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Healthy Vegan Eating: Quick Cooking

Updated on November 30, 2016

Are You New to Healthy Food?

I remember when I was new to vegetarianism. I didn't know how to handle the cooking. I had learned to cook with meat and chicken and now I was lost.

I have been vegetarian since 1977 and vegan since 1989. Outside of my family, most of the people I know and associate with now never knew me before I was vegan, much less before I was vegetarian. When new (kosher) restaurants open up in town, they find out pretty quickly that I'm a "go-to" person to check with if they want to find out if their vegan food tastes good to a vegan.

For the most part, I do my own cooking. But there are times that I'm really busy or really tired, so I have to have all sorts of recipes in my repertoire.


When you're new to the world of vegetarianism or if you just want a quick, easy, meatless meal, you need a few ideas to get you started.

I usually do a lot of cooking since I'm the only vegan in the house and if I don't cook, I don't eat. So I keep a number of items on hand for those days that I just don't have the time or the energy to cook a full meal.

Canned beans fill almost an entire shelf in the basement. I use them very liberally. I also try to keep cans of tomato products (fire roasted tomatoes, stewed tomatoes, etc.). I also like to buy hot peppers when they are available in the organic section (I broil them and then freeze them so I can use them months later). Keep a collection of spices you like -- I like curry powder, coriander, fresh ginger and several other spices. Oil is also an important ingredient. I usually use olive oil, but canola, peanut, walnut and almond oil, or other high monounsaturated oils should be on your cabinet shelf. Nuts add healthy fats and crunchy textures. Vegetables, fresh or frozen, round out the important ingredients.

These recipes can save you time:


  • large can of crushed tomatoes (the variety is up to you)
  • 1/2 cup each of raw peanuts and almond
  • bell peppers of any color
  • onions/garlic/leeks/scallions
  • hot peppers to taste
  • mushrooms (your favorite variety)
  • two cans of your favorite beans (I usually use one can of black beans and one can of red kidney beans)
  • spices
  • Frozen vegetables


  1. Take a large can of crushed tomatoes (the variety is up to you) and pour it into a pot. I add 1/2 cup each of raw peanuts and almond and cook on a low flame about 1/2 hour. In the meantime, I saute veggies: bell peppers of any color, onions/garlic/leeks/scallions, hot peppers to taste, mushrooms (your favorite variety) until cooked through.
  2. When the peanuts and almonds are cooked through, add two cans of your favorite beans (I usually use one can of black beans and one can of red kidney beans). Add spices you like (I use brown mustard, curry powder and chili powder). Add the sauteed vegetables. After stewing a bit, add frozen vegetables (broccoli, spinach, cauliflower, etc.). Stir it all together and stew until it's all cooked through.
Cast your vote for Quick and Easy Chili

Another Quick Recipe

Another quick recipe --


  • Oil for sauteeing (Olive Oil)
  • Fresh ginger
  • mustard
  • a small amount of sweetener
  • Curry Powder
  • Minced Garlic
  • other veggies you like (onions or other similar veggies)
  • Favorite Beans (canned or cooked dried)


  1. Put two tablespoons of oil in a frying pan, grate some fresh ginger and add a bit of mustard, a small amount of sweetener (I use stevia or agave nectar), curry powder. Add minced garlic and any other veggies you like (onions or other similar veggies), peppers, etc. When the veggies are cooked through, add a can of your favorite beans (I like black beans) and cover the pan. Cook on a low flame until all the ingredients are heated through.
  2. You can eat this alone or add it to cooked pasta -- you can also use some pasta cooking liquid, mash the beans and add the liquid for a thinner sauce.
  3. Experiment with these ingredients and others, to your taste. Beans and vegetables spiced correctly can make a very filling meal. Enjoy!
Cafe Press Veggie Apron
Cafe Press Veggie Apron | Source

Compugraph Designs Printfection Store

In addition to our Cafe Press and Zazzle sites (see modules above), we also have a store on "Printfection" which includes cutting boards (good wedding or housewarming gifts), mugs and cups, tees, etc.

This canvas bag is only one of several Vegetarian themed items at our store:

Compugraphd Cafe Press site

(Click on the picture to go directly to this product's page)

If you are/were a vegetarian/vegan or are trying to become one, tell us about your experiences.

Let me know what you think of this hub.... - Tell me what other hubs you'd like to see on this subject

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    • compugraphd profile image

      compugraphd 5 years ago

      @anonymous: B"H

      Thank you -- they are all my own creations.

    • RationalHedonist profile image

      RationalHedonist 5 years ago

      I've been enjoying reading through some of your vegan lens. I am mostly vegetarian (about 350 days of the year), but do enjoy fish, chicken and beef once in a while. I love the flavors of different beans, nuts, grains and veggies I've discovered as an adult and I do believe they are better for what your body needs.

    • profile image

      anonymous 5 years ago

      Never thought much about veggies when I was growing up. Sure I knew they were good for me but other than that â so what! As Iâve gotten older and (started watching a lot more cooking shows), Iâve come to realize that there are many creative ways to prepare a vegetable dish and thoroughly enjoy it! WITHOUT MEAT. Something I would never done when I was younger.

      FYI. At one of my lenses I have a link to a book available at Amazon called âOlive Trees and Honeyâ. Itâs a collection of Jewish vegetarian recipes from around the world.

    • profile image

      anonymous 9 years ago

      Great lens. Love the graphics.

    • dahlia369 profile image

      dahlia369 9 years ago

      Thank you for joining my Squidoo group!

      "Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful."

      -- Buddha