Are you tired of sacrificing flavor for convenience? Do you find yourself scrambling to whip up a healthy meal on busy weekdays? Look no further! Meal prep has never been more delicious, or easier, with these 17 vegan recipe ideas. From hearty bowls and satisfying curries to quick wraps and protein-packed salads, we’ve got you covered.
Whether you’re a seasoned vegan or just starting your plant-based journey, these recipes are sure to become staples in your meal prep rotation. And the best part? They’re all free from animal products, making them perfect for those following a vegan lifestyle.
In this article, we’ll dive into each of these mouthwatering meals, exploring their benefits and sharing tips on how to customize them to suit your taste. So go ahead, take a deep breath, and get ready to meal prep like a pro!
Quinoa and Black Bean Buddha Bowls
This recipe combines the nutty flavor of quinoa with the creamy texture of black beans, topped with crunchy veggies and a zesty dressing. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional: avocado, salsa, cilantro, or shredded cheese for topping
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water.
2. In a separate pan, heat olive oil over medium-high heat. Add diced bell pepper and cook until tender, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in black beans, salt, and pepper.
5. To assemble the bowls, divide cooked quinoa into four portions. Top with black bean mixture, sliced red onion, and a squeeze of lime juice.
Cooking Time: 20-25 minutes
Vegan Lentil and Sweet Potato Curry
Vegan Lentil and Sweet Potato Curry Recipe
This hearty and flavorful curry is a perfect blend of Indian spices, tender lentils, and sweet potatoes. It’s a great option for a quick and easy weeknight dinner that’s also vegan-friendly.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, curry powder, and turmeric. Cook for 1 minute, stirring constantly.
3. Add the lentils, sweet potatoes, diced tomatoes, and vegetable broth. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce heat and simmer, covered, for 30-40 minutes or until the lentils are tender.
5. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 30-40 minutes
Chickpea Salad Wraps with Avocado
A refreshing twist on traditional wraps, this recipe combines the creaminess of avocado with the protein-packed goodness of chickpeas and crunchy veggies. Perfect for a quick lunch or snack!
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1 ripe avocado, diced
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4-6 whole wheat tortilla wraps
Instructions:
1. In a medium bowl, combine chickpeas, avocado, red bell pepper, and cilantro.
2. Squeeze lemon juice over the mixture and sprinkle with salt and pepper to taste.
3. Drizzle olive oil over the top.
4. Warm tortilla wraps according to package instructions or grill lightly.
5. Spoon about 1/2 cup of the chickpea salad onto each wrap, leaving a small border around the edges.
Cooking Time: 10-12 minutes ( prep + cooking)
Tofu Scramble Breakfast Burritos
Start your day with a flavorful and protein-packed breakfast burrito featuring crispy tofu scramble, creamy avocado, and vibrant veggies wrapped in a warm tortilla.
Ingredients:
– 1 block firm tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), diced
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 4 large eggs or flax eggs (for a vegan option)
– 4 whole wheat tortillas
– Avocado, sliced
– Cheddar cheese shreds (optional)
Instructions:
1. In a non-stick skillet, heat the olive oil over medium-high. Add the onion and garlic; cook until softened.
2. Add the bell peppers, cumin, smoked paprika, salt, and pepper. Cook for 3-4 minutes or until tender.
3. Add the crumbled tofu; stir to combine with the vegetables. If using eggs, crack them in and scramble with the mixture.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Assemble burritos by filling each tortilla with tofu scramble, avocado slices, and cheese shreds (if using).
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15-20 minutes
Mediterranean Hummus and Veggie Platter
Get ready to delight your taste buds with this refreshing Mediterranean-inspired snack platter, featuring creamy hummus and a colorful medley of vegetables.
