 minutes.

Notes

Top tips to make it perfectly

• If you use new potatoes, you don’t need to peel them as their skin is thin, edible, and nutritious.
• The thinner you slice the potatoes, the shorter will be the baking time. We recommend getting a mandolin slicer since the slices will have the same width and soften simultaneously.
• We recommend using tin foil to cover the scalloped potatoes for three reasons: 1) it keeps the heat in; 2) it ensures that the middle softens in time; and 3) it helps to avoid burning the top or getting it too dark too early.
• Not thick enough? → Add more starch, but make sure you first dissolve it in a bit of milk. For example, mix 1 Tablespoon of flour or starch with at least 2 Tablespoons of milk. You need to bring it back to a boil to activate them. Note: The sauce will further thicken when it is cooling down.
• Too thick? → Add more milk, like 1-2 Tablespoons at a time.
• Help, I got lumps! → Take it off the heat and use a blender (immersion blender) to break up any lumps. If the sauce turns too thin or thick, go with the above suggestions.
•  

Nutrition

Serving: 1serving | Calories: 410kcal | Carbohydrates: 58g | Protein: 13g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 3g | Sodium: 352mg | Potassium: 1097mg | Fiber: 7g | Sugar: 7g | Vitamin A: 538IU | Vitamin C: 43mg | Calcium: 158mg | Iron: 3mg

What are wood ear mushrooms? 

Wood ear mushrooms are soft, brown or black in color, with ear-like folds that grow up to 4 inches in diameter. While they have no stem, they do have a gill-less cap with tiny spores that are yellow, cream, or white.

They are very popular in Chinese cuisine and go by many different names like tree ear, black fungus, jelly ear, hei mu-er and kikurage.

But to be honest, it takes a bit of time to get used to it especially in salads. I recommend trying them first in an Asian stir-fry or a Thai curry with other vegetables. That is how I became to love them.

Best substitutes

These mushrooms are quite unique both in texture and in taste and you would think there is not a chance that they have similar substitutes. The good news is that there are a handful of mushrooms which are almost identical.

The closest related mushroom species is cloud ear mushrooms with the same brown color and gummy but coarser texture.

If the color brown is offputting for you, try to look for snow fungus also known as silver ear mushrooms or white jelly mushrooms. They have the same gummy texture but white almost opaque color.

There are many other jelly fungus species most of which are also edible, but let me mention apricot jelly fungus which has the same rubbery texture but has a vibrant pink color similar to a ripe apricot. Hence the name.

If you are looking for wood ear mushroom substitutes among common mushroom types, try dried oyster mushrooms or shiitake mushrooms. They are quite hard and meaty, but rehydrating their dried form will give you an even closer match to the above jelly fungi than using fresh ones.

Where to buy them?

How to store them?

You cannot eat raw dried wood ear mushrooms. You first need to soak or “rehydrate” them before you can use them in any recipe.

These Food Safety Guidelines from Macau especially recommend not to store rehydrated mushrooms and only soak the desired amount you need for the recipe.

Dried wood ear mushrooms can keep for at least 6 months in a cool, dry place. Just store them in an airtight container or in glass jars and make sure you seal them airtight every time you open them.

How to prepare them?

Wood ear mushrooms need to be rehydrated, cleaned and trimmed before they are ready to be used in your favorite recipes. 

Rehydrating

Soak them in warm water for at least 20 minutes. Make sure they are fully submerged. Don’t soak them overnight.

They double or even triple in size over time. When their texture turns from hard and rigid to soft and slippery, drain them.

Cleaning

The next step is to wash them thoroughly to remove any dirt or debris. Gently rub the mushroom between your fingers to make sure there is no grit or sand trapped inside the folds.

Trimming

Using a pair of scissors or a sharp knife, trim any hard parts. You can also cut off the fibrous part at the base. After trimming, you can leave them whole, chop, or slice them, whatever your recipe calls for.

How to cook them?

Even after you rehydrate wood ear mushrooms, you cannot eat them raw, you need to cook, steam or parboil them on high heat to kill any bacteria.

I usually choose stir-frying or sauteing. They are ready in mere minutes so if they are cooked with other vegetables, add them last.

They pair will with potatoes, fermented black beans, bamboo shoots, soy sauce, red wine vinegar, sesame oil, cilantro, onion, ginger, parsley, bay leaves, cucumber, green peas, and tofu.

