Plant-Forward Dinners: Vegetables, Beans and Grains at the Center

What plant-forward dinner means in practice

Plant-forward doesn't mean giving anything up. It means vegetables, beans, grains and other plant ingredients take up most of the plate, and anything else, like cheese, eggs or a little chicken, plays a supporting role. You decide how far to go. Some people cook fully vegan dinners, while others just make vegetables the starting point and add extras from there.

The easiest way to begin is to pick a base: a pot of beans, a tray of vegetables, a pan of tofu or tempeh, or a bowl of salad. Then choose one flavor direction, such as garlic and ginger, lemon and herbs, or tomatoes and olive oil, and build around it. The recipes below each follow that pattern.

All nutrition figures in this guide are estimates for a single recipe as written in the Nourity library. Your portions and swaps will change them.

Soup nights: beans, greens and carrots

Soup is a natural fit for plant-forward cooking because it takes whatever vegetables you have and turns them into a full dinner with little attention. Kale & White Bean Soup combines cannellini beans, kale and chopped tomatoes with onion, garlic and Italian herbs. A parmesan rind adds depth if you have one, and you can leave it out. It takes about 35 minutes in total (10 prep, 25 cooking) and comes to an estimated 300 calories, 16 g protein and 12 g fiber per serving. Crusty bread on the side makes it a complete dinner.

If you'd rather have something smooth, Carrot & Ginger Soup is a good choice. Carrots, onion, fresh ginger and garlic simmer in vegetable stock with cumin, then get blended with coconut milk and finished with fresh cilantro. It's vegan and takes an estimated 35 minutes in total. Per serving it comes to about 220 calories and 8 g fiber. Serve it with toast, or put a bean salad next to it if you want more on the plate.

Both soups reheat well, so cook a pot on a quieter evening and keep it in the fridge for the next night.

• Kale & White Bean Soup about 300 kcal · 16 g protein · 35 min
• Carrot & Ginger Soup about 220 kcal · 4 g protein · 35 min

Quick pan dinners with tempeh, tofu and broccoli

A stir-fry is one of the fastest ways to get a vegetable-heavy dinner on the table. Tempeh Stir Fry pairs firm, nutty tempeh with broccoli and red bell pepper in a sauce of soy, garlic, ginger, rice vinegar and red pepper flakes. You serve it over rice or noodles. It's vegan, takes an estimated 25 minutes in total, and works out to about 380 calories with 26 g protein and 8 g fiber.

Broccoli & Ginger Stir Fry is a little quicker, at an estimated 22 minutes in total. Broccoli florets cook with firm tofu (or chicken, if you prefer) in fresh ginger, garlic, soy and sesame, with a touch of honey and scallions on top. The estimate is about 290 calories, 18 g protein and 8 g fiber. Note that honey and the chicken option mean it isn't vegan as written, so swap the honey if that matters to you.

A few habits make stir-fries easier. Cut everything before you turn on the stove, press or pat the tofu dry so it browns, and cook the sturdy vegetables first so they have time to soften. A pot of rice started before you chop will be ready by the time the pan is done.

• Tempeh Stir Fry about 380 kcal · 26 g protein · 25 min
• Broccoli & Ginger Stir Fry about 290 kcal · 18 g protein · 22 min

No-fuss dinners: wraps, salads and eggs

Some nights call for something closer to assembly than cooking. Falafel & Hummus Wrap layers falafel (store-bought works fine) with hummus, cucumber, tomato, lettuce, parsley, lemon juice and tzatziki in a large wrap. It's an estimated 25 minutes in total, mostly for warming the falafel, with about 440 calories and 12 g fiber per wrap.

Greek Salad with Feta is the no-cook option: cucumber, cherry tomatoes, red onion, kalamata olives and feta, dressed with olive oil, red wine vinegar and oregano. It takes an estimated 10 minutes and comes to about 280 calories with 14 g protein. To turn it into a bigger dinner, serve it with warm pita or a pot of beans or chickpeas on the side.

Garlic Mushroom & Eggs is a good choice if you eat eggs and want a vegetable-led dinner that comes together fast. Mixed mushrooms cook with garlic, butter and thyme, then go on sourdough toast with soft eggs. It's an estimated 17 minutes in total, with about 280 calories and 20 g protein.

• Falafel & Hummus Wrap about 440 kcal · 18 g protein · 25 min
• Greek Salad with Feta about 280 kcal · 14 g protein · 10 min
• Garlic Mushroom & Eggs about 280 kcal · 20 g protein · 17 min

A simple week and a short pantry list

You don't need a rigid plan. Try one soup night, one stir-fry night, one assembly night and one night for leftovers or whatever is in the fridge. Cook the soup first, since it keeps well and makes a second dinner easy. Save the quickest meals, like the salad or the mushrooms and eggs, for your busiest evenings.

A small pantry makes all of this easier: canned beans, canned tomatoes, vegetable stock, rice or noodles, soy sauce, sesame oil, olive oil, garlic, onions and a few dried herbs and spices. Add fresh produce that lasts, such as carrots, broccoli, cabbage and kale, plus a block of tofu or tempeh.

If you keep a food and mood journal in Nourity, note which dinners you enjoyed making and eating. Over a few weeks you'll see which ones are worth repeating, and which are better kept for when you have more time.

Questions people ask

Do I have to cut out meat and dairy to eat plant-forward?

No. Plant-forward just means plants make up most of the meal. Some recipes here include eggs, feta or optional chicken, and you can adjust them to suit how you eat.

Which of these dinners are vegan?

As written in the library, Tempeh Stir Fry and Carrot & Ginger Soup are vegan. Others can be adapted, for example by leaving out the parmesan rind in the kale and white bean soup, though check each ingredient list.

What's the fastest dinner on this list?

Greek Salad with Feta, at an estimated 10 minutes with no cooking. Garlic Mushroom & Eggs is next, at an estimated 17 minutes in total.

Can I make these ahead?

The soups are the best candidates. Cook them, let them cool, and keep them in the fridge to reheat later. For the stir-fries, you can prep the vegetables ahead and cook at dinnertime.

How do I make a vegetable dinner feel complete?

Pair vegetables with a base like beans, tofu, tempeh, rice, noodles, bread or pita, and add a sauce or dressing with plenty of flavor. The soup and stir-fry recipes above already follow this pattern.

More guides

• No-Cook Meals for Warm Days: Easy Assembly Ideas
• Training-Day Meals: Protein and Carb Plates You Can Prep Ahead
• Low-Carb Dinners Under 30 Minutes: Quick Ideas and Shortcuts