quick lunch recipes

Easy Peasy Vegan Soups

Whether it is cold outside, you are under the weather or you just feel like a comforting bowl of soup, these recipes are almost as easy as opening a can, but taste so much better! Having a supply of pre-made up stocks like veggie or mushroom and some frozen, fresh or canned vegetables make these recipes quick, easy and delicious.

tomato soup.jpeg

Tomato Soup (makes 4 servings)
- 1 14 oz can of diced tomatoes
- 1 small onion diced
- 1 C of your fav nut milk (unsweetened)
- 1-2 cloves garlic, diced small
- 1 Tbsp olive oil
- a few leaves of fresh basil (optional)
- salt and pepper

- Heat the olive oil up in a medium saucepan and add onion. Cook over medium heat for about 5 minutes or until soft. Add garlic and cook for another 1-2 minutes.
- Add the remainder of the ingredients and cook until heated through.
- Use an immersion blender and blend until smooth, or add to a blender and blend until smooth (be careful as the soup will be hot)
- Top with torn basil leaves if using and season with additional salt & pepper if needed.

mushroom soup.jpg

Mushroom Soup (makes about 4 servings)

- 4 C of sliced mushrooms (whatever type you like)
- 1 small onion, diced small
- 2 cloves garlic, diced small
- 1 container (3 cups) of mushroom stock (or veggie)
- 1 C of nut milk
- 2 Tbsp of flour
- 1 Tbsp olive oil
- 1 tsp each: thyme, tarragon, salt, pepper

- Heat up oil in a large saucepan over medium high heat, and add onion and mushrooms. Cook for about 5 minutes. Add garlic and cook for another 2 minutes.
- Add thyme, tarragon, salt, pepper and flour and stir until flour is incorporated-about 1-2 minutes.
- Add stock, bring to a boil and cook for about 7 minutes, then add milk and cook for another 2-3 minutes.
- Using an immersion blender, blend until it is the consistency you prefer. You can also use a blender but be very careful as the soup will be hot!

cauliflower soup.jpg

Cauliflower/Broccoli Soup (makes about 4 servings)

- 3 C cauliflower, chopped stems and florets
- 2 C broccoli, chopped stems and florets
- 1 small onion, diced
- 1 carrot, diced
- 2 cloves garlic, diced
- 1 container (about 3 C) of vegetable broth
- 1 C nut milk
- 1/3 C nutritional yeast
- 1 Tbsp olive oil
- 1 Tbsp flour
- 1 tsp each: thyme, salt and pepper

- Heat up oil in a large saucepan over medium heat, and add onion. Cook for about 5 minutes. Then add garlic and cook for another 2 minutes.
- Add cauliflower, broccoli and carrot. Cook for about 5-7 minutes.
- Add flour, thyme, nutritional yeast, salt and pepper and stir until flour is incorporated. Then add broth and milk, bring to a boil, then reduce to a simmer and cook covered for about 10 minutes or until veggies are tender.
- Use an immersion blender to blend half the soup, leaving some chunky for texture. You can also blend half in a blender, being careful as the soup will be very hot!

- You can replace fresh veggies with frozen. Just reduce your cooking time by at least half.

leek soup.jpg

Leek Soup (makes about 4 servings)

- 3-4 big leeks, clean and slice (use only white and pale green parts)
- 1 each: large onion, large carrot, celery stalk, large potato, all chopped
- 2 Tbsp of Olive oil (or vegan butter)
- 4 C of veggie broth
- 1 C of white wine or water
- 1 bay leaf, 1 tsp each: thyme, salt & pepper


- Heat oil or butter over medium heat and add leeks, onion, carrots, celery and cook for about 10 minutes, stirring.
- Add broth and wine or water, bay leaf, thyme, salt & pepper and cook over medium heat for about 20-25 minutes. Remove bay leaf.
- Using an immersion blender, blend until it is the consistency you prefer. You can also use a blender but be very careful as the soup will be hot!


Cold Gazpacho Soup (makes about 4 servings)

- 1 large can canned tomatoes with juice
- 1 each: cucumber, red pepper and onion, chopped
- 1 C of tomato juice
- 3 garlic cloves, chopped
- 2 Tbsp of herbs (fresh or dried) thyme, parsley, chives and/or tarragon
- ¼ C red wine vinegar
- 1 tsp cayenne pepper – or a small chopped fresh hot pepper
- ¼ cup each: olive oil and lemon juice

- Put 3/4 of everything  into a blender and blend smooth, then add the rest and blend just a little to keep some chunky. Add salt and pepper to taste. Put in fridge and cool for at least an hour.

- Top with chopped chives and vegan sour cream if you like.
- Switch up veggies - celery, zucchini, green pepper, radish, etc.

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Tortellini Soup (makes about 4 servings)

- 1 Tbsp oil
- 2 carrots, chopped
- 1 large onion, chopped
- 1 medium zucchini, chopped
- 2-3 tomatoes, chopped
- 1 C chopped spinach
- 1 C spinach prepared fresh tortellini
- 4 C of vegetable broth
- 4 cloves garlic, minced
- 1 tsp each: rosemary, oregano, thyme, salt and pepper
- 1 Tbsp red or white wine vinegar
- Vegan Parmesan cheese (optional)

- Add oil to a large pot on medium high heat. Add all ingredients except vinegar and spinach. Bring to a boil and reduce heat to medium and simmer 8-10 minutes.
- Take off heat and add spinach and vinegar and top with Parmesan cheese if using.

- Add whatever veggies you like (broccoli, cauliflower, kale-chop small)


Black Bean Soup (makes about 4 servings)

- 1 Tbsp olive oil
- 1 each: small onion, celery stock, large carrot, chopped
- 3 cloves garlic, chopped
- 2 Tbsp each: of Chili Powder and Cumin
- 4 C veggie broth
- 2 large cans of black beans, drained and rinsed
- 1 large can diced tomatoes
- 1 C frozen or canned corn
- 1 tsp salt & pepper


- Heat up oil in a large saucepan over medium heat and add onion, celery and carrots, cook for about 5 minutes.
- Add garlic, spices and salt and pepper, cook for 2 minutes.
- Add broth, 1 can of beans and tomatoes and cook for 10-15 minutes. Then blend with an immersion blender or food processor. If it is too thick add a bit more broth.
- Add last can of beans and corn and heat for 3-4 minutes.

- Top with fresh cilantro or diced avocado.

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.