11 delicious wood ear mushroom recipes 

Thai Red Curry

If you love bold flavors, try my Thai red curry. I promise you won’t be disappointed! Take 6 simple ingredients and 30 minutes later, you’ll have a rich, creamy curry that is loaded with delicious Thai flavors and aromas. Serve it with a hot bowl of basmati or jasmine rice.

Hunan Tofu

This Hunan Tofu recipe features red bell peppers, baby corn, and black wood ear mushrooms. Yuan shows in this recipe how to make a bold and spicy flavor that is still balanced using Hunan-style seasonings like fermented chili black bean paste and Shaoxing wine.

Chinese-style Tofu Minced Pork

Follow Mee Sha’s Chinese-style tofu minced pork recipe and have lunch or dinner in under 15 minutes. Serve it with noodles or rice. It even works great combined with veggies to make a huge salad bowl. Simply put, it tastes absolutely fantastic and is versatile to boot.

Wood Ear Mushroom Stir Fry

This Asian wood ear mushroom stir fry recipe makes for a spicy and crunchy dish that you will love. A fast, easy recipe that’s quick to prepare and even quicker to disappear.

Wood Ear Mushroom Salad

Judy’s classic wood ear mushroom salad brings together simple, staple Chinese ingredients such as soy sauce, black vinegar, scallions, and of course, crunchy wood ear mushrooms, for a dish that’s unmistakably authentic. It will also prove to you that salads can be bold, flavorful, and anything but boring.

Authentic Hot and Sour Soup

Kimberly’s restaurant-style Chinese hot and sour soup recipe is the perfect comfort food dish for a chilly day. It is hearty, filling, satisfying, and very easy to prepare. Serve it in less than 20 minutes and be sure that it will impress your family and friends.

Tonkotsu Ramen

Are you a fan of ramen? If the answer is yes, you definitely want to get your hands on this flavored wood ear mushroom topping recipe for tonkotsu ramen. Once you take one taste of this topping added to your favorite ramen, you’ll be reaching for it time and time again.

Stir-Fried Noodles

Light, refreshing, and done in under 30 minutes, these stir-fried noodle is a recipe you didn’t know you needed. And the star of the dish? Wood ear mushrooms, of course. Packed with great flavors and accented by a delicious crunch of veggies, this one is the perfect one-dish meal for a lovely Sunday night dinner.

Mushroom Dumplings

Combining these mushrooms with crunchy napa cabbage and carrots, will make for a delicious mushroom dumplings recipe. Mary’s recipe will show you how to boil them, steam them and pan-fry them to turn them into wonton, dim sum or potstickers.

Spaghetti with Wood Ear Mushrooms

Karen’s tasty spaghetti with wood ear mushrooms recipe uses Brussels sprouts to make one of the richest and delicious-tasting pasta you’ll ever try. It’s perfect for a quick dinner and also to reheat and have later as leftovers. Who knew brussels sprouts can make pasta taste so good? It is probably thanks to the wood ears though.

Chocolate Coated Cranberry Wood Ear Mushrooms

Wondering whether chocolates and mushrooms can actually go well together? Well, you need to check out this chocolate coated wood ear mushrooms recipe first. Val tell you how to pair these two ingredients to make her festive jelly.

Easy vegan breakfast recipes

All these breakfast recipes are the ones we eat regularly.

My husband loves the breakfast hash and the egg salad sandwich since he prefers savory breakfast.

I, on the other hand, love all kinds of oatmeals and porridges packed with fresh and frozen fruit, seeds, and nuts.

My kids, they prefer sweet breakfasts like pancakes and waffles.

All these recipes are tried and tested hundreds of times. There is not one bit we would change about them.

• Day 1 – Easy Vegan Banana Pancakes
• Day 2 – Red Lentil Waffles
• Day 3 – Blueberry Millet Porridge
• Day 4 – Vegan Apple Cinnamon Oatmeal
• Day 5 – Hearty Vegan Breakfast Hash
• Day 6 – Vegan Egg Salad Sandwich
• Day 7 – Banana Peanut Butter Oatmeal Cookies

Day 1 – Easy Vegan Banana Pancakes

I always have a couple of bananas lying around on the kitchen counter. So if we feel like it, I just grab two of them. Smash them with a fork and mix them with the other ingredients.

