15 Nutritious Vegan Lunch Recipes

Whether you’re a busy professional or a student on-the-go, these vegan lunch recipes are perfect for anyone looking to add some variety to their daily menu. So, let’s dive in and discover some mouth-watering options that will make you forget about boring old salads and sandwiches!

Nutritional requirements for a healthy vegan lunch

When it comes to a healthy vegan lunch, it’s important to make sure you’re getting all the necessary nutrients. This means incorporating a variety of foods such as whole grains, legumes, vegetables, and fruits. It’s also important to pay attention to your protein intake, as plant-based sources of protein can be lower in certain amino acids than animal-based sources. Some good sources of vegan protein include lentils, chickpeas, tofu, and quinoa. Additionally, healthy fats such as avocados and nuts can help keep you feeling full and satisfied for longer. 

3 Easy Buddha Bowl Recipes – Vegan Lunch Ideas

Buddha bowls are a great way to pack in a variety of vegetables, grains, and proteins all in one meal. Here are three easy and delicious Buddha bowl recipes to try:

Sweet Potato and Chickpea Buddha Bowl

Ingredients:

·   1 medium sweet potato, cubed

·   1 can chickpeas, drained and rinsed

·   1 cup cooked quinoa

·   1 cup kale, chopped

·   1 avocado, sliced

·   1 tbsp olive oil

·   1 tsp paprika

·   Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Toss sweet potato and chickpeas with olive oil, paprika, salt, and pepper.
3. Roast in the oven for 20-25 minutes, or until sweet potato is tender.
4. Divide quinoa and kale between two bowls.
5. Top with roasted sweet potato and chickpeas.
6. Add sliced avocado on top.
7. Serve and enjoy!

Mediterranean Buddha Bowl

Ingredients:

·   1 cup cooked brown rice

·   1 can chickpeas, drained and rinsed

·   1 small cucumber, sliced

·   1 small tomato, diced

·   1/4 cup kalamata olives

·   1/4 cup hummus

·   1 tbsp olive oil

·   1 tsp dried oregano

·   Salt and pepper to taste

Instructions:

1. Divide brown rice between two bowls.
2. Top with chickpeas, cucumber, tomato, and olives.
3. Drizzle with olive oil and sprinkle with oregano, salt, and pepper.
4. Add a dollop of hummus on top.
5. Serve and enjoy!

Black Bean and Quinoa Buddha Bowl

Ingredients:

·   1 cup cooked quinoa

·   1 can black beans, drained and rinsed

·   1 red bell pepper, sliced

·   1 small sweet onion, sliced

·   1 avocado, sliced

·   1 tbsp olive oil

·   1 tsp chilli powder

·   Salt and pepper to taste

Instructions:

1. Divide quinoa between two bowls.
2. Top with black beans, red pepper, and onion.
3. Drizzle with olive oil and sprinkle with chilli powder, salt, and pepper.
4. Add sliced avocado on top.
5. Serve and enjoy!

3 Delicious Wrap Ideas – Vegan Lunch Recipes

If you’re looking for a portable and easy-to-eat lunch option, wraps are a great choice. Here are three vegan wrap recipes that are perfect for a busy day:

Chickpea Salad Wrap

Ingredients:

·   1 can chickpeas, drained and rinsed

·   1/4 cup diced red onion

·   1/4 cup diced celery

·   1/4 cup vegan mayo

·   1 tbsp dijon mustard

·   1 tbsp chopped fresh dill

·   Salt and pepper to taste

·   2 whole wheat tortillas

·   2 cups baby spinach

Instructions:

1. In a medium bowl, mash chickpeas with a fork.
2. Add red onion, celery, vegan mayo, dijon mustard, dill, salt, and pepper.
3. Mix well.
4. Divide chickpea salad between two tortillas.
5. Top with baby spinach.
6. Roll up the tortillas, tucking in the sides.
7. Serve and enjoy!

Tofu and Veggie Wrap

Ingredients:

·   1/2 block firm tofu, sliced

·   1/2 cup sliced mushrooms

·   1/2 cup sliced bell pepper

·   1/4 cup sliced red onion

·   1 tbsp olive oil

·   1 tsp garlic powder

·   Salt and pepper to taste

·   2 whole wheat tortillas

·   2 cups baby spinach

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add tofu, mushrooms, bell pepper, red onion, garlic powder, salt, and pepper.
3. Cook until tofu is browned and vegetables are tender.
4. Divide tofu and vegetable mixture between two tortillas.
5. Top with baby spinach.
6. Roll up the tortillas, tucking in the sides.
7. Serve and enjoy!

Hummus and Veggie Wrap

Ingredients:

·   1/4 cup hummus

·   1 small carrot, grated

·   1 small cucumber, sliced

·   1 small tomato, sliced

·   1/4 cup sliced red onion

·   2 whole wheat tortillas

·   2 cups baby spinach

Instructions:

1. Divide hummus between two tortillas.
2. Top with grated carrot, cucumber, tomato, and red onion.
3. Add baby spinach on top.
4. Roll up the tortillas, tucking in the sides.
5. Serve and enjoy!

