Vegan Noms

Nutritious and Satisfying Vegan Lunch Ideas

An avocado sandwich served on a white plate.

A nutritious and satisfying lunch is essential for maintaining energy levels and overall well-being throughout the day. For those following a vegan lifestyle, it’s important to find delicious and wholesome recipes that provide all the necessary nutrients. In this article, we present a collection of mouthwatering vegan lunch ideas that are not only packed with nutrients but also bursting with flavor. Whether you’re a vegan veteran, transitioning to a vegan lifestyle, or simply looking to incorporate more plant-based meals into your diet, these recipes are sure to satisfy your taste buds and nourish your body.

Mediterranean Quinoa Salad


A bowl of quinoa salad
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • Juice of 1 lemon
  • 2 tablespoons extra-virgin olive oil
  • Salt and pepper to taste


In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, Kalamata olives, parsley, and mint. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine. Serve chilled.

Vegan Buddha Bowl

A vegan buddha bowl


  • 1 cup cooked brown rice or quinoa
  • 1 cup chickpeas, roasted
  • 1 cup sweet potato, cubed and roasted
  • 1 cup broccoli florets, steamed
  • 1/2 avocado, sliced
  • 1/4 cup tahini
  • Juice of 1 lime
  • 1 clove garlic, minced
  • Salt and pepper to taste


Arrange the cooked brown rice or quinoa in a bowl. Top with chickpeas, sweet potato, broccoli florets, and avocado slices. In a small bowl, whisk together the tahini, lime juice, minced garlic, salt, and pepper. Drizzle the dressing over the bowl and enjoy.

Lentil and Vegetable Soup


  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 cup dried lentils, rinsed
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
A pot and bowl filled with lentil soup served with a plate of biscuit.


Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery, and garlic. Sauté until the vegetables are tender. Add the lentils, vegetable broth, diced tomatoes, cumin, paprika, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 25-30 minutes or until the lentils are cooked through. Serve hot with crusty bread.

Vegan Chickpea Salad Sandwich


Raw chickpeas in a black bowl
  • 1 can chickpeas, drained and rinsed
  • 1/4 cup vegan mayonnaise
  • 2 tablespoons Dijon mustard
  • 1/4 cup celery, diced
  • 1/4 cup red onion, diced
  • 2 tablespoons fresh dill, chopped
  • Salt and pepper to taste
  • Sliced whole grain bread
  • Lettuce, tomato, and avocado for garnish


In a large bowl, mash the chickpeas with a fork until partially mashed. Add the vegan mayonnaise, Dijon mustard, celery, red onion, dill, salt, and pepper. Stir well to combine. Toast the bread slices and spread the chickpea salad onto one slice. Top with lettuce, tomato, avocado, and another slice of bread. Cut in half and enjoy.

Rainbow Vegetable Stir-Fry

A pan with assorted vegetables


  • 1 tablespoon sesame oil
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup snow peas
  • 1 cup carrots, julienned
  • 1 cup mushrooms, sliced
  • 3 tablespoons soy sauce
  • 1 tablespoon maple syrup
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • Sesame seeds for garnish


Heat the sesame oil in a large skillet or wok over medium-high heat. Add the bell peppers, broccoli, snow peas, carrots, and mushrooms. Stir-fry for 5-7 minutes or until the vegetables are tender-crisp. In a small bowl, whisk together the soy sauce, maple syrup, minced garlic, and grated ginger. Pour the sauce over the vegetables and toss to coat. Cook for an additional 1-2 minutes. Sprinkle with sesame seeds and serve over cooked rice or noodles.

These wholesome and nutritious vegan lunch ideas are just the beginning. Feel free to experiment with different ingredients, spices, and herbs to suit your personal preferences. Remember, a balanced and varied vegan diet can provide all the essential nutrients you need for optimal health. So, enjoy these delicious and guilt-free vegan lunch ideas and nourish your body with every bite!