12 Quick Vegan Meal Prep You Can Make In 20 Minutes

Eating healthy doesn’t have to be time-consuming! Check out these 12 quick vegan meal prep ideas that you can whip up in just 20 minutes. Packed with flavor and nutrients, these meals will keep you fueled and satisfied throughout the week without breaking a sweat.

Zucchini Noodles with Pesto

Zucchini noodles, or zoodles, are a fun and healthy twist on traditional pasta. They’re light, refreshing, and perfect for a quick meal. In this dish, the zoodles are tossed with vibrant pesto, making it a delightful option for any day of the week.

The image shows a plate of zucchini noodles topped with cherry tomatoes and garnished with nuts, creating a colorful and appetizing presentation. The bright green of the zucchini contrasts beautifully with the red tomatoes, while the pesto adds a rich, herby flavor.

This meal is not just quick to prepare; it’s also packed with nutrients. Zucchini is low in calories and high in vitamins, making it a fantastic choice for anyone looking to eat healthier. Plus, the pesto brings in healthy fats from the nuts and olive oil.

To whip up this dish, you’ll need just a few ingredients and about 20 minutes. It’s perfect for meal prep or a quick dinner. Let’s get into the recipe!

Coconut Curry Chickpeas

Coconut Curry Chickpeas are a delightful and quick meal that packs a punch of flavor. This dish features tender chickpeas simmered in a creamy coconut milk sauce, enriched with aromatic spices. It’s served with fluffy rice, making it a satisfying option for any meal prep.

The vibrant colors of the chickpeas and the fresh cilantro on top make this dish as appealing to the eyes as it is to the palate. The combination of coconut milk and spices creates a warm, comforting flavor that is perfect for any time of year.

With just a few ingredients and simple steps, you can whip up this delicious meal in no time. It’s perfect for busy weeknights or meal prepping for the week ahead.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1 tablespoon olive oil
• 1 cup vegetable broth
• 1 cup cooked rice
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add the chickpeas and sauté for about 2 minutes.
3. Stir in curry powder and turmeric, cooking for another minute.
4. Pour in the coconut milk and vegetable broth, bringing the mixture to a simmer.
5. Let it cook for about 5-7 minutes, allowing the flavors to meld.
6. Season with salt and pepper to taste.
7. Serve over cooked rice and garnish with fresh cilantro.

Lentil and Spinach Soup

Lentil and spinach soup is a warm and comforting dish that’s perfect for any day of the week. This soup is not only quick to prepare but also packed with nutrients. The vibrant colors of the spinach and lentils create an inviting bowl that’s hard to resist.

In the image, you can see a hearty bowl of lentil and spinach soup, garnished with fresh herbs and served with a slice of crusty bread. The soup is rich in flavor, thanks to the combination of spices and fresh vegetables. It’s a great way to get your daily dose of greens while enjoying a delicious meal.

This recipe is perfect for meal prepping. You can make a big batch in just 20 minutes and store it for the week. It’s easy to reheat, making it a convenient option for busy days.

Ingredients

• 1 cup lentils (any variety)
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 bell pepper, diced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh herbs for garnish (like cilantro or parsley)

Instructions

1. In a large pot, sauté the onion, garlic, carrot, and bell pepper over medium heat until softened, about 5 minutes.
2. Add the lentils, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil.
3. Reduce heat and let it simmer for about 15 minutes, or until the lentils are tender.
4. Stir in the fresh spinach and cook for an additional 2-3 minutes until wilted.
5. Serve hot, garnished with fresh herbs and a slice of bread on the side.

Quinoa and Black Bean Bowl

This Quinoa and Black Bean Bowl is a quick and satisfying meal that’s perfect for any day of the week. The combination of fluffy quinoa, hearty black beans, and fresh veggies makes it not only nutritious but also super tasty. The vibrant colors in the bowl, especially the green avocado and red bell pepper, make it visually appealing too.

To make this dish, start by cooking the quinoa according to package instructions. While that’s cooking, rinse your black beans and chop up some bell peppers. Once the quinoa is ready, mix everything together in a bowl. Top it off with sliced avocado and a sprinkle of fresh cilantro for that extra burst of flavor.

This meal is not just quick to prepare; it’s also versatile. You can add other ingredients like corn, tomatoes, or even a squeeze of lime juice for a zesty kick. It’s a great option for meal prep, ensuring you have a healthy meal ready to go!

Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a fantastic choice for a quick meal. They are colorful, nutritious, and bursting with flavor. The combination of roasted sweet potatoes and hearty black beans creates a satisfying filling that’s perfect for any taco night.