3 Quick Salad Recipes – Vegan Lunch Ideas

Salads don’t have to be boring! Here are three vegan salad recipes that are anything but dull:

Kale and Quinoa Salad

Ingredients:

·   2 cups chopped kale

·   1 cup cooked quinoa

·   1/2 cup cherry tomatoes, halved

·   1/4 cup diced red onion

·   1/4 cup sunflower seeds

·   1/4 cup raisins

·   1/4 cup balsamic vinaigrette

Instructions:

1. In a large bowl, combine kale, quinoa, cherry tomatoes, red onion, sunflower seeds, and raisins.
2. Drizzle with balsamic vinaigrette.
3. Toss to combine.
4. Divide between two plates.
5. Serve and enjoy!

Asian-Inspired Salad

Ingredients:

·   2 cups mixed greens

·   1/2 cup shredded red cabbage

·   1/2 cup shredded carrots

·   1/4 cup sliced almonds

·   1/4 cup diced mango

·   1/4 cup edamame

·   1/4 cup peanut dressing

Instructions:

1. In a large bowl, combine mixed greens, red cabbage, carrots, almonds, mango, and edamame.
2. Drizzle with peanut dressing.
3. Toss to combine.Divide between two plates.
4. Serve and enjoy!

Greek Salad

Ingredients:

·   2 cups chopped romaine lettuce

·   1/2 cup cherry tomatoes, halved

·   1/2 cup sliced cucumber

·   1/4 cup sliced kalamata olives

·   1/4 cup crumbled vegan feta cheese

·   1/4 cup Greek dressing

Instructions:

1. In a large bowl, combine romaine lettuce, cherry tomatoes, cucumber, kalamata olives, and vegan feta cheese.
2. Drizzle with Greek dressing.
3. Toss to combine.
4. Divide between two plates.
5. Serve and enjoy!

3 Nutritious Soup Ideas – Vegan Lunch Recipes 

If you’re looking for a warm and comforting lunch option, soup is the way to go. Here are three vegan soup recipes that are perfect for a chilly day:

Lentil Soup

Ingredients:

·   1 cup lentils, rinsed and drained

·   1 small onion, diced

·   2 cloves garlic, minced

·   1 small carrot, diced

·   1 small celery stalk, diced

·   4 cups vegetable broth

·   1 tsp cumin

·   1 tsp smoked paprika

·   Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until fragrant.
2. Add carrot and celery and sauté for another 2-3 minutes.
3. Add lentils, vegetable broth, cumin, smoked paprika, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.
5. Serve and enjoy!

Butternut Squash Soup

Ingredients:

·   1 medium butternut squash, peeled and cubed

·   1 small onion, diced

·   2 cloves garlic, minced

·   4 cups vegetable broth

·   1 tsp cinnamon

·   1/2 tsp nutmeg

·   Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until fragrant.
2. Add butternut squash, vegetable broth, cinnamon, nutmeg, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until squash is tender.
4. Use an immersion blender or transfer to a blender to puree soup until smooth.
5. Serve and enjoy!

Tomato Soup

Ingredients:

·   1 can diced tomatoes

·   1 small onion, diced

·   2 cloves garlic, minced

·   4 cups vegetable broth

·   1 tsp dried basil

·   1 tsp dried oregano

·   Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until fragrant.
2. Add diced tomatoes, vegetable broth, basil, oregano, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
4. Use an immersion blender or transfer to a blender to puree soup until smooth.
5. Serve and enjoy!

3 Vegan Sandwich Recipes – Vegan Lunch Ideas

If you’re looking for a classic lunch option, sandwiches are always a crowd-pleaser. Here are three vegan sandwich ideas to try:

Falafel Sandwich

Ingredients:

·   4 falafel balls

·   1 whole wheat pita

·   1/4 cup hummus

·   1/4 cup chopped cucumber

·   1/4 cup chopped tomato

·   1/4 cup chopped red onion

·   2 cups baby spinach

Instructions:

1. Heat falafel balls according to package instructions.
2. Cut pita in half and spread hummus inside.
3. Add falafel balls, cucumber, tomato, red onion, and baby spinach.
4. Serve and enjoy!

Grilled Veggie Sandwich

Ingredients:

·   1 small zucchini, sliced

·   1 small yellow squash, sliced

·   1 small red bell pepper, sliced

·   1 small onion, sliced

·   2 slices whole grain bread

·   2 tbsp vegan mayo

·   2 tbsp dijon mustard

·   2 cups arugula

Instructions:

1. Heat a grill pan over medium-high heat.
2. Grill zucchini, yellow squash, red bell pepper, and onion until tender.
3. Toast bread and spread vegan mayo and dijon mustard inside.
4. Add grilled vegetables and arugula.
5. Serve and enjoy!

BBQ Jackfruit Sandwich

Ingredients:

·   1 can jackfruit, drained and rinsed

·   1/4 cup BBQ sauce

·   2 slices whole grain bread

·   2 tbsp vegan mayo

·   2 cups coleslaw mix

Instructions:

1.   Heat a pan over medium-high heat.
2. Add jackfruit and BBQ sauce and cook for 5-7 minutes, or until heated through.
3. Toast bread and spread vegan mayo inside.
4. Add BBQ jackfruit and coleslaw mix.
5. Serve and enjoy your vegan lunch recipes!

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