12 Easy And Healthy Vegetarian Lunch Ideas

12 Easy And Healthy Vegetarian Lunch Ideas

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Tamara
January 31, 2022
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If you’re following a vegetarian diet, you might not always know what to eat, whether you’re at home or on the go.

It’s not always easy to find vegetarian store-bought or restaurant meals you like, which is why it’s a good idea to prepare your own veggie lunches at home. 

What are some good ideas for lunch? Start with sandwiches, soups, and salads, as these can be packed with a variety of healthy, satisfying ingredients. But don’t forget about pasta and curries!

If you’re tired of eating boring vegetarian meals or processed ones containing faux meat that isn’t good for you because it’s high in sodium and sugar, here are some of the best vegetarian lunch ideas that you can make at home.

We’ve filled your lunch meals with healthy fats, proteins, and carbs so you get all the important macronutrients you need.  

Healthy And Satisfying Vegetarian Lunch Ideas 

White Bean And Chard Pasta

White Bean And Chard Pasta

Pasta is always a satisfying and filling food to eat when you want to avoid hitting an afternoon slump. Make it healthier by adding white beans and chard to it. If you’re gluten-intolerant, use gluten-free pasta.

This is a good lunch idea if you want carbs as your macros, but it also contains other healthy nutrients, such as fiber. 

After cooking the pasta, you will sauté leeks, onion, sage, and garlic, then add the potato and chard. Stir in some beans for protein, then add the pasta to it.

While you can serve this dish with a sauce, you can reduce your calorie intake and boost your consumption of healthy fats by drizzling olive oil over it.

Check out the full recipe: TasteOfHome

Vegetarian Fajitas 

Vegetarian Fajitas 

You don’t have to have fajitas with meat – this recipe contains healthy protein in the form of black beans and it also contains healthy fats, such as avocado. These fajitas give you a good amount of carbs for energy.

You’ll start by heating oil in a pan and then frying pepper strips and onion with garlic and spices. Then you’ll add lime juice and transfer it into a bowl. Add the black beans and stir them so that they will absorb the flavors of the other ingredients.

After warming tortillas in the microwave, you can then fill them with the fajita mix. You can also serve them with avocado and sour cream, which add extra layers of flavor.

Check out the full recipe: BBCGoodFood

Quinoa And Lentil Salad 

Quinoa And Lentil Salad 

This salad is a high-protein, high-fiber lunch that will make afternoon slumps at the office a thing of the past.

It only takes a few minutes to make. It contains quinoa, red lentils, almonds, green olives, baby spinach, and vegetable broth to give it tons of flavor. If you want a bit of heat, you can add some chili flakes to the salad. 

Add your red lentils and quinoa to a pot with water and vegetable broth. Let it boil then allow it to simmer so that all the water has been evaporated. In a bowl, mix the lentils, quinoa, almonds, green olives, spinach, and chili flakes, then fold in some delicious diced avo. 

If you want to enjoy this salad with a healthy dressing, you can easily make one with olive oil, honey, apple cider vinegar, and salt. Keep your salad dressing free of unhealthy ingredients!

Check out the full recipe: HurryTheFoodUp

Chickpea Soup

Chickpea Soup

Chickpeas are high in protein, so they’re great for adding to your vegetarian diet. Since they’re high in both protein and fiber, they’re filling and satisfying.

This light yet nutritious chickpea soup recipe contains healthy ingredients such as vegetable broth, fresh thyme leaves, garlic, and olive oil. The chickpeas are the star of the recipe, as they should be. 

The great thing about this soup is that it’s very versatile. Its leftovers can be enjoyed with bread or you can add other ingredients to it if you want a heartier soup.

You’ll make this soup by adding olive oil, thyme, pepper flakes, and garlic to a sauté pan and cooking it on medium heat. Add the chickpeas and broth, and then blend it all in a blender.

