10 Ingredient or Less Vegan Lunch Recipes for Busy Days

Eating a wholesome, satisfying vegan lunch doesn’t have to mean spending hours in the kitchen or tracking down specialty ingredients. Sometimes, the best meals are those that are quick, nourishing, and made with what you have on hand.

If you’re looking for inspiration to make your midday meal delicious, fuss-free, and plant-based, you’re in the right place! Today, I’m sharing 10 incredible vegan lunch recipes you can whip up with just 10 ingredients or less.

Each recipe is packed with flavor, nutrients, and color—proof that simple can also be sensational. Whether you’re meal prepping for the week, packing a lunchbox, or just trying to keep things easy, these recipes offer something for every palate.

Read on to discover your new go-to lunches!

Why You’ll Love This Recipe

• Minimal Ingredients: Each recipe uses 10 ingredients or fewer, making shopping and prep a breeze.
• Quick & Easy: Most dishes come together in under 30 minutes—perfect for busy days.
• Meal Prep Friendly: Many of these vegan lunches can be made ahead and enjoyed throughout the week.
• Customizable: Swap in your favorite veggies, grains, or spices to match your tastes or use up what’s in your fridge.
• Budget-Friendly: Fewer ingredients mean you save money while still eating well.
• Nutritious & Satisfying: Packed with plant-based protein, fiber, and essential nutrients.

10 Ingredient or Less Vegan Lunch Recipes

Chickpea Avocado Salad Sandwich

Ingredients

• 1 can chickpeas (drained and rinsed)
• 1 ripe avocado
• 1 tbsp lemon juice
• 1/4 cup red onion, finely chopped
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 2 slices whole grain bread
• Fresh spinach or lettuce leaves

Equipment

• Bowl
• Fork or potato masher
• Bread knife

Instructions

1. Mash the chickpeas and avocado together in a bowl until mostly smooth but still a bit chunky.
2. Add lemon juice, red onion, garlic powder, salt, and pepper to the mixture. Stir to combine.
3. Toast the bread if desired.
4. Spread the chickpea avocado mixture evenly over one slice of bread.
5. Top with spinach or lettuce, then place the second slice on top.
6. Slice and serve immediately, or wrap for lunch on the go.

Tips & Variations

For extra crunch, add diced celery or cucumber. Try a dash of smoked paprika for a flavor boost!

Nutrition Facts

Serving Suggestions

• Pair with a side of carrot sticks or a handful of cherry tomatoes.
• Great with a cup of vegan soup.

Rainbow Quinoa Veggie Bowl

Ingredients

• 1 cup quinoa
• 2 cups water or veggie broth
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/2 cup shredded carrots
• 1/2 cup corn kernels (fresh or thawed from frozen)
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper

Equipment

• Medium saucepan
• Large bowl
• Knife and cutting board

Instructions

1. Rinse and cook quinoa according to package directions with water or broth.
2. Fluff quinoa and let cool slightly.
3. Combine cherry tomatoes, cucumber, carrots, corn, and parsley in a large bowl.
4. Add cooked quinoa and toss gently.
5. Drizzle with olive oil and lemon juice. Season with salt and pepper.
6. Mix and serve warm or chilled.

Tips & Variations

Swap quinoa for brown rice, or add chickpeas for extra protein. Use any fresh veggies you love!

Nutrition Facts

Serving Suggestions

• Top with roasted seeds or nuts for crunch.
• Serve with dehydrated veggie chips for a satisfying lunch.

Spicy Peanut Noodle Salad

Ingredients

• 8 oz rice noodles
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp chili garlic sauce
• 1 cup shredded cabbage
• 1/2 cup grated carrot
• 2 scallions, sliced

Equipment

• Pot for boiling noodles
• Large bowl
• Whisk

Instructions

1. Cook rice noodles according to package instructions. Drain and rinse under cold water.
2. Whisk together peanut butter, soy sauce, maple syrup, rice vinegar, and chili garlic sauce until smooth.
3. Toss drained noodles with sauce in a large bowl.
4. Add cabbage, carrots, and scallions. Toss well to combine.
5. Serve immediately or chill for a cold noodle salad.

Tips & Variations

Stir in edamame or tofu for more protein. Adjust spice level by increasing or decreasing chili garlic sauce.

Nutrition Facts

Serving Suggestions

• Top with sesame seeds or chopped peanuts.
• Pair with a cooling cucumber salad.

