Are you tired of sacrificing flavor for convenience? Look no further! As a busy individual, it can be challenging to whip up a healthy and satisfying meal during the week. That’s why we’ve curated 20 mouth-watering vegan meal prep recipes that are not only easy to prepare but also packed with nutrients. From hearty Buddha bowls to creamy curries, and from spicy burritos to nutritious grain bowls, our collection has something for everyone.
In this article, we’ll take you on a culinary journey through the world of plant-based cooking, highlighting some of the most popular vegan meal prep recipes that are perfect for busy weeknights. Whether you’re a seasoned vegan or just looking to incorporate more meat-free meals into your diet, these recipes will inspire you to get creative in the kitchen and enjoy a guilt-free, delicious meal whenever you want.
Vegan Buddha Bowl with Quinoa and Roasted Vegetables
Savor a nutritious and filling meal with this vegan Buddha bowl recipe, featuring quinoa and a medley of roasted vegetables. This dish is perfect for a quick lunch or dinner that’s packed with flavor and nutrients.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large carrot, peeled and sliced
– 1 red bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or cilantro) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or broth.
3. Toss sweet potato, carrot, bell pepper, and onion with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 30-35 minutes, or until tender.
4. Add garlic to the roasted vegetables and toss to combine.
5. To assemble the Buddha bowl, place cooked quinoa at the bottom, followed by the roasted vegetables.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Spicy Black Bean and Sweet Potato Burritos
Add some heat to your meal with these flavorful burritos! A perfect blend of sweet and spicy, they’re sure to satisfy your cravings.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 8-10 corn tortillas
– Shredded cheese (Monterey Jack or Cheddar work well)
– Optional toppings: diced tomatoes, shredded lettuce, sour cream, salsa
Instructions:
1. Preheat oven to 400°F (200°C). Toss sweet potato with olive oil and roast for 20-25 minutes, or until tender.
2. In a large skillet, heat cumin, smoked paprika, and chili powder over medium-high heat. Add onion and garlic; cook for 3-4 minutes, or until softened.
3. Stir in black beans and cook for an additional 2 minutes.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble burritos by filling each with roasted sweet potato, black bean mixture, and shredded cheese.
6. Add your preferred toppings and serve.
Cooking Time: Approximately 35-40 minutes
Creamy Vegan Lentil Curry with Coconut Milk
A flavorful and comforting curry that’s perfect for a cozy night in. This recipe combines the nutritious goodness of lentils with the richness of coconut milk, all within a simple and easy-to-make dish.
Ingredients:
– 1 cup red or brown lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1 can (14 oz) coconut milk
– 1 cup vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add curry powder, cumin, and turmeric; cook for 1 minute.
3. Add lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste.
5. Garnish with cilantro leaves, if desired.
Cooking Time: 40 minutes
Vegan Chickpea Salad Sandwiches
Vegan Chickpea Salad Sandwiches: A Refreshing Twist on a Classic
These sandwiches are the perfect combination of protein-packed chickpeas, crunchy veggies, and creamy dressing, all wrapped up in a soft bun.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/2 cup diced red bell pepper
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh parsley
– 2 tablespoons vegan mayonnaise
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 4 whole wheat buns
– Lettuce leaves (optional)
Instructions:
1. In a medium bowl, combine chickpeas, bell pepper, cucumber, and parsley.
2. In a small bowl, whisk together mayonnaise, vinegar, and Dijon mustard.
3. Pour the dressing over the chickpea mixture and stir until combined.
4. Season with salt and pepper to taste.
5. Split the buns in half and fill each with about 1/2 cup of the chickpea salad.
6. Top with lettuce leaves, if desired.
7. Serve immediately.
Cooking Time: 10-15 minutes (prep time included)
Teriyaki Tofu Stir-Fry with Brown Rice
This quick and flavorful recipe combines the savory taste of teriyaki tofu with the comfort of brown rice, perfect for a weeknight dinner.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 2 tablespoons soy sauce
– 2 tablespoons granulated sugar
– 2 tablespoons rice vinegar
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup brown rice
– Salt and pepper to taste
Instructions:
1. Cook the brown rice according to package instructions.
2. In a small bowl, whisk together soy sauce, sugar, and rice vinegar. Set aside.
3. Heat oil in a large skillet or wok over medium-high heat. Add tofu and cook for 3-4 minutes on each side, until golden brown.
