Look in a vegan‘s or vegetarian‘s refrigerator versus an omnivore’s refrigerator, and you’re going to see some differences. Obviously, there will be no meat and the refrigerated items will be labeled “plant-based” or “soy.” But open the freezer. The average plant-based foodie rarely if ever has loads of prepared meals. Why? Up until the mid-2000s, it was tough to find appetizing frozen vegan foods at all. And when they did rarely show up in retail stores or grocery stores, they would disappear a week later. (In 2024, that disappearing act still happens.)

That left plant-based eaters with limited choices for quick meals unless they wanted to eat salads all day long. Their freezers may have almond milk ice cream and the occasional Impossible burger or mixed vegetables, but it’s not usually filled to the brim with frozen microwaveable meals or frozen seafood such as shrimp. That makes it a little tougher on a busy weeknight when a meal must be made that satisfies their own tastes and (for parents) the little ones around them.

One-pan meals are an easy go-to for both groups. And this particular recipe is so scrumptious that even the occasional meat-loving, pop-up guest can admit to enjoying this healthy one-pan meal that’s perfect for busy weeknights. Why? While it is all plant-based, it could easily be a one-pan meal for a meat eater too.

One-Pan Rice and Vegan Sausage Ingredients

• 1 package of vegan sausage links (suggested Field Roast Grain Meat Vegetarian Smoked Apple Sage Sausage)
• 3 tablespoons of dry white wine
• 2 tablespoons of olive oil
• 1 medium onion (diced)
• 1 clove garlic (minced)
• ½ cup of water
• 1 tablespoon of lemon juice
• 1 frozen package (or can) of corn
• 1 frozen package (or can) of peas
• 1 prepared package of wild rice (suggested Ben’s Original Seasoned Long Grain & Wild Rice)*
• ground black pepper (to taste)
• red pepper (to taste)

* If you would prefer to not use prepared wild rice, follow the instructions to make wild rice on your own. One cup of uncooked wild rice yields 3-1/2 cups of cooked wild rice. Boil water, then let the wild rice simmer for 40-45 minutes beforehand.

One-Pan Rice and Vegan Sausage Cooking Instructions

1. Cook vegan sausage in a large skillet over medium heat until golden brown. Remove onto a separate plate.

2. Add wine into the same skillet, along with olive oil, onion and garlic.

3. Saute until onion is soft.

4. Add water and lemon juice, then bring it to a boil.

5. In a separate pan, boil corn and peas for 2-3 minutes.

6. Pour corn, peas and rice into the larger pan. Season with both peppers.

7. Mix well, making sure the rice does not clump together. Simmer for 5 minutes.

8. Add vegan sausage and serve.

The best part of a healthy one-pan meal like this is changing the sausage and rice with these same ingredients can give it a different taste every time. Instead of Field Roast, maybe try Tabitha Brown‘s Mango Basil Plant-Based Sausage. Instead of long-grain, wild rice, try a microwaveable pouch of Ready Rice Whole Grain Brown Rice. All ingredients are easy to make on a busy weeknight, and both vegans and omnivores alike will usually have frozen corn, peas or a mixed vegetable variation in their freezers, making this meal simple for all.