Vegan Noms

Quick and Easy Vegan Meals

Sliced tomato and avocado with corn kernels on top of toasted tortilla, served on a white plate

As a busy person, it can be difficult to find the time to prepare meals that are both healthy and satisfying. But what if you could whip up delicious, nourishing meals in a matter of minutes? Enter quick and easy vegan meals. These meals are a godsend for people on the go, providing a perfect balance of protein, fiber, and nutrients in each bite.

The concept of veganism can be daunting for some, conjuring up images of complicated recipes and hours spent in the kitchen. But that couldn’t be further from the truth. In fact, veganism is all about simplicity, choosing whole foods that are easy to prepare and that truly nourish the body from the inside out.

Whether you’re a seasoned vegan or just transitioning into one, incorporating quick and easy vegan meals into your fast-paced lifestyle is a game-changer. Not only will you feel more energized and vibrant, but you’ll also be doing your part to reduce your environmental impact and live a more sustainable lifestyle. Plus, who doesn’t love a meal that’s easy to prep, cook, and clean up after?

So, get ready to embark on a journey of delicious, plant-based cuisine that’s quick, easy, and oh-so-good for you. Trust us – your taste buds (and your busy schedule) will thank you.

Tips for quick and easy vegan cooking

Meal planning and prepping

One of the most important steps to making quick and easy vegan meals is to plan your meals in advance. Take some time at the beginning of each week to plan out your meals, and prepare your ingredients ahead of time. This will save you time and stress when it comes to making meals throughout the week.

Kitchen tools and gadgets

Having the right tools and gadgets in the kitchen can help expedite the cooking process and make things easier. Consider investing in a high-speed blender or food processor, a rice cooker, and a set of sharp knives. These tools will help you chop, blend, and cook ingredients in no time.

Efficient ingredient preparation

When it comes to vegan cooking, the key is to keep things simple. Stick to whole foods like vegetables, fruits, grains, and legumes. Cut down on prep time by cleaning and chopping your vegetables ahead of time. Consider using frozen fruits and vegetables for added convenience.

Organization

Keeping your kitchen organized is crucial when it comes to quick and easy vegan cooking. Keep your pantry stocked with staples like quinoa, lentils, canned beans, and whole-grain pasta. Organize your pantry and fridge so that you can easily find what you need when you need it

Breakfast recipes

Here are some quick and easy vegan breakfast recipes that are sure to kickstart your day:

1. Overnight Oats

Raw oats inside a black pot
Ingredients:
  • 1 cup rolled oats
  • 1 cup plant-based milk (almond, coconut, or soy milk)
  • 1 tablespoon chia seeds
  • Fresh berries
  • Maple syrup or honey (optional)
Instructions:

Mix together rolled oats, plant-based milk, and chia seeds in a jar or container. Cover and refrigerate overnight. In the morning, stir the mixture and top with fresh berries and a drizzle of maple syrup or honey if desired.

Customization options:
  • Add nuts or seeds for crunch
  • Use different fruits such as bananas, apples, or peaches
  • Add cocoa powder or peanut butter for a chocolatey or nutty twist

Avocado Toast

Sliced avocados and some spinach leaves on top of a slice of brown bread, served in a blue plate
Ingredients:
  • 1-2 slices of bread (whole grain or sourdough)
  • 1 ripe avocado
  • Salt and pepper
  • Red pepper flakes (optional)
  • Lemon juice (optional)
Instructions:

Toast your bread to your desired level of crispiness. While the bread is toasting, halve the avocado and remove the pit. Scoop the avocado flesh into a bowl and mash with a fork. Add salt and pepper to taste, as well as red pepper flakes or lemon juice if desired. Spread the avocado mixture on top of the toast.

Customization options:
  • Top with sliced tomatoes, cucumber, or radish
  • Add a fried or poached egg on top (if not strictly vegan)
  • Sprinkle with herbs like cilantro or parsley

Green Smoothie

A glass of green smoothie with a tiny plate of strawberries on the side
Ingredients:
  • 1-2 cups leafy greens (spinach, kale, or chard)
  • 1 ripe banana
  • 1 cup frozen fruit (berries, pineapple, or mango)
  • 1 cup plant-based milk (almond, coconut, or soy milk)
  • 1 tablespoon nut butter (almond or peanut butter)
  • 1 teaspoon honey or maple syrup (optional)
Instructions:

Combine all ingredients in a blender and blend until smooth. Add more plant-based milk if needed to reach your desired consistency.

Customization options:
  • Use different combinations of fruits and greens
  • Add protein powder or seeds for added protein
  • Use different nut butters like cashew or hazelnut butter

With these simple and delicious vegan breakfast recipes, you can start your day off on the right foot without sacrificing precious time or energy.

