9 Vegan Dinner Options That Will Help You Sleep Like A Baby

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Eating the right foods can be a game-changer for achieving a good night’s sleep. If you’re on a vegan diet, you’re in luck because plant-based foods are often rich in nutrients that can help enhance sleep quality. These 9 vegan dinner recipes are not only delicious but are specifically designed to help you relax and unwind before bed.

Each recipe combines ingredients that are known to promote better sleep, like complex carbohydrates, magnesium, and tryptophan. So, whether you’re looking for a light soup or a hearty casserole, you’ll find dishes that satisfy your tastebuds while nudging you toward dreamland. Get ready to enjoy your evenings with meals that prepare you for a restful night.

Nutrients for Better Sleep

Certain nutrients have been linked to improved sleep. Tryptophan, magnesium, calcium, and vitamin B6 are among the key players that help regulate sleep hormones like melatonin.

• Tryptophan: This amino acid is a precursor to serotonin, which your body can convert to melatonin. High-tryptophan foods added to your dinner can make a difference.
• Magnesium and calcium: These minerals help with brain function and sleep regularity. Lack of either can make it harder to fall asleep.
• Vitamin B6: This vitamin is necessary to convert tryptophan into serotonin. Having a deficiency might affect your sleep quality.

Chickpea and Spinach Curry

For a comforting meal that should help you drift into better sleep, chickpea and spinach curry is a fantastic choice. Chickpeas offer a good source of tryptophan, an amino acid that may improve sleep quality.

Total nutrients in all ingredients:

• Tryptophan: 0.39 g
• Magnesium: 164 mg
• Calcium: 188 mg
• Vitamin B6: 0.71 mg

Ingredients:

• 1 cup chickpeas, soaked overnight and cooked
• 2 cups fresh spinach
• 1 medium onion, finely chopped
• 2 cloves of garlic, minced
• 1 inch of ginger, grated
• 1 large tomato, diced
• 1 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp garam masala
• 1 tsp olive oil
• Salt to taste
• Water as required

Instructions:

1. Heat olive oil in a pan and add cumin seeds. Once they start to splutter, add the chopped onions and sauté until they turn translucent.
2. Add the garlic and ginger, continue to sauté for another minute until the aroma is released.
3. Stir in the diced tomatoes along with the spices – turmeric powder, coriander powder, and salt. Cook until the tomatoes are soft and oil starts to separate from the mixture.
4. Now, add in your cooked chickpeas and mix well so they are fully coated with the spices.
5. Pour in enough water to get the desired consistency and bring it to a simmer.
6. Add the fresh spinach leaves and let them wilt for about 2-3 minutes.
7. Finish the curry with a sprinkle of garam masala and let it cook for a final minute.

Serve this chickpea and spinach curry over a small portion of brown rice or with whole-grain bread. The high-fiber content aids digestion and the complex carbohydrates can contribute to a steady rise in blood sugar levels, promoting a restful night’s sleep.

Baked Sweet Potato with Avocado and Black Beans

Eating a baked sweet potato topped with creamy avocado and hearty black beans can be a comforting dinner that prepares you for a good night’s sleep. The combination of complex carbs, healthy fats, and protein supports sustained blood sugar levels throughout the night.

Total nutrients in all ingredients:

• Tryptophan: 0.74 g
• Magnesium: 145 mg
• Calcium: 76 mg
• Vitamin B6: 1.8 mg

Ingredients:

• 2 medium sweet potatoes
• 1 medium avocado
• 1/2 cup black beans, cooked and drained
• 1/2 teaspoon cumin
• Salt to taste
• 1/2 lime, juiced
• Fresh cilantro (optional, for garnish)
• 2 tablespoons green onions, chopped (optional, for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C). Pierce the sweet potatoes with a fork a few times and place them in the oven. Bake for 45-50 minutes or until tender all the way through.
2. While the sweet potatoes are baking, mash the avocado in a bowl with lime juice, cumin, and salt.
3. Once your sweet potatoes are done, let them cool for a few minutes, then cut them open lengthwise and fluff the insides with a fork.
4. Spoon the black beans over the sweet potatoes and top with the avocado mixture.
5. Finish with a sprinkle of green onions and fresh cilantro, if you fancy a bit of freshness and extra flavor.

