fast and easy recipes

5 Ingredient Vegan Meals

Let’s face it, sometimes you don’t have the time or the ingredients to put together a top chef meal. For the days when you just want something quick and easy, I put together some tasty and dead easy recipes. And remember just because the recipe is simple, doesn’t mean it doesn’t have to taste spectacular! I have broken these down by meal time, but there is nothing wrong with having breakfast for dinner or vice versa.



Smoothies are a great well balanced nutrient filled easy meal for anytime of the day. Just throw all of the ingredients into a blender and blend until smooth. If you don’t like or can’t eat bananas, replace them with a small avocado. Also, to up the protein you can add hemp hearts or chia seeds, and if you like your smoothie cold, use frozen fruits rather than fresh.

- Tropical Treat : 1 banana (fresh or frozen), 1 C of coconut milk (or nut milk), 1 C frozen pineapple, 2 Tbsp of Hemp Hearts, 1 tsp vanilla.
- Berry Oat Breakfast: 1 banana (fresh or frozen), 1 C of nut milk, 1 C blueberries (fresh or frozen), 1/4 C oatmeal, 1 Tbsp of nuts (walnuts, hazelnuts or almonds).
- Peanut Butter and Jelly: 1 banana (fresh or frozen, 1 C of nut milk, 1/2 C raspberries (fresh or frozen), 2 Tbsp peanut butter, 2 pitted dates.
- Minty Green Goddess: 1 small ripe avocado (peeled), 1 C nut milk, 1/2 C of fresh mint, 1 C pineapple (frozen), 2-3 Kale leaves.


Overnight oats are another easy and delicious breakfast idea that are also great for an afternoon snack. They are no cook and the main ingredients are rolled or old fashion oats, nut milk and fruit. Feel free to switch up the ingredients to what you like and have on hand. I put them in 250 ml (8 oz) mason jars which makes them very transportable and I make up about five at a time. If you don’t have old fashion oats, you can use the instant version and if you like a sweeter taste, add a touch of maple syrup. Just place the oats and milk in your container and top with the other ingredients.

- Apple Cinnamon: 1/2 C oats, 1/2 C nut milk, 1/2 C chopped apple, 1 tsp ground cinnamon, 2 tsp chia seeds.
- Vanilla Nut: 1/2 C oats, 1/2 C nut milk, 1 Tbsp flax or chia seeds, 2 Tbsp walnuts or almond pieces, 1 tsp pure vanilla.
- Peanut Butter: 1/2 C oats, 1/2 C nut milk, 2 Tbsp peanut butter, 1 Tbsp flax or chia seeds, 1/2 C sliced ripe banana.
- Tropical: 1/2 C oats, 1/2 C nut milk, 1/2 C sliced ripe banana, 1/2 C pineapple (fresh or frozen), 1 Tbsp flax or chia seeds.


We all love sandwiches and the sky really is the limit when it comes to fillings, but for me, I prefer the delicious sandwich’s sister - the wrap. They are easy to prepare, you can eat them for any meal and the ingredients you can use are limitless. Just remember, if you are making them up ahead of time, not to put too much wet sauces on them or you will end up with a soggy mess. The recipes below are for one large or two medium sized wraps and I didn’t include the wrap in the 5 ingredient list. As well, a sprinkle of salt & pepper brings out the flavors!

- Mexican: 1 small can black beans (drained), 1 small avocado (mashed), 1/2 C corn (frozen or canned), 1/4 C jarred salsa, 1 tsp ground cumin.
- Hummus Veggie: 1/2 C of hummus, 1/2 C sliced red or green peppers, 1/2 C diced kale or greens of your choice, 1/2 C shredded carrots, 1/2 small avocado sliced.
- Chickpea: 1 small can chickpeas (drained and mashed with 1 tsp lemon juice), 1/2 C sliced red onion, 1 C chopped spinach, 1/2 C sliced grape tomatoes, 2 Tbsp vegan sour cream or tzatziki sauce.
- Strawberry and Almond: 1/2 C almond butter (or any type of nut butter), 1/2 C sliced fresh strawberries, 1/2 C shredded carrots, 2 Tbsp granola.



Lately I have been obsessed with salads. They make me feel healthy, they are super easy and taste amazing. I know the idea can sound a little boring and you might think, that won’t fill me up but I think these recipes will prove this untrue! These recipes are for one large salad or two smaller ones. I cheated a little by adding one extra ingredient - the dressing. Just make sure if you are using a bottled dressing that it is vegan. As with all the recipes here, adding a sprinkle of salt & pepper will really bring out all of the flavors.