In the image, you can see soft corn tortillas filled with vibrant diced sweet potatoes, black beans, and fresh toppings like avocado, tomatoes, and cilantro. The lime wedges add a zesty touch, making these tacos even more appealing. This dish is not only easy to prepare but also a great way to enjoy plant-based ingredients.

These tacos are perfect for meal prep. You can roast the sweet potatoes in advance and store them in the fridge. When it’s time to eat, just warm up the tortillas, fill them with the sweet potato and black bean mixture, and top with your favorite garnishes.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 8 corn tortillas
• 1 avocado, sliced
• 1 tomato, diced
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the diced sweet potatoes with olive oil, chili powder, cumin, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for 20 minutes, or until tender.
4. In a pan, heat the black beans over medium heat until warm.
5. Warm the corn tortillas in a separate skillet or microwave.
6. Assemble the tacos by adding roasted sweet potatoes and black beans to each tortilla.
7. Top with avocado, diced tomatoes, and fresh cilantro.
8. Serve with lime wedges on the side for an extra burst of flavor.

Vegan Buddha Bowl

A Vegan Buddha Bowl is a colorful and nutritious meal that’s easy to whip up in just 20 minutes. This bowl is packed with a variety of fresh vegetables, grains, and a delicious sauce that ties everything together. The vibrant colors and textures make it visually appealing and satisfying to eat.

In the image, you can see a beautifully arranged bowl filled with cooked grains, roasted sweet potatoes, fresh cucumbers, bell peppers, and mushrooms. A drizzle of tahini sauce adds creaminess and flavor, while fresh herbs provide a pop of freshness. This dish is not only healthy but also customizable, allowing you to use whatever veggies you have on hand.

Making a Buddha Bowl is simple. Start with a base of grains like quinoa or brown rice, then pile on your favorite veggies. Top it off with a tasty sauce, and you’re good to go!

Spicy Tofu Stir-Fry

Spicy Tofu Stir-Fry is a quick and tasty meal that packs a punch. The vibrant colors of the fresh veggies and the golden-brown tofu make it a feast for the eyes. This dish is not only appealing but also loaded with nutrients. You can whip it up in just 20 minutes, making it perfect for busy weeknights.

Start by cubing some firm tofu and sautéing it until it’s crispy. Toss in bell peppers, broccoli, and any other veggies you love. The secret to the spice? A splash of soy sauce, a hint of chili paste, and a sprinkle of sesame oil. The result is a deliciously spicy stir-fry that’s sure to satisfy your cravings.

This meal is versatile, so feel free to add your favorite ingredients or adjust the spice level to your liking. Serve it over rice or noodles for a complete meal. It’s a great way to enjoy a healthy, plant-based dish that’s bursting with flavor!

Ingredients

• 1 block firm tofu, cubed
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon chili paste (adjust to taste)
• 1 tablespoon sesame oil
• Fresh cilantro for garnish
• Cooked rice or noodles for serving

Instructions

1. Prepare the Tofu: Drain and press the tofu to remove excess moisture. Cut it into cubes.
2. Cook the Tofu: In a large skillet, heat a bit of oil over medium-high heat. Add the tofu cubes and cook until golden brown, about 5-7 minutes.
3. Add Veggies: Toss in the sliced bell pepper and broccoli. Stir-fry for another 3-4 minutes until the veggies are tender-crisp.
4. Season: Pour in the soy sauce, chili paste, and sesame oil. Stir well to coat everything evenly.
5. Garnish and Serve: Remove from heat, garnish with fresh cilantro, and serve over rice or noodles.

Chickpea Salad with Lemon-Tahini Dressing

This Chickpea Salad is a colorful and nutritious option that comes together in no time. The vibrant mix of chickpeas, cucumbers, tomatoes, and bell peppers makes it not only healthy but also visually appealing. Each ingredient adds a unique crunch and flavor, making every bite delightful.

The lemon-tahini dressing ties everything together beautifully. It’s creamy, tangy, and adds a rich flavor that complements the fresh veggies. Plus, it’s super easy to whip up!

This salad is perfect for meal prep. You can make a big batch and enjoy it throughout the week. It’s great on its own or as a side dish. Whether you’re at home or on the go, this salad is a satisfying choice.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cucumber, diced
• 1 cup tomatoes, diced
• 1 cup bell peppers (red and green), diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, bell peppers, red onion, and parsley.
2. In a separate bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper until smooth.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for 30 minutes to let the flavors meld.