We have 10-12 light, fluffy pancakes or waffles (yes, almost the same batter) in no time. We love to top them with even more banana slices or with seasonal fruit and maple syrup. 

Day 4 – Apple Cinnamon Oatmeal

Oatmeal is one of the easiest breakfasts to make. The only thing you need to remember is that you need 1 cup of quick oats and 2 cups of milk (e.g. homemade cashew milk).

Load it up with your favorite fruits, nuts, and seeds. We love to add chia seeds, flax seeds, nut butter (e.g. homemade peanut butter), almond slices, or puffed seeds like quinoa or amaranth. 

Trust me, cooked oats have a better texture compared to overnight oats.

Day 5 – Hearty Vegan Breakfast Hash

This is the perfect savory breakfast for mix and match. Use whatever veggie you have in your pantry (like potatoes, carrots, or bell peppers), in your freezer (like green peas, sweet corn, or leafy greens), as leftovers.

Season and cook oyster mushrooms in a skillet. With the right seasoning, they turn into a flavorful vegan jerky. Feel free to use any other mushroom variety or your favorite substitute.

Day 6 – Vegan Egg Salad Sandwich

We’re big fans of savory breakfasts, and a quick toast or sandwich is our go-to in the morning.

Our favorite spread? A super simple, oil-free hummus topped with fresh raw veggies. It is easy to whip up at home with just 5 ingredients and 5 minutes.

When we want to switch things up, we make this 5-minute tofu cream cheese or this incredibly realistic vegan egg salad. It is honestly one of the best things that can happen to tofu.

Day 7 – Banana Peanut Butter Oatmeal Cookies

Sometimes you just need a quick grab-and-go breakfast, and these cookies have saved the day more than once.

I usually bake a big batch to have on hand, but honestly, you can mix and bake them in the time it takes to make pancake batter.

They are super easy to customize with your favorite add-ins. Think chocolate chips, raisins, or even chopped nuts like almonds, walnuts, or pecans.

Just because they are made with homemade peanut butter does not mean you cannot mix things up!

Easy main course meals

When people first go vegan or vegetarian, one of the biggest questions is usually: ‘What do you even eat for lunch and dinner?’

In short, vegans eat a lots of colorful veggies, hearty grains, and satisfying legumes. But they also love to mix it up, so meals stay exciting and never feel repetitive.

Below, you will find seven delicious examples that prove plant-based meals are anything but boring.

And to make life easier, especially on busy days, follow our simple trick: Cook dinner in a larger batch and eat leftovers for lunch the next day.

Every recipe below keeps well in the fridge for several days and is freezer-friendly too, making meal prep a total breeze.

• Day 1 – Vegan Spinach Pesto Pasta
• Day 2 – Easy Vegan Chili
• Day 3 – Vegan Mushroom Meatballs
• Day 4 – Chipotle Black Bean Burger
• Day 5 – Crispy Mushroom Tacos
• Day 6 – Thai Glass Noodles Stir Fry
• Day 7 – Spicy Tofu Steak

Day 1 – Vegan Pesto Pasta

Pesto is one of the easiest vegan meals you can make. Grab your food processor and load it up with any nut or seed, fresh basil leaves, olive oil, garlic, and nutritional yeast and you have yourself some homemade pesto.

I love this spinach pesto recipe but you can substitute it with our red pesto made of sun-dried tomato from time to time.

Day 2 – Vegan Bean and Millet Chili

This is the best hearty, meaty and satisfying vegan chili my husband has ever made. It is loaded with whole foods like veggies, legumes, grains, spices, and herbs. All the good stuff.

And the best part is that it is perfect for batch cooking as it keeps well in the fridge and in the freezer. 

Day 3 – Mushroom Meatballs

Any meatless meatballs are perfect candidates for meal planning since you can use them in many different ways.

Serve them with a simple marinara sauce or with a more creative caramelized carrot sauce. Here are lots of delicious pasta sauces to choose from.

Use the leftovers, take a baguette, and make a delicious meatball sub for lunch. 

Day 4 – Chipotle Black Bean Burger

Burgers are quite a popular meal choice in our house. I make a large batch and freeze them so we always have something to grab when we don’t have much time.

