Quick and Easy Vegan Recipes for Everyday Cooking - Lunches

Vegan diets are becoming more and more popular, not only among people who have decided to eliminate animal products from their diet for ethical or health reasons, but also among those who are looking for lighter and healthier alternatives to traditional dishes.

One of the biggest myths about a vegan diet is that it's complicated, time-consuming, and expensive.

This article will show you that it definitely doesn't have to be that way! We present some quick and easy vegan lunch recipes that are perfect for everyday cooking.

1. Chickpea salad with avocado and lemon dressing

This salad is simple, refreshing and full of protein. It's a great way to include more legumes and healthy fats in your diet.

Ingredients:

- 1 can of chickpeas, rinsed and drained

- 1 ripe avocado, diced

- 1 cucumber, cut into slices

- 1 red pepper, diced

- 1 small red onion, finely chopped

- 2 tablespoons of olive oil

- Juice of 1 lemon

- Salt and pepper to taste

- A handful of fresh parsley or coriander, chopped

Procedure:

1. Mix the chickpeas, avocado, cucumber, pepper and onion in a bowl.

2. In a small bowl, mix olive oil, lemon juice, salt and pepper.

3. Pour the dressing over the salad and mix gently.

4. Finally, sprinkle with fresh herbs and serve.

2. Pasta with tomato sauce and basil

This recipe is proof that sometimes simplicity is best. Pasta with tomato sauce is a quick lunch that anyone can prepare.

Ingredients:

- 250 g pasta (e.g. spaghetti, penne)

- 1 tablespoon of olive oil

- 2 cloves of garlic, chopped

- 1 can of sliced ​​tomatoes

- Salt, pepper and sugar to taste

- Handful of fresh basil, chopped

Procedure:

1. Cook the pasta according to package directions and drain.

2. Heat the olive oil in a pan and fry the garlic until soft.

3. Add the chopped tomatoes and cook on medium heat for about 10 minutes. Season the sauce with salt, pepper and a little sugar.

4. Mix the pasta with the sauce and sprinkle with fresh basil.

3. Creamy pumpkin soup with coconut milk

This soup is perfect for colder days. Coconut milk gives it a soft, creamy consistency that is perfect for fall.

Ingredients:

- 1 medium Hokkaido pumpkin, peeled and diced

- 1 onion, chopped

- 2 cloves of garlic, chopped

- 1 tablespoon of olive oil

- 400 ml of coconut milk

- 500 ml of vegetable broth

- Salt, pepper, nutmeg to taste

Procedure:

1. Fry the onion and garlic in olive oil until golden.

2. Add the pumpkin and fry briefly.

3. Pour in the stock and cook until the pumpkin is soft (about 15 minutes).

4. Blend the soup until smooth and add coconut milk. Season with salt, pepper and nutmeg.

4. Rice noodles with peanut sauce and vegetables

A simple and quick dish inspired by Asian cuisine that you can prepare in 20 minutes.

Ingredients:

- 200 g of rice noodles

- 1 carrot, cut into thin strips

- 1 red pepper, cut into strips

- 1 cup of broccoli, divided into small florets

- 3 tablespoons of peanut butter

- 2 spoons of soy sauce

- 1 tablespoon of lime juice

- 1 tablespoon of maple syrup

- 1 clove of garlic, chopped

- Water to dilute the sauce as needed

Procedure:

1. Cook the rice noodles according to package directions and drain.

2. Fry the carrots, peppers and broccoli briefly in a pan so that the vegetables soften but remain crunchy.

3. In a bowl, mix together the peanut butter, soy sauce, lime juice, maple syrup and garlic. Add water as needed to make the sauce the desired consistency.

4. Mix the noodles with vegetables and peanut sauce. Serve immediately.

5. Falafel wrap with tahini sauce

Falafel is a classic Middle Eastern dish that is easy to make at home. This wrap is perfect for lunch at work or on the go.

Ingredients:

- 1 can of chickpeas, drained

- 1 small onion, chopped

- 2 cloves of garlic

- 1 handful of fresh parsley

- 2 spoons of flour

- 1 teaspoon ground cumin

- Salt and pepper to taste

- Olive oil for frying

- Tortillas or pita bread

- Chopped vegetables (tomatoes, cucumbers, salad)

- Tahini sauce (2 spoons of tahini, 1 spoon of lemon juice, salt and water)

Procedure:

1. Blend chickpeas, onion, garlic, parsley, flour, cumin, salt and pepper in a blender to a coarse consistency.

2. Form small balls or patties from the mixture and fry in a pan with a little oil until golden.

3. Fill the tortilla with falafel, vegetables and cover with tahini sauce. Wrap and serve.

6. Vegan "Buddha bowl" with quinoa and roasted vegetables

The "Buddha bowl" is a colorful bowl filled with a variety of vegetables, grains and legumes that is packed with nutrients and easily customizable to your preferences.

