Healthy Vegetarian Meals: 33 Fast and Fatigued-Cook Friendly Options
Life can be incredibly fast-paced, with countless demands on our time and energy. With busy schedules, the temptation to rely on unhealthy fast food options can be high. However, healthy vegetarian options that are quick and easy to prepare do exist, and we have compiled 33 tasty options that you can make in under 12 minutes.
1. Avocado and Tomato Salad
A simple, yet delicious salad that can be easily prepared in under 10 minutes. Slice a ripe avocado and half a cup of cherry tomatoes into bite-sized pieces. Toss them together and add a dressing of your choice.
2. Hummus and Veggie Wrap
Spread a tablespoon of hummus onto a whole-wheat wrap, and add in some sliced vegetables of your choice. Roll it up and enjoy!
3. Spicy Sweet Potato Wedges
Preheat your oven to 400°F. Cut up sweet potatoes into wedges and toss them in a mixture of olive oil, paprika, cumin, and salt. Place the wedges on a baking sheet and bake for around 25 minutes, flipping them halfway through.
4. Quinoa and Black Bean Salad
Cook quinoa according to package directions. Add in some black beans, diced tomatoes, and a dressing of your choice.
5. Tuna and White Bean Salad
In a bowl, mix together some canned tuna, white beans, diced onion, and a dressing. Serve it over salad greens.
6. Veggie Omelette
Whisk together two eggs with some milk of your choice. Pour into a hot, oiled pan and add in your choice of vegetables (e.g., tomatoes, onions, mushrooms, bell peppers). Fold the omelette in half and cook until it’s done.
7. Mushroom and Spinach Stir-Fry
In a hot oiled pan, cook up some sliced mushrooms until they’re browned. Add in some fresh spinach and stir until it’s wilted. Add in some salt and pepper to taste.
8. Peanut Butter and Banana Sandwich
Spread peanut butter on a slice of whole-wheat bread, add sliced banana, and top with another slice of bread.
9. Greek Yogurt Parfait
In a bowl, layer Greek yogurt with sliced fruit, granola, and honey.
10. Lentil Soup
In a large pot, sauté onion, garlic, and carrot in olive oil. Add in cooked lentils, diced tomatoes, and vegetable broth. Let everything simmer together for around 10 minutes.
11. Caprese Salad
In a bowl, layer tomato slices, fresh mozzarella cheese, and fresh basil leaves. Drizzle with balsamic vinegar and olive oil.
12. Edamame Salad
Mix cooked edamame with diced cucumber, diced onion, and a dressing of your choice.
13. Chickpea Salad
Mix canned chickpeas with diced red onion, cherry tomatoes, and a dressing of your choice.
14. Egg Salad
Boil some eggs, then slice them up and mix them with mayo, mustard, diced onion, and salt and pepper.
15. Tomato Soup
Sauté some onion and garlic in olive oil until they’re soft. Add in diced tomatoes, vegetable broth, and salt and pepper. Let the soup simmer for around 10 minutes.
16. Roasted Vegetable Salad
Toss your favorite vegetables (e.g., broccoli, cauliflower, zucchini, carrots) in olive oil and roast them in the oven at 400°F for around 20 minutes. Serve them over salad greens and add a dressing of your choice.
17. Avocado Toast
Toast a slice of whole-wheat bread and add sliced avocado on the top. Add salt and pepper to taste.
18. Tofu Stir-Fry
In a hot oiled pan, cook up some diced tofu until it’s browned. Add in some stir-fry veggies (e.g., bell peppers, carrots, broccoli) and stir until they’re cooked. Add salt and pepper to taste.
19. Grilled Cheese Sandwich
Spread some butter on two slices of bread, and place cheese slices between the slices. Grill the sandwich until the bread is toasted and the cheese is melted.
20. Falafel Salad
Mix falafel balls with mixed greens, cucumber, diced tomato, and a dressing of your choice.
21. Pesto Pasta
Cook pasta according to package directions, and mix in some pesto sauce.
22. Stuffed Avocado
Halve an avocado and remove the pit. Stuff it with sliced cherry tomatoes, diced onion, and a dressing of your choice.
23. Broccoli and Cheddar Soup
Sauté some onion and garlic in butter until they’re soft. Add in chopped broccoli and vegetable broth. Let everything simmer until the broccoli is cooked. Add in shredded cheddar cheese and let it melt.
24. Apple and Cheddar Quesadilla
Place apple slices and shredded cheddar on a tortilla. Fold it in half and toast it in a pan until it’s crispy and the cheese is melted.
25. Lentil Curry
Sauté some onion and garlic in olive oil. Add in diced tomato, curry powder, and vegetable broth. Add in cooked lentils and simmer everything together for around 10 minutes.
Slice up some eggplant, zucchini, and tomatoes. Cook them in a hot oiled pan until they’re soft. Add salt and pepper to taste.
27. Cucumber and Cream Cheese Sandwich
Spread cream cheese on a slice of bread. Add sliced cucumber, salt, and pepper. Top with another slice of bread.
28. Brussels Sprouts Salad
Cook Brussels sprouts according to package directions, and mix with diced red onion, sliced almonds, and a dressing of your choice.
29. Asparagus and Parmesan Tartine
Place cooked asparagus on a slice of whole-wheat bread. Add grated Parmesan cheese and toast in the oven until the cheese is melted.
30. Tomato and Mozzarella Flatbread
Place sliced tomato and fresh mozzarella on a flatbread. Bake in the oven at 400°F for around 10 minutes, or until the cheese is melted.
31. Pesto Veggie Pasta
Cook pasta according to package directions. Add in some pesto sauce and mixed veggies (e.g., bell peppers, zucchini, onion).
32. Spinach and Feta Quesadilla
Place spinach and crumbled feta cheese on a tortilla. Fold it in half and toast in a pan until it’s crispy and the cheese is melted.
33. Caprese Panini
Place sliced tomato, fresh mozzarella, and fresh basil on a traditional Italian panini bread. Grill it until the cheese is melted and the bread is toasted.
In conclusion, it’s possible to eat healthy, delicious meals even when you’re short on time and energy. With these 33 vegetarian options, there’s something for everyone. Many of these meals can be easily adapted to suit vegans by substituting a few ingredients, as described in the article. So, the next time you’re pressed for time but want to enjoy a tasty, nutritious meal, refer back to this list.