Embracing the 5:2 intermittent fasting lifestyle doesn’t mean you have to compromise on delicious, satisfying meals—especially when you’re following a vegetarian or vegan diet. Whether you’re fasting or simply looking to incorporate more plant-based dishes into your routine, these 5 veggie and vegan recipes are perfect for nourishing your body without breaking your fast days.
Packed with wholesome ingredients, vibrant flavors, and hearty textures, each recipe is designed to keep you feeling full and energized. From light salads to comforting mains, these dishes prove that healthy eating can be both easy and delectable.
If you’re curious about combining fasting with plant-based meals or just want to try new recipes that highlight the best of vegetables and vegan-friendly ingredients, everything you need. Plus, you’ll find tips on ingredient swaps, nutrition facts, and serving suggestions to make each recipe your own.
Ready to dive into a world of tasty, nutritious, and fasting-friendly vegan delights? Let’s get cooking!
Why You’ll Love This Recipe
These 5 veggie and vegan recipes are thoughtfully crafted to align perfectly with the 5:2 fasting method, ensuring that your limited calorie days are still rich in flavor and nutrition. Each recipe focuses on whole, plant-based ingredients that provide essential vitamins, minerals, and fiber to keep your digestion smooth and your energy steady.
Whether you need a quick lunch, a light dinner, or a filling snack, these recipes offer versatility and simplicity. You’ll enjoy how easy they are to prepare, with minimal ingredients that pack a powerful punch of taste.
Plus, they’re all vegan, making them ideal for anyone looking to reduce their environmental footprint while treating their taste buds.
For more delicious ideas to complement your meals, you might also enjoy our Breakfast Wellington Recipe or the savory Bread And Gravy Recipe.
Ingredients
Chickpea & Spinach Curry
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 tbsp grated ginger
- 1 tbsp curry powder
- 400g canned chickpeas, drained and rinsed
- 200g fresh spinach
- 400ml coconut milk
- Salt and pepper to taste
- Fresh coriander for garnish
Roasted Vegetable Quinoa Salad
- 150g quinoa, rinsed
- 1 red bell pepper, chopped
- 1 courgette, chopped
- 1 red onion, chopped
- 200g cherry tomatoes, halved
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Handful fresh parsley, chopped
Sweet Potato & Black Bean Tacos
- 2 medium sweet potatoes, peeled and cubed
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 can black beans, drained and rinsed
- 8 small corn tortillas
- Fresh avocado slices
- Chopped coriander
- Lime wedges for serving
Creamy Avocado Pasta
- 200g whole wheat pasta
- 1 ripe avocado
- 1 garlic clove
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper to taste
- Handful fresh basil
- Cherry tomatoes to garnish
Lentil & Veggie Stir-Fry
- 1 cup cooked green lentils
- 1 tbsp sesame oil
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 100g broccoli florets
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp grated ginger
- 2 garlic cloves, minced
- Spring onions for garnish
Equipment
- Large saucepan or pot
- Frying pan or skillet
- Baking tray (for roasting)
- Blender or food processor (for creamy pasta sauce)
- Cutting board and sharp knife
- Mixing bowls
- Measuring cups and spoons
- Colander or sieve
Instructions
Chickpea & Spinach Curry
- Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until translucent.
- Add garlic and ginger, cooking for another minute until fragrant.
- Sprinkle curry powder and stir well to coat the onions.
- Add chickpeas and pour in the coconut milk. Simmer gently for 10 minutes.
- Stir in fresh spinach and cook until wilted. Season with salt and pepper.
- Garnish with coriander and serve warm.
Roasted Vegetable Quinoa Salad
- Preheat oven to 200°C (400°F). Toss the bell pepper, courgette, red onion, and cherry tomatoes with 1 tbsp olive oil, salt, and pepper.
- Spread vegetables on a baking tray and roast for 20-25 minutes until tender.
- Cook quinoa according to package instructions and let cool slightly.
- Combine quinoa and roasted veggies in a bowl. Drizzle with lemon juice and remaining olive oil.
- Mix in chopped parsley and adjust seasoning to taste.
Sweet Potato & Black Bean Tacos
- Preheat oven to 200°C (400°F). Toss sweet potato cubes with olive oil, smoked paprika, cumin, salt, and pepper.
- Roast sweet potatoes on a baking sheet for 25 minutes or until tender and crispy on edges.
- Warm tortillas in a dry pan or oven.
- Fill tortillas with roasted sweet potatoes, black beans, avocado slices, and coriander.
- Serve with lime wedges for squeezing over tacos.
Creamy Avocado Pasta
- Cook pasta according to package instructions until al dente. Drain and set aside.
- In a blender, combine avocado, garlic, lemon juice, olive oil, salt, and pepper. Blend until smooth.
- Toss pasta with the avocado sauce until evenly coated.
- Garnish with fresh basil and cherry tomatoes before serving.
Lentil & Veggie Stir-Fry
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add garlic and ginger, sauté for 1 minute.
