18 Plant-Based 400-Calorie Dinners Ready in Minutes

Eating vegan doesn’t mean sacrificing flavor or feeling hungry after dinner. These satisfying plant-based meals prove that vegetables, grains, and legumes can create incredibly delicious and filling dinners.

Each recipe delivers maximum nutrition and taste while keeping calories around 400, making them perfect for healthy weeknight meals that everyone will love.

01. Plant-Based Mushroom Pasta Sauce

Rich, meaty mushroom sauce that rivals traditional meat-based versions. This umami-packed sauce transforms simple pasta into a deeply satisfying dinner.

Ingredients: 1 pound button mushrooms (diced), 1 large onion (chopped), 3 garlic cloves (minced), 1 can crushed tomatoes, ½ cup white wine, 2 tablespoons olive oil, 1 teaspoon dried oregano, salt and pepper to taste.

How To Make Plant-Based Mushroom Pasta Sauce

1. Heat olive oil in a large skillet over medium-high heat. Add diced mushrooms and cook without stirring for 5 minutes until they develop a deep golden-brown crust, which creates that meaty texture and concentrated flavor.

2. Stir in chopped onion and cook for 3-4 minutes until softened and translucent. Add minced garlic and oregano, cooking for another minute until fragrant and the garlic is lightly golden.

3. Pour in white wine and let it simmer for 2 minutes, scraping up any browned bits from the bottom of the pan. Add crushed tomatoes, season with salt and pepper, then simmer for 15-20 minutes until the sauce thickens and the flavors meld together beautifully.

02. Italian Vegetable Gnocchi Soup

Hearty Italian-inspired soup loaded with tender vegetables and pillowy gnocchi. This comforting bowl delivers restaurant-quality flavor in just 30 minutes.

Ingredients: 1 package potato gnocchi, 4 cups vegetable broth, 8 oz mushrooms (sliced), 2 cups kale (chopped), 1 can diced tomatoes, 1 onion (diced), 3 garlic cloves (minced), 2 tablespoons olive oil, 1 teaspoon Italian seasoning.

How To Make Italian Vegetable Gnocchi Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 4-5 minutes until softened and lightly golden. Stir in minced garlic and Italian seasoning, cooking for another minute until aromatic.

2. Add sliced mushrooms to the pot and cook for 6-8 minutes until they release their moisture and become golden brown. This step builds incredible depth of flavor in your soup base.

3. Pour in vegetable broth and diced tomatoes, bringing the mixture to a boil. Add gnocchi and cook according to package directions, usually 2-3 minutes until they float to the surface.

4. Stir in chopped kale during the last 2 minutes of cooking, just until wilted and bright green. Season with salt and pepper to taste before serving hot.

03. BBQ Seitan Sandwiches

Smoky, tangy seitan sandwiches that satisfy your BBQ cravings completely. The key is getting that perfect crispy exterior before adding the sauce.

Ingredients: 8 oz seitan (sliced), ½ cup ketchup, 2 tablespoons apple cider vinegar, 1 tablespoon brown sugar, 1 teaspoon smoked paprika, 4 sandwich buns, 2 tablespoons vegetable oil, ½ teaspoon garlic powder.

How To Make BBQ Seitan Sandwiches

1. Heat vegetable oil in a large skillet over medium-high heat. Add sliced seitan and cook without moving for 3-4 minutes until one side becomes deeply browned and crispy, which gives you that perfect meaty texture.

2. Flip seitan slices and cook another 3 minutes until the second side is golden brown and crispy. This step is crucial for the best texture, so don’t rush it.

3. While seitan cooks, whisk together ketchup, apple cider vinegar, brown sugar, smoked paprika, and garlic powder in a small bowl until smooth and well combined.

4. Pour the BBQ sauce over the crispy seitan and toss to coat evenly. Cook for 2-3 minutes more, stirring occasionally, until the sauce thickens and caramelizes slightly.

5. Serve immediately on toasted buns with your favorite sandwich toppings like pickles, onions, or coleslaw for the complete BBQ experience.

