Have you looked at your watch lately and realized dinner time arrived way too fast. I get it. I have been there so many times. Honestly, the last thing we want to do when we are tired is look at a complex recipe with twenty different steps. You might think that eating plant based takes a lot of time, but I am here to tell you that is not the case at all.
Personally, I love food that tastes like it took all day to make but actually only took fifteen minutes. We all lead busy lives, and our meals should help us feel good without adding to our stress. In this guide, I want to share my favorite quick vegan dinner ideas for beginners and busy families. We are going to explore some simple plant based meals for weeknights that are healthy, tasty, and super fast.
Trust me, you do not need to be a professional chef to make these. Whether you are cooking for yourself or trying to find kid friendly vegan recipes for picky eaters, these ideas are a total lifesaver. Let’s dive in and see how easy vegan cooking can really be.
Why Quick Vegan Meals are a Game Changer
Many people find it hard to stick to a vegan lifestyle because they think they have to make everything from scratch. But guess what. You can use simple shortcuts to get dinner on the table in record time. Using things like canned beans, pre washed greens, and quick cooking grains like quinoa or couscous makes a huge difference.
I think the secret to success is having a few “go to” recipes that you can memorize. When you do not have to look at a screen or a book, you can move much faster. Plus, these recipes use low cost ingredients you probably already have in your pantry.
My Top Kitchen Shortcuts for Busy Days
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Frozen Veggies: They are already chopped and just as nutritious as fresh ones.
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Canned Chickpeas and Beans: Just rinse and they are ready to go.
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Pre Cooked Grains: You can buy pouches of brown rice that heat up in two minutes.
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Jarred Sauces: A good vegan pesto or marinara can save you so much time.
1. The 10 Minute Chickpea Salad Sandwich
This is one of my favorite high protein vegan lunches for work or a quick dinner. It is kind of like a tuna salad but much better for the planet.
Ingredients you will need:
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One can of chickpeas
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Two tablespoons of vegan mayo
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A squeeze of lemon juice
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A little bit of mustard
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Diced celery or pickles for crunch
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Your favorite bread or wraps
Here is how you make it: First, drain and rinse your chickpeas. Put them in a bowl and mash them with a fork. You do not want them to be a smooth paste, just smashed a bit so they stay in the sandwich. Add your mayo, mustard, lemon, and veggies. Stir it all up. Put it on your bread with some lettuce and tomato, and there you have it. It is simple as that.
I suggest making a big batch of the chickpea mixture on Sunday. That way, you have a healthy meal ready to go for the next few days.
2. One Pot Creamy Peanut Noodles
If you love savory and slightly sweet flavors, you will love this. This is one of those easy vegan dinner recipes for two that feels like fancy takeout.
Ingredients you will need:
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Rice noodles or spaghetti
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Two tablespoons of peanut butter
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One tablespoon of soy sauce
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A little bit of maple syrup
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A splash of lime juice
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Frozen stir fry veggies
Here is how to do it: Boil your noodles according to the package. While they cook, whisk the peanut butter, soy sauce, syrup, and lime juice in a small bowl. If it is too thick, add a spoonful of the pasta water to thin it out. Drain your noodles and toss them with the sauce and your steamed veggies.
Actually, many people find that adding a little sriracha or red pepper flakes makes this even better if you like a tiny bit of heat. It is a very kid friendly meal too because most kids love peanut butter.
3. Sheet Pan Veggie Fajitas
One tip is to use your oven so you do not have to stand over a stove. Sheet pan meals are great because you just put everything on a tray and walk away for a bit.
Ingredients you will need:
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Bell peppers (any color)
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A large onion
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A can of black beans
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Fajita seasoning (taco seasoning works too)
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Tortillas
The simple steps: Slice your peppers and onions into strips. Put them on a large baking sheet with the black beans. Sprinkle your seasoning and a little oil over everything and toss it with your hands. Bake at 400 degrees for about fifteen to twenty minutes.
While that is roasting, you can set the table or relax for a second. When the veggies are soft and slightly charred, wrap them in warm tortillas. You might want to add some avocado or salsa on top for extra flavor. Believe it or not, the cleanup is almost zero since you only used one pan.