- Spinach/Bean: 1 small can of pinto beans (drained), 2 C of baby spinach leaves (washed), 1/2 C walnuts, 1/2 thinly sliced red onion, 1/2 C sliced fresh mushrooms. Suggested dressing: Maple/mustard, poppy seed or balsamic.
- Couscous/Veggie: 1 C cooked whole wheat couscous (or quinoa), 1/2 C sliced grape tomatoes, 1/2 C diced cucumber, 1/2 C diced onion, 1/2 chopped cashews. Suggested dressing: Italian or Greek.
- Black Bean: 1 small can black beans (drained), 1 C corn (frozen or canned), 1 small avocado (diced), 1/2 C red pepper (diced), 1/2 C salsa. Suggested dressing: Olive oil and lime juice.
- Pasta: 2 C cooked wholewheat or lentil pasta (any shape), 1/2 C jarred artichokes (diced), 1/2 C pitted olives (roughly chopped), 1/2 C tomatoes (diced), 1/2 C red onions (thinly sliced). Suggested dressing: balsamic or Mediterranean.


Is there anything better than a stir fried rice and veggie meal, especially when they are quick, easy and delicious. I usually like to make this when I have left over rice from the night before and I often use frozen or canned veggies to speed things up. As with all my recipes, use them as a starting place and change them up to include your favs. Don’t forget to add salt & pepper to bring out the flavors, just be careful with the salt if you are using soy or another jarred sauce. These recipes make about two servings. The directions are the same for them all: add a touch of oil to a pan over medium high heat, add your veggies and/or tofu and cook for a few minutes, then add your rice cooking and stirring for about two minutes and finally add your sauce. I did again, add an extra ingredient with the suggested sauces and gave you a few ideas for extra toppings.

- Tofu Fried Rice: 2 C cooked brown rice, 1 C cubed firm tofu, 1 C broccoli (fresh or frozen), 1 C thinly sliced carrots, 1 Tbsp chopped garlic. Suggested sauce: Hoisin, Sweet and Sour or Stir Fry Sauce. Suggested toppings: Sliced green onion, toasted sesame seeds.
- Thai Fried Rice: 2 C cooked brown rice, 1 C sliced mushrooms, 1 C diced red and green pepper, 1 C fresh or frozen kale, 1 Tbsp each: diced garlic and ginger. Suggested sauce: Thai Peanut Stir Fry Sauce, Pad Thai Sauce. Suggested toppings: Chopped peanuts, chopped fresh cilantro, sriracha.
- Curry Fried Rice: 2 C cooked brown rice, 1 C shelled edamame, 1 C thinly sliced carrots, 1 C green beans, 1 C cauliflower (fresh or frozen). Suggested sauce: Korma sauce, Mild Curry sauce, or 1 can coconut sauce plus 1 tbsp of curry paste and 1/4 C of lime juice. Suggested toppings: Chopped cashews, chopped fresh cilantro.
- Mushroom Fried Rice: 2 C cooked brown rice, 2 C sliced mushrooms, 1/2 C diced onion, 2 C chopped spinach or kale, 1 C peas (fresh or frozen). Suggested sauce: Garlic/Ginger Sauce, Jerk Sauce, Mango sauce. Suggested toppings: Chopped basil, chopped parsley.


Just because you don’t eat cheese or pepperoni doesn’t mean you have to miss out on this ultimate comfort food. It simply means, it will taste better, be healthier for both you and the planet, and no animals will be harmed! All of these recipes can be made with packaged or home made pizza dough, a pre-made pizza crust or even a toasted large tortilla wrap. There are also many gluten free options at the supermarket. Just follow the directions on the packages to prepare the crust. If you are using a tortilla wrap, place the wrap on a pizza or baking tray and heat in the oven at 375 for 5 minutes. Once your crust is prepared, add your sauce and toppings, place the pizza on a pizza tray or baking sheet and cook in an oven preheated to 450 degrees Fahrenheit for about 7-10 minutes. Just keep an eye on it so you don’t burn anything. I am not including the pizza crust as one of the five ingredients, because what is pizza without the crust lol.

- Caprese Pizza: 1 C pizza sauce, 1 thinly sliced Roma tomato (you can use any type of tomato you have on hand), 1 C thinly sliced fresh basil leaves, 1 C shredded vegan mozzarella. Suggested toppings: crushed pepper flakes, balsamic reduction, sea salt.
- Veggie/hummus Pizza: 1 C hummus, 1/2 C thinly sliced onion, 1/2 C thinly sliced tomato, 1 C chopped spinach, 1/2 C sliced black olives. Suggested toppings: fresh chopped oregano, crushed pepper flakes.
- Pesto Pizza: 3/4 C of prepared pesto sauce, 2 C of sauteed veggies (onions, peppers, mushrooms or zucchini are good choices), 1 C vegan mozzarella shredded cheese. Suggested toppings: sea salt, crushed pepper flakes, fresh chopped oregano.
- No Sauce Pizza: 1/4 C olive oil (that’s your sauce), 1 thinly sliced Roma tomato, 2 C sauteed veggies (asparagus, onions, mushrooms are good choices), 1 Tbsp grated garlic (put this on and then top with veggies to prevent burning), 1 C vegan mozzarella shredded cheese. Suggested toppings: Chopped fresh parsley, sea salt, crushed pepper flakes, fresh chopped oregano.

