Foster isn’t trying to win Pinterest with these lunchboxes. In fact, she opens the video by explaining that she has three kids, a limited morning window, and like most of us, zero desire to prep lunch the night before. “I only have about five minutes to get it finished and then get us out the door,” she says.

The video features 11 plant-based lunches that are built around variety, protein, and most importantly, foods her child actually eats. Peanut butter, tofu, vegan deli slices, and fortified plant milks all play a role in helping her vegan kid get the calories and nutrients they need. Foster even runs each meal through Cronometer to check for protein content, which often exceeds the daily recommended amount for her child’s age group.

Read more: Peanut Butter Noodles: A Weeknight Favorite

Kid-friendly packed lunches

Her child’s school has no restrictions on common allergens like peanuts or tree nuts, which gives her greater flexibility in what she packs. But she also includes plenty of creative, kid-friendly lunch ideas suitable for schools that ban different food allergens.

Here’s a breakdown of some of her favorite lunches, why her kid likes them, and how they contribute to a balanced vegan diet. You can find her full line-up of lunches in the below video.

Peanut butter sandwich with carrot sticks, hummus, and blueberries

Foster likes this one for its ease, balance, and the fact that it does not include anything unhealthy. “You’ve got vitamin A from the carrots… antioxidants from the blueberries… we have lots of healthy carbs, we have lots of healthy fat from the peanut butter, from the hummus as well.”

It’s basic, fast, and a regular in the rotation.

Deli slice sandwich with vegan cheese, cantaloupe, and Smokehouse almonds

One of her kid’s favorites: a sandwich with vegan mayo, dairy-free cheese, and deli slices. Paired with cantaloupe and smokehouse almonds, it checks the flavor and nutrient boxes.

Foster highlights the cantaloupe for its vitamin C, which helps with iron absorption.

Baked tofu, cinnamon and apple wrap, pretzels, fruitlet gummies, and cantaloupe

A creative spin with a wrap that combines peanut butter, cinnamon, and apple slices. It was such a hit, Foster made it again the next day. This one also features baked tofu, pretzels, fruit gummies, and of course, cantaloupe. Foster says she’s made the tofu for years and her kid now loves it.

“They ate all of this during lunch,” she says – which, let’s be honest, is a win in any parent’s book.

Homemade pizza with strawberries and a Larabar

A slice of Sunday’s leftover homemade pizza made with a pizza stone and mostly whole wheat dough, vegan pizza cheese, tomato basil sauce, and plant-based crumbles. “The red sauce is just the Trader Joe’s… marinara,” she explains.

Rounded out with strawberries, a Larabar, and a marshmallow. Easy and delicious!

Cheesy slices sandwich with strawberries and a marshmallow

Another sandwich lunch, this time with vegan cheese, deli slices, mayo, and whole wheat bread, served with strawberries and a marshmallow treat. Quick and reliable.

Garlic deli sandwich with carrot sticks and a homemade granola bar

This sandwich features vegan mayo and deli slices on whole wheat sprinkled with garlic grown in the backyard (yes, really). “I swear, that’s still my top tip for getting kids to eat vegetables is to just grow stuff. They will be so excited to go out and pick it and eat it,” says Foster.

Served with carrot sticks and peanut butter, her kid’s preferred veggie dip, and a dense, homemade granola bar made with multiple nuts and toasted oats.

Foster calls the bar “the perfect level of sweetness,” noting that one little rectangle is very dense and packs lots of calories.

But what about the protein?

Foster tackles the age-old vegan question head-on. She entered all the lunches into Cronometer, revealing that most hover around or exceed 15 grams of protein, which is more than enough for a school-aged child’s lunch.

“Even with a kid being vegan, possibly needing a bit more protein due to bioavailability issues… if your kid is eating a variety of food – not just fruit, veggies, and rice – it’s pretty much impossible for them to not get plenty of protein,” she says.

Foster recommends ensuring vegan kids get B12 (through supplements), iodine (via a multivitamin), and vitamin A (from carrots and sweet potatoes). She also encourages parents to lean on fortified plant milks for calcium and keep iron and omega-3s in mind.

You should always consult your doctor if you have questions about your child’s diet.

For those curious about the lunchbox itself, she uses a leakproof bento-style box, which she hand washes and has found durable and ideal for early elementary-aged kids.

And as for what really matters? “This is all stuff that my kid likes – or at least doesn’t hate,” she says. That’s the goal.

You can find more plant-based tips and recipes on the Unnatural Vegan YouTube channel.

Read more: Budget-Friendly Vegan Meal Prep Ideas – Under $10 Per Day

This article was written by Editorial Team on the PBN Website.

Tofu pairs beautifully with apples, red onions, and red pepper, all brought to life with a punchy marinade made from tamari, miso paste, maple syrup, lemon juice, and a touch of sesame oil. It’s the kind of umami-rich glaze that caramelizes just right over the grill.

Whether you’re hosting a backyard BBQ or packing for a picnic, these skewers are a simple yet crowd-pleasing option that prove plant-based food can be full of flavor. Serve them hot off the grill or chill them for a refreshing side dish.