04. Asian Udon Noodle Bowl

Slurp-worthy udon noodles in a savory broth with fresh vegetables. This satisfying bowl comes together quickly for busy weeknight dinners.

Ingredients: 8 oz fresh udon noodles, 4 cups vegetable broth, 1 cup snap peas, 1 carrot (julienned), 2 green onions (sliced), 2 tablespoons soy sauce, 1 tablespoon sesame oil, 1 teaspoon fresh ginger (grated).

How To Make Asian Udon Noodle Bowl

1. Bring a large pot of water to boil and cook udon noodles according to package directions, usually 2-3 minutes for fresh noodles. Drain and rinse with cold water to stop the cooking process.

2. In the same pot, combine vegetable broth, soy sauce, sesame oil, and grated ginger. Bring to a simmer over medium heat and let the flavors meld for 3-4 minutes.

3. Add julienned carrots to the simmering broth and cook for 2 minutes. Then add snap peas and cook for another minute until vegetables are crisp-tender and bright in color.

4. Divide cooked udon noodles between serving bowls and ladle the hot broth and vegetables over top. Garnish with sliced green onions and serve immediately while steaming hot.

05. Spicy Shiitake Lo Mein

Restaurant-style lo mein with crispy vegetables and a sweet-spicy sauce. Fresh linguine works perfectly if you can’t find traditional lo mein noodles.

Ingredients: 8 oz lo mein noodles, 6 oz shiitake mushrooms (sliced), 2 carrots (julienned), 1 cup bean sprouts, 3 tablespoons soy sauce, 2 tablespoons vegetable oil, 1 tablespoon Sriracha, 2 green onions (chopped).

How To Make Spicy Shiitake Lo Mein

1. Cook lo mein noodles according to package directions until just tender. Drain and toss with 1 tablespoon of vegetable oil to prevent sticking while you prepare the vegetables.

2. Heat remaining oil in a large wok or skillet over high heat. Add sliced shiitake mushrooms and stir-fry for 3-4 minutes until golden brown and slightly crispy around the edges.

3. Add julienned carrots to the pan and stir-fry for 2 minutes until slightly softened but still crisp. Then add bean sprouts and cook for just 1 minute to maintain their crunch.

4. Toss in the cooked noodles along with soy sauce and Sriracha, stirring constantly for 2-3 minutes until everything is heated through and well coated with sauce.

5. Remove from heat and garnish with chopped green onions. Serve immediately while hot, adjusting Sriracha to your preferred spice level.

06. Roasted Veggie Black Bean Tacos

Colorful roasted vegetables paired with seasoned black beans in warm tortillas. These hearty tacos prove that plant-based meals can be incredibly satisfying.

Ingredients: 1 bell pepper (sliced), 1 zucchini (diced), 1 red onion (sliced), 1 can black beans (drained), 8 corn tortillas, 2 tablespoons olive oil, 1 teaspoon cumin, 1 teaspoon chili powder, salt to taste.

How To Make Roasted Veggie Black Bean Tacos

1. Preheat oven to 425°F. Toss sliced bell pepper, diced zucchini, and red onion with olive oil, cumin, chili powder, and salt on a large baking sheet, spreading everything in a single layer.

2. Roast vegetables for 20-25 minutes, stirring once halfway through, until they’re tender and lightly caramelized around the edges with beautiful golden-brown spots.

3. While vegetables roast, warm black beans in a small saucepan with a pinch of cumin and salt, stirring occasionally until heated through, about 5 minutes.

4. Warm corn tortillas in a dry skillet for 30 seconds per side or wrap in damp paper towels and microwave for 30 seconds until soft and pliable.

5. Fill each tortilla with roasted vegetables and black beans. Add your favorite taco toppings like avocado, salsa, or cilantro for extra flavor and freshness.

07. Mushroom Quinoa Veggie Burgers

Hearty homemade veggie burgers with mushrooms, quinoa, and black beans. These protein-packed patties hold together beautifully and taste incredible with special sauce.

