Seven days a week. Seven deadly sins. Seven seas. Seven samurai. Seven colors of the rainbow. Seven chakras.
What’s the enduring significance of the number seven?
In 1956, cognitive psychologist George Miller sought to answer this question in one of the most cited psychology papers ever, “The Magical Number Seven, Plus or Minus Two: Some Limits on Our Capacity for Processing Information.”
Miller argued that our brains usually remember about seven things at once, whether it’s numbers, words, or ingredients in recipes.
In honor of this limitation, I’m happy to present — for your convenience and delight — seven recipes with seven ingredients or less.
Whether you’re looking to save time, cut back on costs, or simply enjoy a fresh, uncomplicated meal, this article will show you how cooking with just a few simple ingredients can be both easy and exciting.
Dive in to learn why seven is the magic number not just for mnemonics but also for cooking. I’ll share tips for getting started with awesome minimalist cooking and send you on your way with a plethora of seven-ingredient recipes.
Why Limit the Number of Ingredients When Cooking?
For one thing, this limitation proves that cooking doesn’t have to be complicated to be delicious. In fact, some of the most flavorful and satisfying meals come from cooking with minimal ingredients — especially when the bulk of those ingredients are true, nutrient-dense “superfoods.”
If you’re a kitchen beginner, a short ingredient list can make cooking less daunting and more approachable. Fewer ingredients also mean less hassle and less time spent on meal prep. You can simplify seven-ingredient meals even more by sticking to pantry staples, which you may already have on hand.
Check out this video on Healthy Plant-Based Pantry Food Essentials for tips on setting up and organizing a plant-powered pantry.
Seven-ingredient recipes can also make shopping easier and help you avoid unnecessary or unhealthy purchases. Choosing simple and easy-to-prepare recipes can also help you avoid processed foods designed for shelf stability and cost efficiency rather than health.
Cooking with fewer ingredients is also conducive to eating plant-based on a budget.
Using common ingredients across multiple meals, you’ll also have the added benefit of reducing food waste.
Tips for Cooking With Minimal Ingredients
When a dish includes just a few components, each one plays a crucial role. So if you’re inventing your own seven-ingredient recipes, think carefully about the flavor and texture you’re going for, and choose ingredients that help you achieve those goals.
Minimalism doesn’t have to mean minimal flavor. Using just a few fresh, high-quality ingredients can highlight their natural flavors.
Seven-ingredient recipes can also be forgiving if they call for foods you don’t have or can’t eat. Figuring out recipe substitutions can lead to fabulous new creations. For example, in the recipes below, you can swap sprouts for microgreens, pinto beans for black beans, and farro for amaranth.
In fact, you can adjust recipes pretty much without limit, based on ingredient availability and seasonality, as well as dietary requirements and preferences. This way, simple recipes can remain relevant, accessible, and enjoyable all year long, no matter who’s at your table.
One way to magnify the efficiency benefits of seven-ingredient recipes is to batch cook, mixing and matching ingredients for variety.
For example, you can prepare elements for several recipes at once by roasting a batch of vegetables, cooking a large pot of a grain like quinoa or rice, or making a flavorful sauce that complements multiple mains.
You can create these building blocks once and combine them in different ways throughout the week, thus providing variety without much extra effort.
Learn how to batch cook and meal prep in our article, A Plant-Based Meal Prep Guide in 6 Easy Steps.
Recipes With 7 Ingredients (or Less!)
Delicious plant-based meals don’t have to be complicated! These seven-ingredient recipes keep things simple while delivering big flavors, vibrant colors, and wholesome ingredients.
Whether you’re craving something sweet, savory, or just plain satisfying, these easy dishes come together in no time. Minimal ingredients, maximum flavor — let’s dig in!
