Today we have some vegan lunch ideas. Please read carefully for better taste. Have a nice vegan cooking. I hope this recipes will help you for get a delicious lunch.
First Vegan Lunch Ideas: Portobello Po’Boys
Makes 4 po’boys
Juicy chunks of portobello mushrooms replace the traditional oysters in this flavorful interpretation of the Southern classic. Leave the Tabasco bottle on the table for anyone who wants an extra splash.
3 tablespoons olive oil
4 portobello mushroom caps, lightly rinsed, patted dry, and cut into 1-inch pieces
1 teaspoon Cajun seasoning
Salt and freshly ground black pepper
1⁄4 cup vegan mayonnaise, homemade or store-bought
4 crusty sandwich rolls, halved horizontally
4 slices ripe tomato
11⁄2 cups shredded romaine lettuce
- In a large skillet, heat the oil over medium heat. Add the mushrooms and cook until browned and softened, about 8 minutes. Season with the Cajun seasoning and salt and pepper to taste. Set aside.
- Spread mayonnaise onto the cut sides of each of the rolls. Place a tomato slice on the bottom of each roll, top with shredded lettuce. Arrange the mushroom pieces on top, sprinkle with Tabasco to taste, top with the other half of the roll, and serve.
Shake Up Your Sandwich Routine
Whether we’re packing a school lunch for the kids or brown bagging our own lunch for work, many of us get into a sandwich rut. After all, how can you improve on a good PB&J? It’s fast, easy, and economical. But everyone likes vegan lunch ideas in a little variety now and then, and when you begin to think outside the lunchbox, the possibilities for variation become endless.
Much in the way the right accessories can make a great outfit, it’s often the little touches that make a vegan lunch ideas. Here are some ways to shake up your sandwich routine:
- Do a bread swap: If you normally ensconce your burger in a bun, try it in a wrap. If that hummus spread is always in a pita, try it on two slabs of pumpernickel.
- Change your condiments: Try a new spicy mustard or add some curry or wasabi to your vegan mayo. Use a chutney or relish instead of ketchup on your veggie burger. You’ll be amazed how the same old sandwich suddenly tastes brand-new.
- Add a layer: If it’s a PB&J, add a layer of fresh or dried fruit, chopped nuts, or even minced celery or shredded carrot. Yum’s the word. For a burger or other “meaty” sandwich like seitan or tempeh, add a layer of grilled or roasted veggies such as thinly sliced zucchini, bell pepper, mushroom, or onion.
- Turn over a new leaf: Still using iceberg on your sandwiches after all these years? Slide in a leaf of soft butter lettuce, crunchy romaine, or peppery arugula. Worried about wilting? Pack the lettuce separately in a zip-top bag and tuck it into your sandwich when it’s time to eat.
- On the side: Even a sandwich deserves good company. Bring along a side of slaw, bean salad, potato salad, or fruit salad. And don’t forget the pickles and chips.
Seccond Vegan Lunch Ideas:
White Bean Patties with Walnut
Makes 4 patties
Instead of frying these sturdy and tasty patties, you can bake them on a lightly oiled baking sheet in a 375°F oven until browned on both sides, turning once, about 20 minutes total. In addition to enjoying them in a sandwich for lunch, they’re also great topped with a sauce such as Roasted Yellow Tomato and Pepper Coulis or Watercress Sauce and served as a dinner entrée.
1⁄4 cup diced onion
1 garlic clove, crushed
¾ cup walnut pieces
¾ cup canned or cooked white beans, drained and rinsed
¾ cup wheat gluten flour (vital wheat gluten)
2 tablespoons minced fresh parsley
1 tablespoon soy sauce
1 teaspoon Dijon mustard, plus more to serve
1⁄2 teaspoon salt
1⁄2 teaspoon ground sage
1⁄2 teaspoon sweet paprika
1⁄4 teaspoon turmeric
1⁄4 teaspoon freshly ground black pepper
2 tablespoons olive oil
Bread or rolls of choice
Lettuce leaves and sliced tomatoes
- In a food processor, combine the onion, garlic, and walnuts and process until finely ground.
- Cook the beans in a small skillet over medium heat, stirring, for 1 to 2 minutes to evaporate any moisture. Add the beans to the food processor along with the flour, parsley, soy sauce, mustard, salt, sage, paprika, turmeric, and pepper. Process until well blended. Shape the mixture into 4 equal patties.
- In a large skillet, heat the oil over medium heat. Add the patties and cook until browned on both sides, about 5 minutes per side.
- Serve on your favorite sandwich bread with mustard, lettuce, and sliced tomatoes.
A steaming bowl of soup is both soothing and restorative. Because it is a vegan lunch ideas with simple and inexpensive way to get healthy and delicious food on the table, soup remains a favorite, even in today’s convenience-oriented society. Innovative and versatile, soups can be enjoyed as a first course, main dish, or even dessert.
