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How to Prepare Quick and Healthy Vegan Meals at Home

Updated: Aug 14, 2023

Whether you are new to Veganism or a pro, you should add these healthy vegan meals to your repertoire. Learn how to make healthier vegan dishes quickly at home.

Did you know that being vegan improves health and lessens your environmental impact? Whether you're being vegan for your health or saving the animals, being vegan comes with a lot of benefits. Whatever your reasons are, becoming plant-based helps you and the environment.

Creating a set of healthy vegan meals can be time-consuming. Are you looking for healthy, easy vegan meals that you can prepare fast at home? Then you have come to the right place. Whether you have only started to be vegan or a pro, you should add these healthy vegan meals to your next meal preps. Making healthy meal plans shouldn't be a handful and take up your entire morning. Read on and learn how to make healthier vegan dishes at home without breaking a sweat.

Vegan Avocado on Toast and Miso Chickpeas What's a list of healthy vegan meal ideas without avocado on toast? This miso chickpeas and avocado on toast is a twist on the avocado on toast classic. Add a special twist to your next avocado toast with miso in this quick and easy 15-minute recipe. The low-calorie meal only contains 456 kcal and 33.3g of carbs. This is perfect for those looking to tone their muscles as it contains 12.6g of fiber and 14.5g of protein. If you are looking for a recipe perfect for those looking to be fit, then this is it. This recipe has an easy rating meaning it has a fast and easy prep time, making it perfect even for students. Here's a list of ingredients you need to have on hand:

  • 400g of chickpeas, rinsed and drained beforehand

  • 1 tablespoon of miso paste (white)

  • 1 large avocado

  • 1 tablespoon of toasted sesame oil

  • 1 piece lemon, 1/2 juiced lemon, 1/2 wedged lemon ready to serve

  • Thick slices of 4 small crusty rye or whole bread, toasted

  • Sesame seeds

  • 1 spring onion in fine slices

  • Any seasoning of your choice

Once you have these ingredients ready to go, it's now time to prepare your quick and healthy vegan meal. Step 1 In a bowl, combine the sesame oil, miso, lemon juice, and chickpeas. Season to taste using your favorite spices. Use a potato masher to mash everything together until you get a paste. Step 2 Move the avocado into a separate bowl. Use a fork to break the avocado until it also resembles a paste. Take your first bowl and add the chickpeas to your bowl of crushed avocado. Fold the mixture together and spread it onto your bread. Garnish with chopped spring onions and sesame seeds, then serve with lemon wedges to add that extra zest.

Vegan Pangritata Salad With Heritage Tomato Want a quick meal before rushing into work? Try this pangritata salad with juicy heritage tomatoes that only needs under 15 minutes of prep time. This recipe makes use of pangritata breadcrumbs. With these ingredients, this salad sure is a level up from your classic tomato salad. With only 283 kcal, this salad is perfect for those who are looking to cut down on their weight while being healthy. This salad contains 3.1 g of protein and only 0.3g of salt. This meal is a perfect starter meal or snack to munch on in case you get hungry before your next meal. This meal is perfect for a family of 4 and only needs 15 mins o prep time. Here is a list of ingredients you will need to make your very own Pangritata and Heritage Tomato Salad:

  • 1 1/2 tablespoon of white vinegar

  • 1 1/2 tablespoon of mirin

  • 500g of mixed heritage tomatoes, sliced into different sizes

  • 40ml of olive oil (extra virgin)

  • a small handful of mint, with the leaves picked

  • 100 g of stale pangritata bread, torn by hand into chunks

  • 1 zested piece of lemon

  • 1/2 sliced clove garlic

  • 4 tablespoons of olive oil

Now that you have the ingredients, prep your Heritage Tomato and Pangritata Salad Step 1 Put aside the olive oil and place all the ingredients for your pangritata in a food processor. Add salt to taste and combine the ingredients until they turn into fine breadcrumbs. In a frying pan, heat olive oil and toast the blitzed mixture on low heat for up to five minutes until golden. Place on kitchen paper and let drain. Step 2 Combine mirin and vinegar in a bowl, then add sliced tomatoes and seasoning. Pile the ingredients on a serving plate and add a generous drizzle of extra-virgin olive oil. Garnish with pangritata and you can add mint if you prefer.

