Easy and Portable Vegetarian Meals: Quick Recipes for Busy Vegans

For those looking to maintain a healthy, vegan lifestyle, finding easy and portable vegetarian meals can be a challenge. However, with the right selection of ingredients and preparation techniques, cooking doesn't have to be time-consuming or complicated. In this article, we explore a few quick and delicious vegetarian recipes that are not only easy to prepare but also portable, making them perfect for busy days.

1. Vinegared Seaweed and Cucumber

Japanese cuisine offers a variety of tasty and simple dishes, and this vinegared seaweed and cucumber is one of them. This traditional recipe is completely vegan and easy to prepare, making it a perfect meal to take on the go.

Ingredients (for 2 people):

1 cucumber 20 grams rehydrated wakame seaweed White sesame seeds to taste Mixed vinegar 3 tablespoons vinegar 1 tablespoon soy sauce 2 tablespoons sugar

Instructions:

Cut the cucumber into thin slices and cut the rehydrated wakame into bite-size pieces. Transfer the cucumber to a serving bowl and mix the vinegar, soy sauce, and sugar to create the vinegar mix. Pour the vinegar mix over the cucumber and cucumber slices. Sprinkle white sesame seeds over the top and serve.

2. Easy Gnocchi with Avocado Salad and Pearls

Looking for a quick and tasty vegetarian meal? These store-bought gnocchi paired with a refreshing salad can make for a delightful and easy to prepare dish. Here are some of my go-to salad recipes that complement the gnocchi perfectly:

Green pea and avocado salad with mozzarella (consider vegan mozzarella) Fresh cheese spinach and tomato salad with chickpeas Asparagus quinoa salad with mustard dressing Exotic Thai style salad with cashews and fresh veggies

This gnocchi recipe is as tasty as it gets and impossible to screw up. If you’re preparing it on a busy day and in a hurry, always go with a meal salad. Prep time is up to 30 minutes.

3. Enchilada Casserole with Chickpeas and Corn

This vegetarian casserole is an excellent way to use leftover cooked rice or precooked rice from pouches. All the easy-to-find ingredients last well, making it a great dish for a quick meal or to prepare in advance.

Ingredients:

4 cups cooked brown or basmati rice 2 15-oz. cans chickpeas, drained and rinsed 1/2 cup each white and yellow frozen corn kernels 2 cups canned enchilada sauce 4 oz. canned sliced black olives 4 oz. canned green chiles Dried oregano as needed Garlic and onion powder as needed Salt and cracked black pepper as needed 3 cups shredded CoJack or vegan cheese (optional) Grated CoJack or vegan cheese to top (optional) Nonfat sour cream to top (optional) Chopped avocado and cilantro to top (optional)

Instructions:

Preheat the oven to 375°F (190°C). Cover the inside of a 9x13-inch baking dish with parchment paper for easy cleanup. Cook all the ingredients and combine them well in a mixing bowl. Spread the rice mixture evenly in the dish. Cover the casserole with plastic wrap and microwave on Medium for 8 to 10 minutes or until heated through. Remove the dish from the oven, uncover, and let it cool slightly. To serve, scoop the casserole onto plates and top with cheese, sour cream, avocado, and cilantro if desired.

4. Quick and Healthy Vegan Meal Prep

If you find yourself short on time, consider meal prepping vegetables, grains, and beans. Store them in glass storage containers in the fridge, labeled with masking tape for easy identification and retrieval. This method can provide you with a range of quick and healthy vegetarian meals with minimal preparation, making your daily tasks easier and more manageable.

Vegetables Grains Beans

This versatile approach helps in ensuring that you have ready-to-eat options for your vegetarian meals, which are:

Mixed salads Stir-fries

Quickly preparing these ingredients when you're in a rush makes it much easier to stick to a healthy diet.