12 Vegan Lunch Recipes

Eating out for lunch regularly can eventually take a toll on your budget. Moreover, nutritious vegan options may be hard to come by. Either way, home-made food is always the best choice. However, eating vegan does not mean boring and bland salads. From sandwiches and burgers to rice and noodles through flavorful salads, here are 12 vegan lunch recipes that are simple, healthy, tasty and filling and can be easily packed.

1. Chickpea Avocado Sandwich

Ingredients for 1 serving:

  • 1 ripe pitted avocado
  • 1 tablespoon olive oil
  • 1/2 cup cooked chickpeas
  • 2 sliced scallions
  • 1/4 teaspoon kosher salt
  • pepper
  • cayenne
  • 1/2 tablespoon lemon juice
  • fresh herbs (e.g. cilantro, basil, dill, parsley)
  • vegetables (e.g. sprouts, radish, carrots, cucumber)
  • 2 pieces of whole grain bread

Instructions:

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1. In a bowl, add avocado and oil and mash until smooth. Add chickpeas and mash. Add scallions, salt, pepper, cayenne, lemon juice and herbs and stir everything.

2. On a piece of bread, place the mixture and top with chosen vegetables and the other slice.

Source: feastingathome

2. Lentil and Brown Rice Burger

Ingredients for 8 burgers:

  • 1 cup uncooked lentils
  • 1 cup uncooked brown rice
  • 1 and 1/2 cups grated carrots
  • 1/2 teaspoon garlic powder
  • 1 and 1/2 cups uncooked oatmeal
  • 1 teaspoon season salt
  • 1 small grated onion
  • 1 tablespoon olive oil

Instructions:

1. In a pan, add 4 cups water, lentils and rice. Cover and cook over low heat for 45 minutes or until all water has been absorbed Allow to cool.

2. In a bowl, add cooked lentils and rice and remaining ingredients and mix. Form patties from the mixture.

3. In a pan, add oil and place patties. Cook over medium heat, around 6 minutes per side, or until each side is browned.

4. For serving, place patty in bread with plant-based mayonnaise, tomato slices, lettuce and plant-based cheese slices.

Source: sparkrecipes

3. Vegan Meat Wrap with Roasted Vegetables

Ingredients for 4 servings:

For roasted vegetables:

  • 1 medium sliced zucchini
  • 1 medium sliced eggplant
  • 2 medium sliced red bell peppers
  • 1 sliced red onion
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon oregano
  • 1/2 teaspoon black pepper

For mock meat:

  • 200 grams mock meat
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce
  • 1 teaspoon paprika powder
  • 1/2 teaspoon cumin

For wrap fillings:

  • 4 whole grain wraps
  • 3/4 cup hummus
  • 1/2 cup sweet chili sauce
  • 1/2 cup cooked chickpeas
  • 1 medium diced Roma tomato
  • 1/4 long diced English cucumber
  • 12 diced green olives
  • 1 cup spinach

Instructions:

1. Preheat oven to 400 degrees Fahrenheit (205 degrees Celsius).

2. In a bowl, add vegetables and olive oil and mix. Add spices and mix.

3. On a roasting pan, place the vegetables and spices mixture and cook in the oven for around half an hour or until vegetables are tender and lightly browned. Stir every 10 minutes to prevent vegetables from burning and to make sure they are cooking evenly.

4. Meanwhile, in a pan, add mock meat and oil and sauté for around 3 minutes or until mock meat is slightly browned.

5. With heat on medium-high, add soy sauce, paprika powder, and cumin. Sauté for 3 minutes. If necessary, add more soy sauce, spices, salt or pepper. Set aside.

6. Place wrap fillings evenly on wraps. Add mock meat and roasted vegetables and roll wraps.

7. For serving, grill or microwave wraps or eat as is.

Source: pickuplimes

4. Quinoa Fried Rice with Broccoli and Carrot

Ingredients for 2 servings:

  • 4 ounces quinoa
  • 1 tablespoon olive oil
  • 2 large sliced carrots
  • 1 small chopped head broccoli
  • 1 chopped garlic clove
  • 1 teaspoon red pepper flakes
  • 1 and 1/2 tablespoons soy sauce
  • 2 teaspoons rice wine vinegar
  • 2 teaspoons sesame oil
  • chopped green onion
  • basil

Instructions:

1. Cook quinoa according to package instructions.

2. Meanwhile, in a pan, add oil and carrots and cook over medium-high heat for 2 to 3 minutes. Add broccoli and garlic and cook for 2 to 3 minutes.