Read more: 11 Savory Vegan Peanut Butter Recipes

A vegan BBQ dish to remember

This tasty, protein-packed dish is sure to be a crowd-pleaser at your summer BBQ

5 from 1 vote

Servings3

Ingredients

• 1 block of tofu
• 1 Jazz apple
• 2 red onions cut into small quarters
• 1 red pepper – deseeded and cut into pieces

For the marinade:

• 1 tbsp tamari sauce
• 1 tsp miso paste
• 1 tsp maple syrup
• The juice of 1/2 lemon
• 1/2 tbsp sesame seed oil

Instructions

• Mix all the marinade ingredients into a small bowl. Cut the tofu into cubes, place into a large bowl and pour over the marinade. Cover it with a plate and let it marinate for 2-3 hours or even better overnight if you can.
• Assemble the skewers by alternating the vegetables and apple with tofu. You should have some marinade left at the bottom of the bowl.
• Brush it all over the skewers, making sure all the veggies are coated.
• Cook the skewers on the BBQ for about 5-6 minutes each side or until the veggies are cooked.

Read more: Grilled Peaches With Raspberry Glaze And Coconut Cream

This article was written by Editorial Team on the PBN Website.

This recipe comes from Jenné Claiborne’s cookbook Sweet Potato Soul Vegan Vibes. It uses chickpeas instead of eggs and artichoke hearts as a replacement for tuna. It delivers all the taste of a classic niçoise salad without any animal ingredients at all.

Read more: How To Make This ‘Magical Mushroom’ Hummus

Naked niçoise salad

Make no mistake, this vegan niçoise salad is stripped of eggs and tuna, but it is fully dressed in top-notch flavor and texture. To veganize, chickpeas stand in for eggs, and artichoke hearts for tuna. The roasted veggies, salty capers, and quality olive oil make this vegan version shine so bright. Finish it off with homemade niçoise dressing. There are a lot of beautiful salads in this cookbook, but this might be the prettiest.

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Servings4

Ingredients

• 1/2 pound little red or multicolored potatoes, halved
• 1 & 1/2 tbsp extra virgin olive oil or avocado oil
• 1/2 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp sea salt, plus more to taste
• 1/2 tsp freshly ground black pepper
• 1 bunch asparagus, woody ends trimmed
• 8 romaine lettuce leaves
• 8 radicchio leaves (or use more romaine if you can't find rachicchio)
• 1 & 1/2 cups cherry tomatoes, halved
• 1 cup jarred marinated artichoke hearts
• 1 can chickpeas, drained and rinsed
• 1/4 cup jarred green or black olives, pitted and halved
• 2 tbsp capers
• Vegan niçoise dressing (there are plenty of recipes online)
• Sprigs of parsley, mint, basil, and/or fennel, for garnish

Instructions

• Preheat the oven to 375F
• In a bowl, toss the potatoes with 1 tablespoon of the oil, then sprinkle on the oregano, garlic powder, salt, and pepper. Spread evenly in a 9 x 13-inch baking dish and roast until tender, 30 to 35 minutes
• Toss the asparagus in the remaining 1/2 tablespoon of oil, spread on a baking sheet, and roast at the same time as the potatoes, until fork-tender, about 20 minutes. (Alternatively, toss the asparagus in the oil and grill in an indoor grill pan or an outdoor grill.)
• Place the romaine and radicchio leaves onto plates. Top with the roasted potatoes, asparagus, tomatoes, artichoke hearts, chickpeas, olives, and capers.
• Drizzle the dressing over the salads. Garnish with fresh herbs.

Excerpted from SWEET POTATO SOUL VEGAN VIBES by Jenné Claiborne. Copyright © 2025 by Jenné Claiborne. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Read more: This Beluga Lentil Salad Is A Protein-Packed Vegan Lunch

This article was written by Jenné Claiborne on the PBN Website.

This beluga lentil salad, which comes from plant-based chef Antonio Alderuccio, features a wide variety of tasty and wholesome ingredients. Beluga lentils are small, black lentils named for their resemblance to caviar. Their firm texture and ability to hold their shape when cooked make them ideal for salads, adding a hearty bite while absorbing dressings and seasonings well.

As well as the lentils, you’ll need ingredients like romano peppers, red onion, and cherry tomatoes for this recipe (though you can customize it however you like). The dressing is made from extra virgin olive oil, rice vinegar, dijon mustard, and herbs. The secret ingredient in this salad is fresh mint, which gives it a refreshing taste that’ll have you craving it throughout the spring and summer months.

Read more: Silky Butter Beans With Roasted Corn And Hazelnuts

Beluga lentil salad

This dish is one of my favourite recipes, and I am fond of it for two significant reasons. The first is that it reminds me of a Turkish dish I used to eat at the first restaurant where I worked as a kitchen porter. It was summer, in London, and this fresh dish brought back some flavours of my homeland. The second reason, equally important, is that it was the first dish I cooked at home for my wife, Laura. She fell in love with my cooking because of this dish. I hope it becomes your favourite, too.

No ratings yet

Cook Time25 minutes mins

Prep Time20 minutes mins

Servings4

Ingredients

• 400 g black beluga lentils
• 200 g romano peppers, finely chopped
• 200 g red onion, finely chopped
• 100 g cherry tomatoes, finely chopped
• 2 tbsp extra virgin olive oil
• 2 tsp flaked sea salt
• ½ lemon, juiced
• Dried chili (red pepper) flakes
• 2 tbsp dijon mustard
• 2 tbsp rice vinegar
• 50 g fresh chives, finely chopped
• Fresh mint or oregano leaves

Instructions

• In a large saucepan, add the beluga lentils and cover with 1.2 litres (4¾ cups) of cold, unsalted water. Place over a medium heat and bring to a boil. Cook for 20–25 minutes or until the lentils are tender but still firm and easy to chew. Drain and rinse the lentils under cold running water until cool.
• Transfer the drained lentils to a large bowl. Add the chopped vegetables, extra-virgin olive oil, salt, lemon juice and stir to combine. Add the dried chilli flakes, to taste.
• In a separate small bowl, mix together the dijon mustard and rice vinegar. Pour over the salad and stir to combine.
• Divide the salad between 4 plates and sprinkle with the chives and mint or oregano leaves, to taste and then serve.