4. Remove the tofu from the skillet. Add sliced onion and minced garlic; cook for 2-3 minutes, until softened.
5. Pour the teriyaki sauce into the skillet and stir to combine with the onion mixture.
6. Return the tofu to the skillet and toss to coat with the sauce.
7. Serve the teriyaki tofu over cooked brown rice.
Cooking Time: 15-20 minutes
Vegan Mediterranean Grain Bowls
Elevate your mealtime with this vibrant and satisfying vegan Mediterranean grain bowl recipe, packed with nutritious ingredients and bold flavors. This dish is perfect for a quick lunch or dinner that will keep you going all day.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (kale, spinach, arugula)
– 1 can chickpeas, drained and rinsed
– 1/4 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Optional: crumbled vegan feta cheese (such as cashew-based)
Instructions:
1. Cook quinoa according to package instructions.
2. In a large bowl, combine mixed greens, chickpeas, olives, artichoke hearts, and parsley.
3. In a small bowl, whisk together lemon juice and olive oil. Pour over the grain mixture.
4. Season with salt and pepper to taste.
5. Top with cooked quinoa and optional vegan feta cheese (if using).
6. Serve immediately.
Cooking Time: 15-20 minutes
Roasted Cauliflower and Chickpea Tacos
Elevate your taco game with this flavorful and nutritious recipe that combines the earthy sweetness of roasted cauliflower with the creamy richness of chickpeas. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– 8-10 corn tortillas
– Chopped cilantro, lime wedges, and sour cream or Greek yogurt (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with olive oil, cumin, smoked paprika (if using), salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and caramelized.
3. In a separate pan, warm tortillas over medium heat for about 30 seconds on each side.
4. Assemble tacos by spooning roasted cauliflower and chickpeas onto tortillas. Top with desired garnishes.
Cooking Time: 40-45 minutes
Vegan Sushi Rolls with Avocado and Cucumber
Enjoy a refreshing twist on traditional sushi with these creamy, crunchy rolls.
Ingredients:
– 1 cup cooked Japanese short-grain rice (preferably Koshihikari or Akita Komachi)
– 1 ripe avocado, sliced
– 2 cucumbers, peeled and thinly sliced
– 1 sheet of nori seaweed (dried or roasted sesame seed sheets work too)
– 1 tablespoon sesame oil
– Salt to taste
Instructions:
1. Prepare the sushi rice according to package instructions.
2. Cut a sheet of nori into desired roll size, about 6-7 inches long.
3. Spread a thin layer of cooked rice onto the nori, leaving a small border at the top.
4. Arrange sliced avocado and cucumber in the center of the rice.
5. Roll the sushi using your fingers or a bamboo sushi mat, applying gentle pressure to form a compact roll.
6. Slice into individual pieces, serving with soy sauce, wasabi, or pickled ginger.
Cooking Time: 10-15 minutes (depending on your rolling skills)
Spaghetti Squash with Vegan Pesto and Cherry Tomatoes
A creative twist on traditional pasta, this recipe combines roasted spaghetti squash with a flavorful vegan pesto sauce and sweet cherry tomatoes. Perfect as a main course or side dish.
Ingredients:
– 1 medium spaghetti squash
– 1/2 cup vegan pesto (homemade or store-bought)
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Optional: nutritional yeast for an extra cheesy flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, and roast for 45-50 minutes or until tender.
4. While the squash is roasting, combine the vegan pesto with salt and pepper to taste.
5. Once the squash is cooked, use a fork to scrape out the flesh and create spaghetti-like strands.
6. Toss the squash strands with the vegan pesto sauce and cherry tomatoes.
7. Season with additional salt, pepper, and nutritional yeast if desired.
8. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Vegan Lentil and Mushroom Shepherd’s Pie
Vegan Lentil and Mushroom Shepherd’s Pie Recipe
A classic comfort food with a plant-based twist! This recipe combines tender lentils and savory mushrooms with a rich vegetable broth, topped with creamy mashed potatoes.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2-3 large potatoes, peeled and cubed
– 1/4 cup vegan butter or margarine (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lentils according to package instructions until tender. Drain and set aside.
3. In a large pan, sauté mushrooms, onion, and garlic in olive oil until softened. Add vegetable broth, thyme, salt, and pepper. Simmer for 10 minutes.
