26 Healthy Vegan Meals You Can Make in 20 Minutes or Less!

By Lisa Esile, MS,

Last Updated:

Need a delicious meal in 20 minutes or less? From hearty salads to pastas, tacos, sandwiches, wraps, and more, these quick vegan meals can be prepared faster than the speed of takeout and are perfect for busy weeknights—or any time you need a satisfying meal, pronto. They also happen to be extremely healthy! For more quick-fix lunch and dinner ideas, check out these 30-Minute Meals and 29 Easy Plant-Based Recipes You'll Make Again and Again.

Dreena Burton’s Easy 3-Bean Salad in a grey ceramic bowl

Dreena Burton’s Easy 3-Bean Salad

This oil-free twist on the classic three-bean salad makes an excellent grab-and-go lunch. A medley of chickpeas, kidney beans, and black beans gives this protein-packed salad extra staying power. Crunchy celery, juicy apple, and sweet bell pepper add freshness to every bite, while a light Dijon vinaigrette peps things up. Make plenty, as the flavors are even better the next day. One commenter writes, “This salad is so good I eat it for dessert!”

Mango and Black Bean Tacos

Ready in just 10 minutes, these colorful, hearty tacos—filled with a lime-infused mix of mango, avocado, and black beans—are as scrumptious as they are speedy. Note: The recipe calls for fresh mango, but frozen will also work.
Super-Simple Hummus Veggie Wraps on a white countertop with a bottle of hot sauce

Super-Simple Hummus Veggie Wraps

Creamy oil-free hummus, crunchy veggies, and an earthy whole grain wrap equal a hearty whole-food lunch you can make in minutes. While the recipe calls for carrot, cucumber, and bell pepper, the filling possibilities are endless, and ingredients such as cherry tomatoes, pickles, tomatillos, and lettuce would also work well.

Dan Dan Mian Noodles

With pickled greens, green onions, toasted sesame seeds, and chili-vinegar soy sauce, this 15-minute noodle dish bursts with the intense flavors of Szechwan cooking.
Brown Rice Noodle Bowls with Ginger-Garlic Sauce in light brown ceramic bowls against a dark gray background

Brown Rice Noodle Bowls with Ginger-Garlic Sauce

Comforting and delicious, these Asian-style noodle bowls are perfect for when you want a quick meal and don’t want to sacrifice flavor. Chewy brown rice noodles are the mainstay of the dish, while Asian stir-fry frozen vegetables add color and heft, and a simple ginger-garlic sauce lends warmth to every bite. Feel free to use fresh veggies or another blend of frozen veggies. Serve warm or cold; it’s yummy either way.
Mango Smoothie Bowl on a rustic wooden table next to a bowl of fresh blueberries, fresh turmeric root a banana and a wooden spoon

Mango Smoothie Bowl

Colorful and packed with goodies, these fruity mango smoothie bowls really hit the spot and are a cinch to assemble. Just blend frozen banana and mango in a high-powered blender until smooth—an immersion blender will work in a pinch. Orange juice provides a citrusy lift and makes blending more manageable, and turmeric deepens the yellow hue. The toppings are where the fun starts. Oats, chia seeds, fresh berries, pumpkin seeds, cacao nibs, and slivered almonds work well, but feel free to experiment!

“No-Tuna” Salad Sandwich

Ready in 10 minutes, this finger-licking good chickpea salad sandwich filling is loaded with palate-pleasers including capers, red onion, tahini, pickle, and mustard. It has consistently been one of our most well-loved recipes. As one fan writes, “This is unbelievably delicious.”
15-Minute Quinoa Slaw Bowl in a white dish with a metal spoon

15-Minute Quinoa Slaw Bowl

This quick-as-a-flash quinoa bowl uses healthy convenience foods such as frozen peas, canned chickpeas, and store-bought slaw mix to create a satisfying salad in record time. Lemon juice brightens the flavors, and cherry tomatoes add spots of tangy flavor. If you don’t have cooked quinoa, get that going first. While the recipe provides instructions for heating the slaw-chickpea mix in the microwave, you could easily adapt this recipe for the stovetop—just transfer the ingredients to a pan and heat over medium until warmed through. A fan writes, “Easy, fast, tasty, and filling.” Another writes, “Just made this for supper. Easy and quick meal. Everything was in the freezer or pantry.”
oatmeal

Savory Oatmeal

This tasty oatmeal from Matt Frazier and Stepfanie Romine features carrot, marinara, kale, and pumpkin seeds and is ready in just 15 minutes. Once you get used to the idea of oatmeal being an anytime food, a world of easy meal options opens up!
chickpea bolognese

Quick Chickpea Bolognese

Using pantry staples such as canned chickpeas and tomatoes, this rustic plant-based bolognese is seriously satisfying, without leaving you feeling stuffed. Pro tip: Make sure to get the pasta cooking first; then prepare the sauce.
Rice Vermicelli Bowls with Bok Choy and Adzuki Beans in blue and white porcelain bowls with soup spoons

Rice Vermicelli Bowls with Bok Choy and Adzuki Beans

Ready in about as much time as it takes to set the table, this veggie-forward one-pot pasta bowl makes great use of tasty quick-cooking ingredients such as vermicelli, finely sliced veggies, bok choy, and enoki mushrooms. Adzuki beans and tofu add extra heft while miso paste, fresh ginger, and Thai basil broaden the savory flavor.
Close-up shot of a vegan sandwich with homemade hummus, pepperoncinis, and cucumbers, stacked between two pieces of whole grain bread