TIP: Serve immediately or transfer to an airtight container and chill in the fridge for up to 3 days. Bring up to room temperature before serving.

 

 

 

This recipe was republished with permission from Veganissimo! by Antonio Alderuccio, Published by White Lion, £20.00, April 10th 2025

Read more: Quick And Easy Roasted Aubergine And Broccoli Lentil Curry

This article was written by Antonio Alderuccio on the PBN Website.

With a creamy, umami-rich peanut butter sauce, a touch of spice, and the perfect balance of sweetness, salt, and heat, these noodles are both comforting and refreshing. They’re also highly adaptable – ideal for tossing in whatever vegetables or proteins you have on hand.

Many of the ingredients, such as soy sauce, peanut butter, and sugar, are likely already in your pantry. A hint of gochugaru (Korean red pepper flakes) gives the sauce a gentle heat, while garlic and scallions (or leek) provide depth and aroma. Everything is tossed with chewy wheat noodles, making for a dish that’s simple yet packed with flavor.

Perfect for warm weather meals, meal prep, or a quick lunch, these cold peanut butter noodles are a go-to for plant-based eaters and anyone who loves bold, satisfying flavors.

Read more: Easy Vegan Drunken Noodles

Cold peanut butter noodles

Peanut butter noodles are going to become your go-to recipe once you realize how easy they are to prepare and how irresistible their flavor is. All you need to make this scrumptious peanut dressing are a few basic staples that you probably already have in your pantry. This dressing pairs well with anyAsian noodle, so choose your favorite and enjoy!

No ratings yet

Prep Time5 minutes mins

Servings1

Ingredients

• 3 tbsp vegetable oil or other neutral oil
• 3 garlic cloves, minced
• 2 scallions or 1 small leek (white and green parts), finely chopped
• 1 tbsp superfine sugar
• 1 tbsp gochugaru (ground or flakes)
• 2 tbsp light soy sauce
• 3 tbsp peanut butter
• 3.5 ounces (100g) wheat noodles (such as ramen)

Garnish

• 1 scallion or small leek (green parts only), thinly sliced
• 1 tbsp crushed peanuts

Instructions

• To make the dressing, heat the oil in a frying pan over medium heat. Add the garlic and scallions and cook until they begin to brown. Add ¼ cup (60 ml) water, the sugar, gochugaru, soy sauce, and peanut butter. Stir to create a smooth and creamy consistency. Remove from the heat, pour into a large bowl, and set aside to cool.
• Bring a pot of water to a boil and cook the noodles according to the package instructions until tender, 2 to 5 minutes.(Or follow the directions on page 20 if you are using homemade udon noodles.) Drain, then rinse under cold water to prevent the noodles from cooking further, until they are cold to the touch. Drain well.
• Add the noodles to the dressing and mix well. If the dressing is too thick, add a little more water.
• Garnish with the sliced scallion and crushed peanuts and serve.

Recipe from Oodles and Oodles of Vegan Noodles: Soba, Ramen, Udon & More © Éditions La Plage, 2023. English-language translation copyright © 2023 by The Experiment, LLC. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. theexperimentpublishing.com.

Read more: 7 High Protein Vegan Chickpea Curry Recipes

This article was written by Cheynese Khachame on the PBN Website.

This recipe features in Elly Smart’s cookbook Elly’s Plate. It features simple ingredients like quinoa, chickpeas, vegetable stock, red onion, tomato, and cucumber.

Making the tofu feta is a lot easier than you think. All you need to do is combine the key ingredients – which include olive oil, lemon, white miso paste, nutritional yeast, oregano, garlic, and salt – with firm tofu. This creates a plant-based take on feta cheese that’s very reminiscent of the original dairy version.

Serve this bowl for lunch, dinner, or whenever you fancy. It’s great for meal-prep and an ideal post-gym dish.

Read more: Boozy Butter Beans And Greens Is The Ultimate Brunch Dish

Vegan quinoa bowl with tofu feta

Republished with permission from DK Publishing, recipe from Elly’s Plate © 2024 by Elly Smart. Photography by Jo Sidey.

Read more: This Caesar Chickpea Pitta Pocket Is The Ultimate Veganuary Lunch

This article was written by Elly Smart on the PBN Website.

Scrambled tofu is made by crumbling firm tofu and seasoning it with spices and ingredients for flavor and color. Common seasonings include turmeric for its yellow hue, nutritional yeast for a savory, cheesy taste, and black salt (kala namak) for its egg-like flavor due to its sulfur content. This Natlicious Food recipe serves the scrambled tofu alongside protein-packed kidney beans, hummus, purple cabbage, spring onions, and avocado cream in a burrito wrap. It’s great for lunch, brunch, breakfast, or any meal you fancy.

Read more: How To Make Vegan Chocolate Granola

Scrambled tofu burrito

This scrambled tofu burrito is packed with protein and flavour! It's easy to make, and works well for pretty much any time of day.

