The health and financial benefits of eating at home are no secret. However, as busy New Yorkers we often fall into the trap of thinking homecooked food takes a lot of time and effort. While complex and decadent meals are delicious, simple and quick meals can be just as tasty.

Here are 30+ healthy vegan meals that are ready to eat in less than 30 minutes — with some in as little as 10 minutes!

Vegan Meals in 10 Minutes or Less:

* Veggie Stir-Fry with Rice (recipe follows)
* TVP Tacos
* Pan-Seared Portobello Mushrooms
* Mock Tuna Salad
* Bean Burritos (recipe follows)
* Maple Glazed Tofu & Veggies
* Tofu Scramble
* Roasted Corn Soup (recipe follows)
* Black Bean & Salsa Soup
* Grande Nachos
* Pepper Fajitas (using a fajita mix packet)
* Rice and Beans
* Garden Salad with Chopped Mock Chicken or Chickpeas
* Raw Zucchini Alfredo
* Mini Pizzas (recipe follows)
* Fruit & Soy Yogurt Smoothies
* Mock Meats (Tofu Dogs, Bean Burgers, Chickenless Nuggets)
* Spicy Thai Raw Tacos
* BBQ Tempeh (recipe follows)

Vegan Meals in 30 Minutes or Less:

* Skillet Green Bean Casserole
* Smokey Black Bean Enchiladas
* Teriyaki Chickpeas with Pineapple Salsa
* Vegetatian Chili (using a vegan chili seasoning mix)
* Inca or Aztec Corn Soup
* Chickpea Noodle Soup
* Sweet Potato Quesadilla
* Pasta with Zucchini, Summer Squash, Eggplant and Tomatoes in Marinara Sauce
* Creole Black-Eyed Peas
* Refried Bean Cakes
* Enchilada Lasagna
* Rainbow Thai Stir-Fry

Tips:

* Prepare: Outfit your kitchen with lots of quick, ready-to-eat, healthy food. Stock up on canned beans, salad mixes, carrots, celery, bread, tortillas, buns, precooked brown rice, quinoa, tortillas, tofu, tempeh, frozen vegetables, frozen fruits, non-dairy milk, homemade soups stored in tupperwear, salsas, condiments and delicious dressings.
* Multi-Task: Doing laundry? Why not bake muffins, prepare a casserole or let soups simmer while you’re doing household chores on the weekend?
* Lists: Take 20 minutes Sunday morning to jot down a list of all the meals you’ll be eating that week. Then buy only the ingredients you need from the store and keep the list in a visible place (i.e. taped to the pantry door or kept on the fridge). That way every night you’ll know what’s for dinner, releasing any anxiety or stress you may have had in the past about trying to figure out dinner on an empty stomach.
* Quick Sides: Keep quinoa and frozen vegetables on hand. Both cook quickly and round out your dinner for a balanced and satisfying meal.

Recipes:

Veggie Stir-Fry with Rice – You’ll need a bag of frozen stir-fry veggies, pre-cooked rice (the kind that takes only a minute in the microwave to be ready), soy sauce and sugar. Cook the veggies and rice according to directions then combine equal parts sugar and soy sauce to pour over top.

Bean Burritos – Using a wrap or tortilla, combine any combination of the following ingredients for an instant meal: black beans, pinto beans, refried beans, salsa, guacamole, rice, lettuce, tomatos, vegan cheese, vegan sour cream, mashed sweet potatoes, corn and/or hot sauce.

Roasted Corn Soup – You’ll need 1 lb. frozen roasted corn and non-dairy milk. Cook corn in microwave according to directions. Transfer 1/2 of the cooked corn to a blender and add in non-dairy milk as needed until smooth and creamy. Stir in remaining corn and serve. For a spicy kick, add 1-2 tsp chipotle powder in with the blended corn.

Mini Pizzas – You’ll need whole wheat pita’s, a can of pizza sauce and vegan cheese, veggies or other topings. Spread a thing layer of sauce on a pita then add topings. Bake in a toaster oven or conventional oven for 7 to 10 minutes at 425 F (until cheese is melted).

BBQ Tempeh – You’ll need 1lb of tempeh and your favorite BBQ sauce. Cut tempeh into bite size pieces (cubes or strips). Bring a large pot of water to a boil, add tempeh and bring to a boil. Reduce heat and continue to boil for 10 minutes. Drain and cover tempeh with BBQ sauce.

No related posts.

Related posts brought to you by Yet Another Related Posts Plugin.