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5 Vegan Lunch Recipes

BySimone Published on Updated on
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With mostly everyone going back to school and work, I thought it would be a good time to gather some of my favourite easy vegan lunch recipes in one place. 

When it comes to lunch I think most of us can use a little inspiration sometimes. For some reason coming up with good, healthy and tasty lunch alternatives is a place most of us struggle…and I was one of those people for a number of years.

I’m hoping my collection of 5 easy vegan lunch recipes will help inspire you to make delicious and healthy lunches. 

All of these 5 easy vegan lunch recipes are back-to-school and back-to-work friendly. 

So let’s get to the recipes.

1. Colourful Couscous Salad

First we have my delicious and healthy Colourful Couscous salad. It’s packed with textures and flavours. Think juicy sweetness and crunchiness from the pomegranates, lots of herbs, fresh cucumber, crunchy raddish and sun-dried tomatoes. It’s so incredibly delicious, healthy and easy to make and take with you to-go. 

Colorful Couscous Summer Salad

This Colorful Summer Couscous Salad is everything I want my summer to be. It's bright, beautiful, loaded with vitamins and so incredibly delicious. Get ready for crunchy textures and summer flavors. This salad is filled with summer tastes and textures. Think juicy pomegranates, fresh herbs, soothing cucumber and spicy radishes. It's like serving summer in a bowl.
Simone – Munchyesta.com
Prep Time 10 minutes
Cook Time 10 minutes

Ingredients

For the Couscous

  • 1 cup (170g) Dry Instant Cousous
  • 1 cup (240ml) Boiling Water
  • ½ tsp Kosher Salt
  • 2 tbsp Gyros Spice Mix or a mix of paprika, thyme, oregano and curry powder
  • 2 tbsp Olive Oil

Salad

  • 1 Pomegranate Seeds from
  • ½ Cucumber Rinsed and Diced
  • 7-10 Radishes Sliced
  • Juice from ½ Lemon
  • 5 Sundried Tomatoes Chopped
  • 1 bunch Fresh Basil Leaves Chopped
  • 1 bunch Fresh Mint Leaves Chopped

Instructions

  • Pour the dry couscous into a bowl and add olive oil, salt and spices. Carefully piour boiling water over the couscous and cover with a lid. Leave the couscous for 5-10 minutes, until the water has been absorbed.
  • Once the couscous has absorbed the water, use a fork to fluff the couscous.
  • Next, add all the cucumbers, sliced radishes, lemon juice and herbs and mix together. Gently stir in the pomergranates and top with a little extra fresh herbs.
    Serve as a side dish and enjoy.

2. Easy Pita Sandwich

The second easy vegan lunch recipe on my list is my Easy Pita Sandwich. This sandwich is filled with herby mushrooms, creamy avocado, crunchy red cabbage, bell pepper slices and herbs. It’s a delicious, healthy and nutrient packed lunch that everyone adores. 

Best Pita Sandwich Recipe: Easy Pita sandwich with mushrooms

This delicious and easy-to-make pita sandwich is packed with fresh veggies, creamy avocado, and a savory almond butter spread, all tucked into warm pita bread. It’s the perfect quick lunch or on-the-go meal that’s both satisfying and healthy. Customize it with your favorite veggies or add extra protein for a more filling option!
Munchyesta.com
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Serving Size 1 sandwich

Ingredients

Pita Sandwich Ingredients:

  • 1 pita bread
  • 1 avocado – peeled, pitted, and sliced
  • 1 handful red cabbage – or any cabbage of your choice, thinly sliced
  • 5 button mushrooms – sliced
  • 1 tsp sesame seeds
  • ½ red bell pepper – sliced
  • 1 handful Fresh Cilantro or Fresh Basil – chopped
  • 1 tbsp almond butter
  • 1 pinch salt
  • 1 pinch dried chili flakes

Instructions

Cook the Vegetables:

  • Heat a frying pan over medium-high heat. Add the sliced red bell pepper and mushrooms to the pan. Sauté for a few minutes until the mushrooms turn golden brown. Sprinkle in the salt, chili flakes, and sesame seeds, stirring everything together. Once cooked, remove from heat and set aside.

Prepare the Pita:

  • Warm the pita bread in a toaster or microwave for a few seconds. Once heated, cut off one side of the pita to open it up like a pocket.

Assemble the Pita:

  • Spread the almond butter evenly inside the pita. Layer the pita with avocado slices, chopped cilantro, and red cabbage. Finally, stuff in the cooked mushroom and bell pepper mixture.

Serve:

  • Enjoy the sandwich immediately, or wrap it up to take with you for a quick meal on the go!
  • This delicious, veggie-packed pita is a great balance of creamy, crunchy, and savory flavors. Enjoy!