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Servings1

Ingredients

Beans:

• 1 onion
• 1 garlic clove
• 2 tbsp olive oil
• 1/2 tsp of each oregano, chilli flakes, smoked paprika, curry and garlic powder
• Salt and pepper
• 1 tsp tomato paste
• 240 g red kidney beans, drained and rinsed

Scrambled tofu:

• 240 g firm tofu
• 1 tbsp olive oil
• 1/2 tsp of each turmeric, kala namak, oregano and garlic powder
• 1 tsp nutritional yeast
• 50 ml soy milk
• 1/2 tsp dijon mustard

Serve with:

• 2 wraps
• Hummus
• Purple cabbage
• Spring onions
• Avocado cream

Instructions

• Cut the onion and grade the garlic.
• In a pan, on a medium heat, sauté the onion with the olive oil and a pinch of salt.
• Once it's translucent, add the garlic, spices and tomato paste and cook for a couple of minutes before you add 180ml of water.
• Add the beans, lower the heat and simmer for 10-15 minutes.
• Crumble the tofu, and add it in a pan, with olive oil and the spices.
• Saute for a couple of minutes, then add the milk and mustard and combine.
• Cook on low, stirring occasionally until the milk has been absorbed.
• Spread the hummus on the wraps, add some cabbage and spring onions, add the beans and tofu, fold it and place it in warm pan for a minute.
• Serve it with avocado cream

This recipe was republished with permission from Natlicious Food. You can view the original recipe here.

Read more: 20 High Protein Breakfast Ideas

This article was written by Natali Eleftheriou on the PBN Website.

Read more: There’s More To Chickpeas Than Hummus, Try These 6 Creative Vegan Recipes

Chickpeas, also known as garbanzo beans, are a versatile legume widely renowned for their high nutrient content. They are an excellent source of plant-based protein, offering essential amino acids that support muscle growth and repair. Rich in fiber, chickpeas contribute to digestive health, supporting a healthy gut microbiome.

In plant-based cooking, chickpeas are popular for their adaptability and mild, nutty flavor, making them a staple in various dishes worldwide. They serve as a primary ingredient in popular foods like hummus and falafel and are easily incorporated into salads, soups, and stews. Chickpeas also work perfectly in bowls, as this recipe proves. Here’s how to make it.

Read more: 15 High Protein Vegan Lunch Ideas

This dish is perfect for those busy days where you don't have time to cook an elaborate meal, but still want something tasty and healthy. It's packed with protein, tastes amazing, and takes just 10 minutes to make.

4.35 from 40 votes

Duration10 minutes mins

Cook Time10 minutes mins

Servings1 person

Ingredients

• 1 tsp extra virgin olive oil
• 1 shallot or small yellow onion, sliced
• Pinch of salt
• 2 cloves of garlic, grated or crushed
• 1 tin of chickpeas (with liquid)
• 1 tin of whole plum tomatoes
• 150 g fresh spinach
• 2 tbsp vegan cream cheese
• 1 tbsp vegan basil pesto
• Juice of 1/2 a lemon
• 2 tsp olive oil
• Salt and pepper to taste

To serve

• Toasted fresh bread

Instructions

• Heat a large skillet over medium heat and add the olive oil and sliced shallot alongside a pinch of salt. Once softened, add the garlic.
• Pour in the entire tin of chickpeas – including the chickpea water. Briefly stir and add the entire tin of plum tomatoes. Bring to simmer for five minutes.
• Add the fresh spinach and once wilted, stir in the vegan cream cheese and remove from the heat.
• Transfer the chickpeas to a serving bowl. Mix the basil pesto with lemon juice and olive oil and drizzle it over the beans.
• Season to taste with salt and pepper and serve alongside freshly toasted bread to dip in.

Read more: 11 Vegan Packed Lunches To Take To The Office

This article was written by Romina Callwitz on the PBN Website.

Read more: What Is Black Salt? The Popular Secret Ingredient In Plant-Based Cooking

Sandwiches are the most obvious choice for an office packed lunch. These are often made with meat, dairy, eggs, or a combination of all three – but they are now easier than ever to make plant-based. On this list, you’ll find sandwiches made from a wide range of wholesome plant-based ingredients, like apple, chickpea, and tempeh. Pasta salads are also an easy vegan office packed lunch to prepare in advance. You can use pretty much any veggies you have on hand for these, and the following recipes will show you how to make vegan takes on Greek and caesar pasta salads. Also on this list, you’ll find salad jars, chopped salads, and lots and lots of beans.

Vegan office packed lunches

All of the following lunches can be made in advance and keep well in the fridge. They feature a wide range of veggies and vegan proteins that can suit pretty much any mood you’re in. Feel free to chop, change, and add additional ingredients if you wish, and you can also use up any leftover veggies you have for most of them. Enjoy!

Read more: 10 Vegan Tahini Recipes

Greek-inspired jarred salad

Traditional Greek salads tend to include dairy in the form of feta, but there are now countless vegan alternatives to this popular cheese you can use. Vegan feta is often easy to find in grocery stores and supermarkets, or you can even make your own using one of the many vegan feta recipes available. This salad, which comes from Natlicious Food, also uses ingredients like millet, chickpeas, cucumber, kalamata olives, and red onion.

Find the recipe here.