Ingredients:
For the Hummus:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
For the Veggie Platter:
– 1 large red bell pepper, sliced
– 1 large yellow bell pepper, sliced
– 1 large cucumber, sliced
– 1 large carrot, peeled and sliced
– 1 cup cherry tomatoes, halved
– Fresh parsley leaves for garnish (optional)
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender running, slowly pour in olive oil. Continue blending until hummus reaches desired consistency.
3. Arrange vegetables on a large platter or board.
4. Serve hummus alongside the veggie platter.
Cooking Time: 10-15 minutes (mostly preparation time)
Vegan Lentil Shepherd’s Pie
A classic comfort food gets a plant-based twist with this vegan lentil shepherd’s pie recipe. Hearty, flavorful, and easy to make, it’s perfect for a cozy dinner or meal prep.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, peeled and chopped
– 1 teaspoon tomato paste
– 1 teaspoon dried thyme
– 1 bay leaf
– 1 tablespoon olive oil
– 1 cup mashed sweet potatoes
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large pot, sauté the onion, garlic, and carrot in olive oil until tender.
3. Add lentils, vegetable broth, tomato paste, thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 30 minutes or until lentils are tender.
4. Meanwhile, prepare the mashed sweet potatoes according to package instructions.
5. Layer cooked lentil mixture and mashed sweet potatoes in a 9×13-inch baking dish. Top with additional sweet potatoes if desired.
6. Bake for 25-30 minutes or until golden brown.
Cooking Time: 55-60 minutes
Spicy Peanut Butter Noodles with Tofu
This recipe combines the creamy richness of peanut butter with the spicy kick of chili flakes, all wrapped up in a bowl of fluffy noodles and crispy tofu. Perfect for a quick and satisfying vegan meal.
Ingredients:
– 8 oz rice noodles
– 1 block firm tofu, cut into bite-sized pieces
– 2 tbsp peanut butter
– 1 tsp chili flakes
– 2 cloves garlic, minced
– 1/4 cup soy sauce
– 2 tbsp honey
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Cook noodles according to package instructions. Drain and set aside.
2. In a large skillet or wok, heat 1 tablespoon of peanut butter over medium-high heat. Add tofu and cook until golden brown, about 3-4 minutes per side.
3. In a small bowl, whisk together remaining 1 tablespoon peanut butter, chili flakes, garlic, soy sauce, and honey.
4. Add the peanut butter mixture to the skillet with the tofu and stir until combined.
5. Combine cooked noodles with the spicy peanut butter mixture. Season with salt and pepper to taste.
6. Garnish with chopped green onions if desired. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Roasted Vegetable and Chickpea Grain Bowls
A hearty and healthy meal packed with roasted vegetables, nutritious chickpeas, and whole grain goodness. Perfect for a quick lunch or dinner that’s easy to customize to your taste.
Ingredients:
– 1 cup mixed vegetables (such as broccoli, carrots, sweet potatoes, and Brussels sprouts)
– 1 can chickpeas, drained and rinsed
– 2 cups cooked brown rice or whole grain quinoa
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley, cilantro, or scallions)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the mixed vegetables with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a separate pan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chickpeas and cook for 5-7 minutes or until slightly toasted.
4. Cook the brown rice or quinoa according to package instructions.
5. To assemble the bowls, place some cooked grain at the bottom, followed by roasted vegetables, chickpeas, and a squeeze of lemon juice. Garnish with chopped fresh herbs if desired.
Cooking Time: 30-35 minutes
Vegan Black Bean and Corn Quesadillas
These quesadillas are a perfect combination of tender black beans, sweet corn, and melted vegan cheese, all wrapped up in a crispy tortilla. They’re easy to make and packed with plant-based protein and fiber.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 2 tablespoons olive oil
– 1 small onion, diced
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 2 large tortillas (flour or whole wheat)
– 1/4 cup vegan cheese shreds (such as Daiya or Follow Your Heart)
Instructions:
1. In a medium skillet, heat the olive oil over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the cumin and paprika; cook for an additional minute.
