10 Easy Vegan Meals for a Healthy Lifestyle

Here are 10 healthy vegan meals with ingredients, preparation instructions, and nutritional information, written for middle and high school students.

1. Quinoa Salad with Veggies and Lemon Dressing

Ingredients:

  • 1 cup quinoa
  • 1 cucumber, chopped
  • 1 bell pepper, chopped
  • 1/4 cup red onion, diced
  • 1/4 cup cherry tomatoes, halved
  • 1 tbsp olive oil
  • 1 lemon (for juice)
  • Salt and pepper to taste

Instructions:

  1. Rinse and cook quinoa according to package instructions.
  2. Let the quinoa cool, then mix in the chopped veggies.
  3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  4. Drizzle the dressing over the salad and toss.

Nutrition (per serving):

  • Calories: 250
  • Protein: 8g
  • Carbs: 40g
  • Fat: 7g

2. Black Bean Tacos

Ingredients:

  • 1 can black beans, drained and rinsed
  • 1 avocado, sliced
  • 1/2 cup corn kernels
  • 4 small corn tortillas
  • Salsa for topping
  • Lime wedges

Instructions:

  1. Warm the tortillas on a skillet.
  2. Heat the black beans and corn in a pan for 5 minutes.
  3. Add black beans and corn to the tortillas, top with avocado slices, salsa, and a squeeze of lime.

Nutrition (per taco):

  • Calories: 200
  • Protein: 7g
  • Carbs: 30g
  • Fat: 6g

3. Lentil Soup

Ingredients:

  • 1 cup dried lentils
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 1 onion, diced
  • 4 cups vegetable broth
  • 1 tbsp olive oil
  • 1 tsp cumin
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot and sauté the onion, carrot, and celery.
  2. Add lentils, cumin, salt, and pepper.
  3. Pour in vegetable broth and bring to a boil, then simmer for 25 minutes until lentils are soft.

Nutrition (per bowl):

  • Calories: 180
  • Protein: 12g
  • Carbs: 28g
  • Fat: 4g

4. Chickpea Stir-Fry with Brown Rice

Ingredients:

  • 1 cup cooked brown rice
  • 1 can chickpeas, drained
  • 1/2 cup broccoli florets
  • 1 bell pepper, sliced
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 garlic clove, minced

Instructions:

  1. Heat sesame oil in a pan and add garlic, broccoli, and bell pepper.
  2. Sauté for 5 minutes, then add chickpeas and soy sauce. Cook for another 5 minutes.
  3. Serve over brown rice.

Nutrition (per serving):

  • Calories: 350
  • Protein: 10g
  • Carbs: 55g
  • Fat: 9g

5. Vegan Chili

Ingredients:

  • 1 can black beans
  • 1 can kidney beans
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 1 tbsp olive oil
  • 2 tsp chili powder
  • 1 tsp cumin

Instructions:

  1. Heat olive oil in a pot and sauté the onion.
  2. Add beans, tomatoes, chili powder, and cumin. Stir well.
  3. Simmer for 20 minutes and serve.

Nutrition (per bowl):

  • Calories: 300
  • Protein: 15g
  • Carbs: 45g
  • Fat: 6g

6. Sweet Potato and Black Bean Burrito

Ingredients:

  • 1 sweet potato, cubed
  • 1 can black beans, drained
  • 1/4 cup salsa
  • 1 large tortilla
  • 1 tbsp olive oil

Instructions:

  1. Roast sweet potato cubes with olive oil in the oven at 400°F for 20 minutes.
  2. Fill the tortilla with roasted sweet potato, black beans, and salsa.
  3. Wrap the burrito and enjoy.

Nutrition (per burrito):

  • Calories: 320
  • Protein: 9g
  • Carbs: 50g
  • Fat: 9g

7. Tofu Scramble

Ingredients:

  • 1 block firm tofu, crumbled
  • 1/2 bell pepper, diced
  • 1/4 cup spinach
  • 1 tbsp nutritional yeast
  • 1/2 tsp turmeric
  • Salt and pepper to taste

Instructions:

  1. Sauté bell pepper in a pan for 3 minutes.
  2. Add crumbled tofu, turmeric, nutritional yeast, salt, and pepper.
  3. Stir in spinach and cook for another 3 minutes.

Nutrition (per serving):

  • Calories: 200
  • Protein: 18g
  • Carbs: 8g
  • Fat: 10g

8. Avocado Toast

Ingredients:

  • 2 slices whole grain bread
  • 1 avocado, mashed
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. Toast the bread slices.
  2. Mix mashed avocado with lemon juice, salt, and pepper.
  3. Spread the mixture on the toast.

Nutrition (per slice):

  • Calories: 220
  • Protein: 6g
  • Carbs: 30g
  • Fat: 10g

9. Vegetable Sushi Rolls

Ingredients:

  • 1 cup sushi rice
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 4 sheets of nori (seaweed)

Instructions:

  1. Cook sushi rice and let it cool.
  2. Place a sheet of nori on a sushi mat, spread rice evenly on top.
  3. Add avocado, cucumber, and carrot in a line, then roll it up tightly.
  4. Slice and serve.

Nutrition (per roll):

  • Calories: 250
  • Protein: 4g
  • Carbs: 45g
  • Fat: 7g

10. Pasta with Tomato and Basil

Ingredients:

  • 2 cups whole wheat pasta
  • 1 can diced tomatoes
  • 1 garlic clove, minced
  • 1/4 cup fresh basil, chopped
  • 1 tbsp olive oil

Instructions:

  1. Cook the pasta according to package instructions.
  2. In a pan, heat olive oil and sauté garlic, then add tomatoes and basil.
  3. Mix the sauce with the pasta and serve.

Nutrition (per serving):

  • Calories: 350
  • Protein: 10g
  • Carbs: 60g
  • Fat: 8g
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