High-protein couscous salad jar

Jarred salads are a bit of a running theme on this list – and for good reason. They are straightforward to prepare in advance, store well in the fridge, and can easily be moved into a tupperware box to be transported to work if you prefer. This creation, which comes from FitGreenMind, features wholesome ingredients like pearl couscous, red pepper, hummus, and some harissa for spice. It’s packed with protein from the tofu, and you can use pretty much any salad items you have in your fridge.

Find the recipe here.

Apple chickpea salad sandwich

Apple and chickpea aren’t the most obvious pairing in the world, but trust us – you’ll come back to this vegan sandwich again and again. It comes from Kiki Nelson’s cookbook Plantifully Simple, and is a great alternative to a chicken salad sandwich. You’ll need ingredients like celery, coconut yogurt, and red onion, alongside the apple and chickpea, and it’s best served on some whole grain bread.

Find the recipe here.

Bean, orzo, and pesto salad

If you’re feeling particularly productive this Sunday, you could try meal-prepping for the entire week with this bean, orzo, and pesto salad. It comes from Plant Baes, and is protein-rich and packed with nutritious veggies. The vegan feta is a must here, giving it a wonderful tangy flavor.

Find the recipe here.

Bánh mì mason jar salad

The final jarred salad on this list is Vietnamese-inspired, and the dressing brings this salad to new heights. It features tasty cupboard-friendly ingredients, including rice vinegar, olive oil, and coconut oil. Tofu and quinoa bring the protein, while veggies like carrots, spring onions, and radishes provide extra nutrition. This salad comes from Kris Carr.

Find the recipe here.

Greek pasta salad

Most of us will be familiar with Greek salad – but have you ever considered adding pasta into the mix? That’s exactly what The Garden Party did with this creation. By adding in your favorite pasta, this Greek salad becomes a hearty and substantial meal that’ll keep you full for the working day. As well as the pasta, you’ll find classic ingredients like olive oil, oregano, kalamata olives, and plant-based feta.

Find the recipe here.

BBQ tempeh and apple slaw sandwich

Of all the vegan sandwich ingredients, tempeh may be one you’re less familiar with. A staple in Indonesian cuisine, tempeh is relatively harder to find in the UK and USA – but it’s been skyrocketing in popularity in recent months. Packed with protein and great for gut health, the fermented soy product works very well in this sandwich. Its savory taste is complemented by the sweetness of the apple, and this sandwich has all the makings of a classic.

Find the recipe here.

Caesar pasta salad

Another classic salad made even better by pasta. This recipe, which comes from Rebecca Hincke’s book The Vegan Pasta Cookbook, features a homemade vegan caesar dressing. Traditional caesar salads tend to be heavy on animal products, with the dressing usually containing ingredients like mayonnaise, anchovies, and parmesan. This version, however, uses cashews for its creaminess, along with the likes of miso, mustard, and almond parm.

Find the recipe here.

BBQ chickpea chopped salad

This incredible salad tastes as good as it looks. It comes from Danielle Brown’s cookbook HealthyGirl Kitchen, and features a wide range of colorful and nutritious vegan ingredients. The secret ingredient in this salad is the crushed corn chips, which gives it a great crunch. Chickpeas bring a good dose of plant protein, and we bet this incredible hemp dressing will become a staple in your kitchen.

Find the recipe here.

Three bean salad

Three bean salads are a classic vegan lunch, and this one features a combination of chickpeas, kidney beans, and black beans. It comes from Dreena Burton’s Let Them Eat Vegan cookbook, and requires just a few simple ingredients. The flavor comes from a combo of maple syrup, mustard, sea salt, pepper, garlic, and apple cider vinegar, as well as some thoughtfully chosen vegetables.

Find the recipe here.

Lentil salad

Another classic vegan lunch, this lentil salad is a perfect lunch for the warmer months. It features fresh salad like tomato, cucumber, and peppers, alongside a very simple but very tasty dressing consisting of mustard, olive oil, cumin, garlic powder, salt, and black pepper. This is another The Garden Party creation.

Find the recipe here.

Read more: How To Make ‘Any Bean’ Tofu

This article was written by Polly Foreman on the PBN Website.

Read more: 11 Vegan Italian Recipes

This vegan risotto with asparagus and lemon is packed full of flavor. It’s very straightforward to make, and uses nutritional yeast in place of parmesan to give it its cheesy flavor.

Risotto is a traditional Italian dish often made from arborio or other short-grain rice varieties (this one uses farro, which is a type of wheat). The grain is cooked slowly in broth, with the liquid being added gradually and stirred frequently, allowing the grain to absorb the flavors.

Read more: 9 Vegan Lunches To Make In October

This vegan risotto is packed with nutritious vegetables, easy to make, and perfect for date night

No ratings yet

Duration40 minutes mins

Cook Time40 minutes mins

Ingredients

• 4 cups low-sodium vegetable stock, warmed
• 2 tbsp extra virgin olive oil
• 2 shallots, finely chopped
• 2 cloves garlic, minced
• 1 & 1/2 cups pearled/quick cooking farro*
• 1/2 tsp salt
• 1/8 tsp black pepper
• 1/2 bunch asparagus, trimmed and chopped into 1” pieces (about 1 cup)
• 1 cup frozen green peas
• Zest of 1 fresh lemon (about 2 teaspoons)
• 2 tbsp finely chopped fresh parsley
• 1 tbsp nutritional yeast (optional)