Ingredients: 1 cup cooked quinoa, 8 oz mushrooms (diced), 1 can black beans (drained), 1 egg replacer, ½ cup breadcrumbs, 2 tablespoons olive oil, 1 onion (diced), 2 garlic cloves (minced), salt and pepper.

How To Make Mushroom Quinoa Veggie Burgers

1. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add diced mushrooms and onion, cooking for 8-10 minutes until the moisture evaporates and vegetables are golden brown and caramelized.

2. Add minced garlic and cook for another minute until fragrant. Remove from heat and let the mixture cool for 5 minutes before proceeding to the next step.

3. In a large bowl, mash half the black beans with a fork, leaving some chunks for texture. Mix in cooked quinoa, sautéed mushroom mixture, egg replacer, and breadcrumbs until well combined.

4. Season the mixture with salt and pepper, then form into 4 equal patties. Let them rest for 10 minutes to help them hold together better during cooking.

5. Heat remaining oil in the same skillet over medium heat. Cook patties for 4-5 minutes per side until golden brown and crispy on the outside, handling gently when flipping.

08. Zucchini Chickpea Burgers with Tahini Ranch

Crispy chickpea and zucchini patties topped with creamy tahini ranch sauce. These flavorful burgers work perfectly on buns or stuffed in pita pockets.

Ingredients: 1 can chickpeas (drained), 1 large zucchini (grated), ½ cup flour, 3 tablespoons tahini, 2 tablespoons lemon juice, 1 tablespoon fresh dill, 2 tablespoons olive oil, 1 garlic clove (minced), salt and pepper.

How To Make Zucchini Chickpea Burgers with Tahini Ranch

1. Grate zucchini and place in a clean kitchen towel. Squeeze firmly to remove as much moisture as possible, which prevents soggy burgers and helps them hold together perfectly.

2. Mash chickpeas in a large bowl, leaving some chunks for texture. Mix in squeezed zucchini, flour, minced garlic, salt, and pepper until the mixture holds together when pressed.

3. Form mixture into 4 patties and let rest for 10 minutes. Meanwhile, whisk together tahini, lemon juice, fresh dill, and 2-3 tablespoons water until smooth and creamy for the ranch sauce.

4. Heat olive oil in a large skillet over medium heat. Cook patties for 5-6 minutes per side until golden brown and crispy, being gentle when flipping to keep them intact.

5. Serve hot burgers topped with tahini ranch sauce, fresh arugula, and sliced tomatoes on toasted buns or in warm pita pockets for a delicious handheld meal.

09. Roasted Vegetable Quinoa Bowl with Green Sauce

Colorful quinoa bowl topped with roasted vegetables and creamy cashew-herb sauce. This nutritious meal comes together in 30 minutes for easy weeknight dinners.

Ingredients: 1 cup quinoa, 2 cups mixed vegetables (chopped), ½ cup raw cashews, ¼ cup fresh herbs, 2 tablespoons apple cider vinegar, 3 tablespoons olive oil, 2 garlic cloves, salt and pepper.

How To Make Roasted Vegetable Quinoa Bowl with Green Sauce

1. Preheat oven to 425°F and cook quinoa according to package directions. Meanwhile, toss chopped vegetables with 2 tablespoons olive oil, salt, and pepper on a baking sheet.

2. Roast vegetables for 20-25 minutes until tender and lightly caramelized, stirring once halfway through for even browning and the best flavor development.

3. While vegetables roast, soak cashews in hot water for 10 minutes to soften. Drain and blend with fresh herbs, apple cider vinegar, remaining olive oil, garlic, and ¼ cup water until smooth and creamy.

4. Season the green sauce with salt and pepper to taste, adding more water if needed to reach your desired consistency for drizzling over the bowl.

5. Divide cooked quinoa between serving bowls, top with roasted vegetables, and drizzle generously with the vibrant green sauce. Serve immediately while the vegetables are still warm.

10. Jackfruit Sloppy Joes

Meaty jackfruit in a tangy, spicy sauce served on toasted buns. This tropical fruit creates the perfect texture for plant-based sloppy joes.

