Whether your reason for eating vegan is for religious reasons or personal preference, planning vegan meals can be fun if you add a little creativity. A tasty meal can go a long way to making every day a good day.  Be sure to make a list of vegan lunch ideas that you find appealing.  Stick to simple vegan meals to keep things loose and easy when lunch time rolls around or go for something more complicated and extravagant on the weekends if you’re up for the challenge.

Bean dips and spreads such as hummus are super easy vegan lunch ideas that go well with pita bread, chips, vegetables, and crackers.  Prepackaged hummus and bean dips as well as homemade dips are both fairly easy to make so consider both and pick which on you like best.

Couscous is a tasty food to add to your list of vegan lunch ideas, and it tastes good both warm and cool.  Couscous can be made and eaten with various spices and additional ingredients that make every couscous recipe unique.

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Maki sushi, while a little more complicated, is another tasty meal to add to your list of great vegan lunch ideas.  Try wrapping seaweed and rice around cucumber, carrot, burdock, and/or other vegetables for a treat.  Sweet potato and tempeh stew is delicious and portable (if you have a thermos).

A bean stew is comforting, nutritious and delicious and can be served on its own or over quinoa for a heartier meal.  Be sure to add garlic and red pepper flakes for flavor. Cooking with tofu can be a bit of a mysterious process if you’ve never done it before. The good news is, once you learn how, tofu is an extremely versatile and healthy ingredient.

Another dish to add to your vegan lifestyle  is vietnamese noodle salad packed with tofu and greens.  Add homemade bun chay sauce made of fresh lime juice, soy sauce, raw sugar, water, and garlic for big taste.  Sweet potato wraps are another great mobile vegan dish.  Just bake a chopped sweet potato in oil and wrap in romaine lettuce leaves.  Spicy and southwestern, Calabacitas are another keeper for your list.

This dish is more complicated than some of the others, so you’ll need olive oil, onion, chill pepper, zucchini, summer squash, salt, and cilantro to go with your cooking skills. Cook this together and put the mix into a pita wrap for a delicious meal. With all these fantastic ideas, your vegan buddies will never go hungry!

Also check out these Delicious raw vegan desserts

Quick Cooking Tips

Have you noticed some vegan entrees’ contain a lot of ingredients?  This, of course, can be time consuming.  A quick way around that is to make extra of items you mostly likely use a lot.

* * * * Quick Tip * * * *

Make a sealed container of washed salads greens (make sure you spin-dry the greens in a salad spinner or gently dry the greens in a towel). Make enough for just a couple of days (to prevent spoiling) so you can just grab what you need from the refrigerator to make quick-tossed salads.

* * * * Quick Tip * * * * 

Wash and cut up some of the sturdier vegetables into the size you need so they are ready to go for stir-fries, salads or add-ins for pita or wrap sandwiches. Vegetables like broccoli and cauliflower tops, radishes, carrots and celery will hold up in sealed plastic containers for at least a couple of days.

* * * * Quick Tip * * * * 

Cook some whole grains (such as: wild rice, brown rice, quinoa, millet, amaranth . . .) in quantities you think you will consume over a few days time so they are ready to add to dishes very quickly.

 quick vegan lunch ideas

Simple, Quick Vegan Lunch Ideas

 A bowl of bean soup, salad of mixed salad greens tossed in vinaigrette dressing and a piece of fruit

 A slice of whole-grain bread topped with salsa, a couple of thin slices of avocado and a slice or two of vegan soy cheese. Place under a broiler until the cheese melts and serve along with carrot and celery sticks or steamed vegetables of your own choosing

 A bowl of minestrone soup (make sure it is vegetable based if store-bought), steamed broccoli and mushrooms tossed in low-sodium tamari and sesame seeds and a piece of fruit

 1 cup of cooked grain (such as brown rice, quinoa, millet) tossed with 2 cups of steamed vegetables like carrots and sweet bell peppers and topped with marinated artichoke hearts (drained and chopped) and chopped black olives along with a small side salad

 One small tortilla wrap spread with hummus and topped with chopped radishes, cucumber and sprouts and served along with a salad of mixed greens tossed in lemon juice and olive oil and sprinkled with some chopped nuts and sun-dried tomatoes in oil (drained and cut into pieces)

 1/2 cup of canned beans of choice (rinsed and drained) mixed with chopped red onion, diced chayote squash and diced tomatoes tossed with balsamic vinegar and a little olive oil – serve in a bowl along with some baked tortilla chips and salsa or scoop the bean mixture into a pita pocket or use as a topping for a warm baked sweet potato