Creamy Tomato Basil Soup

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 (14 oz) cans crushed tomatoes
• 2 cups vegetable broth
• 1/2 cup coconut milk
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh basil, chopped

Equipment

• Large pot
• Blender (immersion or regular)
• Ladle

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and cook until soft.
2. Add garlic and cook for 1 minute.
3. Pour in crushed tomatoes and broth. Simmer for 15 minutes.
4. Stir in coconut milk, salt, and pepper. Simmer 5 minutes more.
5. Blend soup until smooth. Stir in fresh basil.
6. Serve hot with crusty bread or a salad.

Tips & Variations

For extra creaminess, add more coconut milk. Try stirring in cooked lentils for a protein boost!

Nutrition Facts

Serving Suggestions

• Enjoy with a vegan grilled cheese sandwich.
• Pair with a vegan casserole for a heartier meal.

Easy Lentil Stuffed Peppers

Ingredients

• 2 large bell peppers, halved and seeded
• 1 can lentils (drained and rinsed)
• 1/2 cup cooked rice
• 1/2 cup tomato sauce
• 1/4 cup onion, diced
• 1 tsp garlic powder
• 1 tsp smoked paprika
• Salt and pepper

Equipment

• Baking dish
• Mixing bowl
• Spoon

Instructions

1. Preheat oven to 375°F (190°C).
2. Mix lentils, rice, tomato sauce, onion, garlic powder, smoked paprika, salt, and pepper in a bowl.
3. Stuff pepper halves with the lentil mixture and place in a baking dish.
4. Cover with foil and bake for 25 minutes. Remove foil and bake 10 minutes more.
5. Serve warm, garnished with fresh herbs if desired.

Tips & Variations

Try using quinoa instead of rice, or add corn and black beans for a Southwestern twist.

Nutrition Facts

Serving Suggestions

• Serve with a green salad or sliced avocado.
• Pairs well with roasted rutabaga wedges.

Simple Veggie Stir Fry

Ingredients

• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1 tsp ginger, grated
• 2 cups mixed vegetables (broccoli, bell pepper, snap peas, etc.)
• 1/2 cup frozen edamame, thawed
• 1 cup cooked rice

Equipment

• Large skillet or wok
• Spatula
• Small bowl

Instructions

1. Heat sesame oil in a skillet or wok over medium-high heat.
2. Add garlic and ginger, cook until fragrant.
3. Add mixed vegetables and stir fry for 4-5 minutes.
4. Add edamame and cooked rice; stir to combine.
5. Pour soy sauce over and toss well.
6. Cook 2 more minutes, then serve hot.

Tips & Variations

Use any veggies you have on hand—zucchini, carrots, or mushrooms work well. Add sriracha for heat!

Nutrition Facts

Serving Suggestions

• Garnish with sesame seeds or chopped green onions.
• Serve alongside smoked vegetarian sides.

Hummus and Veggie Wrap

Ingredients

• 1 large whole wheat tortilla
• 3 tbsp hummus
• 1/4 cup shredded carrots
• 1/4 cup cucumber slices
• 1/4 cup bell pepper strips
• 1/4 cup baby spinach
• Salt and pepper

Equipment

• Knife and cutting board
• Spreader or spoon

Instructions

1. Lay tortilla flat and spread hummus evenly across the center.
2. Layer carrots, cucumber, bell pepper, and spinach on top.
3. Season with salt and pepper as desired.
4. Roll tightly from one end, tucking in sides as you go.
5. Slice in half and serve immediately or wrap for lunch.

Tips & Variations

Try different hummus flavors or add sliced olives for a Mediterranean twist.

Nutrition Facts

Serving Suggestions

• Pack with fruit or a handful of nuts for a balanced lunch.
• Pairs nicely with homemade air fryer granola as a snack.

Black Bean & Corn Salsa Bowl

Ingredients

• 1 can black beans (drained and rinsed)
• 1 cup corn kernels
• 1 tomato, diced
• 1/4 cup red onion, chopped
• 1 lime, juiced
• 1/4 cup cilantro, chopped
• Salt and pepper
• 1 cup cooked brown rice

Equipment

• Mixing bowl
• Spoon
• Knife and cutting board

Instructions

1. Combine black beans, corn, tomato, onion, and cilantro in a bowl.
2. Add lime juice, salt, and pepper. Mix well.
3. Serve over a bed of brown rice for a filling lunch bowl.