While I love our beet burger, as well as this portobello mushroom burger, the black bean burger is my all-time favorite. It is full of flavors, easy to make and the patties hold together during frying.

Day 5 – Oyster Mushroom Tacos

If you want something crispy and meaty, you cannot go wrong with oyster mushrooms. We have tons of recipes using this ingredient since they are just so versatile.

While you can add vegan taco meat, cauliflower, or tofu as well, if you are looking for an easy and delicious taco recipe for your vegan meal plan, this one tops them all.

If you do not like mushrooms, this is the recipe after you become a fan.

Day 6 – Pad Woon Sen

After some Mexican, let’s have something Asian.

If you want an easy meal, you often think of stir-fries at first. And you should. Even with a bit of soy sauce they can be delicious.

But if you want something next-level, try this Thai glass noodles stir fry. It looks complex at first, but it really isn’t.

It also has a salad alternative called Yum Woon Sen, which is a simplified version served cold.

Day 7 – Spicy Tofu Steak

Since, tofu is one of the most popular protein souces in a vegan diet preceeding tempeh or seitan, you need at least one tofu recipe in your weekly meal plan.

Choose any of these flavorful tofu marinade recipes, all of them will be delicious.

This tofu steak is the easiest and the most elegant of them all. Served with baked baby potatoes and roasted asparagus, drizzled with a 5-min chimichurri sauce, this dinner will be a true vegan feast for sure.

More vegan meal planning ideas

We also gathered lots of creative and delicious recipes to add to your meal plans using well-known ingredients. You can check all of our recipe roundups or choose from the below list:

FREE Easy 7-day Vegan Meal Plan

Emese Maczko

This 7-day vegan (vegetarian) meal plan includes breakfast, lunch, and dinner recipes. If you are new to meal planning vegan or vegetarian or need some new vegan beginner recipes, this list will give you plenty of delicious options to choose from. We also added a FREE e-book you can download that includes all recipes in this post. 

4.9 from 7 votes

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Equipment

• Cast-iron Dutch Oven (3-quart / 2.8 liter)
• our Vitamix A2300
• Food processor
• Stockpot
• Non-stick sauce pan (3-quart / 2.8 liter)
• Airtight container

Ingredients

  

Day 0 – Sunday

• ▢ 1 dinner Vegan Pesto Pasta

Day 1 – Monday

• ▢ 1 breakfast Vegan Banana Pancakes
• ▢ 1 lunch Vegan Pesto Pasta
• ▢ 1 dinner Vegan Bean Millet Chili

Day 2 – Tuesday

• ▢ 1 breakfast Vegan Blueberry Millet Porridge
• ▢ 1 lunch Vegan Bean Millet Chili
• ▢ 1 dinner Mushroom Meatballs

Day 3 – Wednesday

• ▢ 1 breakfast Vegan Breakfast Hash
• ▢ 1 lunch Mushroom Meatballs
• ▢ 1 dinner Oyster Mushroom Tacos

Day 4 – Thursday

• ▢ 1 breakfast Vegan Red Lentil Waffles
• ▢ 1 lunch Oyster Mushroom Tacos
• ▢ 1 dinner Pad Woon Sen

Day 5 – Friday

• ▢ 1 breakfast Apple Cinnamon Oatmeal
• ▢ 1 lunch Pad Woon Sen
• ▢ 1 dinner Spicy Tofu Steak

Day 6 – Saturday

• ▢ 1 breakfast Vegan Egg Salad Sandwich
• ▢ 1 lunch Spicy Tofu Steak
• ▢ 1 dinner Chipotle Black Bean Burger

Day 7 – Sunday

• ▢ 1 breakfast Banana Peanut Butter Oatmeal Cookies
• ▢ 1 lunch Chipotle Black Bean Burger
• ▢ 1 dinner Vegan Pesto Pasta

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EXCLUSIVE 5-ingredient recipes for busy home cooks that are ready in 15 minutes!Check out our Express Vegan Cookbook!

Instructions

 

Why is there a Day 0?

• We cook dinner in a larger batch, so that we can have enough leftovers for next day's lunch. So, to start the weekly rotation, we cook the vegan spinach peso pasta for Sunday dinner, which will be our Monday lunch as well. What we cook for Monday dinner will also be our Tuesday lunch. And so on.

Tried this recipe? Can we see it?Please share a picture with us by uploading an image to Pinterest below ours.