4. Stir in the black beans and corn kernels; season with salt and pepper to taste.
5. Place a tortilla on a flat surface and sprinkle with some of the bean and corn mixture.
6. Top with vegan cheese shreds, then fold the tortilla in half.
7. Cook in a large skillet over medium heat for 2-3 minutes or until the cheese is melted and the tortilla is crispy.
8. Flip and cook an additional 2-3 minutes or until the other side is also crispy.
Cooking Time: 10-12 minutes
Coconut Curry with Chickpeas and Spinach
A flavorful and nutritious curry made with coconut milk, chickpeas, spinach, and aromatic spices, perfect for a quick and satisfying meal.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro, chopped (for garnish)
Instructions:
1. Heat oil in a large saucepan over medium heat. Add onion, garlic, and ginger; cook until softened, about 3-4 minutes.
2. Stir in curry powder, cumin, turmeric, and cayenne pepper (if using); cook for 1 minute.
3. Add chickpeas, coconut milk, salt, and pepper. Bring to a simmer.
4. Reduce heat to low; let cook for 10-12 minutes or until the sauce has thickened slightly.
5. Stir in spinach leaves. Cook until wilted, about 2-3 minutes.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with chopped cilantro.
Cooking Time: 20-25 minutes
Vegan Protein-Packed Pasta Salad
This hearty pasta salad combines the power of plant-based protein sources with a satisfying blend of textures and flavors, making it an excellent addition to any meal or snack. With quinoa, chickpeas, and tofu, this salad packs a whopping 25 grams of protein per serving.
Ingredients:
– 8 oz. whole wheat pasta
– 1 cup cooked quinoa
– 1/2 cup cooked chickpeas
– 1/4 cup cubed firm tofu
– 1 cup mixed greens (such as arugula, spinach, and kale)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup sliced red onion
– 2 tbsp. olive oil
– 2 tbsp. apple cider vinegar
– 1 tsp. Dijon mustard
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or basil) for garnish
Instructions:
1. Cook pasta according to package instructions.
2. In a large bowl, combine cooked quinoa, chickpeas, tofu, mixed greens, cherry tomatoes, and red onion.
3. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
4. Pour the dressing over the pasta mixture and toss to combine.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 20 minutes
Soba Noodle Stir-Fry with Ginger Tahini Sauce
This recipe combines the nutty flavor of soba noodles with the creamy richness of ginger tahini sauce, creating a harmonious balance of textures and tastes. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 8 oz soba noodles
– 2 cups mixed vegetables (bell peppers, carrots, broccoli)
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 tablespoons tahini
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Cook soba noodles according to package instructions. Drain and set aside.
2. In a large skillet or wok, heat sesame oil over medium-high heat. Add mixed vegetables and cook until tender, about 3-4 minutes.
3. Add garlic and ginger; stir-fry for an additional minute.
4. In a small bowl, whisk together tahini, soy sauce, rice vinegar, and salt. Pour the sauce into the skillet and stir to combine.
5. Add cooked soba noodles to the skillet and toss with the sauce until well coated.
6. Cook for an additional 1-2 minutes or until heated through. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Stuffed Bell Peppers with Quinoa and Lentils
A flavorful and nutritious vegetarian dish packed with protein-rich quinoa and lentils, sweet bell peppers, and aromatic spices. This recipe is perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 cup cooked lentils
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed vegetables (such as cherry tomatoes, carrots, and zucchini)
– 1 tsp cumin
– 1 tsp paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, mix together quinoa, lentils, onion, garlic, mixed vegetables, cumin, paprika, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture and drizzle with olive oil.
5. Bake for 30-35 minutes or until the bell peppers are tender.
Cooking Time: 30-35 minutes
Baked Teriyaki Tofu with Broccoli
Transform tofu into a sweet and savory delight by baking it with a sticky teriyaki glaze and crisp broccoli florets. This easy and healthy recipe is perfect for a weeknight dinner or meal prep.