4. Combine cooked lentils with mushroom mixture.
5. Boil potatoes until tender. Mash with vegan butter or margarine (if using).
6. Assemble the shepherd’s pie by spreading the lentil-mushroom mixture in a baking dish, topped with mashed potatoes.
7. Bake for 25-30 minutes, or until potatoes are golden brown.
Cooking Time: 40-50 minutes
Thai Peanut Noodles with Tofu
Experience the bold flavors of Thailand with this simple and delicious recipe. Pan-fried tofu and tender noodles are smothered in a rich peanut sauce, perfect for a quick weeknight dinner.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 8 oz rice noodles
– 2 tbsp peanut oil
– 2 cloves garlic, minced
– 1 tsp grated fresh ginger
– 2 tbsp creamy peanut butter
– 2 tbsp soy sauce
– 2 tbsp coconut milk
– 1 tsp honey
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Cook noodles according to package instructions. Drain and set aside.
2. In a large skillet, heat peanut oil over medium-high. Add tofu and cook until golden brown, about 3-4 minutes per side. Remove from skillet and set aside.
3. In the same skillet, add minced garlic and grated ginger. Cook for 1 minute, stirring constantly.
4. Stir in peanut butter, soy sauce, coconut milk, and honey. Bring mixture to a simmer and cook until thickened, about 2-3 minutes.
5. Add cooked noodles and tofu back into the skillet. Toss to coat with peanut sauce. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 15-20 minutes
Vegan Stuffed Bell Peppers with Quinoa and Black Beans
A flavorful and nutritious vegan twist on a classic dish, this recipe combines the nutty taste of quinoa with the creamy richness of black beans, all wrapped up in sweet bell peppers.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, combine cooked quinoa, black beans, onion, garlic, olive oil, cumin, salt, and pepper. Mix well.
4. Stuff each bell pepper with the quinoa mixture and top with a little water.
5. Cover baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and bake an additional 15-20 minutes or until bell peppers are tender.
Cooking Time: 45-50 minutes
Chickpea and Spinach Coconut Curry
This creamy and aromatic curry is a perfect blend of Indian and Middle Eastern flavors, featuring tender chickpeas and wilted spinach in a rich coconut sauce. Serve over basmati rice or with naan bread for a satisfying meal.
Ingredients:
– 1 can chickpeas (14 oz)
– 2 cups fresh spinach leaves
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric
– 1 can coconut milk (14 oz)
– 1/4 cup water
– Salt and pepper to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, ginger, curry powder, cumin, and turmeric; cook for 1 minute.
4. Stir in chickpeas, spinach, coconut milk, and water; bring to a simmer.
5. Reduce heat to low and let cook, covered, for 10-15 minutes or until spinach is wilted.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves and serve.
Cooking Time: 20-25 minutes
Vegan Jackfruit Pulled BBQ Sandwiches
Get ready to sink your teeth into a mouthwatering vegan take on classic pulled pork sandwiches, featuring tender jackfruit smothered in tangy BBQ sauce.
Ingredients:
– 1 cup jackfruit (canned or cooked from scratch)
– 1/4 cup BBQ sauce
– 2 tablespoons apple cider vinegar
– 1 tablespoon brown sugar
– 1 teaspoon smoked paprika
– 1/2 teaspoon garlic powder
– Salt and pepper, to taste
– 4 hamburger buns
– Coleslaw (store-bought or homemade)
Instructions:
1. In a medium saucepan, combine jackfruit, BBQ sauce, apple cider vinegar, brown sugar, smoked paprika, garlic powder, salt, and pepper.
2. Bring the mixture to a simmer over medium heat, whisking occasionally.
3. Reduce heat to low and cook for 20-25 minutes or until jackfruit is tender and easily shredded.
4. Split hamburger buns in half and toast lightly.
5. Spoon the pulled jackfruit onto the buns, followed by a dollop of coleslaw.
6. Serve immediately and enjoy!
Cooking Time: 30-40 minutes (including prep time)
Quinoa and Black Bean Stuffed Sweet Potatoes
This recipe combines the natural sweetness of sweet potatoes with the savory flavors of quinoa, black beans, and spices. Perfect as a healthy lunch or dinner option.
Ingredients:
– 4 large sweet potatoes
– 1 cup cooked quinoa
– 1 cup cooked black beans, rinsed and drained
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese, sour cream, or avocado for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-50 minutes, or until tender.