Notes

Pita sandwich recipe frequently asked questions

1. Can I use other vegetables in the pita?
•    Of course! Feel free to throw your favorite veggies into this delicious pita sandwich. Cucumbers, spinach, roasted zucchini, grilled eggplant are some of the top choices to give a twist.
2. What’s a good substitute for almond butter?
Instead of using almond butter, you could use some spreads like peanut butter, tahini, or hummus to give this energy booster its creamy texture and nutty flavor.
3. Can I have a gluten-free alternative for this pita sandwich?
Yes, you can substitute the pita bread with gluten-free or even use a lettuce wrap to make this a gluten-free pita sandwich.

3. Healthy Low carb Veggie Samosas

For the third of my 5 easy vegan lunches we have my healthy low carb veggie samosas. 

These samosas are mindblowingly amazing. Plus they’re easy to make and take with you on-the-go. 

My healthy low-carb samosas are made with filo pastry, cauliflower, potatoes, carrots, peas and lots of spices and taste amazing both hot and cold. 

Healthy Low-Carb Veggie Samosas

These Healthy Low-carb Indian Samosas are so easy to make and deliciously crispy, with soft potatoes, cauliflower and loaded with flavors. Made simply with potatoes, cauliflower, peas, carrots and loaded with spices…it doesn't get easier or more delicious than these vegan samosas.
Simone – Munchyesta.com
Prep Time 25 minutes
Cook Time 20 minutes
Serving Size 8 Samosas

Ingredients

  • 4 large sheets Filo Pastry
  • 1 tbsp Olive Oil
  • 3 ounces Cauliflower Finely Chopped
  • 2 medium Potatoes Chopped
  • ½ cup Peas Fresh or Frozen
  • 2 Carrots Grated or finely sliced
  • 1 medium Onion Finely diced
  • 2 cloves Garlic Minced
  • ½ inch Ginger Minced
  • ½ tsp Ground Coriander
  • 1 tsp Garam Masala
  • 1 tsp Ground Cumin
  • 1 tbsp Curry Powder
  • Pinch of salt
  • Pinch of Chili Powder
  • ½ cup Fresh Cilantro or Fresh Basil Chopped
  • 1 tbsp Olive Oil For brushing

Instructions

  • Heat the olive oil in a frying pan at medium heat. Add the onion and let it cook for a few minutes until it turns soft and lightly golden.
  • Next, add the minced garlic, chopped ginger, cauliflower, carrots and potatoes. Season with the spices and salt and stir everything together. Add 2 tablespoons water and cover with a lid. Let the dish cook for for 10-15 minutes or until the potatoes are cooked, while stirring occassionally (add extra water if needed).
  • When the potatoes and cauliflower are cooked tender, add the peas and mix everything together. Take off the heat and set aside.
  • Preheat oven to 400F.
  • Line a baking tray with baking paper.
  • Unroll the filo pastry and remove one sheet while keeping the rest covered with a clean towel to prevent from drying out.
  • Cut the filo sheet in half, so you have 2 square filo sheets. Place 2 tablespoons of the filling in the center of the filo sheet and fold one side of the sheet over. Continue to fold the filo sheet until it's shaped like a triangle and the filling is completely enclosed within it. Brush a little olive oil on the filo dough to help the edges stick.
  • When you have folded and filled all your samosas, place them on the baking sheet and bake them in the middle of the oven for 15-20 minutes, or until the samosas are golden and crispy on the outside.
    Serve with your favorite dip and enjoy.

4. Easy Hummus Wraps

My fourth Easy vegan lunch option is my mouthwatering Easy Hummus Wraps. These wraps are packed with meaty and spicy mushrooms, fresh lettuce, spicy peppers and creamy hummus. They are ready to eat in under 15 minutes and are easy to bring with you anywhere you go. And did I mention these easy hummus wraps are healthy, packed with plant based protein and nutrients? All I can say is you need to try these delicious lunch wraps.

Hummus Lunch Wraps (vegan)

These vegan Easy Hummus Lunch wraps are incredibly delicious, loaded with creamy hummus, crunchy fresh vegetables, golden brown tofu and fresh basil. This delicious hummus and tofu wrap is a perfect balance of creamy, flavorful hummus and savory, golden-browned tofu, paired with fresh veggies for a satisfying and nutritious meal. It’s quick to prepare, packed with plant-based protein, and ideal for lunch or an easy on-the-go meal.
Ready in under 15 minutes. 
Munchyesta.com
Prep Time 5 minutes
Cook Time 10 minutes
Serving Size 2 wraps

Ingredients

  • 2 large Wheat Tortillas – (or corn tortillas for a gluten-free option)
  • 1/2 Cup (4.4oz/125g) Extra Firm Tofu – diced or sliced
  • 1 tbsp Olive Oil
  • 4 tbsp Hummus
  • 1 small Red Bell Pepper – Diced
  • ½ cup (15g) Lettuce – Thinly Sliced
  • 4 Sun dried Tomatoes – Chopped
  • 1 clove Garlic – Minced
  • 1 tsp Onion Powder
  • 1 tsp Dried Basil
  • 1 tsp Ground Coriander
  • Pinch of salt
  • 7-10 Fresh Basil Leaves Chopped