Super Easy and Quick Plant Based Lunch Recipes

Whether you are working from home or taking a bagged lunch to the office with you, fast and easy is the key to avoiding take out meals or skipping lunch altogether. Using ingredients like canned beans and broths or frozen veggies are great little cheats that help you get great tasting fast meals into your mouth. I put together a few of my favorite recipes that you can easily make ahead and take with you or throw together in minutes and enjoy right away.


Chickpea and Avocado Sandwiches (makes 3-4 servings)

- 1 small can of chickpeas (13 oz/400 ml), drained and rinsed
- 1 small ripe avocado
- 2 cloves garlic, peeled
- 2 Tbsp of vegan mayo
- juice of half a lime
- salt & pepper to taste
- a few drops of hot sauce (optional)
- bread of your choice
- toppings: sliced tomato, lettuce, sliced cucumbers


- Throw all ingredients into a food processor and blend until smooth.
- Spread on bread and top with your fav toppings.

vegan pho.jpg

This delicious soup is made quick and easy by using Vegan Pho broth and either fresh or frozen veggies. If you can’t find Pho broth you can sub with Veggie broth and add a couple of pieces of garlic and ginger, a couple of whole star anise and cloves, a stick of cinnamon and a few drops of soy sauce. Heat up over medium high heat for about 10 minutes and remove all of the spices before add the veggies to your soup.

Easy Vegan Pho (makes about 3-4 servings)

- 1 container of Pho broth (30 oz/900 ml)
- 2 C of frozen, canned or fresh veggies (some good choices are shelled Edamame, julienned carrots, sliced mushrooms, peas, bean sprouts)
- 1 small package of extra firm tofu, cut into 1/2 inch cubes
- 8 oz of rice noodles
- toppings: sliced jalapeno, chopped green onions, fresh cilantro or basil, lime wedges


- Pour the broth into a large pot and heat over medium high heat.
- While the broth heats up, cook rice noodles according to package.
- Next, add all veggies to your broth and cook for 3-5 minutes.
- While veggies are cooking, add a small amount of oil to a fry pan and add cubed tofu. Cook for about 3-5 minutes, turning once or twice. Remove and place on paper towel.
- Divide noodles and tofu into bowls and top with broth. Serve with the toppings you like.

black bean and corn salad.jpg

The great thing about salads is you can thrown almost anything you like into them. This recipe takes advantage of canned beans and frozen veggies.

Black Bean and Corn Salad (make 4 servings)

- 1 small can of black beans (13 oz/400 ml), drained and rinsed
- 1 C of frozen corn (can sub with 1 small can of canned corn)
- 1 small ripe avocado, diced
- 1/2 C each: diced onion, diced red pepper, halved cherry tomatoes and diced celery
- juice of 1 lime plus 1 Tbsp of olive oil
- 1/2 tsp each: ground cumin, chili powder, salt and pepper
- 1 Tbsp of diced jalapeno (optional)
- 1 Tbsp of chopped cilantro (optional)


- Toss all of the ingredients together and let sit for 10-15 minutes before serving.


This super quick vegan chili tastes amazing and can be easily frozen. Feel free to switch up the veggies to whatever you like.

Vegan Chili (make 4 servings)

- 1 large can of chopped tomatoes (28 oz/ 830 ml) with juices
- 1 small can (13 oz/400 ml) drained and rinsed each: black beans, kidney beans and pinto beans
- 1 C frozen or canned corn
- 2 C of diced fresh or frozen veggies (good choices: onion, zucchini, mushrooms, celery, carrots, sweet peppers)
- 1 C of tomato juice, veggie stock or water
- 1 tsp each: ground cumin, chili powder, cayenne, garlic powder, oregano, salt and pepper
- Toppings: diced avocado, sliced green onions, chopped cilantro.


- Throw all ingredients into a large pot over medium high heat and cook for about 20-30 minutes or longer if you have the time.
- Top with diced avocado, green onions and/or cilantro.

baked tofu wraps.jpg

Wraps are one of those versatile foods that you can add almost anything to. If you are making these up ahead, make sure to keep the sauces to a minimum so you don’t end up with a soggy wrap. You can even pack the sauce separately and dip your wrap when lunch time comes. This recipe calls for prepared satay sauce and bagged coleslaw or spinach, making your prep easy and fast.

Baked Tofu Wrap with Satay Sauce (makes 1 large wrap)

- 1 large wholewheat wrap
- 1/2 C of prepared coleslaw or fresh spinach
- 1/2 C of baked tofu strips
- 1/2 C of sliced red pepper
- 2 Tbsp of prepared Satay sauce
- chopped cilantro and chopped peanuts (optional)


- For each wrap, spread some satay sauce almost to the edges. Arrange some of the slaw, peppers, and tofu more or less down the center - add optional toppings.
- Then fold two edges part way over the ingredients and roll up.