Vegan Tofu Fried Rice Looking for a filling bowl you can pack and take to work with you? Then try this tofu fried rice recipe that can serve up to two, perfect for you and your husband. This recipe takes only 20 minutes and has a calorie count of 399 per serving. Eating fried rice can be quite filling, but this traditional meal makes you gain weight fast. Vegan tofu fried rice is a better and healthier alternative as it contains only 399 calories. Most Chinese restaurants have high-calorie fried rice that can be as high as 590 calories. If you want to get your carbs while still losing weight, tofu rice is a good alternative. Before you can begin this recipe, make sure you have all the following ingredients:

  • 1 tablespoon vegetable oil

  • 250g of basmati rice, packed and ready to cook

  • 1 clove of thinly sliced garlic

  • a thumb-sized piece of ginger, chopped fine

  • 1 red chili, sliced thin (can add according to preference)

  • 100g of smoked tofu, chopped rough

  • 200g pack of stir-fry baby vegetables

  • 100g of frozen peas, defrost before adding

  • 1 tbsp soy sauce

  • Optional: Sriracha

Once you have all the ingredients, it's time to make some tofu-fried rice. Step 1 Heat 1 tbsp vegetable oil into a pan or wok and fry 200g of ready-cooked basmati rice for 5-10 minutes or until golden. While waiting to golden, place 100g of smoked tofu into a bowl and roughly mash in the bowl. When golden, add garlic, ginger, and chili. Cook for another 2 minutes. Step 2 Tip the tofu and baby vegetables into the pan, then cook for at least 5 mins or until it begins to char. Check if the vegetables become tender, and then stir in the peas and soy sauce and cook until peas become heated. Step 3 Divide your tofu fried rice into two plates, and you can also serve with sriracha drizzled over.

Vegan Mexican Salad Tortilla Bowls Being vegan can make you miss some of the dishes you used to have before. Luckily, there are many vegan alternatives to the traditional meals we used to enjoy. Read on and enjoy this vegan rendition of the classic Mexican salad tortillas. If you are hosting a family lunch soon, wow your guests with this healthy Mexican salad tortilla bowl. This vibrant and vegan Mexican bowl is perfect for any table-setting and occasion. With under 20 minutes of preparations needed, you are sure to have time to prepare this and have spare time. These delicious tortilla bowls only have 312 calories per serving with 10.9g of protein. To make your Mexican salad tortilla bowls, you will need the following ingredients:

  • A can of spray oil

  • 4 medium-sized flour tortillas

  • 400g of tin black beans, rinse and drain

  • 1/2 of red onion, diced fine

  • 2 ripe plum tomatoes

  • 1 dried avocado

  • 1/2 of red pepper, diced

  • 1 Little Gem, cut into chunky pieces

  • 1/2 red chili, chopped fine

  • 2 limes, 1 zested lime, and 2 juiced limes

  • sea salt flakes

Now that you have all you need, it is time to start making your vegan Mexican salad bowl tortillas. Step 1 Heat oven to 200 C/fan and 180 C/ gas level 6. Get a large muffin pan, turn it upside down, and spray it with oil. Push the flour tortillas into the gaps between the muffin holes to make the bowl shape. Repeat the steps for the other flour tortillas. Bake the flour tortillas for 8-10 minutes or until crisp with brown edges. Transfer the baked flour tortillas to a wire rack and wait for them to cool. Step 2 Place the beans, tomatoes, red onions, red pepper, avocado, chili, and Little Gem into a large bowl. Toss the ingredients together and add lime juice and zest, olive oil, and sprinkle some sea salt flakes to taste. Tear these in the colander, add the cress, and then toss light. Step 3 Spoon the tossed ingredients between the tortilla bowls. You can also serve this with Tabasco depending on your preference. Start Making Healthy Vegan Meals Today These are only some of the ways how you can prepare these quick healthy vegan meals at home. Follow these recipes and you are sure to eat delicious and healthy vegan meals fast. If you want to learn more delicious, healthy, and quick healthy vegan meal recipes, then we've got more for you. Have a question about our recipes or would like to know more about healthy vegan recipes? Contact us and let's talk more about healthy vegan meal ideas.

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