The vegan lifestyle is rapidly growing in popularity across the world, and for good reason. Research shows that being vegan benefits both the environment and our health. Being a vegan, however, isn’t always easy – especially when we’re on-the-go.
Many people live fast-paced lives, and some choose convenience over maintaining a healthy lifestyle. Time constraints mean that they often resort to eating fast food or grabbing something quick and easy, which is not always a good option. Fortunately, veganism is not restrictive, and there are plenty of vegan meal options that don’t require much time and effort to make. Here are some of the five-minute vegan meals that you can try to prepare.
1. Peanut Butter & Banana Oatmeal
This is a warm, creamy, and delicious vegan meal that can be prepared in minutes. It is perfect for breakfast or as a snack. To make this oatmeal:
* Add one cup of water to a pot and bring it to boil.
* Add 1/2 cup of rolled oats and reduce heat to medium.
* Cook for 3-5 minutes or until the oats are fully cooked.
* Turn off the heat and add a tablespoon of peanut butter and a sliced banana to the pot and mix well.
This meal is rich in fiber, protein, and essential nutrients.
2. Avocado Toast With Tomatoes
This vegan meal is delicious and packed with nutritional benefits that can give you sufficient energy for your day. To prepare:
* Lightly toast a slice of bread
* Spread 1/2 mashed ripe fresh avocado on top of the bread.
* Squeeze half a lemon on the avocado and sprinkle some salt and pepper on top.
* Add sliced cherry tomatoes on top of the avocado toast and serve.
Avocado toast is an excellent source of fiber, monounsaturated fats, vitamins E and C.
3. Quick Black Bean Salad
Black bean salad is quick to prepare, and it is perfect for lunch or dinner. To make this vegan salad:
* Rinse and drain a can of black beans.
* Add chopped lettuce, spinach, or any other leafy greens.
* Add diced tomatoes and cucumbers.
* Garnish with some cilantro or parsley.
* Add a tablespoon of olive oil and squeeze some lime juice on top of the salad and mix well.
This vegan salad is rich in fiber, protein, and an excellent source of vitamins A and C.
4. Tofu Scramble
Tofu scramble is a delicious vegan alternative to scrambled eggs. It is a high protein meal that is easy to prepare. To make a basic tofu scramble:
* In a non-stick pan, saute diced onions and garlic in a tablespoon of olive oil.
* Crumble a block of extra-firm tofu into the pan.
* Add turmeric, paprika, and salt to the pan.
* Saute for 5-7 minutes or until the tofu is lightly browned.
This vegan meal is a good source of protein, iron, and calcium.
5. Quick Veggie Wrap
A veggie wrap is a delicious and satisfying vegan meal that is easy to make. Here is a recipe for a quick veggie wrap:
* Take a whole-grain tortilla and spread some hummus on it.
* Add sliced cucumbers, bell peppers, and carrots on top of the hummus.
* Slice some avocado and add it to the wrap.
* Roll the wrap tightly and serve.
This wrap is high in fiber, healthy fats, and vitamins C and K.
Conclusion
Being vegan doesn’t have to mean sacrificing the quality of your meals or taking up long hours of your time in the kitchen. These five-minute vegan meals are proof that it’s possible to eat healthily and sustainably even when we’re on-the-go. With some planning and a bit of creativity, anyone can enjoy delicious and nutritious vegan meals at any time.