Quick Vegetarian Meals

When you're short on time but still want to enjoy a nutritious, plant-based meal, these quick vegetarian recipes are the perfect solution. Each dish can be prepared in 30 minutes or less, making them ideal for busy weeknights, lunch breaks, or anytime you need a speedy yet satisfying meal.

From protein-packed grain bowls to quick stir-fries and speedy soups, these recipes prove that vegetarian cooking doesn't have to be time-consuming. We've included preparation and cooking times for each recipe to help you plan accordingly.

15-Minute Mediterranean Chickpea Wrap

Prep: 10 minutes Cook: 5 minutes Easy Serves 2

Ingredients

• 1 can (400g) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp garlic powder
• Salt and pepper to taste
• 2 large whole wheat wraps or tortillas
• 4 tbsp hummus
• 1 cup baby spinach or mixed greens
• ½ cucumber, sliced
• 1 medium tomato, diced
• ¼ red onion, thinly sliced
• 10 kalamata olives, pitted and sliced
• 50g feta cheese, crumbled (optional)
• 2 tbsp tzatziki sauce or Greek yogurt (optional)

Instructions

1. In a medium pan, heat olive oil over medium heat. Add chickpeas, cumin, smoked paprika, garlic powder, salt, and pepper.
2. Cook for 4-5 minutes, stirring occasionally, until the chickpeas are heated through and slightly crispy. Remove from heat.
3. Warm the wraps in a dry skillet for 30 seconds per side or in the microwave for 15-20 seconds.
4. Spread 2 tablespoons of hummus on each wrap.
5. Divide the spinach or mixed greens between the wraps.
6. Top with spiced chickpeas, cucumber, tomato, red onion, olives, and feta cheese if using.
7. Add a dollop of tzatziki or Greek yogurt if desired.
8. Fold in the sides of the wrap and roll up tightly. Cut in half and serve immediately.

20-Minute Vegetable Fried Rice

Prep: 10 minutes Cook: 10 minutes Easy Serves 4

Ingredients

• 3 cups cooked and cooled rice (preferably day-old)
• 2 tbsp vegetable oil, divided
• 3 eggs, lightly beaten (omit for vegan version)
• 1 medium onion, diced
• 2 carrots, diced
• 1 red bell pepper, diced
• 1 cup frozen peas
• 3 cloves garlic, minced
• 1 tbsp ginger, grated
• 3 green onions, sliced, whites and greens separated
• 3 tbsp soy sauce or tamari
• 1 tbsp toasted sesame oil
• 1 tsp rice vinegar
• ½ tsp white pepper
• Sesame seeds for garnish (optional)
• Sriracha or chili sauce for serving (optional)

Instructions

1. Heat 1 tablespoon of vegetable oil in a large wok or non-stick skillet over medium-high heat.
2. If using eggs, pour them into the pan and scramble until just cooked, about 1-2 minutes. Remove from the pan and set aside.
3. Add the remaining 1 tablespoon of oil to the same pan. Add onion, carrots, and bell pepper. Stir-fry for 3-4 minutes until slightly softened.
4. Add frozen peas, garlic, ginger, and white parts of green onions. Cook for 1 minute until fragrant.
5. Increase heat to high and add the cooked rice, breaking up any clumps. Stir-fry for 2-3 minutes until rice is heated through.
6. Add soy sauce, sesame oil, rice vinegar, and white pepper. Stir well to combine.
7. Return the scrambled eggs to the pan (if using) and mix gently.
8. Cook for another 1-2 minutes until everything is well combined and heated through.
9. Remove from heat and stir in the green parts of the green onions.
10. Garnish with sesame seeds if desired and serve with sriracha or chili sauce on the side.

Related Pages

• High-Protein Vegetarian Meals
• Family-Friendly Vegetarian Dishes
• Budget-Friendly Vegetarian Cooking
• Back to Vegetarian Diet Guide