Ingredients:
– 1 block of firm tofu, drained and cut into cubes
– 1/4 cup teriyaki sauce
– 2 tablespoons soy sauce
– 2 tablespoons brown sugar
– 1 tablespoon rice vinegar
– 1 teaspoon sesame oil
– 2 cups broccoli florets
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together teriyaki sauce, soy sauce, brown sugar, rice vinegar, and sesame oil.
3. Add the tofu cubes to the marinade and toss to coat. Let it sit for at least 15 minutes or up to 30 minutes in the refrigerator.
4. Line a baking sheet with parchment paper and arrange the broccoli florets in a single layer.
5. Remove the tofu from the marinade, letting any excess liquid drip off. Place the tofu on the baking sheet with the broccoli.
6. Bake for 20-25 minutes or until the tofu is golden brown and the broccoli is tender.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Vegan Mushroom and Walnut Bolognese
A rich and savory vegan twist on the classic Italian dish, this recipe combines the earthy flavors of mushrooms and walnuts with a hint of tomato sauce. Perfect for pasta lovers and vegans alike!
Ingredients:
– 1 cup cremini mushrooms, sliced
– 1/2 cup chopped walnuts
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 (28 oz) can crushed tomatoes
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper, to taste
– 2 tbsp olive oil
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the mushrooms and cook until they release their liquid and start to brown, about 5 minutes.
5. Stir in the walnuts, crushed tomatoes, basil, oregano, salt, and pepper.
6. Bring the sauce to a simmer and let it cook for 10-15 minutes, stirring occasionally.
7. Serve over your favorite pasta or use as a dipping sauce.
Cooking Time: 20-25 minutes
Mexican Cauliflower Rice and Bean Bowls
Experience the vibrant flavors of Mexico with this innovative vegetarian bowl recipe, featuring cauliflower “rice” and creamy black beans. Perfect for a quick weeknight dinner or meal prep.
Ingredients:
• 1 head of cauliflower
• 2 cups cooked black beans
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• Optional: avocado, shredded cheese, sour cream, cilantro, and diced tomatoes for topping
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add cumin, smoked paprika, salt, and pepper to the skillet. Cook for an additional minute, stirring constantly.
5. Stir in cooked black beans. Reduce heat to low and simmer while preparing the cauliflower “rice”.
6. Spread the cauliflower mixture on a baking sheet and roast for 15-20 minutes, or until tender and lightly browned.
7. Assemble bowls with roasted cauliflower rice, bean mixture, and desired toppings.
Cooking Time: Approximately 30-40 minutes
Green Goddess Salad with Crispy Chickpeas
A refreshing and healthy salad that combines the creaminess of avocado and Greek yogurt with the crunch of crispy chickpeas, all tied together with a tangy dressing.
Ingredients:
– 4 cups mixed greens
– 1 ripe avocado, diced
– 1/2 cup Greek yogurt
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 1 can chickpeas (15 ounces), drained and rinsed
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 teaspoon paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the chickpeas and remove any excess liquid.
3. Toss the chickpeas with olive oil, garlic, and paprika on a baking sheet. Roast for 20-25 minutes or until crispy.
4. In a large bowl, combine mixed greens, diced avocado, and Greek yogurt mixture (combine lemon juice, Dijon mustard, salt, and pepper).
5. Top the salad with roasted chickpeas and serve immediately.
Cooking Time: 25-30 minutes
Summary
Get ready to fuel your busy weekdays with these 17 delicious vegan meal prep recipes! From Buddha bowls to breakfast burritos, and from curry to pasta salad, there’s something for everyone in this collection. Quinoa and black bean Buddha bowls, vegan lentil and sweet potato curry, chickpea salad wraps with avocado – the options are endless. With a focus on protein-packed ingredients like tofu, chickpeas, and lentils, these recipes will keep you full and satisfied all day long. Whether you’re meal prepping for work or school, these easy-to-make vegan meals are perfect for any busy schedule.
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