3 Cheap Easy Vegan Lunch Ideas
Recipes in this Video
Vegan chicken salad is a modern twist on the classic chicken salad, often enjoyed as a healthy lunch option. Originating from the need for plant-based alternatives, this dish uses chickpeas as a protein source, making it accessible and nutritious. It has gained popularity among vegans and those seeking lighter meals, showcasing how traditional flavors can be adapted to fit modern dietary preferences.
Ingredients
- ●chickpeas
- ●celery
- ●red onion
- ●carrots
- ●vegan mayonnaise
- ●mustard
- ●lemon juice
- ●garlic powder
- ●onion powder
- ●salt
- ●black pepper
- ●fresh parsley
- ●walnuts
- ●grapes
- ●dijon mustard
Instructions
- 1Drain and rinse chickpeas, then transfer to a mixing bowl.
- 2Mash chickpeas with a fork or potato masher until chunky.
- 3Finely chop celery, red onion, and carrots, then add to the bowl.
- 4Mix in vegan mayonnaise, mustard, lemon juice, garlic powder, onion powder, salt, and black pepper.
- 5Stir until all ingredients are well combined.
- 6Chop fresh parsley and fold it into the salad.
- 7Add walnuts and grapes, and gently mix to incorporate.
- 8Taste and adjust seasoning as needed.
- 9Serve on a bed of greens or in a sandwich.
- 10Store leftovers in an airtight container in the refrigerator.
Ingredient Alternatives
vegan mayonnaise
Healthier: avocado
Cheaper: plain yogurt
Avocado provides creaminess with healthy fats.
walnuts
Healthier: sunflower seeds
Cheaper: pumpkin seeds
Pumpkin seeds are often less expensive and nut-free.
grapes
Healthier: diced apples
Cheaper: raisins
Diced apples add freshness while raisins are a budget-friendly sweet option.
chickpeas
Healthier: white beans
Cheaper: canned beans
Canned beans are often more affordable and ready to use.
Techniques
Equipment
Also Known As
Vegan tuna salad is a modern plant-based alternative to traditional tuna salad, often made with chickpeas to mimic the texture of tuna. This dish is popular among those seeking healthier, animal-free options and has become a staple in vegan meal prep. With its versatility, it can be served on sandwiches, wraps, or salads, making it a beloved choice for lunch and gatherings.
Ingredients
- ●chickpeas
- ●celery
- ●red onion
- ●dill pickles
- ●vegan mayonnaise
- ●mustard
- ●lemon juice
- ●salt
- ●black pepper
- ●garlic powder
- ●paprika
- ●fresh parsley
- ●avocado
Instructions
- 1Mash chickpeas in a bowl until flaky but still chunky
- 2Finely chop celery, red onion, and dill pickles
- 3Add chopped vegetables to the mashed chickpeas
- 4Mix in vegan mayonnaise, mustard, and lemon juice
- 5Season with salt, black pepper, garlic powder, and paprika
- 6Stir in chopped fresh parsley for added flavor
- 7Taste and adjust seasoning as needed
- 8Serve immediately or chill in the refrigerator for 30 minutes
- 9Enjoy on bread, in lettuce wraps, or with crackers
Ingredient Alternatives
vegan mayonnaise
Healthier: avocado
Cheaper: plain yogurt
Avocado adds creaminess while being nutrient-dense.
dill pickles
Healthier: pickled cucumbers
Cheaper: sliced cucumbers
Sliced cucumbers provide crunch without added sugar.
Techniques
Equipment
Also Known As
Ingredients
- ●1 large whole wheat tortilla
- ●1/2 cup mixed greens
- ●1/4 cup shredded carrots
- ●1/4 cup diced cucumbers
- ●1/4 cup diced tomatoes
- ●1/4 cup sliced avocado
- ●1/4 cup shredded cheese (optional)
- ●2 tbsp ranch dressing or your favorite dressing
- ●1/4 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Lay the whole wheat tortilla flat on a clean surface.
- 2Spread the ranch dressing evenly over the tortilla.
- 3Layer the mixed greens in the center of the tortilla.
- 4Add the shredded carrots, diced cucumbers, diced tomatoes, and sliced avocado on top of the greens.
- 5Sprinkle salt and black pepper over the vegetables.
- 6If using, add the shredded cheese on top of the veggies.
- 7Fold the sides of the tortilla inward, then roll it up tightly from the bottom to the top.
- 8Slice the wrap in half diagonally for easier eating.
- 9Serve immediately or wrap in foil for later.
Equipment
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