 1 cup of cooked pasta of choice (choose the short type like rotelle, farfalle or macaroni) tossed with marinara, chopped mushrooms and capers served with a side of steamed veggies or a simple coleslaw

 1 bowl of vegetarian chili with some whole-grain crackers or baked pita chips and a salad of cut up broccoli florets, cauliflower tops and chopped arugula tossed with rice vinegar

Vegan recipes

Corn, Kidney Bean and Zucchini Patties

INGREDIENTS

1 -340g (12 oz.) can corn kernels
1 -435g (15 oz.) can kidney beans
1 medium zucchini
2 spring onions (scallions)
1/2 tsp. cayenne pepper
1 tsp. ground cumin
3 large eggs
pinch salt and freshly ground black pepper
1 cup dry breadcrumbs
canola oil for frying


INSTRUCTIONS

1, Rinse and drain the corn and kidney beans in separate strainers.
2, Grate the zucchini on a box grater and spread over a couple of sheets of paper towel, top with more paper towel and put a heavy cutting board on top. You can weigh it down with cans or pots to hasten the draining process.
3, Finely mince the spring onions.
4, Lightly beat the eggs in a mixing bowl.
5, Roughly mash the kidney beans with the back of a fork or a potato masher and add to the eggs (or just mash them straight into the eggs, to avoid having another bowl to wash), and add the corn, zucchini and spring onions.
6, Add cumin, cayenne, salt and pepper.
7,Stir in enough breadcrumbs so the mixture becomes quite stiff.
8, Use damp hands to shape the mixture into patties.
9, Heat about two tablespoons of canola oil in a skillet and cook the patties until well browned on both sides, 4 – 5 minutes per side.

Broccoli, Mushroom Couscous

vegan lunch ideas

INGREDIENTS

1/2 cup uncooked couscous
1 cup finely chopped broccoli crowns
3 large mushrooms, finely sliced then diced
1/2 cup plain non-fat Greek yogurt
1/4 cup unsweetened almond milk
1/3 cup shredded mozzarella
1/2 tsp. basil
1/2 tsp. garlic powder
1/4 tsp. ground black pepper
dash of salt
1 tsp. extra virgin olive oil (EVOO)


1, In a small sauce pan, bring 1/2 cup water to boil. Add couscous and stir quickly. Cover and set aside to prepare couscous.
2, While couscous being prepared, place a skillet over medium heat. Once hot, add EVOO and veggies. Saute about 5 minutes.
3, Fluff couscous. Over low heat, add veggies and remaining ingredients. Stir until thoroughly mixed.

Mushroom “Meatballs”

INGREDIENTS

2 packages of crimini mushrooms
3 cloves of garlic
1 white onion
1/4 cup nutritional yeast
1/4 cup almond meal
1 cup lentils
1 1/2 cup quinoa
1 1/2 tsp. Worcester sauce
1/4 cup flaxseed
pinch of: sage, oregano, basil, rosemary, thyme, mince, cayenne


1, Pre-cook the quinoa and lentils.
2, Pre-heat the oven to 350 F.
3, Chop the mushrooms, onions, and garlic.
4, Place the mushrooms, onion, garlic, quinoa, and lentils in a high speed food processor (or blender etc).
5, Sprinkle in all of the seasonings, almond meal, flax-seed, nutritional yeast, Worcester sauce, and some red wine (optional) in the processor, and continue blending..
6, You do not need to blend until everything is smooth, the mixture can be slightly choppy, so that it will have a nice texture when consume..
7, Take a handful of the mixture (wash your hands!) and roll it into a ball. continue with the rest of the mixture.
8, Place the balls on a coated cooking sheet, and bake in the oven for about 15 minutes.
9, After 15 minutes, the outside of the ball should be darkened and slightly crispy, while the inside should still be moist.
10, If you want it to be a tad bit more “crispy”, you can bake for an extra 10 minutes.

Tofu Tacos

INGREDIENTS

1 tsp. olive oil
1 lb. extra firm tofu, drained, pressed, and cut into cubes
1 Tbsp. taco seasoning
8 tortillas
8 oz. cooked black beans
8 oz. vegetarian refried beans
8 oz. corn
1 cup shredded lettuce
Guacamole, vegan sour cream, vegan cheese, and/or fresh salsa

– Heat the oil in a skillet over medium heat. Add the tofu and the taco seasoning and sauté until golden.
– Fill the tortillas with the cooked tofu and any other desired fillings (black beans, refried beans, corn, lettuce, etc.).

Makes 4 to 6 servings

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