Busy college students often have to prepare meals on the fly. Unfortunately, poor meal planning can leave us scrambling to grab cereal, thaw frozen meals, or splurge on takeout.
However, this doesn’t have to be the case. In fact, all you need is a microwave and a few simple ingredients to eat a healthy plant-based diet while living in a dorm. This is the proof.
Vegan college life is easier than ever
According to a 2021 survey by College Pulse, about 14% of college students follow a plant-based diet (which is much more than American adults, and only about 4 of them follow a vegan diet) % is). In recent years, this statistic has likely increased even further, largely due to US universities improving their range of plant-based options.
In October 2022, food service giant Aramark pledged to increase vegan options at 250 colleges and universities across the country to reduce its environmental impact. And before that, another food service giant, Sodexo, has pledged to increase plant-based meals to 42 percent of university menus by 2025.
This means choosing plant-based options in your college cafeteria is easier than ever. But what if you want to cook from your dorm? Well, that’s easy too. To show you how easy it is to go vegan in college, here are five easy plant-based meals that college students (or anyone, really) can make with limited equipment and time. The best part? The taste is also great.
For tips on how to go vegan at university, check out this handy guide.
Vanessa Nunes
5 easy vegan meals for college students
1 banana cinnamon oatmeal and granola
Oatmeal is a simple, sweet, and healthy way to start your day. What’s even better for college students who have a lot of papers to write is the fact that you can prepare in advance. To make, simply add half a cup of quick oats to 1 cup of water (or non-dairy milk) in the microwave for 2 minutes at a time until the oatmeal has absorbed most of the liquid. However, be careful not to microwave the oatmeal for more than 2 minutes at a time, as the oatmeal may bubble and spill. Your best bet is to watch and stir your oatmeal each time you microwave it. Once cooked, mash half the ripe bananas into the mixture and top with a generous amount of cinnamon and your favorite granola. If you want to prepare the night before, cover the heated mixture and place in the refrigerator overnight. Warm it up the next morning and add granola!
Kamba
2 plenty of sweet potatoes
Scoring perfectly cooked sweet potatoes is as easy as pressing a button. Use a fork to poke a few holes in the sweet potato (to allow steam to escape during cooking), place in a bowl, and microwave on high (or on high for about 4 minutes). When the potatoes are ready, use a knife to split them down the middle. However, be careful as it will be hot. Next, place half a cup of frozen mixed vegetables into the opening and microwave for another minute. Remove from the microwave and top with black beans and salsa for a Southwestern twist.
3 Quinoa and eggplant rolls
It looks a little stylish for a college student, but don’t worry, you can enjoy it whether you roll it up or unroll it! To assemble, remove the cooked quinoa pouch and reheat according to the directions on the back of the package. If your quinoa isn’t cooked, wash half a cup of quinoa and place it in a microwave-safe bowl with 1 cup of water or vegetable stock. Cover and heat in the microwave for 8 minutes, stopping halfway to stir. Remove (with cover still on) and set aside. Next, wash the eggplants and remove the stems. Microwave on high until softened, about 10 minutes (depending on the size of the eggplant). Remove and let cool. While you wait, heat half a cup of tomato sauce and half a cup of frozen mixed vegetables in a microwave-safe bowl for about 2 minutes. While the vegetables are cooking, cut the eggplant into strips. Stuff some of the slices with quinoa, sauce, and vegetables, then roll them up like a flauta so that the filling remains inside. You can use toothpicks to hold the rolls together. If the eggplant is too large to eat at once, store it in the refrigerator for later use.
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Four Stir-fried rice
Follow the same steps as for quinoa, combining half a cup of rice and 1 cup of water (or vegetable stock) in a bowl. Microwave, uncovered, for about 15 minutes or until most of the liquid is absorbed. Add half a cup of frozen stir-fried vegetables to the rice and microwave for an additional minute. Add your favorite store-bought stir-fry sauce, or make your own by combining orange juice (2 tablespoons), soy sauce (1 tablespoon), and sesame oil (1 tablespoon). Add peanuts for extra crunch.
Five vegetable chickpea couscous
This dish takes a little longer than previous entries, but if you prepare it ahead of time, it’s easy to eat right away. Place half a cup of water (or vegetable stock) in the microwave on high and wait until it starts to boil. Then pour the liquid over half a cup of couscous (stir occasionally) and cover the bowl. Let’s set it aside. Next, drain the can of chickpeas, rinse and pat dry. Add your favorite spice blend (we recommend paprika, salt, cumin, and chili powder) to a plastic bag, along with half a cup of chickpeas and 1 tablespoon of olive oil. Seal the bag, shake, and set aside to let the flavors marinate. Once the couscous has absorbed most of the liquid, place half a cup of spinach (fresh or frozen) on top, add 2 tablespoons of water, and microwave everything for another 2 minutes. If desired, slice the cherry tomatoes in half and place on a plate with the chickpeas.