Notes

⇒ Download our FREE Vegan Meal Plan E-book and you have all recipes in one place (shopping list included) ready to be printed or used

Disclaimer: Neither of us is a certified Dietitian or Nutritionist. We are sharing this meal plan for educational and informational purposes only and this is not meant to replace any dietary advice from your own qualified professionals. (For more info read our Nutritional Disclaimer.)

More vegan recipes

What are rice paper wrappers?

Rice paper wrappers are thin, round sheets made from the mix of rice flour, tapioca starch, salt and water. They are widely used in Vietnamese cuisine.

The most popular dish that use rice paper sheets are Vietnamese spring rolls. There are seven types of Asian spring rolls, but only the Vietnamese recipe calls for these sheet.

They can hold a variety of fillings like vegetables, herbs, tofu, pork or shrimp. The sheets are naturally gluten-free and almost translucent.

They are typically sold dry. I do not know when single person who makes them from scratch. You need to soak them briefly in lukewarm water to make them soft and flexible for rolling.

Cathay

Cathay rice papers blend rice flour with tapioca starch, creating a flexible yet sturdy wrapper that’s perfect for fresh spring rolls.

The addition of tapioca gives these papers extra elasticity, making them thinner than a 100% rice-based sheet.

Cathay comes from various shapes and sizes, from square to round, from 6 inches to 12 inches.

I particularly value their square shape, which offers more room for fillings and makes rolling easier for beginners.

Three Ladies

Three Ladies rice paper wrappers also contain tapioca starch, rice flour, water and salt. But since the first ingredient is tapioca starch, it means that it is thinner and more delicate than Cathay.

These round, translucent sheets measure 8-9 inches in diameter and turn beautifully pliable when soaked.

Due to its high tapioca starch content, you need only 1-2 seconds to soak them in lukewarm water. This way when you use them, they will not tear.

I would not recommend it to full beginners. I found that the higher the rice content, the easier it is to work with these sheets.

Tanisa Brown Rice Paper

Tanisa brown rice paper is made from organic tapioca starch and organic brown rice flour. They stand out with their nutty flavor, extra fiber content and light brown color.

Tanisa also sells classic white rice sheets, pink ones colored with beetroot and yellow ones colored with turmeric. The filling looks stunning under a colorful hue.

These translucent wrappers are slightly thicker than traditional white rice papers, since the first ingredient is rice flour.

They come in one classic size (8-inch in diameter), albeit Tanisa sells both round and square-shaped wrappers.

Blue Dragon

Blue Dragon rice paper wrappers is one of the cheapest option, but it does not mean bad quality.

I like using Blue Dragon since it is easy to work with, due to its high % of rice flour. It comes in the classic 8-inch size.

I also regularly use Blue Dragon nori sheets to make tofu sushi and Blue Dragon soba noodles to make these miso noodles.

The semi-transparent appearance and medium thickness provide enough structure to hold ingredients without tearing. If I see them in the store, I prefer to buy these over the others.

It is also a beginner-friendly choice, perfect for first-time spring roll makers.

So Thai

I haven’t found any brands in the United States that sell rice paper wrappers made with 100% rice and no tapioca starch.

So Thai is a brand I found in Europe. It is made of only rice flour, so the perfect choice for beginners.

100% rice-based sheets need a few extra seconds to soften when soaking. However, they’re slightly thicker, making them easier for beginners to handle and less likely to tear.

Other Vietnamese brands

You cannot find any of the above in your local store or Asian specialy store. Do not worry, there are plenty of quality options to explore beyond the most common ones.

Here are a few other Vietnamese rice paper brands worth trying:

• Bamboo Tree
• CAF
• Four Elephants
• Soeos
• 52USA
• Best of Thailand is not a Vietnamese brand hence the name, but still a good quality rice paper sheet.

Tofu

Firm or extra-firm tofu makes an excellent protein filling for spring rolls, offering an adaptable base that absorbs flavors beautifully.

I recommend tofu for its versatility and high protein content – just one cup provides about 20 grams of protein.

I prefer to press tofu for 30 minutes before cooking to remove excess moisture. If I am making spring rolls, I shred them or cut them into thin strips.

I have lots of tofu marinades to choose from and I do not shy away from getting creative and trying different flavors in spring rolls.

