Are you tired of the same old boring lunches? Do you struggle to find healthy, delicious, and quick options that fit your busy lifestyle? Look no further! As a busy individual myself, I understand the importance of having a arsenal of easy-to-make, satisfying vegan lunch recipes up my sleeve. In this article, we’ll explore 20 mouthwatering and nutritious vegan lunch ideas that are perfect for those days when you need a pick-me-up.
From wraps to bowls, salads to sandwiches, and even sushi rolls, these recipes showcase the incredible diversity of vegan cuisine. Whether you’re a seasoned vegan or just starting out on your plant-based journey, these dishes are sure to delight your taste buds and keep you energized throughout the day.
So grab a cup of your favorite morning brew, get comfortable, and let’s dive into our first recipe: Spicy Chickpea and Spinach Wrap. With its bold flavors and satisfying crunch, this wrap is the perfect way to kick off our culinary adventure.
Spicy Chickpea and Spinach Wrap
This flavorful wrap combines the creaminess of Greek yogurt with the spiciness of harissa, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick lunch or dinner!
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
– 1 tablespoon harissa
– 1 tablespoon Greek yogurt
– 1/2 teaspoon cumin
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, mash the chickpeas using a fork or a potato masher.
2. Heat the olive oil in a small skillet over medium heat. Add the harissa and cook for 1 minute, stirring constantly.
3. Add the mashed chickpeas to the skillet and stir to combine with the harissa mixture.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Spread the chickpea-harissa mixture onto the tortilla, leaving a small border around the edges.
6. Top with spinach leaves, cumin, salt, and pepper to taste.
7. Drizzle with Greek yogurt.
Cooking Time: 10 minutes
Vegan Buddha Bowl with Tahini Dressing
Nourish your body and soul with this vibrant bowl filled with roasted vegetables, fluffy quinoa, and a creamy tahini dressing. This recipe is perfect for a quick lunch or dinner that’s packed with flavor and nutrients.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, cauliflower, carrots, and sweet potatoes)
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon apple cider vinegar
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. In a blender or food processor, combine tahini, lemon juice, apple cider vinegar, garlic powder, salt, and pepper. Blend until smooth.
2. Cook quinoa according to package instructions.
3. Roast mixed vegetables in the oven with some olive oil and salt until tender and caramelized.
4. To assemble the bowl, place cooked quinoa at the bottom, followed by roasted vegetables, and drizzle with tahini dressing.
5. Garnish with fresh cilantro leaves and serve.
Cooking Time: 30-40 minutes
Creamy Avocado and Quinoa Salad
This refreshing salad combines the creaminess of avocado with the nutty flavor of quinoa, making it a perfect side dish or light lunch.
Ingredients:
– 1 cup cooked quinoa
– 2 ripe avocados, diced
– 1/2 red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, diced avocado, and thinly sliced red onion.
2. Squeeze lime juice over the mixture and toss to coat.
3. Stir in chopped cilantro and drizzle with olive oil.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (cooking quinoa) + prep time
Roasted Sweet Potato and Black Bean Tacos
Elevate your taco game with this flavorful and nutritious recipe that combines the sweetness of roasted sweet potatoes with the savory goodness of black beans. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1/4 cup olive oil
– 1 lime, juiced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, diced avocado, sour cream
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato cubes with olive oil, lime juice, garlic, cumin, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until sweet potatoes are tender.
4. In a separate pan, heat the black beans over medium heat for about 5 minutes or until warmed through.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by placing roasted sweet potato and black bean mixture onto tortillas.
7. Add desired toppings and enjoy!
Cooking Time: 25-30 minutes
Lentil and Vegetable Stir-Fry
A flavorful and nutritious stir-fry that combines the comforting warmth of lentils with a medley of colorful vegetables, perfect for a quick weeknight dinner or packed lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 small zucchini, sliced
– 1 cup mixed mushrooms (button, cremini, shiitake)
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Cook lentils according to package instructions; set aside.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add onion and garlic; cook until onion is translucent, about 3-4 minutes.
4. Add bell pepper, zucchini, and mushrooms; stir-fry for 5 minutes or until vegetables are tender-crisp.
5. Stir in cooked lentils, soy sauce, salt, and pepper.
6. Cook for an additional minute to combine flavors.
Cooking Time: 15-20 minutes
Vegan Sushi Rolls with Mango and Avocado
Experience the sweetness of mango and creaminess of avocado in this unique vegan sushi roll recipe.
