8 Easy Vegetarian Lunch Ideas
Whether you are a full time vegetarian or just trying to get more veg in your diet, you'll love these recipes. They are quick, easy and delicious - you can't go wrong with these lunchbox friendly treats. And by lunchbox friendly I mean you won't find any soup here!
This is one of my favourite midweek lunches. It is so tasty and simple, and can be eaten hot or cold. You can put any of your favourite veg in here, but this is the version I like best. This recipe makes one serve, so you can multiply by however many you want to make
1/2 cup cooked brown rice
50g tofu (Woolworths satay is the best, but you can marinate your own)
1 boiled egg (7 minutes is best)
1/2 cup mixed veg
1 tablespoon soy sauce
1 tablespoon sushi seasoning
1/2 teaspoon sesame seeds
This one is easy to assemble! Boil your rice, and measure in 1/2 cup per portion. fry your tofu, chop and add. Boil your eggs, shell, and add whole. If you are reheating this in the microwave at work, chop your egg first. I learnt this the hard way. Boil your mixed veg for a few minutes and add those. Top with soy, sushi seasoning and sesame seeds. Yum!
Pumpkin and Feta Frittata
This recipe is so simple and so tasty! There is a lot of feta, you can halve the amount if you like, but I enjoy the saltiness, and it makes up for the lack of cheddar on top. Try with Danish feta for a creamy consistency.
250g pumpkin, cubed
50g flour (i like chickpea flour but that's up to you)
1 zucchini, grated
200g feta, cubed or crumbled
salt and pepper, to taste
Combine all ingredients, transfer into a greased pan, top with salt and pepper and bake for 40 minutes at 180 degrees. Slice to serve and enjoy!
Puff pastry makes this recipe so quick and easy. These are great hot or cold. You need a muffin tin for this one.
1/4 cup milk
1 cup grated cheese
Baby spinach leaves
3 mushrooms, sliced
1 spring onion, sliced into rings
cherry tomatoes, halved
any other veggies you fancy
Cut each puff pastry sheet into 4 and line each cup of the muffin tin with a square of the pastry. A spray of oil helps here. Add the veg directly into the cups into whatever combinations you like. Beat the eggs and milk together with a bit of salt and pepper to taste. Pour the eggs mixture in to cover the veggies. Top with grated cheese and bake for 15 minutes, for until golden brown and shiny on top.
These have been my favourite for a long time. They are so easy and delicious. The puff pastry and cheese makes them a little high in fat, so put them on the "sometimes" list.
1 teaspoon garlic
salt, to taste
1 cup grated cheese
Dice the onion, tomato and mushroom into 5mm cubes and tranfer them into the same bowl as you go. Make them fairly fine as this will help them cook quicker. Add the garlic and salt and mix to combine. The salt is important as it will help release the juices from the tomato.
Separate a sheet of the puff pastry and spread with tomato paste, leaving a 5cm strip at the top to seal. Spread with the veggie mix and a layer of cheese. Roll into a log and slice into 3cm thick slices and transfer to a baking tray. Repeat this until the veggie mix is used up
Bake for 30 - 40 minutes at 180 degrees or until golden and puffy. Eat way too many then feel bad for an hour. Repeat until they are all gone.
I love this recipe because it is delicious and has so much hidden veg! It goes great with an avocado salad, and even your non-vegetarian friends will love it! I add the stock cube for flavour, but make you chop it well so you don't end up with chunks - it is not nice!
2 medium zucchini, grated
1 large onion, finely chopped
1 cup grated cheddar cheese
150g flour, sifted
1 stock cube, chopped (so that it mixes evenly)
Beat the eggs until combined. Add the other ingredients, saving a little cheese for the top. Transfer into a baking dish and bake for 30 minutes until cooked through. Easy!
These veggie pizzas and quick and easy, and can be made ahead for an easy lunch box treat. Go easy with the grated cheese and let the feta do the work. The beans gives these a little extra protein too so they are nice and filling
whole wheat wraps (try for a nice thick brand)
3 tablespoons tomato paste
1 zucchini thinly sliced
1 capsicum, sliced
punnet cherry tomatoes, halved
125g can black beans, drained
100g feta, crumbled
grated cheese, to top
anything else that takes your fancy!
Place wraps on baking trays. Spread them with tomato paste
divide the veggies, beans and cheese between them. sprinkle with some grated cheese. Bake for 10 - 12 minutes until crisp and golden.
Sweet Potato Patties
This recipe is a great way to use up extra roast veg, or you can boil the sweet potato if you are making them in bulk and don't want to fiddle around with roasting them. You may have to add some extra flour if that is the case. If you are buying baby spinach specifically for this recipe, you can serve the rest with the patties and salsa like a salad. Yum!
1 sweet potato, chopped into 1cm cubes
1 onion, peeled and cut into wedges
handful baby spinach, chopped
50g feta, crumbled
1 tablespoon fresh parsley leaves, chopped
1 tablespoon plain flour
1 tablespoon olive oil
2 teaspoons lemon juice
Preheat oven to 200 degrees. Spread the sweet potato and onion on a tray and coat with olive oil and a pinch of salt. Roast until soft and caramelised. While you are roasting the veggies, prepare the avocado. Place avocado in a bowl with the lemon juice and mash with a fork, keeping it nice and chunky. Add salt and pepper to taste.
Once the veg are roasted, transfer to a bowl and combine with the parsley, spinach, feta and flour. Shape into patties and fry for 2 - 3 minutes each side or until golden. Serve with avocado and baby spinach
Mexican Lunch Loaf
I love prepping meals for lunch. It makes the work week go so much smoother! This loaf is a quick and easy addition to your lunchbox, has a bonus serve of veg and is delicious. It's a a win win win.
1 cup self raising flour
1 teaspoon Mexican seasoning (taco mix is ok or you can use 1/2 teaspoon paprika, 1/4 teaspoon cumin and 1/4 teaspoon ground coriander)
2 tsp sugar
1 tsp salt
1 cup polenta
1 small red capsicum, diced
125g can corn, drained
1/2 cup grated cheese
1/2 medium onion, finely diced
1 1/3 cup milk
2 tablespoons olive oil
1 chilli, sliced
1 tablespoon coriander leaves
Sift dry ingredients into a bowl. Add polenta, capsicum, corn, cheese, onion and coriander and stir to combine. Make a well in the centre and add egg, milk and oil. Stir to combine. Spoon into a pan and top with the chilli.
Bake for 55 minutes at 180 degrees, or until a skewer comes out clean. Stand in the pan for 10 minutes before removing to slice. This is a great addition to a lunchbox on its own or with toppings such as avocado or fresh salsa
Hope you enjoy these fast easy vegetarian lunch ideas. If you do end up making them, let me know what you think! I'll be over here munching on some pinwheels.
If you liked these, check out 8 Vegetarian Meal Prep recipes