Check out the full recipe: PopSugar

Mango Curry

Mango Curry

If you love curry but you don’t know how to make one satisfying without any meat in it, don’t worry. This mango curry recipe focuses on mango and rice, two ingredients that will give you a good amount of carbs and other nutrients.

It also contains tofu that gives it a silky, satisfying element. 

Other ingredients in this curry include onion, curry paste, tomato paste, cream, coconut milk, and of course a whole mango. The mango will also give this curry a beautiful orange-yellow color. 

Once you’ve cooked your rice and fried tofu in some olive oil, add the curry paste, onion, turmeric, coriander, and tomato paste. Then mix in the coconut milk.

Your mango should be blitzed in a food processor to turn it into a puree that you’ll then add to the curry. Stir in some fresh cream and then let it thicken. Delicious! 

Check out the full recipe: HurryTheFoodUp

Hummus And Sesame Seed Noodles

Hummus And Sesame Seed Noodles

If you’re vegetarian, you probably reach for hummus to give your meals an extra punch of flavor. Hummus usually contains chickpeas so it’s high in protein, but you don’t have to be limited to eating it with bread. By adding it to noodles, you’ll have a creative and refreshing lunch to enjoy.

Best of all, this recipe is really easy to make. Simply add a quarter-cup of hummus to a quarter-cup of vegetable broth, two tablespoons of rice wine vinegar, and two tablespoons of soy sauce.

Add in six cups of cooked spaghetti and a tablespoon of sesame oil. Use sesame seeds as a crunchy, nutty topping. 

Check out the full recipe: BonAppetit

Soy And Butter Mushrooms 

Soy And Butter Mushrooms 

For a quick and easy lunch, you should make these mushrooms.

If you’ve been following a vegetarian diet plan for a while, you’ll know that mushrooms are filling and healthy, packed with protein, fiber, and antioxidants to fight free radicals in the body. 

To make these mushrooms, heat butter in a pan and fry the mushrooms for a few minutes. Then add ginger, soy sauce, sugar, chili,  and spring onions. You can cook some rice and then stir in the ingredients for more of a carb punch for lunch. 

You can easily add these mushrooms to a variety of other dishes, such as pasta.

Check out the full recipe: OliveMagazine

Buddha Bowl With Beets

Buddha Bowl With Beets

Buddha bowls are excellent vegetarian lunch ideas because they’re filled with lots of healthy ingredients, and they provide you with a balance of protein, carbs, vegetables, and grains. 

To make this buddha bowl with beets and sprouts, you’ll need to whisk together olive oil, lemon juice and lemon zest, and mustard. Toss half of the dressing with cooked quinoa and herbs, then put them into bowls.

Top the bowls with healthy ingredients such as beets, carrots, sprouts, and beans. Then add a layer of dressing, before tossing some seeds on top. It’s easy to make and delicious.

You can adjust this recipe depending on the foods you have at home. For example, if you don’t have quinoa, you can use a different type of grain. Similarly, you can use a variety of herbs of your choice, such as mint and coriander.

Check out the full recipe:  OliveMagazine

Vegetarian Meatballs

Vegetarian Meatballs

Lentils are a delicious and nutrient-rich food that are the staple of this vegetarian meatball recipe. They’re savory and delicious, plus giving you a good amount of protein. 

You’ll make them by placing tomato halves, salt, and olive oil on a baking sheet. Pulse mushrooms in a food processor, and put them aside. Then heat oil in a pan and add the onions, garlic, and mushrooms.

Put the mixture back into the food processor and add the lentils. Then, combine this mixture with bread crumbs, eggs, cheese, and seasoning. Roll into balls and brush them with olive oil before baking them and the tomatoes for 30 minutes. 

Check out the full recipe: TheModernProper

Egg Salad

Egg Salad

Eggs give you a burst of protein that you need in your diet, so you’ll want to top up on them at lunch. Eggs are nutritionally rich foods, meaning that they give you almost every nutrient your body needs, such as iodine, vitamin B12, and vitamin D.

