With so many Canadians skipping breakfast, lunch is becoming the most important meal of the day. This trend means lunch needs to be healthy, rich in protein and fibre, and full of vegetables. Of course, it also should be delicious and filling.
Coming up with plant-based lunch ideas can be a daunting task. Yoso is here to help. We have compiled a list of our 11 favourite, super scrumptious, and nutritious recipes to satisfy your tastebuds and fuel your day.
1. Plant-Based Yogurt Parfait
Why not take your yogurt to go? Yogurt parfaits are a tasty, nutritious, low-calorie snack that is quick to make. They are also the ideal pick-me-up snack for that mid-afternoon crash. Alternatively, a yogurt parfait is a beautiful light dessert after lunch.
Combine your favourite non-dairy yogurt from Yoso with a few layers of granola, nuts, and fresh berries in a glass jar for easy transport.
2. Rainbow Veggie Wraps
Packing a wrap full of colourful and healthy vegetables is a great way to increase your daily consumption of veggies. Plus, rainbow veggie wraps are simple to make and easier to customize to suit your tastes. They're also highly portable, making them perfect for school lunches.
Are you craving some extra flavour? Mix a creamy vegan yogurt sauce with lemon, garlic, and fresh herbs.
3. Vegan Mac and Cheese
Decadent, gooey, creamy, and filling… These are a few reasons why mac and cheese is a classic household favourite. And thanks to advances in dairy-free alternatives, vegans and individuals following a plant-based diet can still enjoy this tasty dish.
We recommend adding Yoso Cashew and Almond Plant-Based Yogurt to your vegan mac and cheese recipe for extra creaminess.
4. Vegan Pad Thai
Spicy, flavourful Thai noodles are an easy and delicious lunch for school or work. It's best with rice noodles, tamari, lime wedges, bean sprouts, cilantro, and stir-fried vegetables. Instead of egg, use tofu as the protein source.
Although Pad Thai recipes traditionally contain peanuts, you should skip this ingredient if your child's school doesn't allow nuts.
5. Curried Chickpea Salad
Chickpea salad is fantastic because it is so versatile. You can eat it on its own or add it to a scrumptious sandwich or wrap.
Originally, chickpea salads were a vegan alternative to egg salads. Curried chickpea salad, however, takes it up a notch with robust flavours. First, (slightly) mash the chickpeas before adding onion, apple, carrot, and raisins.
Then, create a rich dressing using unsweetened non-dairy yogurt, lime juice, maple syrup, tahini, curry powder, coriander powder, and salt and pepper.
6. Basil Alfredo Pasta
Suppose you love the freshness of pesto and the creaminess of a traditional Alfredo sauce. In that case, you will love this basil alfredo pasta recipe. The star of this dish is the sauce.
Blend soaked cashews, Yoso Almond and Cashew Plant-Based Yogurt, lemon juice, fresh garlic, onion powder, nutritional yeast, and basil until it's perfectly smooth.
Top with roasted pine nuts, halved cherry tomatoes, and wilted spinach.
This sauce works great on pasta noodles or zoodles (zucchini noodles). Zoodles are low in calories and do not need to be warmed up, making them an excellent option for the office.
7. Roasted Rainbow Vegetable Bowl
This bowl is an excellent choice for anyone who wants to eat healthily but has a busy schedule. Roasting your vegetables is quick, simple, and easy. All you have to do is chop and then pop in the oven at 200 degrees Celsius for 20 - 30 minutes.
Roasted vegetables are also easier to digest and rich in unique flavours.
We suggest making your roasted vegetable bowl with yellow potatoes, sweet potatoes, beetroot, red pepper, broccolini, and carrots. Drizzle a lemon-tahini dressing on top, and you're ready!
8. Vegan “BLT” Sandwich
Everyone knows the classic BLT; bacon, lettuce, and tomato. It's a traditional meal but not at all plant-based friendly. Vegan "BLT" sandwiches re-imagine this tried and true recipe without any animal products. Instead of bacon, create vegan eggplant bacon, coconut bacon, or tempeh bacon.
Combine vegan mayonnaise or hummus, tomato, red onion, and green lettuce on whole wheat bread.
9. Hearty Vegan Chili
Chilis are incredibly filling, easy to make, and high in protein. Vegan chilis omit the meat, instead focusing on a plentiful variety of beans. This means your hearty vegan chilli is also rich in dietary fibre, which is essential for a healthy lifestyle.
Regarding ingredients, we suggest using red kidney beans and pinto beans with crushed tomatoes, low-sodium vegetable broth, yellow onion, garlic, carrots, and celery. Remember the spices! Cumin, cayenne pepper, paprika, and dried oregano are must-haves.
Vegan sour cream is an excellent topper for plant-based chilis. To make your own, blend raw cashews, Yoso Unsweetened Coconut Yogurt, lemon juice, apple cider vinegar, and salt.
10. Mediterranean Quinoa Pasta Salad
This dish is bursting with flavour and nutrition. It's high in plant-based protein thanks to quinoa and chickpeas, which helps you stay full longer.
To make your new favourite pasta salad, add plenty of cucumbers, tomatoes, bell peppers, artichokes, and olives for those Mediterranean flavours. Finally, create a delicious dressing using Yoso Unsweetened Soy Yogurt, garlic, tahini, lemon juice, and seasoning.
11. Abundant Buddha Bowls
Essentially, a Buddha Bowl is a simple, plant-based meal that features a variety of vegetables and comes in a single bowl.
Most Buddha Bowls will have some form of whole grain (like quinoa or brown rice) and plant protein (like tofu or chickpeas). They're usually eaten cold, although they may have a warm element, such as roasted vegetables or baked tofu.
You can quickly build your Buddha Bowl to appeal to your taste buds.
Toss your favourite vegetables, plant protein, and whole grain into a sizeable transportable container to take to work or school. You can also pack a tasty sauce or dressing.
Yoso: Canada's Favourite Non-Dairy Yogurt
Elevate your lunch with Yoso Non-Dairy Yogurts! Our Plant-Based Yogurts range perfectly adds to your favourite lunchtime recipe. Creamy, nutritious, and delicious, our yogurts can be used in sauces, dressings, parfaits, vegan sour cream, and more.