Soups often have very forgiving recipes. If it turns out too thick, add more water or broth; if too thin, cook uncovered to reduce liquid, add more solids, or puree some of the existing solids. To avoid overseasoning, add the herbs and spices judiciously and check the seasonings near the end of cooking time.
The foundation of most soups is a broth or stock, and this chapter includes several different broths: an all-purpose Light Vegetable Broth, as well as the richer Roasted Vegetable Broth, Root Vegetable Broth, and Mushroom Vegetable Broth, all of which can be used to add depth to heartier soups. A light Asian broth, called Dashi, can be used to enhance miso soup, hot and sour soup, and other Asian soups.
Since flavor intensity and saltiness of broths vary greatly, most of the soup recipes in this book list “salt to taste” rather than a prescribed amount. Be sure to taste your soup as it cooks, adding more salt and other seasonings as needed. Tightly covered, vegetable broth keeps well in the refrigerator for 3 to 4 days or in the freezer for up to three months. Homemade broths are easy and economical to prepare and freeze well. When freezing, it’s a good idea to portion your broths into small containers so that you can use only what you need.
The soups in this vegan lunch ideas chapter are organized by type, beginning with several “clear broth” soups, many of which are suitable for first courses or light lunches. Hearty soups featuring beans, grains, or noodles are also included. These can make satisfying meals in themselves. Rounding out the chapter is a selection of creamy soups that are made, of course, without dairy; the “creaminess” comes from pureed vegetables, beans, and other healthful ingredients. The chapter ends with several refreshing chilled soups, both savory and sweet.
Third Vegan Lunch Ideas:
Spinach Soup with And Apple
Makes 4 servings
This light and luscious soup makes a refreshing first-course soup for a dinner. It’s also great paired with a sandwich for lunch. The crisp apple and crunchy walnut garnish provides textural contrast.
1 tablespoon olive oil
1 small onion, chopped
3 cups vegetable broth, homemade or store-bought, or water
2 Fuji or other flavorful apples
1 cup apple juice
4 cups fresh spinach
¾ cup ground walnuts
1 teaspoon minced fresh sage or 1⁄2 teaspoon dried
1⁄4 teaspoon ground allspice
Salt and freshly ground black pepper
1 cup soy milk
1⁄4 cup toasted walnut pieces
- In a large soup pot, heat the oil over medium heat. Add the onion, cover, and cook until softened, 5 minutes. Add about 1 cup of the vegetable broth, cover, and cook until the onion is very soft, about 5 minutes longer.
- Peel, core, and chop one of the apples and add it to the pot with the onion and broth. Add the apple juice, spinach, ground walnuts, sage, allspice, the remaining 2 cups broth, and salt and pepper to taste. Bring to a boil, then reduce heat to low and simmer for 10 minutes.
- Puree the soup in the pot with an immersion blender or in a blender or food processor, in batches if necessary, and return to the pot. Stir in the soy milk and reheat over medium heat until hot.
- Chop the remaining apple. Ladle the soup into bowls, garnish each bowl with some of the chopped apple, sprinkle with the walnut pieces, and serve.
Fourth Vegan Lunch Ideas:
Drunken Tofu Spaghetti
Makes 4 servings
This spicy noodle dish is traditionally made with flat rice stick noodles, but I’ve been hooked on making it with spaghetti ever since my favorite Thai restaurant served it as a lunch special that way. If you can’t find vegetarian oyster sauce, use an extra tablespoon of soy sauce and an extra pinch of sugar. If Thai basil is unavailable, substitute regular basil or cilantro. In either case of our vegan lunch ideas, the dish will still turn out well, just not quite as “intoxicating,” although the story I heard as to why these noodles are called “drunken” has to do with the spiciness of the dish, since hot chiles are said to be a hangover remedy.
12 ounces spaghetti
3 tablespoons soy sauce
1 tablespoon vegetarian oyster sauce (optional)
1 teaspoon light brown sugar
8 ounces extra-firm tofu, drained and pressed
2 tablespoons canola or grapeseed oil
1 medium red onion, thinly sliced
1 medium red bell pepper, thinly sliced
1 cup snow peas, trimmed
2 garlic cloves, minced
1⁄2 teaspoon crushed red pepper
1 cup fresh Thai basil leaves
- In a pot of boiling salted water, cook the spaghetti over medium-high heat, stirring occasionally, until al dente, about 8 minutes. Drain well and transfer to a large bowl. In a small bowl, combine the soy sauce, oyster sauce, if using, and sugar. Mix well, then pour onto the reserved spaghetti, tossing to coat. Set aside.
- Cut the tofu into 1⁄2-inch strips. In a large skillet or wok, heat 1 tablespoon of the oil over medium-high heat. Add the tofu and cook until golden, about 5 minutes. Remove from the skillet and set aside.
- Return the skillet to the heat and add the remaining 1 tablespoon canola oil. Add the onion, bell pepper, snow peas, garlic, and crushed red pepper. Stir-fry until the vegetables are just tender, about 5 minutes. Add the cooked spaghetti and sauce mixture, the cooked tofu, and the basil and stir-fry until hot, about 4 minutes.