Greens and Things Sandwiches with Carrot Hummus

In this mouthwatering gourmet sandwich, creamy (and colorful!) carrot hummus perfectly complements crisp lettuce, crunchy cucumber slices, and the sweet-spicy bite of pickled pepperoncini peppers.
Green Wraps with Tahini Bean Spread

Spinach-Tomatillo Wraps with Hearty Tahini Spread

If you like wraps as much as we do, you’ll love these! The combination of the whole grain tortilla, creamy bean spread, and crunchy, juicy veggies covers the gamut of flavors and textures. Let your taste buds enjoy the party!
Vegan sandwich

PLT (Green Pea, Lettuce & Tomato) Sandwich

Looking for a tasty oil-free alternative to hummus? Try this vibrant green pea spread. Peas give it a bright green color, and sunflower butter adds a subtly sweet depth of flavor. As one reader writes, “This is a go-to quick and easy meal for me. I make it all the time!”
Chickpea Avocado Salad

Chickpea Avocado Salad

Transform a can of chickpeas into a delectable meal with a few prime ingredients such as lime juice, cilantro, avocado, jalapeño, and red onion.

Quick Hummus and Quinoa Wraps

Sink your teeth into these soft whole wheat tortillas stuffed with creamy hummus, tender quinoa, and crunchy salad ingredients. Note: This recipe calls for oil-free hummus and cooked quinoa, so make sure you’ve got those on hand.
vegan lettuce cups

Black Bean, Corn, and Roasted Red Pepper Lettuce Cups

Lettuce cups are a fantastic vehicle for a satisfying, quick, and fun family meal. Their fresh crunch and mild flavor tastes great alongside a luscious filling of black beans, corn, jarred roasted red peppers, cherry tomatoes, and mango. 

Kimchi Noodle Salad

Let your taste buds savor this cool noodle salad that pops with spicy kimchi flavor, crunchy mung bean sprouts, refreshing cucumber, and soft noodles. The recipe calls for cold noodles, but you don’t need to wait for them to cool; just rinse them in cold water once they’re cooked.
Vegan Watermelon Gazpacho

15-Minute Watermelon Gazpacho

Beat the heat with a bowl of sweet-and-spicy watermelon gazpacho, loaded with cubed jicama and cucumber for extra crunch. Make plenty: It’ll last in the fridge for a few days and tastes even better the second day.
Vegan White Bean Fettuccine Alfredo with Peas and Sun-Dried Tomatoes

White Bean Fettuccine Alfredo with Peas and Sun-Dried Tomatoes

This secret to this dairy-free fettuccine alfredo is the creamy sauce made from cannellini beans and almond butter, with sun-dried tomatoes and sugar snap peas lending tang and crunch. Note: If you don’t have fettuccine, any pasta shape will do.
chickpea salad

Mint Lemonade Chickpea Salad

The only salad dressing you need to turn this simple chickpea, cherry tomato, and spinach salad into a masterpiece is fresh mint, lemon juice, and salt and pepper.
Vegan tartines - toast topped with avocado and bright beets and seasoned with ginger and wasabi, shown on a white plate

Tartines with Wasabi-Ginger Beet and Avocado

Up your avocado toast game with a mix of grated beet, fresh ginger, and wasabi-infused avocado. Who needs butter when you’ve got toast toppers like this?
Black Bean Salad

Easy Black Bean Salad

Dressed with cilantro, lime juice and zest, and balsamic vinegar, this easy black bean, tomato, and corn salad will keep you powered up for hours. As co-creators Ann and Jane Esselstyn write, "We could eat this black bean salad for every meal in summer, even breakfast."
Tamale Bowls

Savory Tamale Breakfast Bowls

Southwest flavors work beautifully to transform instant grits into a comforting savory bowl the whole family will enjoy.
Vegan Avocado Toast

Summer’s Best Avocado Toast

The fresh flavors of tomato and cucumber perfectly marry with creamy avocado and the earthy goodness of whole grain toast. For more butter-free toast topping ideas, check out Beyond Butter: 8 Healthy Ways to Top Your Morning Toast.
Quinoa Curry Bowl

Vegan Quinoa Curry Bowl

Pre-cut frozen veggies are a life-saver when you’re in a hurry. Here, fresh ginger and garlic add sweet-tangy flavor while curry-infused quinoa adds heartiness. Note: Quinoa is gluten-free and cooks quickly, making it an ideal whole grain when time is short.

This article was originally published on July 15, 2021, and has been updated. 

Comments (0)

(0 from 0 votes)

Recipe Rating

Your email address will not be published. Required fields are marked *

About the Author

Headshot of Lisa Esile, MS

About the Author

Lisa Esile, MS

Lisa Esile is an author, illustrator, blogger, vegetable gardener, and whole-food enthusiast with a special fondness for potatoes. She has a master’s degree in human nutrition and is passionate about showing people how to live happier, healthier lives. She is the author of Reach Your Big Calm and the co-author of Whose Mind Is It Anyway? Find her on Facebook.
See More from this Author

Free Download

Free 5-day meal plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.

Placeholder image

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.