quick vegan meal prep recipes under 30 minutes

Quick Vegan Meal Prep Recipes Under 30 Minutes

1. Chickpea Salad Wraps
Prep Time: 10 minutes
Cook Time: 0 minutes
Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 4 large lettuce leaves
• 1/2 cucumber, diced
• 1/2 bell pepper, diced
• 1 carrot, shredded

Instructions:

1. In a mixing bowl, mash the chickpeas with a fork or potato masher, leaving some texture.
2. Stir in tahini, lemon juice, salt, and pepper.
3. Place the chickpea mixture into lettuce leaves, topping with cucumber, bell pepper, and shredded carrot.
4. Roll the lettuce leaves like wraps for a refreshing meal.

2. Quinoa & Black Bean Bowl
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 can black beans, drained and rinsed
• 1 cup corn (frozen or fresh)
• 1 teaspoon cumin
• 1 avocado, sliced
• Fresh cilantro for garnish

Instructions:

1. In a medium saucepan, bring vegetable broth to a boil, add quinoa, reduce heat, and simmer for 15 minutes until water is absorbed.
2. In a separate bowl, mix black beans, corn, and cumin. Heat gently.
3. Serve quinoa topped with bean mixture and avocado slices, garnished with fresh cilantro.

3. Vegan Stir-Fry
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients:

• 1 block firm tofu, cubed
• 2 cups mixed vegetables (broccoli, bell peppers, carrots)
• 3 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• Cooked brown rice or noodles

Instructions:

1. Heat sesame oil in a large skillet or wok. Add tofu and sauté until golden.
2. Add mixed vegetables and ginger, stir-frying for another 5 minutes.
3. Pour in soy sauce and stir until combined. Serve over brown rice or noodles.

4. Spiced Lentil Soup
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients:

• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon turmeric
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a pot, sauté onions and garlic until translucent.
2. Add lentils, vegetable broth, turmeric, cumin, salt, and pepper. Bring to a boil, then simmer for 15 minutes.
3. Serve hot, garnished with fresh parsley.

5. Mediterranean Chickpea Pasta
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:

• 8 oz whole grain pasta
• 1 can chickpeas, drained
• 1 cup cherry tomatoes, halved
• 1/2 cup olives, sliced
• 2 tablespoons olive oil
• Fresh basil for garnish
• Salt and pepper to taste

Instructions:

1. Cook pasta according to package instructions. Drain and set aside.
2. In a large bowl, mix chickpeas, tomatoes, olives, olive oil, salt, and pepper.
3. Combine the cooked pasta and chickpea mixture, garnishing with fresh basil.

6. Avocado Toast with Chickpeas
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients:

• 2 slices of whole grain bread
• 1 ripe avocado
• 1 can chickpeas, drained and rinsed
• 1 tablespoon lemon juice
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Toast the bread slices until golden brown.
2. In a bowl, mash avocado with lemon juice, salt, and pepper.
3. Spread the avocado mixture on toast, topping it with chickpeas and a sprinkle of red pepper flakes.

7. Sweet Potato & Black Bean Tacos
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, drained
• 1 teaspoon chili powder
• Corn tortillas
• Avocado and salsa for topping

Instructions:

1. Boil diced sweet potatoes for about 10-15 minutes until tender.
2. Drain and mix with black beans and chili powder in a bowl.
3. Serve in corn tortillas topped with avocado and salsa.

8. Spinach and Hummus Quesadilla
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients:

• 2 tortillas
• 1/2 cup hummus
• 1 cup fresh spinach
• 1/2 cup vegan cheese (optional)

Instructions:

1. Spread hummus on one side of each tortilla.
2. Layer spinach and vegan cheese, if using, on one tortilla, then top with the other.
3. Cook in a skillet for 2-3 minutes on each side until golden.

9. Coconut Cauliflower Rice
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:

• 1 medium cauliflower, grated
• 1/3 cup coconut milk
• 1 teaspoon turmeric
• Salt to taste

Instructions:

1. Grate cauliflower to resemble rice.
2. In a skillet, combine coconut milk, turmeric, and cauliflower, cooking for about 10 minutes until soft.
3. Season with salt and serve as a side or base for stir-frys.

10. Vegan Buddha Bowl
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:

• 1 cup cooked rice or quinoa
• 1 cup mixed vegetables (cooked or raw)
• 1/2 avocado, sliced
• 2 tablespoons sesame seeds
• 2 tablespoons tahini

Instructions:

1. In a bowl, arrange layers of rice or quinoa, vegetables, and avocado slices.
2. Drizzle with tahini and sprinkle sesame seeds before serving.

Using these quick and nutritious vegan meal prep recipes, you can delight in the flavors and benefits of a plant-based diet without sacrificing your valuable time. Enjoy the simplicity and healthfulness of these dishes while staying within your 30-minute prep window!