Tips & Variations

Add diced avocado or a spoonful of your favorite salsa for extra flavor and creaminess.

Nutrition Facts

Serving Suggestions

• Serve with tortilla chips or as a filling for tacos or burritos.
• Try for a festive lunch alongside vegan Cinco de Mayo recipes.

Roasted Sweet Potato & Chickpea Salad

Ingredients

• 1 large sweet potato, cubed
• 1 can chickpeas (drained and rinsed)
• 2 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and pepper
• 4 cups mixed greens
• 2 tbsp lemon juice

Equipment

• Baking sheet
• Oven
• Large bowl

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato and chickpeas with olive oil, cumin, paprika, salt, and pepper.
3. Spread on a baking sheet and roast for 25-30 minutes, stirring halfway.
4. Toss roasted veggies with mixed greens and lemon juice in a large bowl.
5. Serve immediately, warm or at room temperature.

Tips & Variations

Use baby kale or spinach for greens. Add sliced red onion or pumpkin seeds for crunch.

Nutrition Facts

Serving Suggestions

• Top with tahini dressing or a drizzle of balsamic glaze.
• Pair with a small serving of Turkish vegan mezze.

Mediterranean White Bean Salad

Ingredients

• 1 can cannellini beans (drained and rinsed)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup black olives, sliced
• 2 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper
• Fresh parsley, chopped

Equipment

• Mixing bowl
• Spoon
• Knife and cutting board

Instructions

1. Combine beans, tomatoes, cucumber, red onion, and olives in a bowl.
2. Drizzle with olive oil and lemon juice. Add salt, pepper, and parsley.
3. Toss gently to combine and serve immediately or chill until ready to eat.

Tips & Variations

Add chopped artichoke hearts or roasted red peppers for more Mediterranean flair.

Nutrition Facts

Serving Suggestions

• Serve over baby spinach or arugula for a heartier salad.
• Enjoy with pita bread or as a filling for wraps.

Tips & Variations (General)

• Batch prep grains and beans at the start of the week to make these lunches even quicker.
• Swap in seasonal produce or try different herbs and spices to keep things interesting.
• Double recipes for meal prep or family lunches.
• Don’t be afraid to get creative—these recipes are templates for your own delicious combinations!

Nutrition Facts (General)

Serving Suggestions (General)

• Mix and match two recipes for a larger lunch or share with a friend.
• Pair with fruit, nuts, or a small vegan dessert for a complete meal.
• Pack in a lunchbox for work, school, or picnics—these hold up well and travel easily.

Conclusion

With these 10 ingredient or less vegan lunch recipes, eating plant-based is easier—and tastier—than ever. Simplicity doesn’t mean sacrificing flavor or nutrition; in fact, it’s a wonderful way to let wholesome ingredients shine.

Whether you’re new to vegan cooking or simply seeking more variety in your lunches, these recipes will become staples in your kitchen. Keep experimenting, swap in your favorites, and don’t forget to check out other plant-based inspirations like easy vegan casseroles, dehydrated veggie snacks, and smoky vegetarian meals.

Happy lunching and enjoy every bite!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Chickpea Avocado Salad Wraps”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A quick, protein-packed vegan lunch made with creamy avocado and hearty chickpeas. Perfect for meal prep or a satisfying midday meal.”, “prepTime”: “PT10M”, “cookTime”: “PT0M”, “totalTime”: “PT10M”, “recipeYield”: “2 wraps”, “recipeIngredient”: [“1 can (15 oz) chickpeas, drained and rinsed”, “1 ripe avocado”, “1 tablespoon lemon juice”, “1/4 cup diced red onion”, “1/4 cup chopped fresh cilantro”, “1/2 teaspoon garlic powder”, “Salt and pepper to taste”, “2 large whole wheat tortillas”, “1 cup mixed greens”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “In a bowl, mash chickpeas and avocado together.”}, {“@type”: “HowToStep”, “text”: “Add lemon juice, red onion, cilantro, garlic powder, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Mix until well combined.”}, {“@type”: “HowToStep”, “text”: “Lay out tortillas and add mixed greens.”}, {“@type”: “HowToStep”, “text”: “Spoon chickpea mixture onto greens.”}, {“@type”: “HowToStep”, “text”: “Wrap tightly, slice in half, and serve.”}], “nutrition”: {“calories”: “350”, “proteinContent”: “13g”, “fatContent”: “13g”, “carbohydrateContent”: “48g”}}