This dish is not only delicious but also full of sleep-promoting nutrients. Sweet potatoes provide complex carbohydrates and fiber, while avocado delivers magnesium, which is often linked to improved sleep quality. Black beans add a protein punch and the cumin’s warm spice complements the sweetness nicely. Enjoy your wholesome meal!

Creamy Vegan Butternut Squash Risotto

If you’re looking to wind down for the evening, this creamy vegan butternut squash risotto might just help you ease into a peaceful night. Butternut squash is not only packed with flavor but also boasts a good amount of fiber which can contribute to a restful sleep.

Total nutrients in all ingredients:

• Tryptophan: 0.6 grams
• Magnesium: 170.5 mg
• Calcium: 179 mg
• Vitamin B6: 2.83 mg

Ingredients:

• 1 cup diced butternut squash
• 1/2 cup Arborio rice
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 2 1/2 cups vegetable broth, warm
• 1/4 cup nutritional yeast
• 1 tbsp olive oil
• 1 tsp fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pan over medium heat and cook the onion until translucent. Add garlic and sauté for another minute.
2. Toss in the Arborio rice, stirring constantly until it’s well-coated and translucent at the edges.
3. Gradually add warm vegetable broth one ladle at a time, allowing the rice to absorb the liquid before adding more; stir often.
4. When you’re halfway through the broth, add the butternut squash. Continue to add broth and stir until the rice is creamy and the squash is tender.
5. Stir in the nutritional yeast and thyme, then season with salt and pepper. Give it a taste and adjust the seasoning if needed.

Serve this hearty risotto with a sprinkle of fresh thyme on top. Not only will you be treating yourself to a meal that’s comforting, but you’ll also be setting yourself up for a night of restorative sleep. Enjoy your creamy creation!

Zucchini Noodle Pesto Pasta

For a comforting evening meal that’s both light and conducive to a good night’s sleep, Zucchini noodle pesto pasta is a smart choice. Rich in nutrients and low in heavy carbs, this dish will help you feel satiated without feeling overly full before bedtime.

Total nutrients in all ingredients:

• Tryptophan: 0.18 g
• Magnesium: 242 mg.
• Calcium: 73 mg.
• Vitamin B6: 0.8 mg.

Ingredients:

• 2 medium-sized zucchinis
• 1/4 cup basil pesto
• 1/2 cup cherry tomatoes, halved
• 1/4 cup pine nuts
• 1 clove garlic, minced
• Salt and pepper, to taste
• 1 tablespoon olive oil
• Optional toppings: nutritional yeast or vegan cheese

Instructions:

1. With a spiralizer, transform your zucchinis into noodles and set them aside.
2. In a pan over medium heat, toast pine nuts until golden, roughly 3 minutes, then remove from the pan.
3. In the same pan, heat olive oil and sauté garlic until fragrant.
4. Toss in your zucchini noodles and cherry tomatoes, cooking for 2-3 minutes, ensuring the noodles are covered in the garlic-infused oil but still crisp-tender.
5. Remove the pan from the heat and stir in the pesto until all noodles are evenly coated.
6. Season with salt and pepper to taste. Plate and garnish with the toasted pine nuts and optional vegan cheese or nutritional yeast. Serve immediately to enjoy the fresh and vibrant flavors.

This plant-based alternative to traditional pasta is a delightful way to wrap up your day, bringing you closer to a restful night’s sleep.

Roasted Vegetable Quinoa Bowl with Lemon Tahini Dressing

Your quest for a tranquil night’s rest just got more delicious with this roasted vegetable quinoa bowl. It’s packed with magnesium from quinoa and grounding root vegetables to help your body relax. Plus, the lemon tahini dressing is a delicious addition.