Ingredients: 2 cans young jackfruit (drained), 1 onion (diced), ½ cup ketchup, 2 tablespoons brown sugar, 1 tablespoon apple cider vinegar, 1 teaspoon chili powder, 2 tablespoons olive oil, 4 hamburger buns.

How To Make Jackfruit Sloppy Joes

1. Drain jackfruit and use a fork to shred it into pulled-meat-like strands, removing any tough core pieces. The natural texture of jackfruit makes it perfect for this sandwich.

2. Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 5-6 minutes until softened and lightly golden, stirring occasionally for even cooking.

3. Add shredded jackfruit to the pan and cook for 5-7 minutes, stirring frequently, until it starts to brown slightly and develops more flavor and texture.

4. Stir in ketchup, brown sugar, apple cider vinegar, and chili powder. Simmer for 8-10 minutes, stirring occasionally, until the sauce thickens and coats the jackfruit beautifully.

5. Taste and adjust seasoning as needed, then serve hot on toasted hamburger buns. The mixture should be saucy but not too wet, perfect for a messy, delicious sandwich.

11. Beet Kidney Bean Burgers with Chili Slaw

Vibrant red veggie burgers made with kidney beans, walnuts, and beets. These naturally colorful patties pair perfectly with sweet and spicy chili slaw.

Ingredients: 1 can kidney beans (drained), 1 medium roasted beet (diced), ½ cup walnuts (chopped), ½ cup breadcrumbs, 2 cups coleslaw mix, 2 tablespoons sweet chili sauce, 2 tablespoons olive oil, 1 teaspoon chili powder.

How To Make Beet Kidney Bean Burgers with Chili Slaw

1. Roast beet at 400°F wrapped in foil for 45 minutes until tender, then peel and dice. You can do this ahead of time or use pre-cooked beets from the store.

2. Mash kidney beans in a large bowl, leaving some chunks for texture. Mix in diced roasted beet, chopped walnuts, breadcrumbs, and chili powder until the mixture holds together when pressed.

3. Form into 4 patties and let rest for 10 minutes. Meanwhile, toss coleslaw mix with sweet chili sauce until evenly coated for a crunchy, flavorful topping.

4. Heat olive oil in a large skillet over medium heat. Cook patties for 5-6 minutes per side until crispy and heated through, being careful when flipping these delicate burgers.

5. Serve hot burgers topped with chili slaw on toasted buns. The sweet and spicy slaw provides the perfect contrast to the earthy, savory burger patties.

12. White Bean Avocado Salad

Fresh, protein-packed salad with creamy white beans and ripe avocado. This satisfying main dish works perfectly with whatever seasonal vegetables you have on hand.

Ingredients: 2 cans white beans (drained), 2 ripe avocados (diced), 1 cucumber (diced), 2 cups cherry tomatoes (halved), ¼ red onion (thinly sliced), 3 tablespoons olive oil, 2 tablespoons lemon juice, salt and pepper.

How To Make White Bean Avocado Salad

1. Rinse and drain white beans thoroughly, then pat dry with paper towels to remove excess moisture for the best texture in your finished salad.

2. In a large bowl, whisk together olive oil, lemon juice, salt, and pepper to create a bright, tangy dressing that will complement all the fresh ingredients perfectly.

3. Add white beans, diced cucumber, halved cherry tomatoes, and thinly sliced red onion to the bowl. Toss gently to coat everything evenly with the lemon dressing.

4. Just before serving, fold in diced avocado very gently to prevent mashing. The creamy avocado should remain in distinct pieces throughout the salad.

5. Taste and adjust seasoning with more lemon juice, salt, or pepper as needed. Serve immediately for the best texture and flavor, or chill for up to 2 hours before serving.

13. Mediterranean Falafel Burgers

Seasoned chickpea patties with classic falafel spices formed into burger shapes. The two-stage cooking method ensures crispy outsides and tender centers every time.

Ingredients: 2 cans chickpeas (drained), ¼ cup fresh parsley, 3 garlic cloves, 1 teaspoon ground cumin, 1 teaspoon ground coriander, ½ cup flour, 3 tablespoons olive oil, 4 pita breads, salt and pepper.

