Finding satisfying vegetarian lunch options can sometimes feel like a challenge. Many people, whether vegetarian or simply looking to incorporate more plant-based meals into their diet, often find themselves in a "what should I make for lunch?" rut. This article provides a comprehensive guide to delicious and easy vegetarian lunch recipes, perfect for work, home, or on the go.
The Importance of a Balanced Vegetarian Lunch
A satisfying vegetarian lunch should include a variety of plant-based proteins, fiber-rich grains, vegetables, and healthy fats. This combination will help you feel full and energized throughout the afternoon.
Vegetarian Lunch Ideas
Here are some ideas for vegetarian lunches:
Soups
Soups are a fantastic option for a make-ahead vegetarian lunch, especially during colder months. Batch cook a large pot of soup on the weekend and portion it out for the week. When choosing a soup, look for a mix of fiber from vegetables and grains, and plant-based protein from pulses like beans, lentils, chickpeas, and dry peas. If a recipe calls for toppings, store them separately until serving to prevent them from getting soggy.
Here are some soup recipes perfect for lunch:
Read also: Is a Vegetarian Elimination Diet Right for You?
Tuscan White Bean Soup: This cozy soup is packed with protein-rich white beans, vegetables, and hearty greens simmered in a garlicky, herb-infused broth.
Vegetarian Bean Chili: This filling, protein-packed chili reheats beautifully and can be frozen for make-ahead meals.
Easy Vegetarian Taco Soup: This soup contains rice, beans, veggies, and Mexican-inspired spices. Add your favorite taco toppings for a comforting bowl.
Plant-Based Potato Soup: This simple soup features white beans, sun-dried tomatoes, and fresh herbs for a comforting lunch.
Mushroom and Yellow Split Pea Soup: Simmer mushrooms and protein-rich yellow split peas in an Indian-inspired vegetable broth for a flavorful entree.
Read also: Healthy Vegetarian Eating
Instant Pot Black Bean Soup: Cook dry beans, sweet potatoes, and spicy chipotle peppers in your Instant Pot for a hearty and flavorful soup.
Turmeric Lentil Soup: Freeze this nutrient-packed soup in one-pot for up to six months.
Carrot and Lentil Soup: This soup features a blend of warming spices, garlic, ginger, and creamy coconut milk.
Tuscan-Inspired Tomato Soup: This version is loaded with hearty grains, kale, and veggies for ultimate satisfaction.
Salads
Salads are another excellent option for a vegetarian lunch. The best salads have a mix of colors, textures, flavors, and nutrients. To prevent salads from getting soggy, keep dressings in separate containers and anything that's supposed to stay crispy (like tortilla strips, croutons, or roasted chickpeas).
Read also: Is a Chicken-Inclusive Vegetarian Diet Right for You?
Here are some salad recipes perfect for lunch:
Greek-Inspired Lentil Salad: This easy make-ahead salad includes protein-packed lentils, tomatoes, cucumber, bell pepper, feta cheese, and fresh herbs tossed in lemony oregano dressing.
Meal Prep Salad: This salad stays fresh in the fridge for days, making it a convenient plant-based option for weekday lunches.
Shaved Brussels Sprouts Salad with Roasted Chickpeas and Lemon Tahini Dressing: This salad is crunchy, creamy, hearty, and fresh.
Brussels Sprouts Orzo: This quick and easy recipe is inspired by Mediterranean flavors and combines lemon orzo pasta with chickpeas, feta cheese, Brussels sprouts, and walnuts.
Pearl Couscous Salad: This salad comes together with just one pot and minimal ingredients in 20 minutes.
Sandwiches and Wraps
Sandwiches and wraps are classic lunch foods. They're convenient and easy to eat.
Tofu Wrap: This wrap is filled with crispy, breaded tofu and a fresh green goddess romaine salad.
Chickpea Salad Sandwich: Use mashed chickpeas mixed with vegan mayo, mustard, chopped celery, green onions, and relish as a filling.
Vegan "Caprese" Open-Faced Sandwich: Use toasted sprouted bread as your base layer, add a thin slice of firm tofu, tomatoes, and basil, and drizzle with balsamic vinegar.
Grain Bowls
The options for vegetarian grain bowls are endless, and they're already well-balanced meals.