Ingredients:
– 1 cup cooked Japanese short-grain rice (preferably Koshihikari or Akita Komachi)
– 1 ripe mango, diced
– 1 ripe avocado, mashed
– 1/4 cup water
– 1 tablespoon rice vinegar
– 1 teaspoon sesame oil
– 1 sheet of nori seaweed
– Optional: soy sauce, wasabi, and pickled ginger for serving
Instructions:
1. Prepare the sushi rice according to package instructions.
2. In a small bowl, mix together water, rice vinegar, and sesame oil.
3. Add the mixture to the cooked sushi rice and stir until combined.
4. Cut the nori sheet into desired sizes for rolling.
5. Place a small amount of the prepared sushi rice onto the nori sheet, leaving a 1-inch border at the top.
6. Arrange the diced mango and mashed avocado on top of the rice.
7. Roll the sushi using a bamboo mat or your hands, applying gentle pressure to form a compact roll.
8. Slice into individual pieces and serve with soy sauce, wasabi, and pickled ginger if desired.
Cooking Time: 10-15 minutes (depending on rolling speed)
Mediterranean Stuffed Bell Peppers
A flavorful and healthy twist on the classic stuffed pepper recipe, this Mediterranean-inspired dish combines the sweetness of bell peppers with the savory flavors of feta cheese, olives, and sun-dried tomatoes.
Ingredients:
– 4 large bell peppers (any color)
– 1/2 cup cooked rice
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped pitted green olives
– 1/4 cup chopped sun-dried tomatoes
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, mix together cooked rice, feta cheese, olives, sun-dried tomatoes, and olive oil.
4. Stuff each pepper with the rice mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 25 minutes.
6. Remove the foil and bake an additional 10-15 minutes, or until the peppers are tender.
Cooking Time: 35-40 minutes
Curried Coconut Lentil Soup
This creamy and aromatic soup is a perfect blend of Indian spices, tender lentils, and the richness of coconut milk. A hearty and comforting meal for any time of the year.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro, chopped (for garnish)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Add lentils, coconut milk, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped cilantro.
Cooking Time: 20-25 minutes
Vegan BLT Sandwich with Tempeh Bacon
Experience the classic flavors of a BLT sandwich without compromising your plant-based diet. This recipe uses tempeh bacon to create a crispy and smoky substitute for traditional bacon.
Ingredients:
– 1 package of tempeh
– 2 tablespoons of soy sauce
– 1 tablespoon of maple syrup
– 1 tablespoon of apple cider vinegar
– 1 teaspoon of smoked paprika
– 4 slices of whole wheat bread
– 2 lettuce leaves
– 2 tomato slices
– Vegan mayonnaise (optional)
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Cut the tempeh into thin strips and marinate in a mixture of soy sauce, maple syrup, apple cider vinegar, and smoked paprika for at least 30 minutes.
3. Bake the tempeh bacon for 15-20 minutes or until crispy.
4. Assemble the sandwich by spreading vegan mayonnaise on two slices of bread, adding lettuce, tomato, and tempeh bacon.
5. Top with the remaining bread slices.
Cooking Time: 20-25 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
A flavorful and healthy twist on traditional pasta, this recipe combines the sweetness of cherry tomatoes with the creaminess of pesto.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 1 pint cherry tomatoes, halved
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the olive oil over medium-high heat. Add the zucchini noodles and cook for 3-4 minutes, or until slightly tender.
4. Add the cherry tomatoes to the skillet and cook for an additional 2-3 minutes, or until they start to release their juices.
5. Stir in the pesto sauce and season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Chickpea Salad Sandwich with Dill
This refreshing sandwich is perfect for a light lunch or dinner. The combination of creamy chickpeas, tangy dill, and crunchy veggies makes it a delightful twist on the classic sandwich.
Ingredients:
– 1 can chickpeas (15 ounces), drained and rinsed
– 1/4 cup plain Greek yogurt
– 2 tablespoons freshly chopped dill
– 1 tablespoon lemon juice
– 1 teaspoon honey
– Salt and pepper, to taste
– 4 sandwich bread slices
– Lettuce leaves, cucumber slices, and tomato wedges (optional)
Instructions:
1. In a medium bowl, combine chickpeas, yogurt, dill, lemon juice, and honey. Mix until smooth.
2. Season with salt and pepper to taste.
3. Assemble the sandwiches by spreading the chickpea mixture on each bread slice.
4. Add lettuce leaves, cucumber slices, and tomato wedges, if desired.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Vegan Ramen with Mushrooms and Tofu
Warm up on a chilly day with this comforting and savory vegan ramen recipe. Rich and creamy broth, tender mushrooms, and soft tofu come together to create a delightful bowl of goodness.