Instructions

• In a small saucepan, heat the stock and keep warm over low heat.
• In a large, heavy bottomed pot, heat extra virgin olive oil over medium heat. Add shallots and garlic and cook, stirring frequently, until shallots are translucent, about 2-3 minutes.
• Add farro and cook an additional minute, stirring often. Add salt, pepper and 1 cup of vegetable stock. Let simmer, stirring frequently, until most of stock has been absorbed, about 4-5 minutes. Continue adding the remaining stock, 1 cup at a time, stirring frequently, for approximately 20 minutes, or until farro is cooked through and slightly chewy.
• Add chopped asparagus and frozen peas with the last addition of stock – let simmer, while stirring frequently, a final 6-7 minutes, or until stock has been absorbed, asparagus is crisp tender and peas are warmed through.
• Remove from heat. Stir in lemon zest, parsley, and nutritional yeast (if using). Add additional salt and pepper to taste, if necessary.

Notes: If using whole farro, be sure to soak farro overnight and drain/rinse when ready to use. For gluten free option, use 1 ½ cups of short grain brown rice.

This recipe was republished with permission by Kris Carr. You can find the original here, and a link to her Instagram here and her podcast here.

Read more: 6 Protein-Packed Vegan Bean Stew Recipes

This article was written by Kris Carr on the PBN Website.

Read more: 20 Easy Tofu Recipes To Up Your Daily Protein

This Natlicious Food creation requires just a few simple ingredients. Firm tofu is the main one, alongside a bread of your choice (she uses baguette), spring onions, cucumber, plenty of hot sauce, mayo, herbs, and more.

Tofu is a nutrient-dense food that offers several health benefits. It’s an excellent source of high-quality protein, containing all nine amino acids humans need. Tofu is also packed with essential nutrients such as calcium, magnesium, iron, and various vitamins, contributing to bone health.

Read more: 7 Vegan Fall Breakfast Ideas

Fiery tofu sandwich

Today, I'll show you how to make the most delicious sandwich at home! It's packed with flavour, it has a nice kick to it from the hot sauce I’m using, and the glaze at the end takes it to another level!

No ratings yet

Duration30 minutes mins

Cook Time10 minutes mins

Prep Time20 minutes mins

Servings2 people

Ingredients

• 2-3 tbsp vegetable oil
• 250 g firm tofu

Wet

• 300 ml soy milk
• 1 tbsp apple cider vinegar
• 3 tbsp hot sauce of your choice

Dry

• 100 g breadcrumbs
• 1 tsp dried oregano
• 1 tsp fajita seasoning
• Pinch of salt

Glaze

• 3 tbsp maple syrup
• 3 tbsp hot sauce
• 3 tbsp soy sauce
• 1 garlic clove, grated

Sauce

• 3 tbsp vegan yogurt
• 3 tbsp vegan mayo
• 1 tbsp hot sauce

Serve with

• Bread of choice
• Arugula
• Spring onions
• Cucumber

Instructions

• In a large bowl add the soy milk and apple cider vinegar and combine, then set aside for a couple of minutes to thicken up. This is our buttermilk.
• Cut the drained tofu in 1cm slices.
• Add the hot sauce in the buttermilk and mix, then add the tofu slices and let them soak up the flavour for 10-15minutes.
• In the meantime, in a separate bowl, combine all the dry ingredients, then add one by one the tofu slices in the dry mixture to coat it.
• Set aside, until you have coated all the slices.
• Add the oil in a pan, and shallow fry your tofu on a medium heat for 2-3 minutes on each side or until golden.
• Fry them in batches and once golden, place on a plate lined with some kitchen paper to absorb any excess oil.
• In a small saucepan, on a low heat, add all the ingredients for the glaze and cook for 3-4 minutes.
• While waiting, prepare your sauce by combining the yogurt, mayo and hot sauce.
• Once the glaze is ready, carefully add the tofu slices in and coat them.
• Serve with your bread of choice, spread some sauce, add some greens, the tofu, sliced cucumbers, spring onions and some extra Tucan lava hot sauce, if you can handle some extra heat!

*Instead of vinegar, you can also use lemon juice.

*Instead of frying the tofu, you can bake or air fry it, just drizzle some oil on top and increase the cooking time to 20 minutes.

This recipe was republished with permission from Natlicious Food. You can view the original recipe here.

Read more: 10 Easy Vegan Sandwiches For A Quick Lunch

This article was written by Natali Eleftheriou on the PBN Website.

Read more: 5 Nutritious Vegan Meal Prep Recipes

This Natlicious Food recipe shows you how to make a Greek-inspired layered salad. Featuring classic ingredients like kalamata olives, plant-based feta, cucumber, and red onion, we bet you’ll come back to this salad again and again.

Whether you’re packing food for school, work, or just a day at home, this salad works well for any lunch. The addition of chickpeas adds an extra dose of protein. Beyond protein, chickpeas are rich in fiber, iron, and other key nutrients, supporting heart health and digestion.

This recipe also uses millet. Millet is a small, gluten-free grain that has been a staple crop in Asia and Africa for thousands of years. It’s rich in essential nutrients, including protein, fiber, magnesium, and iron, and has a low glycemic index, which may help regulate blood sugar levels. Millet is available to buy at large supermarkets and health food stores.

(NB: This recipe looks great in a jar, but you can easily make it without if you prefer)

Read more: 15 High Protein Vegan Lunch Ideas

Jarred salad

Summer might be winding down, but the warm weather is still here to stay! Let's savour these final sunny days with this stunning millet salad. Its layered presentation in a jar adds a touch of elegance, but don't be fooled – it's incredibly easy to make. Whether you're eager to kick off the new season or simply enjoying the last days of summer, this refreshing salad is a must-try!

