Cooking with Plant-Based Nutrition

Tips and Recipes for Beginners

If you're interested in transitioning to a plant-based diet, learning how to cook plant-based meals is a great place to start. Cooking your own meals is not only a healthier option, but it's also more cost-effective and allows you to control the ingredients you're putting into your body.

At AIAN, we believe that learning how to cook plant-based meals is an essential part of a plant-based certification. That's why we've put together this guide with tips and recipes for beginners who are interested in cooking with plant-based nutrition.

Tip #1: Start with simple recipes

If you're new to cooking with plant-based nutrition, it's important to start with simple recipes. Look for recipes that have a short ingredient list and are easy to follow. Some simple plant-based meals to get started with include:

  • Quinoa salad with roasted vegetables
  • Chickpea and sweet potato curry
  • Black bean and vegetable stir-fry
  • Lentil soup with vegetables
  • Grilled portobello mushroom burgers

Tip #2: Stock up on plant-based pantry staples

To make cooking with plant-based nutrition easier, it's important to stock up on pantry staples such as:

  • Whole grains (quinoa, brown rice, oats, etc.)
  • Legumes (beans, lentils, chickpeas, etc.)
  • Nuts and seeds (almonds, cashews, chia seeds, etc.)
  • Plant-based milks (almond milk, soy milk, etc.)
  • Nutritional yeast (for a cheesy flavor)
  • Herbs and spices (garlic, ginger, turmeric, etc.)

Having these staples on hand will make it easier to whip up a healthy and delicious plant-based meal.

Tip #3: Experiment with different flavors and cuisines

One of the great things about plant-based nutrition is that there are so many different flavors and cuisines to explore. Don't be afraid to experiment with different spices, herbs, and sauces to add flavor to your meals. Try making plant-based versions of your favorite dishes, such as plant-based lasagna, vegan mac and cheese, or vegetarian tacos.

Here are a few plant-based recipes to get you started:

  1. Quinoa and roasted vegetable salad:
  • Cook 1 cup of quinoa according to package instructions.
  • Roast your favorite vegetables (such as zucchini, bell peppers, and eggplant) in the oven with a drizzle of olive oil and a sprinkle of salt and pepper.
  • Combine the cooked quinoa and roasted vegetables in a large bowl.
  • Dress with a mixture of olive oil, lemon juice, and herbs (such as parsley or basil).
  1. Chickpea and sweet potato curry:
  • Heat a tablespoon of oil in a large pot over medium heat.
  • Add chopped onions, garlic, and ginger and cook until softened.
  • Add diced sweet potatoes and cook for a few minutes.
  • Add a can of chickpeas (drained and rinsed) and a can of diced tomatoes.
  • Add spices such as curry powder, cumin, and coriander.
  • Let simmer until the sweet potatoes are tender.
  • Serve over rice or quinoa.
  1. Black bean and vegetable stir-fry:
  • Heat a tablespoon of oil in a large skillet over high heat.
  • Add sliced vegetables (such as bell peppers, mushrooms, and onions) and cook until softened.
  • Add a can of black beans (drained and rinsed) and cook for a few minutes.
  • Add a sauce made from soy sauce, garlic, ginger, and a touch of brown sugar.
  • Serve over rice


Tip #4: Get creative with plant-based substitutes

There are plenty of plant-based substitutes available in stores that can be used in place of traditional meat and dairy products. For example, try using tofu or tempeh in stir-fries, veggie burgers, or sandwiches. You can also use plant-based milk instead of dairy milk in recipes such as smoothies, baked goods, or sauces.

Another popular substitute is jackfruit, which has a meaty texture and can be used in place of pulled pork or chicken in recipes such as tacos, sandwiches, or BBQ.


Tip #5: Meal prep for the week

Meal prepping can save you time and make it easier to stick to a plant-based diet. Set aside a few hours on the weekend to cook large batches of grains, beans, and roasted vegetables. Then, mix and match these ingredients throughout the week to create different meals.

For example, you can make a big batch of quinoa, roasted vegetables, and chickpeas, and use them to create different meals such as a quinoa salad, a vegetable stir-fry, or a chickpea curry.


By following these tips and experimenting with different flavors and ingredients, you can learn how to cook delicious and healthy plant-based meals that are both satisfying and nutritious.

And if you're looking to take your plant-based knowledge to the next level, consider enrolling in AIAN's plant-based certification program. Our program offers comprehensive training on the benefits of plant-based nutrition, as well as how to apply that knowledge in different fields such as sports nutrition, medical care, and more.

With AIAN's plant-based certification, you'll gain the skills and knowledge you need to excel in a variety of industries, from nutrition coaching to cooking to healthcare. So why wait? Sign up today and start your journey to a healthier and more fulfilling life!