3. In a bowl, mix together quinoa, black beans, red bell pepper, and cilantro.
4. Add cumin, salt, and pepper to the quinoa mixture and stir to combine.
5. Split cooked sweet potatoes open and top with the quinoa mixture.
6. Drizzle with olive oil and serve hot.
Cooking Time: 1 hour 10 minutes
Vegan Zucchini Noodles with Avocado Pesto
Quick and delicious, this vegan recipe combines the flavors of zucchini noodles and creamy avocado pesto for a healthy and satisfying meal. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a blender or food processor, combine avocado, basil, garlic, lemon juice, salt, pepper, and red pepper flakes (if using). Blend until smooth.
4. Cook zucchini noodles for 3-5 minutes in boiling water or according to package instructions. Drain and set aside.
5. Toss the cooked zucchini noodles with the avocado pesto sauce. Serve immediately.
Cooking Time: 15 minutes
Moroccan Spiced Lentil Soup
Warm up with this aromatic and nutritious Moroccan-inspired lentil soup, flavored with a blend of spices and herbs.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Salt and black pepper, to taste
– Fresh parsley or cilantro, chopped (for garnish)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, smoked paprika, cinnamon, turmeric, and cayenne pepper (if using); cook for 1 minute, stirring constantly.
4. Add the lentils, broth, and diced tomatoes; bring to a boil.
5. Reduce heat to low and simmer, covered, for 30-40 minutes or until the lentils are tender.
6. Season with salt and black pepper to taste.
7. Serve hot, garnished with chopped parsley or cilantro.
Cooking Time: 45-50 minutes
Vegan Breakfast Burritos with Tofu Scramble
Start your day off right with these delicious vegan breakfast burritos packed with protein-rich tofu scramble, sautéed veggies, and wrapped in a whole-grain tortilla.
Ingredients:
– 1 block of extra-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 smoked paprika
– Salt and pepper to taste
– 4 whole-grain tortillas
– Shredded vegan cheese (optional)
– Salsa, avocado, or other toppings of your choice
Instructions:
1. In a non-stick skillet, heat the olive oil over medium-high heat.
2. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the bell peppers and smoked paprika; cook for an additional 2-3 minutes or until tender.
4. Crumbling the tofu into small pieces, add it to the skillet and stir to combine with the veggies.
5. Cook for 2-3 minutes or until the tofu is lightly browned and scrambled-like.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the burritos by spooning the tofu scramble mixture onto a tortilla, adding any desired toppings, and rolling up.
Cooking Time: 15-20 minutes
Vegan Chickpea and Vegetable Stir-Fry
A flavorful and nutritious stir-fry that combines the creamy goodness of chickpeas with a variety of colorful vegetables, all cooked to perfection in a savory sauce.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons vegan stir-fry sauce (homemade or store-bought)
– 1 tablespoon sesame oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 small zucchini, sliced
– 1 cup snow peas, sliced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add onion and garlic; cook until onion is translucent, about 3 minutes.
3. Add bell pepper, zucchini, and snow peas; cook until vegetables are tender-crisp, about 4-5 minutes.
4. Stir in chickpeas and stir-fry sauce; cook for an additional 2 minutes.
5. Season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves, if desired.
7. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Baked Vegan Falafel with Tahini Dressing
Enjoy crispy, flavorful falafel with a creamy tahini dressing for a delicious vegan meal.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup all-purpose flour
– 1/4 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1/2 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Tahini dressing (see below)
– Optional: lemon wedges and chopped cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mash chickpeas using a fork or potato masher.
3. Add flour, breadcrumbs, parsley, garlic, cumin, paprika, salt, and pepper. Mix well.
4. Shape mixture into small patties, about 1-inch (2.5 cm) in diameter.
5. Place patties on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes, or until golden brown.
Tahini Dressing:
– 1/2 cup tahini
– 1/4 cup lemon juice
– 1/4 cup water
– 1 minced garlic clove
– Salt to taste
Mix all ingredients in a bowl until smooth. Serve with baked falafel and garnish with lemon wedges and cilantro, if desired.
Cooking Time: 20-25 minutes for falafel; 5 minutes or less for tahini dressing preparation.
Summary
Get ready to meal prep like a pro! This article features 20 delicious vegan recipes perfect for busy weekdays. From Buddha bowls and burritos to curry and tacos, there’s something for everyone. Try your hand at making Spicy Black Bean and Sweet Potato Burritos or Creamy Vegan Lentil Curry with Coconut Milk. Or go for something new like Vegan Sushi Rolls with Avocado and Cucumber or Thai Peanut Noodles with Tofu. With these quick and easy recipes, you’ll be set for a week’s worth of healthy and tasty meals.
