Maintaining a vegan diet doesn’t have to be complicated or time-consuming. With a little creativity and some simple ingredients, you can whip up delicious and nutritious vegan meals in no time. Here are three quick and easy vegan meal ideas to try.
Chickpea Salad Sandwich
- Drain and rinse a can of chickpeas and mash them lightly with a fork or potato masher in a mixing bowl.
- Add diced celery, red onion, and bell pepper to the chickpeas, along with a dollop of vegan mayonnaise and a squeeze of lemon juice.
- Season with salt, pepper, and your favorite herbs and spices, such as garlic powder, paprika, or dill.
- Spread the chickpea salad onto slices of whole grain bread and top with lettuce, tomato, and avocado slices.
- Serve the sandwiches with a side of carrot sticks, cucumber slices, or your favorite veggie chips for a satisfying and wholesome meal.
Vegan Stir-Fry
- Heat a tablespoon of oil in a large skillet or wok over medium-high heat.
- Add chopped vegetables such as bell peppers, broccoli, carrots, and snap peas to the skillet and stir-fry until tender-crisp.
- Stir in cooked tofu or tempeh cubes for added protein, along with your favorite stir-fry sauce or seasoning blend.
- Cook for a few more minutes until everything is heated through and well combined.
- Serve the stir-fry over cooked brown rice or quinoa and garnish with chopped green onions, cilantro, or sesame seeds for extra flavor and texture.
Vegan Pasta Primavera
- Cook your favorite pasta according to package instructions until al dente, then drain and set aside.
- In a large skillet, heat olive oil over medium heat and sauté minced garlic and diced onion until soft and translucent.
- Add a variety of chopped vegetables such as zucchini, bell peppers, cherry tomatoes, and asparagus to the skillet and cook until tender.
- Toss the cooked pasta with the vegetables in the skillet, along with a splash of vegetable broth or pasta cooking water to create a light sauce.
- Season with salt, pepper, and Italian herbs such as basil, oregano, and thyme.
- Serve the pasta primavera hot, garnished with fresh parsley and a sprinkle of vegan parmesan cheese, if desired.