How To Make Mediterranean Falafel Burgers

1. Pulse chickpeas, parsley, garlic, cumin, and coriander in a food processor until coarsely chopped but not pureed. You want some texture remaining for the best burger consistency.

2. Transfer mixture to a bowl and stir in flour, salt, and pepper until well combined. Form into 4 patties and refrigerate for 15 minutes to help them hold together better.

3. Heat 2 tablespoons olive oil in a large skillet over medium heat. Cook patties for 4-5 minutes per side until golden brown and crispy on the outside.

4. Transfer browned patties to a baking sheet and bake at 375°F for 10-12 minutes to finish cooking through while maintaining that perfect crispy exterior.

5. Serve hot falafel burgers in warm pita bread with tahini sauce, diced tomatoes, cucumber, and lettuce for an authentic Mediterranean experience that’s completely satisfying.

14. Sesame Tofu Poke Bowl

Fresh vegan take on Hawaiian poke using marinated extra-firm tofu. This colorful bowl is loaded with vegetables and crunchy toppings for maximum nutrition and flavor.

Ingredients: 14 oz extra-firm tofu (cubed), 3 tablespoons soy sauce, 1 tablespoon sesame oil, 2 cups zucchini noodles, 1 cup shredded carrots, ½ cup pea shoots, ¼ cup peanuts (chopped), 1 tablespoon rice vinegar, 1 teaspoon sesame seeds.

How To Make Sesame Tofu Poke Bowl

1. Press tofu to remove excess water, then cube into bite-sized pieces. Marinate in soy sauce, sesame oil, and rice vinegar for at least 15 minutes to absorb maximum flavor.

2. While tofu marinates, prepare your vegetables by spiralizing zucchini into noodles and shredding carrots. Keep everything chilled until ready to assemble for the freshest taste.

3. Arrange zucchini noodles in serving bowls as your base, then top with marinated tofu cubes, distributing them evenly for the best presentation and flavor in each bite.

4. Add shredded carrots and fresh pea shoots around the bowl, creating colorful sections that make this dish as beautiful as it is delicious and nutritious.

5. Finish with chopped peanuts and sesame seeds for crunch, then drizzle any remaining marinade over the top. Serve immediately while everything is fresh and vibrant.

15. Rainbow Grain Bowl with Cashew Tahini Sauce

Nutrient-dense grain bowl packed with colorful vegetables and protein-rich lentils. The creamy cashew tahini sauce ties all the vibrant flavors together beautifully.

Ingredients: 1 cup cooked lentils, 1 cup cooked quinoa, 1 cup roasted sweet potato (cubed), 1 cup steamed broccoli, ¼ cup cashews, 2 tablespoons tahini, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 garlic clove.

How To Make Rainbow Grain Bowl with Cashew Tahini Sauce

1. Soak cashews in hot water for 10 minutes to soften. Meanwhile, arrange cooked quinoa and lentils in serving bowls as your protein-rich base layer.

2. Add roasted sweet potato cubes and steamed broccoli to each bowl, creating colorful sections that make this dish as visually appealing as it is nutritious and satisfying.

3. Drain cashews and blend with tahini, lemon juice, olive oil, garlic, and 3-4 tablespoons water until smooth and creamy, adding more water as needed for drizzling consistency.

4. Season the cashew tahini sauce with salt and pepper to taste, then drizzle generously over each grain bowl for rich, nutty flavor throughout.

5. Serve immediately while the vegetables are still warm, or meal prep these bowls for up to 3 days by keeping the sauce separate until ready to eat.

16. Gochujang Tempeh Rice Bowls

Sweet and spicy Korean-inspired tempeh glazed with gochujang barbecue sauce. This umami-rich bowl will convert even the biggest tempeh skeptics with its incredible flavor.

Ingredients: 8 oz tempeh (sliced), 2 cups cooked brown rice, 3 tablespoons gochujang, 2 tablespoons tamari, 1 tablespoon brown sugar, 1 tablespoon rice vinegar, 2 tablespoons vegetable oil, 2 green onions (sliced).