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Servings2

Ingredients

• 120 g millet
• 1 red onion
• 1 green pepper
• 1 cucumber
• 240 g chickpeas, from a can, drained and rinsed
• 50 g plant-based feta
• 10 kalamata olives
• A handful of fresh coriander

Dressing

• 6 tbsp olive oil
• 3 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• Salt and pepper
• 1 tsp of each dried oregano and garlic granules

Instructions

• Cook the millet according to the package instructions, I cooked mine for 20 min with double the amount of water and a pinch of salt.
• Chop the onion, pepper, cucumber and coriander and set aside.
• Crumble the feta with your hands or a fork and set aside.
• Then prepare the dressing, by adding all the ingredients in a small jar, cover it and shake it to combine well.
• Once the millet is cooked and cooled down, we will assemble our jars.
• I have 2 jars of 750ml, and I start by adding half of the dressing in the bottom of each jar.
• The next layer in millet, followed by the drained and rinsed chickpeas, and then the veggies, peppers, olives, onions and cucumbers.
• I finish it off with the crumbled feta and the coriander leaves.
• When you are ready to serve, empty the content of the jar in a bowl, mix to combine and enjoy!

Notes:

*The order of the veggies, doesn’t really matter, as long as you start with the dressing, millet and chickpeas.

*Store it in the fridge for up to 4 days.

*You don’t need a jar to make this delicious salad, any container will work just fine, but keep the dressing on the side if you are not using a jar.

This recipe was republished with permission from Natlicious Food. You can view the original recipe here.

Read more: 25 High Protein Vegan Recipes

This article was written by Natali Eleftheriou on the PBN Website.

Read more: 20 Easy Tofu Recipes To Up Your Daily Protein

Using chickpeas in a sandwich may sound strange at first. Sandwiches are traditionally associated with meats and cheeses, and plant ingredients hardly ever get to be the star ingredient in most conventional recipes. With the rising popularity of vegan sandwiches, however, has come an influx of incredible recipes showcasing the versatility of chickpeas as a protein-packed and tasty filling.

Chickpeas, also known as garbanzo beans, are believed to have originated in the Middle East, with evidence of their cultivation dating back over 7,000 years. They are highly nutritious, offering a rich source of protein, dietary fiber, vitamins, and minerals such as iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K. They’re a great addition to plant-based diets, and also tend to be cheap and easy to find in supermarkets.

Read more: 5 Quinoa Recipes (And The Health Benefits Of The Food)

Vegan chickpea sandwich fillings

Chickpeas are popular in vegan sandwiches because their high protein content makes them an excellent meat substitute. They are also hugely versatile, and work well with a variety of different flavors.

From “tuna” salad to mushroom houmous, here are five chickpea sandwich fillings to try.

Oil-free chickpea tuna

If you’ve recently dropped fish from your diet and are craving tuna sandwiches, this Clean Food Dirty Girl chickpea sandwich filling is a great one to try. Simple ingredients like onion, celery, and lemon juice are used alongside the chickpeas, and they’re blended together in a food processor. This oil-free recipe has all the makings of a classic, and we bet you’ll come back to it again and again.

Find the recipe here.

Smashed chickpea sandwich

This smashed chickpea sandwich is unbelievably flavorful, with the likes of tahini, sundried tomatoes, basil, and vegan feta bringing it together. It comes from FitGreenMind, and is ready in just 15 minutes. If you’ve never mashed chickpeas before, doing so gives them a satisfyingly smooth texture with an added bit of crunch.

Find the recipe here.

Apple chickpea salad

Adding apple into a savory sandwich may seem odd, but the sweetness pairs perfectly with the salty flavors of this Kiki Nelson sandwich filling. It features in her book Plantifully Simple, and uses coconut yogurt to give it a creamy consistency. Serve this filling alongside sprouts and lettuce for a wholesome vegan sandwhich you’ll be craving for days after.

Find the recipe here.

Chickpea tuna mayo

Tuna mayo is one of the most popular sandwich fillings around, and vegans no longer need to miss out. This Cupful of Kale recipe uses capers to give this filling a salty taste, alongside ingredients like wholegrain mustard, red onion, and celery.

Find the recipe here.

Creamy mushroom houmous

And finally, what would a chickpea sandwich filling round-up be without houmous? Probably the most famous chickpea recipe around, houmous is a go-to when it comes to vegan sandwiches. This Healthy Holistic View recipe shows you how to make mushroom houmous, which adds a new creamy twist to the classic. Serve it alongside roasted vegetables, vegan meat, or just on its own.

Read more: You Can Make This Oil-Free Vegan Mayo At Home Using Cashews

This article was written by Polly Foreman on the PBN Website.

Read more: 5 Quinoa Recipes (And The Health Benefits Of The Food)

This high protein vegan lunch is ready in just 15 minutes, so it’s perfect if you’re pushed for time in your lunch break. It’s a Natlicious Food creation, and features classic sandwich condiments like mayo and dijon mustard alongside firm tofu, carrot, spring onion, celery, chili, and some seasonings.

Read more: 15 Calcium-Rich Vegan Recipes

This 15-minute recipe is a life saver this summer, there's no cooking required, just a chopping and mixing and you are all set! I love having it after a beach day, as is refreshing and light but at the same time delicious and filling.