But, keep them healthy by making a delicious and nutritious egg salad. You can also eat egg salad on bread if you want a sandwich to boost your carb intake. 

This egg salad recipe has ingredients such as mayonnaise, olive oil, mustard, capers, fresh lemon juice, garlic, hard-boiled eggs, and chopped herbs like chives.

Once you have all the ingredients, you can make this egg salad within a few minutes. Start by whisking together the mustard, olive oil, mayo, capers, lemon juice, and garlic. Then mix in the eggs and herbs. It couldn’t be easier!

Check out the full recipe: LoveAndLemons

Sesame Tofu

Sesame Tofu

Tofu is a food every vegetarian should have in their kitchen. It adds a meatiness to meals that will make you feel satisfied long after lunch. To make this recipe, you’ll marinate the tofu and serve it with other healthy ingredients. 

You’ll need firm tofu that’s been drained and cut into slices, soy sauce, sesame oil, sugar, garlic, ginger, sesame seeds, and an egg. How you make it is that you press the tofu slices into paper towels to remove their moisture, then put them in a dish.

Whisk together the oil, soy sauce, garlic, ginger, and sugar and place half of this mixture on your tofu to marinade it. It should rest for about an hour in the fridge.

While that’s in the fridge, beat your egg so you can dip the tofu slices into the egg, then coat the sesame seeds on top. Then, pop it into the oven to bake for about half an hour. You can serve this crunchy tofu with a variety of other foods, such as rice or beans.

Check out the full recipe: LoveAndLemons

Caprese Grilled Cheese Sandwich

Caprese Grilled Cheese Sandwich

Okay, maybe you’re really in the mood for some delicious grilled cheese. If so, give your usual sandwich a creative spin with this recipe. It’s also healthier because instead of cooking bread with tons of cheese, it contains healthy ingredients like olive oil and tomatoes.

Although, you will still get your cheese fix in the form of delicious mozzarella.

How you’ll make this grilled cheese sandwich is by slicing an Italian sub roll in half, then drizzling extra-virgin olive oil on both sides, before adding slices of tomato and some basil leaves.

Place slices of mozzarella cheese on top. If you want to make it even more delicious, pop it into the oven so that the tomatoes release their juices and the cheese melts.

You can tweak this cheese sandwich by adding other ingredients, such as avo or cucumber, to give you variety. 

Check out the full recipe: TheSpruceEats

What can you eat instead of cheese?

If cheese is an ingredient in a vegetarian recipe but you don’t like it, you can substitute it for other ingredients, such as avocado, cooked or mashed potatoes or beans, yogurt, and nuts.

What are macronutrients?

What are macronutrients?

There are three macronutrients your body needs – protein, carbohydrates, and fat. These are nutrients your body requires for energy in large amounts in order to be healthy. 

Is it bad to eat too many carbs on a vegetarian diet?

As long as you choose healthy, whole-food carbs instead of refined carbs, you can enjoy carbs on a vegetarian diet. Examples of healthy carbs include vegetables, quinoa, whole grains, and beans. 

Conclusion 

If you’re a vegetarian, you don’t have to feel like you have to rely on processed or fast food for lunch in order to beat your hunger or cravings or make it until dinner.

These foods are usually packed with lots of sodium, sugar, and other unhealthy ingredients, so they’re best avoided.

Instead, pack your own lunch by following the vegetarian recipes we’ve featured in this article.

Whether you want a delicious salad, a protein-packed meal, or a quick and easy bread-based lunch that will help you power through your afternoon, we’ve got you covered. 

Tamara

Tamara is an avid foodie and successful restaurateur. She has dedicated a large chunk of her life to researching healthy food recipes and diet plans, and also teaching people how to improve their eating habits. Using Eatomology, Tamara shares the very best diet plans, cookbooks, and more. Also, for those on a quest to improve their kitchen, Tamara shares some awesome and high-quality kitchen equipment recommendations as well as buying guides on her website.