Lunch recipes

Lunch is often a mealtime that many people struggle with, especially when they are trying to eat a vegan diet. However, with the right ingredients and a little bit of planning, lunch can be a tasty and healthy meal that you look forward to every day. Here are some quick and easy vegan meals that are perfect for lunch on busy weekdays:

Chickpea Salad Sandwich

Raw chickpeas inside a white canvas bag
Ingredients:
  • 1 can of chickpeas, rinsed and drained
  • 1/4 cup of vegan mayo
  • 1 tablespoon of dijon mustard
  • 1/2 teaspoon of garlic powder
  • Salt and pepper to taste
  • 4 slices of bread
  • Lettuce, tomato, and avocado for topping (optional)
Instructions:
  1. In a bowl, mash the chickpeas with a fork until they are partially mashed.
  2. Add the vegan mayo, dijon mustard, garlic powder, salt, and pepper to the chickpeas. Mix until everything is well combined.
  3. Toast the slices of bread and spread the chickpea salad on each slice.
  4. Add the lettuce, tomato, and avocado to your sandwich.
Customization Options:
  • Use different types of bread, like whole-grain or sourdough
  • Add other vegetables, like cucumber or sprouts
  • Use hummus instead of mayo

Lentil Soup

A plate of lentil soup served with toasted tortilla
Ingredients:
  • 1 cup of dried lentils
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1/2 teaspoon of dried thyme
  • 1/2 teaspoon of dried oregano
  • 2 cups of vegetable broth
  • 2 cups of water
  • Salt and pepper to taste
  • Fresh parsley for topping (optional)
Instructions:
  1. Rinse the lentils and pick out any debris.
  2. In a pot, sauté the onion and garlic until they are soft and translucent.
  3. Add the lentils, thyme, oregano, vegetable broth, and water to the pot. Bring to a boil and then reduce the heat to low. Simmer until the lentils are tender, approximately 20-30 minutes.
  4. Add salt and pepper to taste.
  5. Serve hot and top with fresh parsley.
Customization Options:
  • Add other vegetables, like carrots or celery
  • Use different types of lentils, like green or black
  • Add a squeeze of lemon juice for extra flavor

3. Quinoa Bowl

Cooked quinoa with assorted vegetables served in a white bowl
Ingredients:
  • 1 cup of quinoa
  • 1 can of black beans, rinsed and drained
  • 1/2 cup of corn
  • 1 avocado, chopped
  • 1/4 cup of salsa
  • Cilantro for topping (optional)
Instructions:
  1. Cook the quinoa according to the instructions on the package.
  2. In a bowl, add the quinoa, black beans, corn, avocado, and salsa. Mix until everything is well combined.
  3. Top with cilantro.
Customization Options:
  • Add other vegetables, like bell peppers or cherry tomatoes
  • Use different types of beans, like kidney or chickpeas
  • Use guacamole instead of chopped avocado

These quick and easy vegan lunch recipes are great for meal prep, so you can make them ahead of time and enjoy a healthy and delicious lunch without any stress or fuss.

Dinner recipes

For busy weeknight dinners, it’s important to have a few tried-and-true vegan recipes in your arsenal that are quick and easy to prepare without sacrificing taste or nutrition. Here are three of our favorites:

Chickpea and vegetable stir-fry

Cooked chickpeas on a plate
Ingredients:
  • 1 can of chickpeas, drained and rinsed
  • 1 red bell pepper
  • 1 yellow onion
  • 2 cups of broccoli florets
  • 1 tablespoon of olive oil
  • 2 tablespoons of soy sauce
  • 1 tablespoon of honey
  • 1 teaspoon of minced garlic
  • Salt and pepper to taste
Instructions:
  1. Begin by heating the olive oil in a large skillet over medium-high heat.
  2. Add the chopped onion and red bell pepper, stirring until softened, for about 5 minutes.
  3. Add the broccoli florets to the skillet and cook for another 5-7 minutes until tender, stirring occasionally.
  4. Add the drained chickpeas to the skillet and stir.
  5. In a small mixing bowl, whisk together soy sauce, honey, minced garlic, and salt and pepper. Pour the soy sauce mixture over the vegetables and chickpeas, stirring well to coat.
  6. Let it cook for an additional 5-7 minutes until heated through and serve over cooked brown rice or quinoa.