Ingredients for the Hummus: if you're making homemade

  • 2-3 garlic cloves – halved, with green shoots removed (adjust to taste)
  • 1 can (15 oz / 425g) chickpeas – drained and rinsed
  • ½ teaspoon ground cumin
  • 1/3 teaspoon salt – add more to taste, if needed
  • 3 to 4 tablespoons (45-60ml) freshly squeezed lemon juice – adjust to taste
  • 2 tablespoons (30g) plain low-fat yogurt or soy yogurt
  • 2 tablespoons (30ml) extra virgin olive oil
  • 3 tablespoons (45g) sesame tahini

Instructions

Homemade Hummus Instructions:

    Prepare the Garlic:

    • With the food processor running, drop in the garlic cloves and let them chop finely. Scrape down the sides to ensure even chopping.

    Blend the Ingredients:

    • Add the chickpeas, cumin, salt, lemon juice, yogurt, olive oil, and tahini to the processor. Blend everything together until the hummus is smooth and creamy.

    Adjust the Flavor:

    • Taste the hummus and adjust the seasoning by adding more salt, lemon juice, or garlic to suit your preference.
    • This easy hummus recipe is smooth, flavorful, and perfect for wraps, sandwiches, or as a dip!

    How to make hummus wraps Instructions:

      Cook the Tofu:

      • Heat olive oil in a skillet over medium heat. Add the diced tofu and season with onion powder, dried basil, and ground coriander. Stir to combine. Cook for 4-6 minutes, stirring occasionally, until the tofu is golden brown. Add the minced garlic and cook for another minute. Remove from heat and set aside.

      Assemble the Wraps:

      • For each wrap, warm a large flour tortilla for about 10 seconds in the microwave or over a burner, just until flexible. Lay it on your work surface and spread 2 tablespoons of hummus evenly over each tortilla. Layer the cooked tofu, red bell peppers, lettuce, sun-dried tomatoes, and fresh basil on top.

      Wrap and Serve:

      • Roll the tortillas tightly to create a wrap. If you’re taking them to-go, wrap them in foil for easy transport. Serve immediately and enjoy!
      • These wraps are easy to prepare, full of flavor, and make a great portable meal!

      Notes

      Hummus Yield: 1¾ cups (about 400g) of hummus, enough for 6–7 wraps

      5. Easy Vegan Sandwich

      My fifth place easy vegan lunch recipe is definitely another winner. This Easy vegan sandwich is everything a lunch should be. This recipe is made in under 10 minutes and loaded with flavours and nutrients. It’s one of my favourite vegan lunch recipes because it’s ideal as a school lunch, work lunch and everyday lunch. 

      Made with creamy hummus, grilled eggplants, sun-dried tomatoes, mixed lettuce and crunchy cucumber all held together by sandwich bread. It doesn’t get much better than this. 

      Easy veg sandwich recipe: best vegan sandwich

      This flavorful vegan eggplant sandwich is packed with grilled smoky eggplant, crisp cucumber, fresh salad, and tangy sun-dried tomatoes, all layered on hummus-spread toast. It’s an easy, satisfying, and healthy option perfect for lunch or a light meal.
      Munchyesta.com
      Prep Time 2 minutes
      Cook Time 10 minutes
      Serving Size 1 person

      Ingredients

      INGREDIENTS

      • 2 slices Sandwich Toast – use any bread of your choice
      • ½ Egg plant – cut into thin slices
      • Pinch of salt
      • 1/3 tsp smoked paprika
      • 2 oil packed Sun-dried Tomatoes – sliced
      • 1 handful Mixed Salad
      • 4 slices Cucumber
      • 2 tbsp Hummus
      • 1 tbsp Olive Oil – or other vegetable oil of your choice
      • 4-5 leaves Fresh basil – chopped optional

      Instructions

      • Cut the eggplant into thin slices. Drizzle each slice with a little olive oil and rub it in, then sprinkle with a pinch of salt and smoked paprika.
      • Heat a grill pan or frying pan over medium heat and cook the eggplant slices for 3-5 minutes on each side, until they’re tender and lightly browned.
      • Spread hummus evenly on both slices of sandwich bread.
      • Assemble the sandwich by layering the salad, cucumber slices, and sundried tomatoes (chop the sundried tomatoes into smaller pieces if preferred).
      • Add the grilled eggplant slices on top, sprinkle with fresh basil, then finish by placing the second slice of bread on top.
      • Serve and enjoy!

      Notes

      Can be eaten straight away, or packed and taken with you to go. 
      Tip: if you like spicy food, then add a bit of hot sauce to this sandwich for an extra kick of flavor.