Article provided by Vegilicious UCT
If you are interested in including more plant-based meals into your diet but find yourself struggling to put together a tasty meal, here are some easy lunch recipes to introduce you to all the amazing vegan foods you can eat. If you are vegetarian/vegan and find yourself in a rut of simply turning to peanut butter sandwiches for lunch, these recipes will help bring some variety, excitement and nutrition back into your meals.
A well-filled wrap:A wrap is always a good idea. Take a wholewheat wrap, spread some hummus on it, then add a few pieces of grilled peppers, carrot strips, some leafy greens, chopped red onion, and a handful of kidney beans (or chickpeas, butter beans, or baked beans). Sprinkle some herbs and pepper, then roll up the wrap and cut it in half. Wrap it up in foil to keep it fresh before putting in your lunch box. There are endless options with wraps: instead of hummus, you can try avocado, pesto or vegan mayo (e.g. B-Well).
Salad in a jar: This idea is very simple and surprisingly delicious. Put some salad dressing or vinaigrette in the bottom of a jar. Add some cooked or raw vegetables such as sweetcorn, cucumber pieces, cherry tomato halves, and steamed broccoli florets. Add some couscous (or another grain, suchas quinoa or rice) and a handful of seeds, then fill the rest of the jar with leafy greens, and seal to make airtight. When you’re ready to eat, turn the jar over a plate, and enjoy a delicious fresh salad – or eat straight out of the jar!
Peanut butter sandwich on a stick: Still want the peanut butter sandwich? Take four slices of bread and spread peanut butter onto them to make sandwiches, then cut each sandwich into eight squares. To spice it up, thread the bread onto skewers, alternating with pieces of banana and apple. Sprinkle with cinnamon and sprinkle the fruit with some lemon juice to prevent them from turning brown. Just like the wraps, these skewers keep best if you pack them in foil or in an airtight container.
Sandwich with avocado-chickpea spread: Take one avocado, a tablespoon of tahini, some lemon juice, and a can of chickpeas and place them in a bowl. Mash everything with a fork, then add half a diced cucumber and a chopped carrot. Mix well and season with salt and pepper. This spread is delicious on thickly cut slices of sourdough or rye bread.
Buy your lunch: No time to prepare one of these lunches in advance? Take the easy option and get a salad or wrap from Food n Connect, a delicious chickpea curry from Higher Taste Cuisine, or the vegetable option at Afriquezeen.