Total nutrients in all ingredients:

• Tryptophan: 0.3 g
• Magnesium: 187 mg
• Calcium: 91 mg
• Vitamin B6: 0.9 mg

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 medium sweet potato, diced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 tablespoon olive oil
• Salt and pepper, to taste

For the lemon tahini dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 small garlic clove, minced
• 2 to 4 tablespoons water (for consistency)
• Salt, to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the sweet potato, red bell pepper, and zucchini with olive oil, salt, and pepper. Spread the veggies on a baking sheet.
2. Roast for about 25 minutes or until tender and slightly browned, giving them a stir halfway through.
3. While your vegetables are roasting, rinse the quinoa under water and add it to a pot with 2 cups of water. Bring it to a boil, then cover and simmer for 15 minutes or until the water is absorbed.
4. In a small bowl, combine tahini, lemon juice, minced garlic, and salt. Whisk together, adding water one tablespoon at a time until you reach a creamy, pourable consistency.
5. Fluff your quinoa with a fork, then divide it into bowls. Top with your roasted veggies and drizzle with the Lemon Tahini Dressing.

Dig in and enjoy the balance of nutty quinoa, savory roasted veggies, and zesty dressing. It’s not just a bowl of comfort—it’s a soothing end to your day.

Vegan Pad Thai with Tofu and Peanuts

Pad Thai is a comforting meal that’s easy to whip up and packs loads of flavor. Your vegan version with tofu and peanuts can help you relax and get a better night’s sleep, thanks to the combination of complex carbohydrates and protein.

Total nutrients in all ingredients:

• Tryptophan: 0.5 g
• Magnesium: 184 mg
• Calcium: 595 mg
• Vitamin B6: 1.11 mg

Ingredients:

• 8 oz flat rice noodles
• 14 oz firm tofu, pressed and cut into cubes
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp tamarind paste
• 1 clove garlic, minced
• 1 tsp chili flakes (adjust to taste)
• 1 cup bean sprouts
• 1 medium carrot, julienned
• 1 red bell pepper, thinly sliced
• 1/4 cup roasted peanuts, crushed
• 4 green onions, chopped
• 2 tbsp lime juice
• 1 tbsp vegetable oil
• Fresh cilantro for garnish

Instructions:

1. Prepare rice noodles according to package instructions; set aside.
2. In a bowl, toss tofu cubes with 1 tablespoon soy sauce and set aside to marinate for 10 minutes.
3. For the sauce, whisk together tamarind paste, remaining soy sauce, maple syrup, garlic, chili flakes, and lime juice.
4. Heat oil in a large pan over medium heat. Add marinated tofu and cook until golden brown on all sides.
5. Toss in the carrot and bell pepper, cooking for another 2 minutes.
6. Pour in the prepared sauce and cooked noodles, stir to combine, and let simmer for a minute to heat through.
7. Add bean sprouts and half the green onions, combining gently.
8. Serve hot, topped with crushed peanuts, the remaining green onions, and a handful of fresh cilantro.

This dish is not only delicious but also gentle on your stomach and perfect for a peaceful night’s rest.

Pumpkin and White Bean Casserole

This cozy casserole combines creamy white beans and sweet pumpkin, perfect for a comforting dinner that might just help you drift off to a better sleep with its magnesium-rich ingredients.