There are several ways to cook tofu, but my favorite preparation method for shredded tofu is pan-frying. Any other time, I love baked tofu since it will have crispy edges but tender center.

Tempeh

Tempeh brings a firm, nutty, and hearty protein option to spring rolls. Made from fermented soybeans, this Asian staple packs 20 grams of protein per serving.

Its dense texture and ability to absorb flavors make it perfect for filling, while the natural umami adds depth to each bite. It also behaves similarly to tofu.

I recommend crumbling tempeh and pan-frying it with soy sauce and garlic until golden brown.

Another tasty method is steaming tempeh slices for 10 minutes, then marinating them in teriyaki sauce before a quick sear. This creates tender, flavorful strips that blend perfectly for stir-fries and for spring rolls.

Vegan shrimp

Vietnamese spring rolls often feature shrimps. The easiest way to make plant-based shrimp is from king oyster mushrooms. It captures the bouncy texture of traditional shrimp. You can also buy vegan baby shrimps for Nordic, although the price tag may surprise you.

These vegan protein alternative pack a satisfying chew while staying light enough to complement delicate spring roll wrappers.

It all comes down to spices as well. Oyster mushrooms soak up marinades beautifully.

For the best results, pan-fry the vegan shrimp in a touch of sesame oil until slightly crispy on the outside.

Another option is to steam them briefly to enhance their tenderness before adding to rolls. I recommend patting them dry with paper towels first to prevent excess moisture in your spring rolls.

Vegan shredded chicken

Shredded jackfruit makes an excellent chicken substitute in spring rolls, offering a stringy, meat-like texture that’s familiar and satisfying.

Young green jackfruit canned with brine, takes on flavors exceptionally well while maintaining its pulled-meat consistency. This protein alternative adds a substantial bite without being heavy.

I prefer preparing jackfruit by first draining and rinsing it thoroughly, then shredding it with two forks.

Pan-frying brings out the best texture. Season it generously. It is a fruit so you need mix of flavorful spices for it to work.

Another effective method is baking the seasoned jackfruit at 400°F for 20 minutes, flipping halfway through.

While shredded chicken from jackfruit is okay, I found shredded oyster mushrooms more delicious and easier to make.

Vegan egg

You can make vegan egg in multiple ways from tofu to chickpea flour. Each option mimics the traditional egg texture a bit differently.

Tofu scramble is a popular vegan alternative to scrambled eggs, made by crumbling firm or extra-firm tofu and cooking it with savory seasonings like turmeric, garlic powder, nutritional yeast and black salt (kala namak) for an eggy flavor. It’s quick to make, high in protein and incredibly versatile.

As a filling for spring rolls, I would use fine tofu crumbles. It blends smoothly with other ingredients and keeps the rolls neat and easy to wrap.

Another option is to make vegan egg strips with a mix chickpea flour, water, salt, turmeric for color and black salt (kala namak) for an authentic egg-like flavor.

Pour the mixture into a lined pan and steam for 15 minutes until firm. Alternatively, cook the batter like a thin pancake in a non-stick pan. Once cooled, slice into thin strips.

Just Egg is also a popular vegan egg substitute.

TVP

Textured Vegetable Protein (TVP) creates a satisfying meat-like texture in spring rolls. These dried soy protein granules pack a protein punch while absorbing any flavors I add. I either by Bob Red Mill’s or Anthony’s.

The small, crumbly pieces blend perfectly with vegetables and seasonings, making them an excellent base protein for filling. It reminds many people of vegan ground beef or pork.

I always start with rehydrating TVP in vegetable broth for extra flavor before using it. A quick 10-minute soak in hot liquid brings it back to life.

For spring rolls, I would season the rehydrated TVP with soy sauce, garlic powder, and a touch of rice vinegar. Then I would sauté it with ginger and sesame oil. You can check the exact seasoning in this Vietnamese rice paper pizza.

Lentils or beans

Legumes are certainly not typical spring roll filling, but I love getting creative.

Any types of beans and lentils works really, but I somehow prefer red lentils and black beans. Both make excellent protein fillings for spring rolls, packing 9g and 15g of protein per serving respectively.

While you can buy them canned as a shortcut, red lentils and black beans are among those that take the least time to cook from scratch.

I prefer using these because they’re budget-friendly and unopened cans have a long shelf life.

