5 Easy Plant-Based Meals You Can Prepare In Less Than 10 Minutes
Making delicious, plant-based meals doesn’t have to be time-consuming or particularly difficult. In fact, in less than ten minutes you can have a wide variety of options on your plate for any meal of the day.
Try it for yourself and see...
These five, easy plant-based meals will open your eyes to how versatile and tasty plant-based cooking can be, and you don’t need any cooking skills to enjoy them!
Keep reading to find your new favourite plant-based recipes to make when you're short on time and still want something tasty and nutritious.
1. Banofee Smoothie
This delicious smoothie is super delicious, nutritious and can be prepared in just a few minutes for breakfast if you have some basic ingredients in your kitchen.
Banoffee stands for Coffee and Banana!
To prepare this recipe you'll need some frozen banana pieces (prepared in advance) and cold brew coffee (which you can make at home or buy from your local health food store).
How to prepare:
Into a blender, 350 ml of organic coconut or almond milk and 50 - 100ml of organic cold brew coffee.
Add a handful of frozen banana pieces, two pitted medjool dates and a tablespoon of organic cacao powder.
Whizz it all together at high speed for about 30 seconds until smooth and consistent.
Pour into a glass and enjoy right away or into a glass container and take with you as a mid-morning snack or pick-me-up at the office!
2. The GREEN Burrito
A burrito is another versatile meal, because you can throw just about anything inside so long as you have 2 or 3 key ingredients, and still have it taste incredible.
These plant-based burritos can be modified in so many ways, but this version is ready in minutes or less and will keep you full for hours.
Get your hands on some organic flour tortillas from your local health food store.
Gather the ingredients for your filling e.g. onions, kidney or black beans, chopped tomatoes, peppers, avocado, and cilantro.
Lightly fry the onions, beans and peppers in coconut oil in a hot frypan until just tender (add a sprinkle of salt and cayenne pepper whilst frying to taste).
Lay out the tortillas and gently place the cooked beans and veggies on top, and then top with vegan cheese. Roll up and then place in a sandwich press for 3-minutes. On the side, mash some avocado with a dash of lime juice and chopped cilantro (coriander) and/or a good tomato salsa!
Spoon the guacamole and salsa onto the end of your Burrito with every bite. You'll probably find it's your new definition of heaven!
3. Avocado Toast
Ok, ok...you’re probably sick of hearing about avocado toast!
But it's time to jump back onto the bandwagon after trying this jazzed-up version.
Avocado toast is beautifully simple, foolproof and delicious when done right, but it can also be an incredibly satisfying and nutritious meal that's super quick to prepare.
How to prepare:
Start with organic wholegrain bread, cut into thick slices and toast.
Drizzle the toast with a tiny bit of olive oil (optional) whilst hot, then mash a perfectly ripe avocado onto the toast and sprinkle with sea salt and ground black pepper.
Add another dimension, by adding a few slices of ripe tomato on top of the avocado.
As a delicious optional extra to spice things up, in a very small separate bowl, combine sesame seeds, red pepper flakes, a dash of lemon juice and grated lemon peel, mix and drizzle over the top of your toast. This makes a phenomenal breakfast or brunch, but also can be dinner if you’re tired and want something quick, easy, and healthy.
4. Mushroom Tempeh Tacos
There’s always time for tacos, but this easy and healthy version can be made in less than ten minutes.
How to prepare:
Start by frying sliced and seasoned tempeh (we like preservative-free taco seasoning for this meal) in coconut or peanut oil in a pan and add a splash of coconut milk.
As it’s grilling, chop up your taco fillers, including mushroom, tomato, lettuce, onion and cilantro.
Add the chopped mushrooms to the tempeh and let this mix cook on good heat, whilst you warm the taco shells or taco wraps in the oven.
Once tender, move the tempeh/mushroom mix from the cooktop.
Remove the tacos from the oven and half fill with the tempeh mix, before layering the other ingredients on top.
Add some vegan cheese and enjoy!
Learn more in Essential Plant-Based Foods for Balanced Nutrition.
5. Delicious Tofu & Veggie Stir fry
A stir fry has always been a quick and easy go-to, because you can add just about anything you have left in the fridge and spruce it up with some spices and sauces.
This a quick and easy 'plant-based' option that can be super tasty when you get the condiments right!
How to prepare:
Firstly, look for non-GMO, firm tofu from your supermarket or health food store.
Chop up any vegetables you like e.g. broccoli, bok choy, mushrooms, carrots, snow peas, spring onions, capsicum and chilis.
Cut the tofu into cubes, place into a bowl and gently dress it with sesame oil and then your choice of sea salt, pepper and tamari (a healthier, non-MSG version of soy sauce).
Heat 1-2 Tablespoons of coconut oil in a hot wok or fry pan, then add some minced garlic and ginger and stir briskly for about 30 seconds. Add the tofu mix and stir until lightly golden. Remove the tofu from the pan and place in a bowl.
Place the veggies into the wok or pan and sauté on high heat for a couple of minutes, and then top with the cooked tofu. Lightly blend together and add some sprouts and/or toasted peanuts on top.
Accompany with organic wild rice or noodles.
When it comes to snack time, make your 'go to' raw nuts, dried fruit or enjoy Pulse Sacred Meal which has it all and is super convenient.
For more amazing plant-based cuisine inspiration, you can check out our Recipe Books Collection.
Tolman Self Care.