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How to Make a Week’s Worth of Vegan Lunches With Only 10 Ingredients

Sadie Vitkus
This article is written by a student writer from the Spoon University at UFL chapter.

I’m someone who over-plans everything, especially when it comes to food. During the school day, I’ll be dreaming about what I am going to make for lunch when I get home.

The first thing I have to consider is what we have on hand. The Buddha bowl below is the first thing that comes to mind because the ingredients are simple and easy to customize. I make one of these bowls probably once a day, yet I never get bored of them.

The staple ingredients that make up the bases of these lunches pair well with just about any topping or sauce, which allows you to get creative while cooking. Not only do these recipes take only a few ingredients each, they are also cheap.

The ingredients:

1. Rice

2. Beans of choice (I used pinto, black, and garbanzo beans)

3. Lettuce of choice (Spinach, romaine, or kale)

4. Veggies of choice (I used cucumber, carrot, and shredded cabbage)

5. Hummus

6. Dijon Mustard

7. Tahini

8. Soy Sauce

9. Sour cream or cashew cream

10. Lemon/lime juice

Time to assemble.

Simple Buddha Bowl
pinit

Simple Buddha Bowl

Difficulty:BeginnerPrep time: 5 minutesCook time: 15 minutesTotal time: 20 minutesServings:1 servings

Ingredients

Instructions

  1. Cook the rice.

  2. Chop lettuce and vegetable of choice and layer on top of rice.

  3. Sprinkle some cumin onto chickpeas and add them to the bowl.

  4. Drizzle a mixture of tahini and lemon juice over the bowl and enjoy.

Soy and Dijon Glazed Chickpea Slaw
pinit

Soy and Dijon Glazed Chickpea Slaw

Difficulty:BeginnerPrep time: 5 minutesCook time: 10 minutesTotal time: 15 minutesServings:1 servings

Ingredients

Instructions

  1. Mix together of 1 tablespoon each of soy sauce and dijon mustard (I used the grainy one) and place in a plastic bag with about 1/3 cup chickpeas and shake.

  2. Roast chickpeas for 7-10 minutes at 350°F.

  3. When slightly cooled, place on top of a bed of shredded cabbage.

  4. Optional: Drizzle a mixture of 1 tablespoon soy sauce and 1 teaspoon tahini on top.

Extravagant Taco Salad
pinit

Extravagant Taco Salad

Difficulty:BeginnerPrep time: 5 minutesCook time: 15 minutesTotal time: 20 minutesServings:1 servings

Ingredients

Instructions

  1. Cook rice.

  2. Heat pinto or black beans in a pan with onions, garlic, and spices.

  3. Chop lettuce (and veggies if using any).

  4. Layer rice, beans, and lettuce, then put a dollop of sour or cashew sour cream, some Sriracha, or if you have salsa at home, try some of that on top.

  5. I also put some tortillas in the oven for a few minutes to crisp them up for a little extra pizzazz. Add those and enjoy.

Asian Rice Bowl
pinit

Asian Rice Bowl

Difficulty:BeginnerPrep time: 5 minutesCook time: 15 minutesTotal time: 20 minutesServings:1 servings

Ingredients

Instructions

  1. Mix chickpeas with some some spices, preferably cumin and paprika, and bake for 7-10 minutes on 350°F.

  2. Steam 1-2 handfuls of kale.

  3. When finished cooking, layer chickpeas and kale both on top of a bed of rice and top with carrots and/or cabbage.

  4. Whisk together 1 tablespoon of soy sauce, 1 teaspoon of tahini, and a squeeze of lime. Drizzle over the top.

Chickpea
pinit

Chickpea “Tuna Salad” Sandwich

Difficulty:BeginnerPrep time: 5 minutesTotal time: 5 minutesServings:1 servings

Ingredients

Instructions

  1. Mash a can of chickpeas with a fork.

  2. Put in 3 tablespoons hummus along with 1 tablespoon Dijon mustard. Throw in some chopped cucumber and carrot, and mix.

  3. Put on a bed of lettuce or make it into a u0022tunau0022 sandwich. Enjoy.

Be sure to try out these creative vegan lunch ideas that will keep you satisfied and amp up your typical sandwich or soggy salad.

Sadie Vitkus

UFL '19