Ingredients:
– 1 package vegan ramen noodles
– 2 cups vegetable broth
– 1 tablespoon sesame oil
– 1 onion, sliced
– 2 cups mixed mushrooms (shiitake, cremini, oyster), sliced
– 1/2 cup firm tofu, cut into small cubes
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper, to taste
– Scallions, thinly sliced (optional)
Instructions:
1. Cook ramen noodles according to package instructions. Drain and set aside.
2. In a large pot, heat sesame oil over medium heat. Add onion and cook until translucent, about 3 minutes.
3. Add mushrooms and cook until tender, about 5 minutes.
4. Add garlic and cook for an additional minute.
5. Pour in vegetable broth and bring to a simmer.
6. Stir in soy sauce, salt, and pepper.
7. Add cooked noodles, tofu, and scallions (if using). Simmer for 2-3 minutes, allowing flavors to meld together.
Cooking Time: 20-25 minutes
Quinoa and Roasted Vegetable Salad
This hearty salad combines the nutty flavor of quinoa with the natural sweetness of roasted vegetables, perfect for a quick and healthy lunch or dinner. With its vibrant colors and varied textures, it’s a feast for the eyes as well as the taste buds.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs (parsley, cilantro, or basil)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook quinoa according to package instructions using water or broth.
3. Toss sweet potato, bell pepper, onion, and garlic with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes, or until tender.
4. Fluff cooked quinoa with a fork and combine with roasted vegetables.
5. Season with salt and pepper to taste.
6. Garnish with chopped fresh herbs, if desired.
Cooking Time: 40-45 minutes
Vegan Burrito Bowl with Cilantro Lime Rice
Experience the flavors of Mexico without the meat! This recipe combines tender black beans, roasted vegetables, and creamy avocado with a zesty cilantro lime rice.
Ingredients:
– 1 cup uncooked white or brown rice
– 2 cups water
– 1/4 cup freshly chopped cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can black beans, drained and rinsed
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded lettuce, sliced avocado
Instructions:
1. Cook rice according to package instructions.
2. In a blender or food processor, combine cooked rice, cilantro, lime juice, and olive oil. Blend until smooth.
3. Heat the onion and garlic in a large skillet over medium heat. Add bell pepper and cook until tender.
4. Stir in black beans and season with salt and pepper to taste.
5. Assemble burrito bowls by dividing the cooked rice mixture among bowls, followed by the vegetable and bean mixture. Top with your choice of optional toppings.
Cooking Time: 20-25 minutes
Sweet Corn and Black Bean Quesadillas
Sweet Corn and Black Bean Quesadillas: A flavorful twist on traditional quesadillas, this recipe combines the sweetness of corn with the savory flavor of black beans.
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen sweet corn kernels, thawed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 large tortillas
– Shredded cheese (Monterey Jack or Cheddar work well)
– Optional: sour cream, salsa, avocado, cilantro for toppings
Instructions:
1. Preheat a large skillet over medium-high heat.
2. In a bowl, mix together black beans, sweet corn, olive oil, garlic, cumin, salt, and pepper.
3. Place a tortilla in the skillet and sprinkle half with cheese.
4. Add about 1/4 cup of the bean-corn mixture on top of the cheese.
5. Fold the tortilla in half to enclose the filling.
6. Cook for 2-3 minutes or until the tortilla is crispy and the filling is heated through.
7. Flip and cook for an additional 2-3 minutes or until the other side is also crispy.
Cooking Time: 10-12 minutes
Vegan Pad Thai with Peanut Sauce
This vegan twist on the classic Thai dish is a flavorful and satisfying meal that’s easy to make. With its creamy peanut sauce and savory rice noodles, you’ll be hooked!