Ingredients:

- 1 cup of cooked quinoa

- 1 sweet potato, diced and baked

- 1 handful of baby spinach

- 1/2 avocado, chopped

- 1/2 can of black beans, drained

- 1 carrot, grated

- Sesame seeds for sprinkling

- Dressing (1 tablespoon tahini, 1 tablespoon maple syrup, 1 tablespoon lemon juice, salt and pepper)

Procedure:

1. Put the cooked quinoa in the bottom of the bowl.

2. Arrange roasted vegetables (roasted sweet potato), baby spinach, avocado, black beans and grated carrot on top of the quinoa.

3. Make the dressing by mixing the tahini, maple syrup, lemon juice, salt and pepper.

4. Pour the dressing over the bowl and sprinkle with sesame seeds. Serve immediately.

7. Quick vegan risotto with mushrooms and peas

This vegan risotto is a great choice for those looking for a simple and nutritious meal that doesn't take too much time.

Ingredients:

- 1 cup of Arborio rice (risotto rice)

- 1 onion, chopped

- 2 cloves of garlic, chopped

- 200 g of mushrooms, cut into slices

- 1 cup of frozen peas

- 1 tablespoon of olive oil

- 750 ml of vegetable broth

- Salt, pepper and fresh parsley to taste

Procedure:

1. Heat the olive oil in a pan and fry the onion and garlic until soft.

2. Add the mushrooms and sauté until they soften and release their juices.

3. Sprinkle over the rice and fry it briefly so that it is coated in the oil and soaked up with flavor.

4. Gradually pour in the vegetable stock, one ladleful at a time, and stir until the liquid is absorbed. Repeat this process until the rice is soft and creamy (about 20 minutes).

5. At the end, stir in the peas and let them warm up. Season with salt, pepper and sprinkle with parsley.

8. Whole wheat tortillas filled with grilled vegetables and hummus

This recipe is great for quick lunch lovers. Grilled vegetables combined with hummus give the tortillas an amazing taste.

Ingredients:

- 4 whole wheat tortillas

- 1 zucchini, cut into slices

- 1 red pepper, cut into strips

- 1 eggplant sheet, cut into slices

- 200 g of hummus (homemade or purchased)

- 2 tablespoons of olive oil

- Salt, pepper, dried oregano to taste

- Fresh spinach or rocket leaves

Procedure:

1. Rub the zucchini, pepper and eggplant with olive oil, salt, pepper and sprinkle with oregano.

2. Grill the vegetables in a pan or in the oven until they are soft and lightly browned.

3. Spread a layer of hummus on each tortilla, add grilled vegetables and fresh spinach or arugula.

4. Roll up the tortilla and serve as a wrap.

9. Indian lentil dhal with coconut milk

This quick and easy dhal is packed with flavor and protein from red lentils. It's perfect with rice or wholemeal bread.

Ingredients:

- 1 cup red lentils, rinsed

- 1 onion, chopped

- 2 cloves of garlic, chopped

- 1 tablespoon of curry paste or curry spices

- 400 ml of coconut milk

- 400 ml of vegetable broth

- Salt, pepper and lemon juice to taste

- Fresh cilantro for garnish

Procedure:

1. Fry the onion and garlic in a pan until soft.

2. Add curry paste or spices and fry briefly to develop flavor.

3. Stir in the lentils, coconut milk and stock. Simmer over low heat for about 20 minutes until the lentils are tender.

4. Season with salt, pepper and lemon juice. Sprinkle with cilantro and serve.

10. Chili sin carne with beans and corn

This vegan version of the classic chili is quick to prepare and perfect for lunch or dinner.

Ingredients:

- 1 can of red beans, drained

- 1 can of corn, drained

- 1 can of sliced ​​tomatoes

- 1 onion, chopped

- 2 cloves of garlic, chopped

- 1 teaspoon of ground chili or chili sauce

- 1 tablespoon of olive oil

- Salt, pepper and ground cumin to taste

Procedure:

1. Heat the olive oil in a pan and fry the onion and garlic until soft.

2. Add the diced tomatoes, beans, corn and chili. Cook on low heat for about 15 minutes.

3. Season with salt, pepper and cumin. Serve with rice or bread.

Conclusion

These recipes show that vegan cooking can be quick, tasty and simple.

Thanks to basic ingredients such as legumes, vegetables and cereals, it is possible to create varied and nutritious dishes for everyday lunches.

Whether you're vegan, vegetarian or just looking to diversify your diet, these recipes will give you inspiration and easy tips for preparing healthy lunches.

I hope you will try them and discover new flavors that will please you.

Quick and Easy Vegan Recipes for Everyday Cooking - Breakfast