Going vegan has become a popular lifestyle choice for many people, and it’s easy to see why. Not only is it a more ethical and sustainable way of living, but it can also have numerous health benefits. However, finding delicious and nutritious vegan lunch options can sometimes be a challenge, especially if you’re new to this way of eating.
In this article, we’ve compiled a list of 7 vegan lunch recipes that are not only easy to make but also packed with flavor and nutrients. From crispy buffalo tofu wraps to creamy cauliflower pakora soup, these recipes will satisfy your taste buds while keeping you full and energized throughout the day. We’ll also provide instructions on how to cook each recipe and the calorie contents to help you stay on track with your dietary goals.
Whether you’re a seasoned vegan or just starting out, these lunch recipes are perfect for anyone looking to add more plant-based meals to their diet. So, grab your apron and let’s get cooking!
Recipe 1: Chickpea and Avocado Salad
This delicious and easy to make vegan salad is perfect for lunch. It is packed with protein, fiber, healthy fats, and vitamins. Here are the ingredients:
| Ingredients | Amount |
|---|---|
| Chickpeas | 1 can (15 oz), drained and rinsed |
| Avocado | 1, diced |
| Cucumber | 1, diced |
| Tomato | 1, diced |
| Red onion | 1/4, diced |
| Parsley | 1/4 cup, chopped |
| Lemon juice | 1 tbsp |
| Olive oil | 1 tbsp |
| Salt and pepper | To taste |
Directions:
- In a large bowl, combine the chickpeas, avocado, cucumber, tomato, red onion, and parsley.
- Add the lemon juice, olive oil, salt, and pepper.
- Toss gently to combine.
- Enjoy!
Calorie Content: This salad contains approximately 350 calories per serving.
Recipe 2: Vegan Chickpea Salad Sandwich
For a quick and easy vegan lunch, try this tasty chickpea salad sandwich. With a lemony, bright flavor and a bit of crunch, it’s a healthy and satisfying meal option.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/4 cup vegan mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped red onion
- 1 tablespoon chopped fresh dill
- Salt and pepper to taste
- Bread or wrap of your choice
Directions:
- Mash the chickpeas in a bowl with a fork or potato masher, leaving some chunks for texture.
- Add the vegan mayonnaise, Dijon mustard, lemon juice, celery, red onion, dill, salt, and pepper. Mix well to combine.
- Serve the chickpea salad on bread or a wrap of your choice.
Calorie Content:
This vegan chickpea salad sandwich is a healthy and low-calorie lunch option, with approximately 300-350 calories per serving depending on the type of bread or wrap used.
Recipe 3: Quinoa Salad with Roasted Vegetables
Quinoa is a great source of protein and fiber, making it a perfect base for a vegan lunch recipe. This quinoa salad recipe is packed with roasted vegetables and a zesty lemon dressing, making it a flavorful and healthy option for lunch.
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 red onion, sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup lemon juice
- 2 tablespoons Dijon mustard
- 2 tablespoons maple syrup
Directions:
- Preheat the oven to 400°F.
- Rinse the quinoa and add it to a pot with the vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the quinoa is cooked.
- While the quinoa is cooking, toss the sliced bell peppers, zucchini, red onion, and minced garlic with olive oil, salt, and black pepper. Spread the vegetables out on a baking sheet and roast in the oven for 20-25 minutes, or until they are tender and slightly browned.
- In a small bowl, whisk together the lemon juice, Dijon mustard, and maple syrup to make the dressing.
- Once the quinoa and vegetables are cooked, combine them in a large bowl. Add the chopped parsley and mint, and toss everything together with the lemon dressing.
- Divide the quinoa salad into 4 servings and enjoy!
Calorie Content:
This quinoa salad with roasted vegetables contains approximately 300 calories per serving.
Recipe 4: Vegan Chickpea Curry
This hearty vegan chickpea curry is a delicious and filling lunch option. It’s packed with protein and fiber, making it a satisfying meal. Here are the ingredients you’ll need:
| Ingredients | Amount |
|---|---|
| Chickpeas | 1 can |
| Potatoes | 2 medium sized |
| Onion | 1 medium sized |
| Garlic | 2 cloves |
| Ginger | 1 inch piece |
| Tomatoes | 2 medium sized |
| Coconut milk | 1 can |
| Curry powder | 2 teaspoons |
| Turmeric powder | 1 teaspoon |
| Cumin powder | 1 teaspoon |
| Salt | To taste |
| Water | 1/2 cup |
Directions:
- Peel and chop the potatoes into small cubes.
- Chop the onion, garlic, and ginger.
- Heat oil in a pan and sauté the onion, garlic, and ginger until the onion is translucent.
- Add the chopped tomatoes and cook until they soften.
- Add the curry powder, turmeric powder, cumin powder, and salt. Mix well.
- Add the chopped potatoes and chickpeas. Mix well.
- Add water and coconut milk. Mix well.
- Cover and cook until the potatoes are tender.
- Serve hot with rice or bread.
Calorie content: One serving of this vegan chickpea curry contains approximately 350 calories.
Recipe 5: Chickpea Salad Sandwich
This vegan lunch recipe is a great option for those who want a filling sandwich without the meat. Chickpeas are a great source of protein and fiber, making this a satisfying meal. This recipe makes 4 sandwiches.
| Ingredients: | Calories: |
|---|---|
| 1 can chickpeas, drained and rinsed | 250 |
| 2 celery stalks, finely chopped | 10 |
| 1/4 red onion, finely chopped | 10 |
| 1/4 cup vegan mayonnaise | 400 |
| 1 tablespoon Dijon mustard | 10 |
| 1 tablespoon lemon juice | 5 |
| Salt and pepper to taste | 0 |
| 8 slices whole wheat bread | 400 |
| Lettuce leaves | 0 |
Directions:
- In a bowl, mash the chickpeas with a fork or potato masher.
- Add the celery, red onion, vegan mayonnaise, Dijon mustard, lemon juice, salt, and pepper. Mix well.
- To assemble the sandwich, place a lettuce leaf on one slice of bread, then add a scoop of the chickpea salad. Top with another slice of bread.
- Repeat with the remaining ingredients to make 4 sandwiches.
Calorie content per serving: 305
Recipe 6: Vegan Pasta Salad
This vegan pasta salad is a perfect lunch recipe for those who love Italian flavors. It is easy to make and can be customized to your liking. Here are the ingredients you will need:
| Ingredients | Quantity |
|---|---|
| Pasta | 1 pound |
| Cherry Tomatoes | 1 cup |
| Cucumber | 1 cup |
| Red Onion | 1/2 cup |
| Olives | 1/2 cup |
| Green Bell Pepper | 1/2 cup |
| Italian Dressing | 1/2 cup |
Directions:
- Cook pasta according to package instructions. Drain and rinse under cold water.
- Chop cherry tomatoes, cucumber, red onion, olives, and green bell pepper into small pieces.
- In a large bowl, combine cooked pasta, chopped vegetables, and Italian dressing. Toss to combine.
- Refrigerate for at least 30 minutes before serving.
Calorie Content:
This vegan pasta salad contains approximately 300 calories per serving.