1. No-Cook Yogurt Oats
This seven-ingredient No-Cook Yogurt Oats recipe is the perfect mix of simplicity and nourishment. Creamy plant-based yogurt pairs with hearty rolled oats and naturally sweet date paste for a satisfying base. Crunchy walnuts bring healthy fats, while juicy blueberries add a burst of fruity antioxidants. A sprinkle of shredded coconut and flaxseeds enhances the nutrition even further with added fiber and omega-3s. Just mix the ingredients, let them sit for a few hours (or overnight for extra creaminess), and enjoy a fuss-free, wholesome meal. No cooking, no hassle — just pure goodness!
2. 10-Minute “Eggy” Avocado Toast
Fast, flavorful, and packed with nutrients, 10-Minute “Eggy” Avocado Toast is the perfect way to upgrade your breakfast with minimal effort. In just five minutes, a simple tofu scramble — seasoned with nutritional yeast and kala namak (a pungent salt with a classic “eggy” taste) — comes together. Spread creamy avocado over toasty whole grain bread, rub it with fresh garlic, and top it all off with microgreens and a drizzle of hot sauce. Ready in just 10 minutes, this toast is proof that quick and easy can still be seriously delicious!
3. Colorful Black Bean and Corn Salsa
Made with pantry staples and fresh ingredients, Colorful Black Bean and Corn Salsa come together in a flash for a vibrant, flavor-packed dish. Black beans and sweet corn create a hearty base, while tomatoes, red bell pepper, and red onion add color and crunch. A touch of garlic and a squeeze of lime bring the perfect balance of zest and brightness. Whether served as a dip, a taco topper, or a main with your favorite whole grain, this simple ingredient recipe is a great go-to for quick, wholesome meals!
4. Chili and Citrus-Rubbed Tofu
Bold and zesty, this Chili and Citrus-Rubbed Tofu is a game-changer for weekday, plant-based meals. A vibrant marinade of fresh orange juice and chili paste infuses the organic tofu with the perfect balance of heat and brightness. A quick sear locks in the flavors, while a sprinkle of fresh cilantro and green onion adds a crisp, aromatic finish. This simple tofu recipe is proof that effortless cooking can still be exciting!
5. Miso-Roasted Sweet Potatoes and Cauliflower
Miso-Roasted Sweet Potatoes and Cauliflower are the ultimate blend of sweet, salty, and umami — all with just seven ingredients! Caramelized sweet potatoes and crispy-edged cauliflower soak up a bold miso-tamari glaze. Meanwhile, a touch of maple syrup and apple cider vinegar creates the perfect balance of richness and tang. Topped with fresh cilantro, this easy, no-fuss dish is bursting with flavor and ready to steal the spotlight at any meal!
6. Plant Protein-Powered Salad
Our Plant Protein-Powered Salad is a vibrant mix of hearty amaranth, crunchy walnuts, and creamy avocado tossed with nutrient-packed kale. Including pomegranate seeds and pickled beets brings a punch of color and flavor, while a drizzle of tahini and lemon juice ties the salad’s tangy but earthy flavor profile together. With just seven key ingredients, this salad is an impressive, go-to meal for busy workdays.
7. Chocolate Almond Butter Banana Popsicles
Frozen bananas get a creamy, nutty upgrade in these Chocolate Almond Butter Banana Popsicles! Each banana is dipped in smooth almond butter, coated in melted dark chocolate, and then receives a final sprinkle of crunchy rolled oats. Once frozen, these popsicles become the perfect creamy, crunchy, and chocolatey snack. Simple, satisfying, and made with just four real ingredients, this decadent treat proves that less is more!
Enjoy Simplified Meals!
Cooking with just seven ingredients (or less!) is a simple yet powerful way to transform your meals. By focusing on fewer, high-quality foods, you can create dishes that are easy to prepare and bursting with flavor and nutrition.
Pick one of the seven-ingredient recipes shared here, or create your own using the tips and ideas provided. By keeping things simple, you’ll save time, reduce stress, and discover the joy of cooking and eating whole foods.
Simplify your shopping list, reduce food waste, and get creative in the kitchen! You and your loved ones will be in seventh heaven!
Tell us in the comments:
- Do you prefer recipes with minimal ingredients?
- What 7-ingredient recipe appeals to you the most?
