10 Quick Plant-Based Lunch Ideas

Chickpea Salad Sandwich

A Chickpea Salad Sandwich offers a delicious and satisfying plant-based lunch option that’s easy to prepare.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp vegan mayonnaise
• 1 tbsp Dijon mustard
• 1 small red onion, finely chopped
• 1 celery stalk, diced
• Salt and pepper, to taste
• Whole grain bread slices

Cooking method:

1. Mash the chickpeas in a large bowl until a chunky texture forms.
2. Mix in the vegan mayonnaise and Dijon mustard until well combined.
3. Add the chopped red onion and diced celery, stirring them into the mixture.
4. Season with salt and pepper to taste.
5. Spread the mixture onto slices of whole grain bread and enjoy your sandwich.

Quinoa and Black Bean Bowl

Packed with protein and flavor, this Quinoa and Black Bean Bowl is perfect for a quick midday meal.

Ingredients:

• 1 cup quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1 tbsp lime juice
• Salt and pepper, to taste

Cooking method:

1. Cook the quinoa according to package instructions and let it cool slightly.
2. In a large bowl, combine the cooked quinoa, black beans, diced avocado, and cherry tomatoes.
3. Drizzle lime juice over the mixture and toss to coat.
4. Season with salt and pepper.
5. Serve immediately or store in the refrigerator for later.

Vegan Sushi Rolls

These Vegan Sushi Rolls are not only fun to make but also a fresh and healthy lunch option.

Ingredients:

• Sushi rice
• Nori sheets
• 1 cucumber, julienned
• 1 carrot, julienned
• 1 avocado, sliced
• Soy sauce for dipping

Cooking method:

1. Prepare the sushi rice according to package instructions and let it cool.
2. Place a nori sheet on a bamboo mat and spread a thin layer of sushi rice over it.
3. Arrange the cucumber, carrot, and avocado slices in a line on the rice.
4. Roll the nori tightly using the bamboo mat.
5. Slice into bite-sized pieces and serve with soy sauce.

Lentil Soup

Warm and hearty, Lentil Soup is a comforting plant-based meal perfect for a chilly day.

Ingredients:

• 1 cup lentils
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cups vegetable broth
• 1 tsp cumin
• Salt and pepper, to taste

Cooking method:

1. In a large pot, sauté the onion, carrots, and celery until softened.
2. Add lentils and vegetable broth to the pot.
3. Stir in the cumin and bring to a boil.
4. Reduce heat, cover, and simmer for about 30 minutes until lentils are tender.
5. Season with salt and pepper before serving.

Sweet Potato and Kale Salad

A Sweet Potato and Kale Salad makes for a nutritious and colorful addition to your lunch routine.

Ingredients:

• 1 large sweet potato, cubed
• 2 cups kale, chopped
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp maple syrup
• Salt and pepper, to taste

Cooking method:

1. Preheat the oven to 400°F (200°C).
2. Toss the sweet potato cubes with 1 tbsp olive oil, salt, and pepper, then spread them on a baking sheet.
3. Roast for 20-25 minutes, until tender, then let cool.
4. In a large bowl, massage the kale with the remaining olive oil, apple cider vinegar, and maple syrup.
5. Add roasted sweet potatoes to the kale and toss to combine.

Thai Peanut Noodles

Spicy and savory, these Thai Peanut Noodles bring a taste of Thailand to your lunchbox.

Ingredients:

• 8 oz rice noodles
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp sriracha
• 1 red bell pepper, sliced
• 1/4 cup chopped peanuts

Cooking method:

1. Cook the rice noodles according to package instructions and set aside.
2. In a small bowl, mix peanut butter, soy sauce, lime juice, and sriracha to make the sauce.
3. Toss the cooked noodles with the sauce and sliced red bell pepper.
4. Garnish with chopped peanuts before serving.

Mediterranean Couscous Salad

This vibrant Mediterranean Couscous Salad is packed with fresh vegetables and bold flavors.

Ingredients:

• 1 cup couscous
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup black olives, sliced
• 2 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper, to taste

Cooking method:

1. Cook the couscous according to package instructions and let it cool.
2. In a large bowl, combine the couscous with cucumber, cherry tomatoes, and black olives.
3. Drizzle with lemon juice and olive oil, then toss to combine.
4. Season with salt and pepper before serving.

Spicy Tofu Wraps

These Spicy Tofu Wraps bring a satisfying crunch and kick to your afternoon meal.

Ingredients:

• 8 oz firm tofu, cubed
• 2 tbsp soy sauce
• 1 tbsp chili sauce
• 2 cups lettuce, shredded
• 4 whole wheat tortillas

Cooking method:

1. Marinate the tofu cubes in soy sauce and chili sauce for at least 15 minutes.
2. Cook the tofu in a non-stick pan over medium heat until golden brown.
3. Lay out a tortilla, add shredded lettuce, and top with cooked tofu.
4. Wrap tightly and serve.

Avocado and Tomato Toast

Quick and easy, Avocado and Tomato Toast is a delicious and nutritious staple.

Ingredients:

• 1 ripe avocado
• 1 tomato, sliced
• 1 tsp lemon juice
• Salt and pepper, to taste
• Whole-grain bread slices

Cooking method:

1. Mash the avocado with lemon juice, salt, and pepper.
2. Spread the avocado mixture over toasted slices of whole-grain bread.
3. Top with tomato slices and serve immediately.

Pesto Zucchini Noodles

Light and flavorful, Pesto Zucchini Noodles are a refreshing take on a classic pasta dish.

Ingredients:

• 2 zucchinis, spiralized
• 1/4 cup basil pesto
• 1/4 cup cherry tomatoes, halved
• 2 tbsp pine nuts

Cooking method:

1. Toss the spiralized zucchinis with basil pesto in a large bowl.
2. Add cherry tomatoes and pine nuts, and gently mix to combine.
3. Serve immediately as a refreshing lunch option.