Ingredients:
– 1 cup rice noodles
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, bean sprouts)
– 1/2 cup tofu, cubed
– 2 tablespoons soy sauce
– 1 tablespoon maple syrup
– 1 teaspoon sesame oil
– 1/4 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
– Peanut sauce ingredients (see below)
Peanut Sauce:
– 1/2 cup creamy peanut butter
– 1/4 cup soy sauce
– 1/4 cup maple syrup
– 2 tablespoons water
– 1 tablespoon sesame oil
Instructions:
1. Cook rice noodles according to package instructions.
2. Heat oil in a wok or large skillet over medium-high heat.
3. Add onion and garlic; cook until softened, about 3 minutes.
4. Add mixed vegetables and tofu; cook until tender, about 5 minutes.
5. In a small bowl, whisk together soy sauce, maple syrup, sesame oil, and red pepper flakes (if using).
6. Pour sauce over noodles and stir-fry mixture.
7. Serve with peanut sauce spooned on top.
Cooking Time: 20-25 minutes
Stuffed Avocados with Quinoa and Pomegranate
Elevate your snack game with this nutritious and flavorful recipe that combines creamy avocado, nutty quinoa, and sweet pomegranate. Perfect as a quick pick-me-up or a healthy addition to any meal.
Ingredients:
– 4 ripe avocados
– 1 cup cooked quinoa
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup pomegranate seeds
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Cut the avocados in half and remove the pit.
2. In a bowl, mix together cooked quinoa, parsley, mint, and pomegranate seeds.
3. Squeeze lemon juice over the mixture and season with salt and pepper to taste.
4. Stuff each avocado half with the quinoa mixture, dividing it evenly among the four avocados.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None! This recipe is ready in under 10 minutes.
Vegan Caesar Salad with Crispy Chickpeas
A classic twist on the traditional Caesar salad, this vegan version replaces anchovies with a tangy vegan Caesar dressing and adds crispy chickpeas for added crunch.
Ingredients:
– 1 large head of romaine lettuce
– 1/2 cup vegan Caesar dressing (homemade or store-bought)
– 1 can chickpeas, drained and rinsed
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt to taste
– Freshly ground black pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the chickpeas and toss with olive oil, garlic powder, salt, and pepper.
3. Spread on a baking sheet and roast for 30 minutes or until crispy.
4. In a large bowl, combine romaine lettuce and vegan Caesar dressing. Toss to coat.
5. Top the salad with crispy chickpeas and serve immediately.
Cooking Time: 30 minutes
Miso Glazed Eggplant with Brown Rice
Sweet and savory, this Japanese-inspired dish combines the natural sweetness of eggplant with the umami flavor of miso glaze, served over a bed of nutty brown rice.
Ingredients:
– 2 medium eggplants
– 1/4 cup white miso paste
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 2 tablespoons rice vinegar
– 1 tablespoon vegetable oil
– Salt and pepper to taste
– 1 cup cooked brown rice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice eggplants into 1-inch thick rounds.
3. In a small bowl, whisk together miso paste, soy sauce, honey, and rice vinegar.
4. Brush both sides of the eggplant slices with the miso glaze.
5. Heat vegetable oil in an oven-safe skillet over medium-high heat. Cook eggplant slices for 2-3 minutes per side, until tender and lightly caramelized.
6. Serve warm glazed eggplant over brown rice.
Cooking Time: 20-25 minutes
Vegan Mac and Cheese with Butternut Squash
Vegan Mac and Cheese with Butternut Squash Recipe
A creamy, comforting twist on a classic macaroni and cheese dish, this recipe incorporates roasted butternut squash for added sweetness and depth of flavor.
Ingredients:
– 8 oz macaroni
– 2 medium butternut squash, peeled and cubed (about 2 cups)
– 1/4 cup olive oil
– 2 tablespoons unsalted vegan butter
– 2 cups non-dairy milk (such as soy or almond milk)
– 1 cup vegan cheddar cheese shreds (such as Daiya or Follow Your Heart)
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente, then set aside.
3. Toss squash with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
4. In a large saucepan, combine vegan butter, non-dairy milk, garlic powder, and roasted squash. Whisk until smooth.
5. Add macaroni to the saucepan and stir to combine.
6. Remove from heat and stir in vegan cheddar cheese shreds until melted.
7. Serve hot, garnished with additional squash cubes if desired.
Cooking Time: 45-50 minutes
Summary
Looking for delicious vegan lunch ideas to fuel your busy days? Look no further! This article features 20 mouthwatering recipes that are easy to make and packed with nutrients. From savory wraps to satisfying salads, these vegan lunches offer a variety of flavors and textures to keep you going throughout the day. Whether you’re in the mood for something spicy or creamy, this collection has got you covered.