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Duration15 minutes mins

Prep Time15 minutes mins

Ingredients

• 2 tbsp plant-based mayonnaise
• 1 tsp Dijon mustard
• Juice of half lemon
• Pinch of salt and pepper
• 1 tsp of each dried oregano and garlic granules
• 1 spring onion
• 1 finger chili
• A handful of celery leaves and coriander
• 1 carrot
• 280 g extra firm tofu

Instructions

• In a large bowl, add the mayo, mustard, lemon juice, herbs and mix well.
• Chop the onion, chili, celery and coriander.
• Then grate the carrot and tofu.
• Add all the veggies and tofu in the bowl with the mayo dressing and combine well.
• Try and adjust the seasoning if needed.
• Eat as it is or enjoy in a wrap or use as a sandwich filling.

This recipe was republished with permission from Natlicious Food. You can view the original recipe here.

Read more: 9 High Protein Vegan Salads

This article was written by Natali Eleftheriou on the PBN Website.

Read more: 10 Vegan Sandwich Ideas

This recipe comes from Clean Food Dirty Girl, and it uses soy curls as its vegan turkey base. If you aren’t familar with soy curls, they’re a dehydrated plant-based protein made from whole non-GMO soybeans. They are a versatile meat substitute developed by Butler Foods, a company based in Oregon, USA.

The process to create soy curls involves cooking whole soybeans until soft, then processing them in a way that they form strands resembling shredded meat. These strands are then dehydrated, resulting in a shelf-stable product that can be easily rehydrated and used in a variety of dishes. They can be tricky to find in grocery stores, but they should be available online in the US. If you’re having trouble finding them, you can always use soy chunks instead.

Read more: 15 High Protein Vegan Lunch Ideas

Our Soyturkey Avocado Club is a crazy delicious sandwich featuring soy curls marinated in a careful selection of seasonings to give them big turkey flavor, avocado, and all the fixins. You won’t believe this satisfyingly loaded sandwich is completely vegan.

No ratings yet

Duration20 minutes mins

Cook Time10 minutes mins

Prep Time10 minutes mins

Servings4

Ingredients

• 3 cups dried soy curls

Soy curls soaking liquid

• 1 cup low-sodium vegetable broth or stock (240 ml)
• 1 cup water, room temperature or warm
• 1 tbsp nutritional yeast
• ½ tsp garlic powder
• ½ tsp onion powder
• 4 drops liquid smoke (optional)

Soy curls marinade

• ½  cup low-sodium vegetable broth or stock (optional: you can sub up to half this amount with the soy curls drained soaking liquid)
• 1 tsp low-sodium gluten-free soy sauce
• 1 tsp coconut aminos
• 1 tsp white or yellow miso (6 g)
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp dried rubbed sage
• ¼  tsp dried thyme
• ¼  tsp sweet paprika powder
• ¼ tsp dried marjoram
• ⅛ tsp dried oregano
• ⅛ tsp dried rosemary, crushed
• ⅛ tsp black pepper (about 5 turns)
• 1 pinch mustard powder
• 1 pinch celery seed
• 1 pinch salt
• 2 drops liquid smoke (optional)

Everything else

• 4 100% whole grain, sprouted, or gluten-free hoagie rolls, toasted or not
• ¼ cup yellow mustard (or any mustard of choice / 60 g)
• 2 cups mixed salad greens (95 g)
• 1 cup dill pickle, sliced (140 g)
• 1 cup tomato, sliced (180 g)
• Black pepper to taste
• ¼ tsp dried oregano
• 1 medium avocado, sliced (150 g)
• ½ cup dried cranberries (80 g)

Instructions

Soy curls

• Whisk all of the soaking liquid ingredients together in a bowl large enough to hold the soy curls. Add the curls and stir to saturate them with the liquid. Let the soy curls soak for 10 minutes, stirring once about halfway through.
• While your soy curls are soaking, place all of the marinade ingredients into a liquid measuring cup and whisk to combine. Set aside for now.
• When the 10 minutes are up, immediately drain your curls into a fine mesh strainer or colander (set the bowl aside, you will be using it again shortly) and, using your clean hands, squeeze well to remove as much of the liquid as you can. If you want, you can chop any large chunks into bite-sized pieces at this point.
• Transfer the curls back to the bowl and pour about half the marinade over top (set the remaining marinade aside for now). Stir well to coat then set aside for a few minutes more to soak up the marinade.
• While the curls are soaking, heat a skillet over medium heat for 2 minutes. Add the soy curls to the skillet and sauté, stirring occasionally, until they begin to brown all over and firm up, about 7-10 minutes.
• Pour the remaining marinade evenly over your soy curls and cook, while stirring, until nice and hot, about 1-2 minutes. Remove from heat.

Assemble your sandwich

• Squirt some mustard on the bottom of your hoagie roll, then layer salad greens, soy curls, pickles, and tomatoes. Season the tomato with black pepper and oregano then add a few slices of avocado and the dried cranberries. Squirt some more mustard on the top and slice your sub in half if you like. Open wide and prepare to fall in love.

This recipe was created by Clean Food Dirty Girl. Start a trial to Plant Fueled Life for more plant-based and oil-free recipes like this. Photos by Amber Asakura.

Read more: Throwing A Vegan BBQ? Here Are 10 Recipes To Make

This article was written by Molly Patrick on the PBN Website.