60 Vegan 5-Ingredient Recipes: 5 Ingredients. Real Meals. Actual Flavour.
A 5-ingredient recipe can fail in two ways: it can be so simple it stops being interesting, or it can cheat — hiding fifteen ingredients under the heading of pantry staples. This book avoids both. The 5 ingredients are the content ingredients: the things that make the dish what it is. Salt, pepper, oil, and water are excluded. Where a spice is the defining flavour of a dish, it counts as one of the 5. Where it is background seasoning, it does not. Every recipe is honest about this.60 original vegan recipes across five chapters — breakfasts, lunches, dinners, snacks and desserts, and batch cooking — plus a pantry guide covering the 15 highest-utility ingredients to stock, the pasta water rule, the frozen banana method, and 5-ingredient meal planning.Every recipe includes: ✔ Protein, carbs, fat, and calories per serving ✔ Realistic prep and cook times ✔ The 5 ingredients listed clearly at the top ✔ Notes on technique and what the recipe achievesWhat's inside: → 5-Ingredient Breakfasts (10 recipes) — Banana oat smoothie: 5 ingredients, 3 minutes. Peanut butter overnight oats: assembled the night before, no morning effort (12g protein). Avocado toast with hemp seeds and lemon zest — the book calls this the proper version, with lemon juice and zest rather than a squeeze from a plastic bottle (8g protein from hemp seeds and bread). Berry chia smoothie bowl. Golden milk porridge with turmeric and banana — the book notes that black pepper is optional but recommended for curcumin absorption. Baked banana oatmeal using mashed banana as the binder in place of eggs, serves 4. Mango coconut smoothie with coconut milk for richness. Tahini and banana toast (10g protein from tahini and whole grain bread). Coconut and berry chia pudding. Pineapple and spinach smoothie — plant protein powder counts as one ingredient, pineapple masks the spinach completely (14g protein). → 5-Ingredient Lunches (10 recipes) — Chickpea and avocado salad: 5 ingredients, 8 minutes, zero cooking (12g protein). Black bean quesadillas pan-fried until crispy (14g protein). Tomato and white bean soup partially blended (12g protein). Tahini noodle bowl with a sauce of tahini, soy, lemon, and garlic thinned with warm water — one of the fastest and most protein-satisfying lunches in the book (12g protein). Sweet potato and lentil soup: 5 ingredients combined cold in a pot, simmered 25 minutes, entirely hands-off (14g protein). Pesto pasta salad with shop-bought vegan pesto. Cucumber and hummus wrap. Roasted red pepper soup. Avocado and tomato flatbread. Lentil and carrot soup blended smooth with curry powder (14g protein). → 5-Ingredient Dinners (10 recipes) — Aglio e olio: the book explains that pasta water is the sauce — starchy, seasoned, and emulsified with olive oil into a coating. Six cloves of garlic, chili flakes, nutritional yeast, and the pasta water are the entire sauce (10g protein). One-pan chickpea curry with coconut milk and crushed tomatoes, 20 minutes total (14g protein). Black bean tacos, 12 minutes (14g protein). Lentil bolognese, the simplified version. Baked potato bar — potatoes baked 50 minutes, all toppings assembled while they bake (14g protein). Tofu stir-fry with broccoli and soy sauce (20g protein). Tomato and chickpea stew served with crusty bread. Peanut noodles: peanut butter, soy, lime, garlic, thinned with warm water over noodles (14g protein). Mushroom and garlic pasta — the book specifies that mushrooms must be cooked until deeply golden, not merely softened, for the depth of flavour to develop. Coconut lentil soup: 4 active ingredients plus lime (14g protein). → 5-Ingredient Snacks and Desserts (10 recipes) — Peanut butter energy balls: rolled oats, peanut butter, maple, chocolate chips, vanilla — makes 18 balls, refrigerate and grab throughout the week (8g protein per 3-ball serving). Chocolate avocado mousse: the book states directly that the avocado is completely undetectable (4g protein). Frozen banana ice cream in two flavours — peanut butter or cocoa — blended from frozen bananas alone, no ice cream machine. Date and nut bliss balls. Mango sorbet with 4 active ingredients. Baked cinnamon apples served with vegan vanilla ice cream. Coconut macaroons using aquafaba in place of egg white. Peanut butter chocolate cups (makes 12, freeze in 15 minutes). Chocolate banana nice cream. Apple slices with almond butter, hemp seeds, and cinnamon (6g protein, 2 minutes). → 5-Ingredient Batch Cooking (10 recipes) — Big batch lentil soup (8 servings, freeze half). Big batch tomato sauce (12 servings, freeze in portions). Big batch black beans from dried (500g dried black beans produces the equivalent of 4 cans at a fraction of the cost). Big batch roasted vegetables on two trays, keeps 4 days. Big batch brown rice frozen in bags — the book identifies this as the single most useful batch cook. Big batch hummus at the proper 50% tahini ratio. Big batch granola (keeps 2 weeks). Big batch chickpea curry sauce (10 servings, freeze in pairs). Overnight oat jars x5, all assembled Sunday. Simple dal (8 servings, freeze half). → The 5-Ingredient Pantry Guide — The ingredient counting rule explained with examples. The 15 highest-utility ingredients to stock (rolled oats, red lentils, chickpeas, black beans, crushed tomatoes, coconut milk, oat milk, pasta, rice, peanut butter, tahini, frozen bananas, frozen berries, frozen mango). The pasta water rule. Aquafaba as a free ingredient from any chickpea can. The frozen banana method: peel, freeze flat, bag, use for 3 months. Bulk buying economics. 5-ingredient meal planning. The one substitution rule (oat milk for any plant milk, almond butter for peanut butter, lime for lemon, maple for any liquid sweetener). 40-page PDF. Instant download. Yours forever.
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