Vegans struggle to find lunch deals in cafes and restaurants, but salads, nut butter or bean sandwiches, and sandwiches flavored with vegan mustard, miso, or mayonnaise are good options. Grains mixed with greens and vegetables or eggplant dishes are also popular vegan lunch ideas. Creamy soups can be made with vegan silky tofu.
Vegans are people who don’t eat any animal products, which means they must get all their nutrition from plant-based foods. Because this diet is limiting, it can be difficult to find vegan lunch deals in cafes and restaurants. Salads made with vegetables or grains can be good vegan lunch options. Vegans can also make dinner leftovers or even make a veggie or vegan protein sandwich instead of meat and cheese.
Sandwiches are a staple for most people, including vegans. Where a carnivore might slide cold cuts or tuna between two slices of bread, a vegetarian might substitute egg salad and cheese. Where a vegetarian might stuff a pita with cream cheese and big chunks of greens, vegan lunch ideas might include chickpeas or lentils, refried beans and brown rice, or even a couple of fried slices of eggplant.
Instead of animal products, vegans can create nut butter or bean sandwiches paired with cucumber and lettuce wedges. While vegans will avoid spreads of butter, mayonnaise, and other animal products, they have some good sandwich spread options. Vegan lunch ideas might include sandwiches flavored and moistened with vegan mustard, miso, or mayonnaise.
Couscous and other grains are among the most popular vegan lunch ideas. Leftover brown rice, quinoa, barley or other whole grains can be mixed with greens, some minced garlic and a splash of olive oil to make a salad hidden in lettuce leaves. Dried or fresh oregano, cilantro or basil can be added for extra flavor, as can diced carrots, green beans or other crunchy or cooked vegetables.
The eggplant offers vegans many possibilities for lunchtime. Toast a whole eggplant until it collapses, then mix the steamed veggie meat with minced garlic, tahini or sesame paste, and maybe some capers make baba ganoush. Cooked on the stovetop with sautéed onions, garlic, ginger, and greens it makes ratatouille that can be packed with whole-wheat pasta or eaten cold on its own. Winter vegan lunch ideas include warm eggplant vegetable stew served alongside chunks of hearty, grainy bread.
Pesto made from basil or cilantro, garlic and pureed pine nuts can be drizzled over cereal, pasta or slices of tofu for lunch. Vegans don’t have to give up creamy soups, as long as they use vegan silky tofu that has been whipped up in the blender.
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