3. When quinoa is cooked, strain and add to pan. Add red pepper flakes, soy sauce, and rice wine vinegar and sauté everything for 2 minutes.

4. Add sesame oil and cook for another minute.

5. Garnish with chopped green onion and basil and serve.

Source: happykitchen

5. Fried Noodles with Tofu and Cabbage

Ingredients for 4 servings:

  • 8 ounces rice vermicelli noodles
  • 4 green onions
  • 3 tablespoons grapeseed oil
  • 1 pound extra firm drained and pressed tofu cubes
  • salt
  • pepper
  • 1 teaspoon toasted sesame oil
  • 3 minced garlic cloves
  • 2 teaspoons fresh grated ginger
  • 1 sliced red bell pepper
  • 3 cups shredded napa cabbage
  • 2 tablespoons Madras curry powder
  • 1/2 teaspoon turmeric
  • 2 tablespoons soy sauce
  • 1/4 cup chopped fresh cilantro

Instructions:

1. In a pot, boil water. Remove from heat. Submerge noodles in water and soak for around 3 minutes or until al dente. Drain noodles and rinse with cold water. Set aside.

2. Separate white and green parts of green onions. Chop white parts and cut green parts into sections. Set aside.

3. In a skillet, add 1 tablespoon of grapeseed oil, tofu, salt and pepper and cook over medium heat for around 10 minutes, flipping tofu so that all sides are browned. Transfer on a plate.

4. In skillet, add remaining grapeseed oil and sesame oil and turn heat to medium-high. Add white parts of green onions, garlic, ginger and bell pepper and stir-fry for 2 minutes. Add napa cabbage and stir-fry for around 1 minute or until wilted. Sprinkle with curry powder and turmeric and stir-fry for 30 seconds or until fragrant.

5. Add noodles and soy sauce and stir-fry for 1 minute. Add cilantro, green parts of green onions and tofu. If necessary, add salt and pepper.

Source: ohmyveggies

6. Sweet Potato Stuffed with Kale and Black Beans

Ingredients for 4 servings:

  • 4 medium sweet potatoes
  • 1 tablespoon extra virgin olive oil
  • 1 minced garlic clove
  • 1 bunch chopped kale
  • salt
  • pepper
  • 1 can drained and rinsed black beans

Instructions:

1. Preheat oven to 375 degrees Fahrenheit and line baking sheet with parchment paper.

2. With a fork, poke holes into sweet potatoes. Place in oven and bake for around 45 to 60 minutes or until tender.

3. Meanwhile, in a pan, heat oil over medium-high. Add garlic and cook for 1 minute or until fragrant. Add kale and mix. Add 1/4 cup water and cover for 3 to 5 minutes. Remove cover, toss the kale and garlic mixture and cook over low heat for 10 to 15 minutes or until kale is wilted enough. If needed, while cooking, add more water. Season with salt and pepper.

4. Cut sweet potatoes in half along their length. Stuff with kale mixture and beans.

5. Serve with vegan mayonnaise.

Source: karalydon

7. Sushi in a Jar

Ingredients for 1 serving:

  • 1 cup cooked and cooled sushi rice
  • 1/2 lemon
  • 1/4 teaspoon grated ginger
  • 3/4 cup sliced carrot
  • 1/2 of a sliced English cucumber
  • 1 stalk chopped green onion
  • 1 to 2 sheets of nori

Instructions:

1. Cook sushi rice according to package instructions. Let cool completely.

2. Squeeze lemon juice over rice, sprinkle ginger and mix.

3. Tear nori sheets into small pieces.

4. Layer ingredients as wished in a jar.

5. Serve with coconut aminos for dipping.

Source: feastingonfruit

8. Black Bean Quinoa Salad

Ingredients for 2 servings:

For the salad:

  • 1/2 cup dry quinoa
  • 1/2 can black beans
  • 1/2 cup corn
  • 1 medium chopped tomato
  • 1/4 cup minced red onion
  • 2 tablespoons chopped cilantro

For the dressing:

  • 1 tablespoon lime zest
  • 1 tablespoon olive oil
  • 2 tablespoons lime juice
  • pinch sea salt

Instructions:

1. In a pot, add 2 cups of water and quinoa. Cover and boil over low heat for 15 minutes or until all water is absorbed. Let cool.