- Add bell pepper, carrot, and broccoli, stir-fry for 5-7 minutes until veggies are tender-crisp.
- Add cooked lentils and soy sauce, stirring well to combine and heat through.
- Serve garnished with chopped spring onions.
Tips & Variations
Feel free to swap veggies based on what’s in season or your personal preference. Zucchini, kale, or mushrooms make excellent additions or substitutions.
For added protein boost, sprinkle roasted pumpkin seeds or hemp seeds over salads and stir-fries.
If you like your meals spicy, add a pinch of chili flakes or fresh sliced chili to the curry and tacos.
For gluten-free options, use gluten-free pasta and tamari instead of soy sauce.
Nutrition Facts
- 150g quinoa, rinsed
- 1 red bell pepper, chopped
- 1 courgette, chopped
- 1 red onion, chopped
- 200g cherry tomatoes, halved
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Handful fresh parsley, chopped
Sweet Potato & Black Bean Tacos
- 2 medium sweet potatoes, peeled and cubed
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 can black beans, drained and rinsed
- 8 small corn tortillas
- Fresh avocado slices
- Chopped coriander
- Lime wedges for serving
Creamy Avocado Pasta
- 200g whole wheat pasta
- 1 ripe avocado
- 1 garlic clove
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper to taste
- Handful fresh basil
- Cherry tomatoes to garnish
Lentil & Veggie Stir-Fry
- 1 cup cooked green lentils
- 1 tbsp sesame oil
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 100g broccoli florets
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp grated ginger
- 2 garlic cloves, minced
- Spring onions for garnish
Equipment
- Large saucepan or pot
- Frying pan or skillet
- Baking tray (for roasting)
- Blender or food processor (for creamy pasta sauce)
- Cutting board and sharp knife
- Mixing bowls
- Measuring cups and spoons
- Colander or sieve
Instructions
Chickpea & Spinach Curry
- Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until translucent.
- Add garlic and ginger, cooking for another minute until fragrant.
- Sprinkle curry powder and stir well to coat the onions.
- Add chickpeas and pour in the coconut milk. Simmer gently for 10 minutes.
- Stir in fresh spinach and cook until wilted. Season with salt and pepper.
- Garnish with coriander and serve warm.
Roasted Vegetable Quinoa Salad
- Preheat oven to 200°C (400°F). Toss the bell pepper, courgette, red onion, and cherry tomatoes with 1 tbsp olive oil, salt, and pepper.
- Spread vegetables on a baking tray and roast for 20-25 minutes until tender.
- Cook quinoa according to package instructions and let cool slightly.
- Combine quinoa and roasted veggies in a bowl. Drizzle with lemon juice and remaining olive oil.
- Mix in chopped parsley and adjust seasoning to taste.
Sweet Potato & Black Bean Tacos
- Preheat oven to 200°C (400°F). Toss sweet potato cubes with olive oil, smoked paprika, cumin, salt, and pepper.
- Roast sweet potatoes on a baking sheet for 25 minutes or until tender and crispy on edges.
- Warm tortillas in a dry pan or oven.
- Fill tortillas with roasted sweet potatoes, black beans, avocado slices, and coriander.
- Serve with lime wedges for squeezing over tacos.
Creamy Avocado Pasta
- Cook pasta according to package instructions until al dente. Drain and set aside.
- In a blender, combine avocado, garlic, lemon juice, olive oil, salt, and pepper. Blend until smooth.
- Toss pasta with the avocado sauce until evenly coated.
- Garnish with fresh basil and cherry tomatoes before serving.
Lentil & Veggie Stir-Fry
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add garlic and ginger, sauté for 1 minute.
- Add bell pepper, carrot, and broccoli, stir-fry for 5-7 minutes until veggies are tender-crisp.
- Add cooked lentils and soy sauce, stirring well to combine and heat through.
- Serve garnished with chopped spring onions.
Tips & Variations
Feel free to swap veggies based on what’s in season or your personal preference. Zucchini, kale, or mushrooms make excellent additions or substitutions.
For added protein boost, sprinkle roasted pumpkin seeds or hemp seeds over salads and stir-fries.
If you like your meals spicy, add a pinch of chili flakes or fresh sliced chili to the curry and tacos.
For gluten-free options, use gluten-free pasta and tamari instead of soy sauce.
Nutrition Facts
- 200g whole wheat pasta
- 1 ripe avocado
- 1 garlic clove
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper to taste
- Handful fresh basil
- Cherry tomatoes to garnish
Lentil & Veggie Stir-Fry
- 1 cup cooked green lentils
- 1 tbsp sesame oil
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 100g broccoli florets
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp grated ginger
- 2 garlic cloves, minced
- Spring onions for garnish
Equipment
- Large saucepan or pot
- Frying pan or skillet
- Baking tray (for roasting)
- Blender or food processor (for creamy pasta sauce)
- Cutting board and sharp knife
- Mixing bowls
- Measuring cups and spoons
- Colander or sieve
Instructions
Chickpea & Spinach Curry
- Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until translucent.