Spicy black bean tacos

Freshly made tortilla on a plate
Ingredients:
  • 1 can of black beans, drained and rinsed
  • 1 ripe avocado, sliced
  • 1 red onion, diced
  • 2 cloves of garlic, minced
  • 1 tablespoon of olive oil
  • 2 teaspoons of chili powder
  • 1 teaspoon of paprika
  • Salt and pepper to taste
  • Corn tortillas
Instructions:
  1. Begin by heating the olive oil in a large skillet over medium-high heat.
  2. Add the minced garlic and diced red onion, stirring until softened, for about 5 minutes.
  3. Add the drained black beans to the skillet and sprinkle chili powder, paprika, and salt and pepper, stirring well.
  4. Cook the beans for an additional 5-7 minutes until heated through.
  5. In a separate pan, heat the corn tortillas over medium heat for 1-2 minutes per side.
  6. Assemble the tacos by adding a spoonful of the black bean mixture to each corn tortilla and topping with sliced avocado.

Vegan one-pot pasta

Freshly made pasta
Ingredients:
  • 8 oz of spaghetti
  • 1 cup of cherry tomatoes, halved
  • 3 cloves of garlic, minced
  • 1/2 onion, diced
  • 1 teaspoon of dried basil
  • 1 teaspoon of dried oregano
  • 1 tablespoon of olive oil
  • 2 cups of vegetable broth
  • Salt and pepper to taste
Instructions:
  1. Begin by adding the spaghetti, cherry tomatoes, minced garlic, diced onion, dried basil, dried oregano, olive oil, and vegetable broth to a large pot.
  2. Bring the mixture to a boil over high heat, then reduce the heat to medium-low and let it simmer for about 10-12 minutes until the pasta is cooked and the liquid has been absorbed.
  3. Make sure to stir occasionally to prevent the pasta from sticking to the pot.
  4. Once cooked, season with salt and pepper to taste.
  5. Serve hot and enjoy!

With these easy vegan dinner recipes, you can prepare delicious and nutritious meals in no time, leaving you more time to relax and unwind after a long day.

Dessert recipes

Who says dessert can’t be healthy? These quick and easy vegan dessert recipes are the perfect way to satisfy your sweet tooth without any guilt. They are made with whole food ingredients that are packed with nutrients and flavor, and they can be customized to suit your taste preferences. Here are three delicious vegan dessert recipes to try:

Chocolate Chia Pudding

Raw chia seeds in a wooden spoon
Ingredients:
  • 1/2 cup chia seeds
  • 2 cups plant-based milk
  • 1/4 cup cocoa powder
  • 2-4 tablespoons maple syrup (depending on your sweet tooth)
  • 1 teaspoon vanilla extract
Instructions:
  1. In a bowl, whisk together chia seeds, plant-based milk, cocoa powder, maple syrup, and vanilla extract.
  2. Cover and place in the refrigerator for at least 4 hours, or overnight.
  3. Serve with fresh berries or sliced bananas.
Customization options

Add some shredded coconut or chopped nuts for added crunch, or substitute the cocoa powder with vanilla extract for a vanilla chia pudding.

3-Ingredient Banana Oat Cookies

Freshly baked cookies on a wooden surface
Ingredients:
  • 2 ripe bananas
  • 1 cup rolled oats
  • 1/4 cup chocolate chips
Instructions:
  1. Preheat oven to 350F (180C).
  2. Mash the bananas in a bowl until smooth.
  3. Add the rolled oats and chocolate chips to the bowl, and mix until well combined.
  4. Drop spoonfuls of the mixture onto a lined baking sheet.
  5. Bake for 15-20 minutes, until golden brown.
  6. Let cool for a few minutes before serving.
Customization options

Add some cinnamon or vanilla extract for added flavor, or substitute the chocolate chips with dried fruit or chopped nuts.

Berry and Coconut Yogurt Parfait

A spoonful of yogurt
Ingredients:
  • 1 cup non-dairy yogurt
  • 1/2 cup mixed berries (fresh or frozen)
  • 1/4 cup granola
  • 1/4 cup shredded coconut
Instructions:
  1. In a glass, layer the non-dairy yogurt, mixed berries, granola, and shredded coconut.
  2. Repeat layers until the glass is full.
  3. Serve immediately.
Customization options

Use different types of fruit or granola for variety, or add some honey or maple syrup for added sweetness.

These quick and easy vegan dessert recipes are perfect for satisfying your cravings while still maintaining a healthy lifestyle.

Incorporating quick and easy vegan meals into your busy lifestyle is a game-changer. Not only are they delicious and good for you, but they are also kind to the environment and easy on your schedule. Planning your quick and easy vegan meals ahead of time, keeping your kitchen organized, and investing in the right tools will help you whip up healthy and nourishing meals without sacrificing taste or convenience. From breakfast to dessert, there are endless options when it comes to quick and easy vegan meals. So, why not give it a try? Your body (and the planet) will thank you.