Finding quick and healthy lunch options can be a challenge, especially if you’re following a vegetarian diet. Below, I’ve put together three diverse examples of quick vegetarian lunch ideas that are not only nutritious but also delicious and easy to prepare. Let’s dive in!
This vibrant salad is perfect for a light lunch or a meal prep option. Packed with protein from quinoa and a variety of colorful veggies, it’s a wholesome choice that’s ready in no time.
Start by cooking 1 cup of quinoa according to package instructions. In a large bowl, combine the cooked quinoa with 1 cup of halved cherry tomatoes, 1 cucumber (diced), 1 bell pepper (diced), and 1/2 red onion (finely chopped). Add 1/4 cup of crumbled feta cheese and a handful of chopped parsley. For the dressing, whisk together 3 tablespoons of olive oil, the juice of 1 lemon, salt, and pepper to taste. Toss everything together and enjoy!
Notes: You can easily customize this salad by adding chickpeas or olives for extra flavor. If you’re looking for a gluten-free option, substitute quinoa with cooked brown rice.
This wrap is not only quick to prepare, but it’s also incredibly filling and packed with healthy fats and fiber, making it a great choice for a busy day.
Start with a whole grain tortilla or wrap. Spread a generous layer of hummus over the entire surface. Slice an avocado in half, remove the pit, and scoop out the flesh. Mash it up a bit with a fork and spread it over the hummus. Top with a handful of spinach or mixed greens, shredded carrots, and sliced cucumbers. Roll it up tightly, slice in half, and it’s ready to go!
Notes: Feel free to add other veggies like bell peppers or sprouts for added crunch. You can also use different flavors of hummus to switch things up!
A stir-fry is a fantastic way to use up leftover vegetables, and it can be made in under 30 minutes! This dish is versatile and can be tailored to your taste.
Start by cooking 1 cup of brown rice according to package instructions. While the rice is cooking, heat 1 tablespoon of sesame oil in a large pan or wok over medium heat. Add 2 cups of mixed vegetables (like bell peppers, broccoli, and snap peas) and stir-fry for about 5-7 minutes until they are tender-crisp. Add in 2 tablespoons of soy sauce and a sprinkle of sesame seeds. Once combined, serve the stir-fried veggies over the cooked brown rice.
Notes: For added protein, toss in some tofu or edamame during the cooking process. You can also switch up the sauce by using teriyaki or sweet chili sauce for a different flavor profile.
These quick vegetarian lunch ideas are not only healthy but also easy to prepare. Feel free to mix and match ingredients based on what you have at home, and enjoy a nutritious meal that fuels your day!