Enjoy easy and satisfying vegetarian dishes for lunch this week. In less than 15 minutes, you’ll have nutritious grain bowls, sandwiches, noodle cups, and more ready to eat now or pack later. Additionally, each meal contains at least 15 grams of protein per serving from vegetarian foods such as eggs, dairy, legumes, tofu, and whole grains to support healthy digestion, muscle recovery, and satiety. Supports sustainability. Recipes like Chickpea and Quinoa Grain Bowl and Gut-Friendly Miso Cup Soup are filling, flavorful lunch options you’ll want to make again and again.
chickpea and quinoa grain bowl
There seem to be as many variations of grain bowls as there are stars, and there’s no wrong way to make them. But we prefer something classic and simple with hummus, quinoa, avocado, and lots of veggies.
capri sandwich
This Capri sandwich is made with fresh basil and hearty, thick ciabatta. Adding sun-dried tomatoes will intensify the flavor. Even if you have to make it several hours in advance, layering the bread with basil leaves and using toasted bread will keep the sandwich from becoming soggy.
Shin ramen cup soup pack
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shel Royster
In just 15 minutes, make 3 jars of vegetarian ramen cup soup to take to work or school. Not only do these cup soups save you time, but they’re loaded with protein from hard-boiled eggs, so you’ll stay satisfied until your next meal.
Brie and jam wrap made with 3 ingredients
Photographer: Rachel Malek, Food Stylist: Holly Driesman, Prop Stylist: Gabriel Greco
Prepare your favorite flavored jam and pair it with melted brie cheese on whole wheat tortillas for a sweet and savory lunch. If you’re taking your wraps with you on the go, we recommend chilling them and enjoying them, as reheating them once assembled can make them soggy.
black bean and quinoa bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, except for the fried bowl. It was loaded with pico de gallo, fresh cilantro, and avocado, and served with a hummus he dressing that drizzled easily on top.
Intestinal miso cup soup
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Julia Bayless
This miso soup is packed with gut-healthy ingredients, including miso, a fermented paste that improves digestion and reduces gas and bloating. The soup base is prepared in advance and stored in a separate container. When you want to eat it, just add stock and heat it in the microwave. If you don’t want to carry vegetable soup with you or don’t have access to a microwave, you can use low-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving.
Teriyaki tofu bowl
With a few simple ingredients available at the grocery store, like pre-cooked rice packets and seasoned baked tofu, you can prepare several high-fiber, high-protein meals in about 15 minutes.
buffalo chickpea salad
All the flavors you know and love from buffalo wings were used in this plant-based chickpea salad. The celery adds a satisfying crunch, and the blue cheese provides a cooling sensation that balances out the spicy sauce. You can top it with leafy vegetables or use it as a sandwich filling.
Get Green’s Wrap
This healthy quick wrap is packed with green vegetables. Cucumber, sprouts, and lettuce add crunch, avocado provides creaminess, and edamame provides plant-based protein.
vegan superfood grain bowl
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This hearty grain bowl recipe comes together in 15 minutes with a few handy food shortcuts, including washed baby kale, microwaveable quinoa, and cooked beets. Pack these ahead of time and have them on hand for easy lunch or dinner prep on busy nights.
tomato and burrata sandwich
This easy sandwich is a harmony of flavors that come together for a quick lunch or dinner. Fresh heirloom tomatoes pair well with creamy, slightly salty burrata and tangy balsamic vinegar. Be sure to toast your ciabatta. It adds a savory texture and prevents the bread from becoming soggy. If you want to add more protein to your sandwich, slices of deli meat like chicken or turkey are delicious.
egg salad lettuce wrap
I love the retro vibe of this egg salad lettuce wrap. Iceberg lettuce is a great low-carb alternative to bread to serve with egg salad.
Cheese quesadilla with peppers and onions
These 15-minute quesadillas take your basic dish up a notch with sautéed peppers and onions. Have the kids pile up the toppings at the table.
white bean and avocado sandwich
White kidney beans are smoothly mashed into a creamy, protein-packed spread that makes a satisfying and healthy sandwich perfect for a quick lunch or dinner. Try mixing it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar. Avocado, beans, vegetables, and whole-grain bread combine to get her 15 grams of fiber, which is more than half of the fiber most women should aim for in a day.
Green salad with edamame and beets
This large salad is not only pleasing to the eye, but also a way to get your daily dose of nutrient-dense beet and edamame plant protein. If you don’t like cilantro, mix in some chopped basil or dill instead.
Quinoa chickpea salad with roasted red pepper hummus dressing
This hearty vegan salad is packed with power plant-based ingredients like chickpeas, quinoa, and hummus. I love the crunch of the sunflower seeds and the unexpected flavor of the roasted peppers.
mason jar roasted vegetable salad
This vegan mason jar salad is easy to package and take to lunch. Add a layer of creamy cashew sauce to the bottom of the jar, and your big, bold power salad won’t wilt before it’s ready to eat.
easy vegetarian taco salad
Taco salad doesn’t necessarily have to contain beef. This 15-minute version of his uses tofu or black bean crumbles for a delicious and healthy source of protein. This vegetarian meal is so delicious that even those who only eat meat won’t miss the beef.
Chickpea green goddess salad
This cucumber, tomato, Swiss cheese, and chickpea salad recipe makes a healthy green goddess dressing from avocado, buttermilk, and herbs. The extra dressing is delicious with grilled vegetables.
Spinach and artichoke salad with parmesan vinaigrette
Inspired by a classic warming party dip, this simple salad can be served right away or portioned into small lidded containers for delicious lunches throughout the week. To preserve the fresh taste of boiled eggs, we recommend adding them to your salad just before eating or in the morning before packing your lunch.
Avocado toast with burrata
Burrata (fresh mozzarella cheese with cream) takes this avocado toast recipe to the next level, creating a decadent yet weeknight-friendly breakfast.