Total nutrients in all ingredients:

• Tryptophan: 0.265 g
• Magnesium: 377 mg
• Calcium: 458 mg
• Vitamin B6: 0.68 mg

Ingredients:

• 1 cup canned pumpkin puree
• 1 cup canned white beans, drained and rinsed
• 1/2 small onion, diced
• 1 garlic clove, minced
• 1/2 cup unsweetened almond milk
• 1 teaspoon fresh thyme, chopped
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste
• 1/2 cup whole grain breadcrumbs
• 2 tablespoons pumpkin seeds

Instructions:

1. Preheat your oven to 350 degrees Fahrenheit.
2. Sauté diced onion and garlic in a pan until they’re soft and fragrant.
3. In a mixing bowl, stir together the pumpkin puree, sautéed onion and garlic, white beans, almond milk, thyme, cinnamon, nutmeg, salt, and pepper.
4. Transfer the mixture to an appropriate-sized baking dish.
5. Sprinkle breadcrumbs and pumpkin seeds over the top of the mixture.
6. Bake in the oven for 25-30 minutes, or until the top is golden and the casserole is heated through.

Serve this warm and nourishing dish on its own, or with a simple green salad to round out your meal. Enjoy this homey casserole and here’s to hoping it sets you up for some lovely z’s!

Vegan Miso Soup with Tofu and Seaweed

This toasty miso soup with tofu and seaweed is a cozy way to end your day. It’s simple, soothing, and can help prepare you for a good night’s rest.

Total nutrients in all ingredients:

• Tryptophan: 0.49 g
• Magnesium: 91.2 mg
• Calcium: 223.8 mg
• Vitamin B6: 0.14 mg

Ingredients:

• 4 cups vegetable stock
• 2 tablespoons miso paste (opt for a lighter variety like shiro miso)
• 150g silken tofu, diced
• 1/4 cup dried wakame seaweed
• 2 green onions, thinly sliced
• 1 teaspoon soy sauce
• Optional: a dash of chili flakes for a hint of heat

Instructions:

1. Start by heating the vegetable stock in a pot over medium heat. While it’s warming, soak your wakame seaweed in water until it expands – it usually takes around 5 minutes.
2. Once your stock is hot but not boiling, reduce the heat. Spoon out a bit of the stock and whisk it with the miso paste in a separate bowl to create a smooth mixture without lumps. This is key to a well-integrated soup.
3. Add the miso mixture back to the pot of stock, stirring gently. It’s crucial not to let it boil because high heat can destroy the delicate flavor of the miso.
4. Drain the seaweed and squeeze out excess water. Add the seaweed and tofu cubes to your soup. Let them warm for a few minutes – just enough to cook the tofu through and blend the flavors.
5. Turn off the heat, gently stir in the soy sauce, and distribute into two bowls. Garnish with green onions and chili flakes if you fancy a bit of spice.
6. Take a moment to enjoy the aroma, then sip away, letting the warmth and savory tastes wind you down before bed.

Lentil and Mushroom Stroganoff

Lentil and mushroom stroganoff is a hearty and comforting dish, perfect for evening meals. It’s packed with protein from the lentils and rich in flavor from the variety of mushrooms used.

Total nutrients in all ingredients:

• Tryptophan: 0.09 g
• Magnesium: 71 mg
• Calcium: 36 mg
• Vitamin B6: 0.24 mg

Ingredients:

• 1 cup green lentils, rinsed
• 2 cups vegetable broth
• 2 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 cup mushrooms, sliced
• 1 tbsp soy sauce
• 1 tsp paprika
• 1/2 cup vegan sour cream
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Start by cooking the lentils in the vegetable broth. Bring to a boil, then cover and simmer for about 20 minutes or until tender.
2. Heat olive oil in a pan over medium heat, and sauté the onion until translucent. Add the garlic and cook for another minute.
3. Increase heat to medium-high, add mushrooms, and cook until they start to brown. Stir in soy sauce and paprika, cooking for an additional minute.
4. Once the lentils are cooked, drain any excess liquid and add them to the pan with mushrooms. Stir to combine.
5. Fold in vegan sour cream, and cook for a few minutes until the sauce is heated through. Season with salt and pepper to your taste.
6. Serve hot, garnished with fresh parsley.

This dish will invite a sense of relaxation with its warm, creamy texture and nourishing ingredients. Enjoy your Lentil and Mushroom Stroganoff and have a tranquil night ahead.