- Add garlic and ginger, cooking for another minute until fragrant.
- Sprinkle curry powder and stir well to coat the onions.
- Add chickpeas and pour in the coconut milk. Simmer gently for 10 minutes.
- Stir in fresh spinach and cook until wilted. Season with salt and pepper.
- Garnish with coriander and serve warm.
Roasted Vegetable Quinoa Salad
- Preheat oven to 200°C (400°F). Toss the bell pepper, courgette, red onion, and cherry tomatoes with 1 tbsp olive oil, salt, and pepper.
- Spread vegetables on a baking tray and roast for 20-25 minutes until tender.
- Cook quinoa according to package instructions and let cool slightly.
- Combine quinoa and roasted veggies in a bowl. Drizzle with lemon juice and remaining olive oil.
- Mix in chopped parsley and adjust seasoning to taste.
Sweet Potato & Black Bean Tacos
- Preheat oven to 200°C (400°F). Toss sweet potato cubes with olive oil, smoked paprika, cumin, salt, and pepper.
- Roast sweet potatoes on a baking sheet for 25 minutes or until tender and crispy on edges.
- Warm tortillas in a dry pan or oven.
- Fill tortillas with roasted sweet potatoes, black beans, avocado slices, and coriander.
- Serve with lime wedges for squeezing over tacos.
Creamy Avocado Pasta
- Cook pasta according to package instructions until al dente. Drain and set aside.
- In a blender, combine avocado, garlic, lemon juice, olive oil, salt, and pepper. Blend until smooth.
- Toss pasta with the avocado sauce until evenly coated.
- Garnish with fresh basil and cherry tomatoes before serving.
Lentil & Veggie Stir-Fry
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add garlic and ginger, sauté for 1 minute.
- Add bell pepper, carrot, and broccoli, stir-fry for 5-7 minutes until veggies are tender-crisp.
- Add cooked lentils and soy sauce, stirring well to combine and heat through.
- Serve garnished with chopped spring onions.
Tips & Variations
Feel free to swap veggies based on what’s in season or your personal preference. Zucchini, kale, or mushrooms make excellent additions or substitutions.
For added protein boost, sprinkle roasted pumpkin seeds or hemp seeds over salads and stir-fries.
If you like your meals spicy, add a pinch of chili flakes or fresh sliced chili to the curry and tacos.
For gluten-free options, use gluten-free pasta and tamari instead of soy sauce.
Nutrition Facts
Feel free to swap veggies based on what’s in season or your personal preference. Zucchini, kale, or mushrooms make excellent additions or substitutions.
For added protein boost, sprinkle roasted pumpkin seeds or hemp seeds over salads and stir-fries.
If you like your meals spicy, add a pinch of chili flakes or fresh sliced chili to the curry and tacos.
For gluten-free options, use gluten-free pasta and tamari instead of soy sauce.
| Recipe | Calories | Protein | Carbohydrates | Fat | Fiber |
|---|---|---|---|---|---|
| Chickpea & Spinach Curry (per serving) | 320 kcal | 12g | 40g | 10g | 8g |
| Roasted Vegetable Quinoa Salad | 280 kcal | 9g | 45g | 7g | 6g |
| Sweet Potato & Black Bean Tacos (2 tacos) | 350 kcal | 11g | 55g | 8g | 10g |
| Creamy Avocado Pasta | 400 kcal | 10g | 50g | 15g | 7g |
| Lentil & Veggie Stir-Fry | 330 kcal | 18g | 40g | 9g | 12g |
Serving Suggestions
These recipes work wonderfully on their own or paired with light sides. For instance, the Chickpea & Spinach Curry tastes fantastic with steamed basmati rice or warm flatbreads.
The Roasted Vegetable Quinoa Salad pairs well with a crisp green salad or a side of hummus and pita for a Mediterranean flair.
Sweet Potato & Black Bean Tacos are best enjoyed with a fresh salsa or a tangy vegan yogurt dip to balance the smoky flavors.
If you want to make your meal more indulgent, try adding a drizzle of tahini or a sprinkle of nutritional yeast over the Creamy Avocado Pasta.
The Lentil & Veggie Stir-Fry can be served with brown rice or noodles for a filling dinner option.
Conclusion
Exploring these 5 veggie and vegan recipes is a fantastic way to embrace your 5:2 fasting days without feeling deprived. Each dish is balanced, flavorful, and full of nutrients that support your wellbeing while keeping calories in check.
The simplicity of preparation combined with the wholesome ingredients makes these meals ideal for anyone looking to maintain a healthy, plant-based lifestyle.
Remember, nourishing your body during fasting is key to sustained energy and overall health, and these recipes prove that eating vegan and intermittent fasting can go hand in hand beautifully. For more inspiration on tasty recipes, check out our Blackstone Lo Mein Recipes or the refreshing Zucchini Peppers Onions Tomatoes Recipe.
Happy cooking and happy fasting!