For the best results, cook lentils until they’re tender but still hold their shape – about 15-20 minutes.

With beans, I recommend simmering them with garlic and spices, then mashing them slightly. Pre-soaking dried beans overnight reduces cooking time and improves digestibility.

Seitan

Seitan, made from wheat gluten, offers a satisfying meat-like texture that’s perfect for spring rolls.

I only added this almost as the last one, since it is not gluten-free. And I tend to look for gluten-free options.

It has firm, chewy consistency similar to tempeh and ability to absorb flavors. If you do not need to eat gluten-free, seitan is an excellent protein choice (about 25g protein per 100g).

Did I mention, it has neutral base flavor and soaks up marinades easily.

I recommend slicing seitan thinly and stir-fry it with soy sauce and ginger until slightly crispy on the edges.

Another effective method is steaming small seitan pieces first, then quickly pan-searing them with garlic and five-spice powder.

These preparation methods ensure the seitan stays tender while developing a flavorful exterior that complements fresh spring roll vegetables.

Falafel

Falafel, made from ground chickpeas and aromatic herbs, adds a wonderful Mediterranean twist to spring rolls. It is certainly the most out of the box idea. However, I developed sushi spring rolls, ramen spring rolls and even apple pie spring rolls. I say Asian Mediterranean fusion is a thing.

These crispy, protein-rich balls pack a serious nutritional punch with their high fiber content and essential minerals. I love how their slightly spicy and herby profile creates an exciting flavor combo.

I would add them thinly sliced or crumble to a mix of vegetables and wrap them in rice paper sheet.

You can use store-bought falafel, heat them in the oven until crispy, then break them apart. But I recommend making falafel from scratch. It is easy and you can use falafel in lots of different ways from bowl to sandwiches.

Origin & Cuisine

Spring rolls trace back to ancient China, where they symbolized prosperity during Spring Festival celebrations. These light, fresh rolls spread across Southeast Asia, with each region creating its own version.

For example, Vietnamese spring rolls use rice paper wrappers, while Chinese versions feature thin wheat wrappers. Thailand has its own lumpia wrappers. I counted at least 10 wraps you can use for spring rolls.

Egg rolls are a Chinese-American creation from the 1930s, developed by Chinese immigrants who adapted traditional recipes for American tastes.

The thicker wrapper contains egg, giving these rolls their name and distinctive crispy texture. They became a staple in American Chinese restaurants, representing the fusion of Eastern and Western food traditions.

Wrappers

Chinese spring rolls come wrapped in thin yellow wrappers typically made from flour and water, sometimes with cornstarch or rice flour. But there is no egg.

Egg rolls feature a thicker wheat flour wrapper that contains eggs, giving them their signature golden-brown appearance after frying.

The wrapper puffs up and creates crispy bubbles during cooking, adding a satisfying crunch. These sturdy shells hold up perfectly to deep frying and keep the filling hot and juicy.

I have to mention Vietnamese spring rolls which uses rice paper wrappers, translucent circle sheets made of rice flour, tapioca starch and water. They are thin, but easy to use.

Filling

Chinese spring rolls contain mix of shredded or julienned vegetables like cabbage, carrots, bamboo shots, and sometimes mushrooms, shrimp or pork. The filling is stir-fried.

Vietnamese spring rolls contain fresh, raw vegetables like carrots, cucumber, and lettuce, making them light and crisp. It often has vermicelli noodles, shrimp, or tofu to create a balanced mix. The ingredients stay uncooked, keeping their natural crunch and vibrant flavors.

Egg rolls pack in cooked ingredients, typically featuring cabbage, carrots, and ground pork or chicken. The filling gets sautéed before wrapping, creating a rich, savory blend.

I love adding oyster mushrooms and bean sprouts to enhance the hearty texture. These ingredients merge into a filling that’s dense and satisfying.

Cooking Method

Chinese spring rolls are usually deep-fried or pan-fried, but made with thinner wrappers that become light, flaky, and crispy when cooked.

Vietnamese summer rolls are not cooked at all, but served fresh and uncooked. Wrapped in rice paper and filled with raw veggies, herbs, and cooked proteins like tofu or shrimp.

Egg rolls require deep frying at 350°F for about 2-3 minutes. The wrapper bubbles and turns golden brown, creating that signature crunchy exterior.