How To Make Gochujang Tempeh Rice Bowls

1. Slice tempeh into strips and steam for 10 minutes to remove any bitterness. This step makes the tempeh more digestible and helps it absorb the glaze better.

2. Whisk together gochujang, tamari, brown sugar, and rice vinegar in a small bowl until smooth. This sweet-spicy glaze is the key to incredible flavor in this dish.

3. Heat vegetable oil in a large skillet over medium-high heat. Add steamed tempeh slices and cook for 3-4 minutes per side until golden brown and crispy on the outside.

4. Pour the gochujang glaze over the crispy tempeh and toss to coat evenly. Cook for 2-3 minutes more, stirring frequently, until the glaze caramelizes and becomes sticky.

5. Serve glazed tempeh over warm brown rice and garnish with sliced green onions. The combination of textures and flavors makes this bowl absolutely irresistible and completely satisfying.

17. Seasoned Tofu Tacos

Perfectly spiced crumbled tofu replaces ground meat in these healthy vegan tacos. All the classic taco seasonings you love without sacrificing any flavor or satisfaction.

Ingredients: 14 oz firm tofu (crumbled), 8 corn tortillas, 1 tablespoon olive oil, 1 teaspoon cumin, 1 teaspoon chili powder, ½ teaspoon paprika, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, salt and pepper.

How To Make Seasoned Tofu Tacos

1. Press tofu to remove excess moisture, then crumble into small pieces that resemble ground meat. The drier your tofu, the better it will absorb the seasonings and develop flavor.

2. Heat olive oil in a large skillet over medium-high heat. Add crumbled tofu and cook for 5-7 minutes, stirring frequently, until it starts to brown and develop a slightly crispy texture.

3. Sprinkle cumin, chili powder, paprika, garlic powder, onion powder, salt, and pepper over the tofu. Stir well to distribute seasonings evenly and cook for 2-3 minutes more.

4. Add 2-3 tablespoons of water to help the spices form a coating on the tofu, cooking until the liquid evaporates and the tofu is well-seasoned throughout.

5. Warm corn tortillas and fill with seasoned tofu. Top with your favorite taco fixings like avocado, salsa, lettuce, and lime wedges for the complete taco experience.

18. Celeriac Walnut Tacos

Innovative plant-based tacos using sautéed celeriac and toasted walnuts for meaty texture. Classic taco seasoning transforms these humble ingredients into something truly special and satisfying.

Ingredients: 1 large celeriac (peeled and diced), 1 cup walnuts (chopped), 8 corn tortillas, 2 tablespoons olive oil, 1 teaspoon cumin, 1 teaspoon chili powder, ½ teaspoon oregano, ½ teaspoon garlic powder, salt and pepper.

How To Make Celeriac Walnut Tacos

1. Peel and dice celeriac into small pieces, roughly the size of ground meat. Toast chopped walnuts in a dry skillet for 3-4 minutes until fragrant and lightly golden, then set aside.

2. Heat olive oil in a large skillet over medium-high heat. Add diced celeriac and cook for 8-10 minutes, stirring occasionally, until tender and lightly browned on the edges.

3. Add toasted walnuts back to the pan along with cumin, chili powder, oregano, garlic powder, salt, and pepper. Stir well to combine and cook for 2 minutes more.

4. Add 3-4 tablespoons of water to help the spices coat the celeriac and walnuts evenly, cooking until the liquid evaporates and everything is well-seasoned throughout.

5. Warm corn tortillas and fill with the celeriac-walnut mixture. The combination creates a surprisingly meaty texture that will fool even dedicated carnivores into thinking they’re eating traditional tacos.

Final Thoughts

These plant-based dinners prove that eating vegan doesn’t mean giving up flavor, satisfaction, or variety. Each recipe delivers complete nutrition while keeping calories reasonable for healthy weeknight meals.

From hearty burgers to colorful grain bowls, these recipes will inspire you to explore more plant-based cooking and discover just how delicious vegan dinners can be.