2. Meanwhile, in a bowl, add the ingredients for the dressing and mix. Set aside.

3. In a bowl, add remaining ingredients, quinoa and dressing and mix.

Source: forkandbeans

9. Peanut Butter Pasta Salad

Ingredients for 2 servings:

  • 5 ounces pasta
  • 1 small salad mix (e.g. lettuce, red cabbage, purple kale and carrot)
  • 2 tablespoons peanut butter
  • 2 tablespoons soy sauce
  • 2 tablespoons maple syrup
  • 2 tablespoons vinegar
  • 1/2 thumb chopped or grated ginger
  • 1 chopped garlic clove
  • 1 small dash water
  • 1 small handful chopped peanuts
  • coriander
  • lime

Instructions:

1. Cook pasta according to package instructions.

2. In a bowl, add peanut butter, soy sauce, maple syrup and vinegar and mix. Add ginger, garlic and a little water and stir.

3. In a pan, add the peanuts and roast them on medium heat until they are lightly browned.

4. When pasta is cooked, drain and add to salad.

5. Add the sauce mixture and roasted peanuts to the pasta salad and mix.

6. Garnish with coriander and lime.

Source: hurrythefoodup

10. Tofu, Pineapple and Spinach Salad

Ingredients for 2 servings:

For the salad:

  • 14 ounces pressed and cut firm tofu
  • 1 tablespoon olive oil
  • 1/2 bunch sliced radishes
  • 1/2 medium cubed and seeded cucumber
  • 8 ounces pineapple chunks
  • 1 handful spinach
  • 1 cup bean sprouts

For the dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon maple syrup
  • 1 teaspoon sriracha
  • 1/2 lime juice
  • 1/2 cut chilli pepper
  • 1 small handful chopped peanuts
  • salt
  • pepper

Instructions:

For the salad:

1. In a pan, add 1 tablespoon olive oil and heat over medium. Add tofu and fry for around 15 minutes or until tofu is golden brown. Stir regularly and, if necessary, add salt.

2. Meanwhile, in a bowl, add radish, cucumber, pineapple, spinach and bean sprouts and mix.

3. When tofu is cooked, add to salad.

For the dressing:

1. In a bowl, add olive oil, maple syrup, sriracha, lime juice, chilli, peanuts, salt and pepper and mix. Add to salad.

Source: hurrythefoodup

11. Roasted Vegetables Quinoa Salad

Ingredients for 4 to 6 servings:

For the quinoa:

  • 2 and 1/2 cups vegetable broth
  • 2 teaspoons kosher salt
  • 2 cups white quinoa
  • 1/4 cup minced flat leaf parsley

For the roasted vegetables:

  • 2 halved lengthwise jalapeno peppers
  • 1 peeled and diced sweet potato
  • cored and diced red bell pepper
  • zucchini chunks
  • 2 tablespoons olive oil
  • kosher salt

For the salad:

  • minced shallot
  • 3 cups baby spinach
  • 1 pitted cut avocado

Ingredients:

1. Preheat oven to 400 degrees Fahrenheit.

2. In a pot, add broth and salt and bring to simmer over medium heat. Add quinoa, stir and bring to simmer. Cover and let simmer over low heat for 20 minutes. Remove from heat. Add parsley and stir gently.

3. Meanwhile, in a sheet pan, add jalapeno, sweet potato, bell pepper, and zucchini. Coat with olive oil and salt. Roast for 10 to 12 minutes or until vegetables are golden and tender.

4. On the plate, add spinach. Top with quinoa and roasted vegetables. Sprinkle shallots and add avocado.

Source: heatherchristo

12. Greek Salad

Ingredients for 4 servings:

  • 1/2 chopped red onion
  • 1 chopped cucumber
  • 1 chopped green pepper
  • 4 chopped tomatoes
  • vegan cheese cubes
  • 40 pitted black olives
  • 1 tablespoon oregano
  • extra virgin olive oil
  • salt
  • pepper

Instructions:

1. In a bowl, add all ingredients and desired quantity of oil, salt and pepper and mix well.

Source: simpleveganblog

About the author

Akasha Rojee

Powerlifter who is extremely passionate about nutrition, Akasha believes nutrition is one of the keys to great athletic performance, and a healthy and happy self. When she is not lifting heavy weights or learning about health, she codes, cosplays and headbangs to Metal music.