Stuffed Bell Peppers

Stuffed bell peppers are a colorful and tasty option for a quick vegan meal. They are not only visually appealing but also packed with flavor and nutrients. The vibrant red and yellow peppers are filled with a delicious mixture of grains, vegetables, and spices, making them a satisfying dish.

These stuffed peppers are perfect for meal prep. You can whip them up in just 20 minutes, making them a go-to choice for busy days. The filling can be customized with your favorite ingredients, so feel free to get creative!

Ingredients

• 4 bell peppers (red and yellow)
• 1 cup cooked quinoa or couscous
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn (fresh or frozen)
• 1 small onion, diced
• 1 clove garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a bowl, mix the cooked quinoa or couscous, black beans, corn, onion, garlic, cumin, chili powder, salt, and pepper.
4. Stuff each bell pepper with the mixture, pressing down gently to pack it in.
5. Bake for 15-20 minutes, until the peppers are tender.
6. Garnish with fresh cilantro before serving.

Vegan Pasta Primavera

Pasta primavera is a colorful and fresh dish that highlights seasonal vegetables. This vegan version is quick to prepare and packed with flavor. Imagine a bowl of spaghetti tossed with vibrant cherry tomatoes, fresh basil, and a drizzle of olive oil. It’s simple, satisfying, and perfect for any meal prep.

The ingredients are easy to find and can be customized based on what you have on hand. You can use any combination of vegetables, but cherry tomatoes and fresh herbs are essential for that burst of flavor. The dish is not only delicious but also visually appealing, making it a great choice for lunch or dinner.

To make this dish, you’ll cook the pasta, sauté the vegetables, and combine everything in just 20 minutes. It’s a fantastic way to enjoy a healthy meal without spending too much time in the kitchen.

Ingredients

• 8 oz spaghetti or your favorite pasta
• 2 cups cherry tomatoes, halved
• 1 cup bell peppers, sliced
• 1 cup zucchini, sliced
• 2 cloves garlic, minced
• 3 tablespoons olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Cook the Pasta: In a large pot, boil salted water and cook the spaghetti according to package instructions. Drain and set aside.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add garlic and sauté for about 30 seconds until fragrant. Add cherry tomatoes, bell peppers, and zucchini. Cook for about 5-7 minutes until the vegetables are tender.
3. Combine: Add the cooked pasta to the skillet with the vegetables. Toss everything together and season with salt and pepper to taste.
4. Serve: Plate the pasta and garnish with fresh basil leaves. Enjoy your vibrant vegan pasta primavera!

Avocado Toast with Tomato and Basil

Avocado toast is a simple yet satisfying dish that’s perfect for any meal. This version features creamy avocado topped with fresh tomatoes and fragrant basil. The vibrant colors make it visually appealing, while the flavors come together beautifully.

To make this dish, start with a slice of your favorite bread, toasted to perfection. Spread a generous layer of ripe avocado on top. Then, add slices of juicy tomatoes and a sprinkle of fresh basil leaves. A drizzle of olive oil or a pinch of salt can enhance the flavors even more.

This meal is not only quick to prepare but also packed with nutrients. It’s a great source of healthy fats, vitamins, and minerals. Enjoy it for breakfast, lunch, or as a snack!

Cauliflower Rice Stir-Fry

Cauliflower rice stir-fry is a quick and colorful dish that packs a punch of flavor and nutrition. This meal is perfect for busy days when you want something healthy without spending too much time in the kitchen. The vibrant mix of vegetables adds a delightful crunch, making each bite enjoyable.

The base of this stir-fry is cauliflower rice, which is a fantastic low-carb alternative to traditional rice. It absorbs flavors well and pairs perfectly with a variety of veggies. You can customize this dish with your favorite vegetables, making it versatile and fun to prepare.

To make this dish, you’ll need some fresh veggies like bell peppers, carrots, and green onions. Toss them in a hot pan with the cauliflower rice, add a splash of soy sauce, and you’re good to go! This stir-fry is not only quick to make but also a great way to sneak in more veggies into your diet.

Ingredients

• 4 cups cauliflower rice
• 1 cup bell peppers, chopped
• 1 cup carrots, diced
• 1 cup green onions, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Instructions

1. Heat sesame oil in a large skillet over medium heat.
2. Add garlic and ginger, sauté for about 30 seconds until fragrant.
3. Stir in the bell peppers and carrots, cooking for 3-4 minutes until slightly tender.
4. Add the cauliflower rice and soy sauce, mixing well to combine.
5. Cook for another 5-7 minutes, stirring occasionally until the cauliflower is tender.
6. Mix in the green onions, season with salt and pepper, and serve hot.