Watermelon Poke Bowls: These bowls are a vegan alternative to the original seafood-based dish and are made with marinated watermelon cubes, steamed edamame, avocado, nori, and rice.
Mediterranean Baked Falafel Bowl: This bowl combines whole-grain farro with collard greens, a tomato-cucumber salad, cumin-spiked baked chickpea fritters, and tzatziki sauce.
Tofu Sweet Potato Bowl: This bowl layers baked tofu, caramelized sweet potatoes, kale, and farro, all tossed in a maple-turmeric dressing.
Pasta and Asian-Style Noodles
Pasta and Asian-style noodles are easy to reheat and often taste great cold, making them ideal for office lunches.
Veggie Pesto Pasta: This simple meal includes roasted chickpeas, tomatoes, broccoli, and yellow squash mixed with creamy, pesto-coated pasta.
Easy Peanut Noodles: Make these noodles in just 15 minutes with edamame, spinach, and garlicky peanut sauce.
Indian-Inspired Curries
Curries are another type of meal that works great as a packed lunch.
Lentil, Spinach, and Sweet Potato Curry: This recipe only requires a few ingredients and works great for meal prep.
Vegan Tikka Masala: This dish features yogurt-marinated tofu cooked in a creamy coconut-tomato sauce.
Pumpkin Tofu Curry: This curry is made with pumpkin purée, coconut milk, and tofu.
Classic Mexican Meals
Mexican meals, like burritos and tacos, are a great way to fill up on fiber- and protein-rich beans, along with a mix of veggies.
Spicy Sofritas Tofu Burrito: This burrito includes crumbled tofu cooked in a roasted poblano adobo sauce, cilantro-lime quinoa, corn, and mashed avocado.
Root Veggie Tacos: These tacos are drizzled with dairy-free sunflower seed queso sauce.
Taco Casserole: Layers of beans, vegetables, tortillas, and pepper jack cheese make this casserole a great option for batch cooking.
Other Vegetarian Lunch Ideas
Grilled Tofu and Vegetable Skewers: Marinate tofu and vegetable skewers in chimichurri sauce and grill until golden and crispy.
BBQ Tempeh Stuffed Sweet Potatoes: Load roasted sweet potatoes with BBQ tempeh and veggies.
Butter Beans: This recipe is made with lima beans, kale, tomato, garlic, and spices.
Tips for Meal Prepping Vegetarian Lunches
Batch cook: Cook a large pot of soup or a casserole on the weekend.
Separate dressings: Keep dressings in separate containers to prevent salads from getting soggy.
Keep things crispy: Separate anything that's supposed to stay crispy, such as tortilla strips, croutons, or roasted chickpeas.
Thin out thickened foods: Some foods (like creamy dressings, sauces, and stews) thicken in the fridge. Stir in a splash of water to thin them out.
Vegetarian Lunch Recipes from User Reviews
Here are some vegetarian lunch recipes and ideas based on user reviews:
- Vegetarian Chili: One user mentioned that all the vegetarian chilis they've tried taste like they're lacking something, but not this one.
- La Madeleine's Tomato Soup: One user made a tomato soup that tastes just like the soup at La Madeleine's.
- Guacamole: One user mentioned a good basic guacamole recipe.
- Roasted Garlic Hummus: One user mentioned a go-to recipe for roasted garlic hummus.
- Tabbouli: One user found that the secret to perfect tabbouli is to add some crumbled feta.
- Quinoa Recipe: One user mentioned a go-to quinoa recipe that has turned out amazing over 15 times.
- Bean Recipe: One user mentioned an awesome bean recipe that you just throw in a slow cooker and forget about.
- Vegetarian Loaf: One user who is not a vegetarian mentioned that this vegetarian loaf has outstanding flavor and is just as good if not better than any meat loaf they've ever made.
- Sweet Potato Curry: One user loved a sweet potato curry and would add more spices, including some garlic and pepper flakes, next time.
- Falafel: One user decided to make falafel by cooking it at 400F for 20 minutes instead of deep frying it.
- Vegan Ranch Dressing: One user mentioned a great vegan ranch dressing.
- Root Vegetable Dish: One user mentioned a great idea for a bunch of root vegetables that they never know what to do with.
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