4. Lazy Vegan Pizza Tortillas
When I am really tired, I make “tortilla pizzas.” It sounds funny, but it is actually a genius way to satisfy a pizza craving without waiting for dough to rise.
What you need:
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Large flour tortillas
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Tomato sauce
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Vegan shredded cheese
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Toppings like spinach, mushrooms, or olives
How to make it: Place a tortilla on a flat pan or a toaster oven tray. Spread a thin layer of sauce, add your cheese and toppings. Heat it up until the cheese melts and the tortilla gets crispy. It takes about five minutes. I feel like this is the ultimate “emergency” meal when the fridge is almost empty.
5. 15 Minute Red Lentil Soup
Red lentils are a secret weapon for busy vegans. Unlike green lentils, red lentils cook very fast and turn soft and creamy.
Ingredients:
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Half a cup of red lentils
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One jar of your favorite salsa (this is a shortcut for onions, peppers, and spices)
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Two cups of veggie broth
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A handful of spinach
Steps to follow: Put the lentils, salsa, and broth in a pot. Bring it to a boil and then let it simmer for about ten to twelve minutes. Once the lentils are soft, stir in the spinach until it wilts. That is pretty much it. The salsa provides all the seasoning you need, so you do not have to measure out ten different spices.
Nutritional Tips for Busy Vegans
I know some people worry about getting enough protein or vitamins on a plant based diet. But you’re not alone in that concern. The thing is, if you eat a variety of beans, grains, nuts, and veggies, you are usually doing great.
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Iron: Eat your greens with a little vitamin C (like lemon juice) to help your body absorb the iron.
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Protein: Beans, lentils, tofu, and even whole wheat bread have more protein than you might think.
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Healthy Fats: Add a few seeds or a slice of avocado to your meals to keep you feeling full longer.
How to Stay Organized During the Week
To be honest, the hardest part of cooking is the planning. Here is what you can do to make your life easier. Try to spend just twenty minutes on a Sunday looking at what you have in your pantry.
Make a small list of three meals you want to have. You do not need a plan for every single day. Just knowing you have the ingredients for three fast meals will stop you from ordering expensive takeout.
Also, don’t forget to wash your fruit and veggies as soon as you get home from the store. If the grapes are already washed and the carrots are already cut, you are much more likely to eat them.
Frequently Asked Questions
Is vegan cooking more expensive.
Actually, it can be much cheaper. Things like beans, rice, oats, and potatoes are some of the most affordable foods in the world. If you stay away from the fancy pre packaged “fake meats” and stick to whole foods, you will save a lot of money.
How do I get my kids to eat more veggies.
I suggest blending veggies into sauces. You can blend steamed cauliflower into a creamy pasta sauce or put spinach into a fruit smoothie. Most of the time, they won’t even notice the difference.
What are some low competitive vegan ingredients.
I think things like tempeh or nutritional yeast are often overlooked. Nutritional yeast has a cheesy flavor and is packed with B vitamins. It is a great thing to keep in your cupboard.
Can I meal prep these recipes.
Absolutely. Most of these, especially the lentil soup and chickpea salad, stay fresh in the fridge for three to four days.
What if I don’t have all the ingredients.
No worries. Vegan cooking is very flexible. If a recipe calls for black beans but you only have kidney beans, just use those. If you don’t have spinach, use kale or even frozen peas.
My Final Thoughts on Busy Day Cooking
At the end of the day, eating healthy should not feel like a chore. We want to nourish our bodies, but we also want to enjoy our evening. These quick and easy vegan recipes for busy days are meant to give you more time for the things you love.
Whether you are trying to eat less meat or you have been vegan for years, I hope these ideas help you out. Remember, it does not have to be perfect. Even a simple peanut butter and banana sandwich is a great vegan meal if you are in a rush.
Now, what do you think. Which one of these are you going to try first. Maybe the peanut noodles or the chickpea salad. Whatever you choose, I am sure you will do a great job.
Let me show you how much better you will feel when you have a warm, home cooked meal waiting for you. Happy cooking.