13 Healthy Vegan Bowl Ideas for Lunch & Dinner

• cook quinoa in water with a pinch of salt. start with 1 cup of water, and increase to 1.5 if quinoa isn't fluffy enough.
• cut tofu into blocks and squeeze lemon juice into a shallow dish. on a plate add the nutritional yeast, bread crumbs, pepper, and sea salt and mix to combine.
• dip tofu into the lemon juice then into the crumbs mixture. make sure to coat each side of the tofu and set aside. when you've coated all of the tofu cubes, cook in your air fryer for 15 minutes at 400 degrees. if you don't have an air fryer, you can use a regular oven. after 10 minutes flip tofu.
• sautee green beans and peas with a drop of avocado oil, paprika, garlic powder, and sea salt. cook for about 10 minutes on a medium heat.
• sprinkle rosemary on top and serve with a lemon wedge.

• cube tofu and toss with soy sauce. air fry tofu for 15 minutes at 400 degrees.
• in a pan on low-medium heat add plant-based milk, soy sauce, agave, rice vinegar, and ginger. cook for about 10-15 minutes then add in the air fried tofu. cook until tofu is fully glazed. the sauce should gradually get thicker and blacken.
• cook the rice. in a wide pan, heat the butter on a low-medium heat being careful it doesn't burn. after a minute add in the diced onion and garlic. once the onions start to become translucent (a few minutes) add in the green peas and chopped asparagus.
• after cooking the veggies for 10 min or so, add in the rice and cook for 3-5 minutes on a medium-high heat. sprinkle with sea salt.
• plate the fried rice and top with the glazed tofu and chopped daikon radish. sprinkle with sesame seeds and furikake.

• preheat oven or air fryer to 400 degrees. wash your sweet potato and cut into circular shapes or cubes if you prefer. add to a bowl and toss with the avocado oil, paprika, garlic, and sea salt. bake for 40 min flipping once halfway through.
• mix all dressing ingredients in a dish. if the mixture is too thick, add a touch more water. if it's too thin for your liking, add another tsp of tahini.
• cook the brown rice, drain and rinse the chickpeas and hearts of palm pasta, shred the purple cabbage, and thinly slice the watermelon radish
• evenly arrange ingredients into 2 bowls and serve with the dressing or put in an airtight container for up to 5 days.

• heat your air fryer or oven to 400 degrees. cube your tofu and mix in with the tamari. bake for 20 minutes flipping halfway through
• cook your your rice. while it's cooking, peel and dice your cucumber, dice your avocado, and trim your snow peas.
• arrange ingredients in a bowl and top with the fresh ginger and sesame seeds.

• preheat oven to 400 degrees and line a baking tray with parchment paper.
• rinse a cup of black rice then add to a pot with water. cook on a medium heat.
• while the rice is cooking, peel then cube your sweet potato. make sure the cubes aren't too small or too large, they should be around 2 inches. toss in a bowl with the seasoning and avocado oil spray, then arrange on our baking tray. bake for 30 minutes flipping once halfway thru.
• cut tofu into strips about 1/2 inch wide. coat them with the soy sauce and air fry or bake in the oven at 400 degrees for 15 minutes. heat sesame oil on a pan and sautee your tofu for about 5 minutes on each side or until crispy and browned. once both sides are done, add a 1/2 tbsp of agave to each strip and cook for a minute or so on each side on a high heat.
• add all dressing ingredients together in a small jar or dish. use a fork to whisk.
• divide all ingredients between 2 bowls. add 1 cup of spinach to each bowl and top with 1/2 cup shredded purple cabbage, 1/2 cup snow peas, and sliced radish. add the tofu strips sprinkled with sesame seeds, 1/2 cup cilantro lime rice, 1/2 of the cubed sweet potatoes, the miso almond ginger dressing, and 1/2 a lime if desired. enjoy!

• add sesame oil to your pan and sauté the garlic. after a few min, add the defrosted beef and sauté over medium-high heat breaking the meat up as you go along for 10ish min
• mix in the brown sugar, tamari, ginger, red pepper flakes, sea salt & pepper. combine well
• serve over a bed of rice and top with sesame seeds and chopped green onion. add extra red pepper flakes on top if you want!

• wash your kale and add to a mixing bowl. add in the avocado oil and garlic powder and massage to combine with your hands. let sit while you prep the remaining ingredients.
• preheat your air fryer or oven to 400 degrees and bake cauliflower until golden and crispy.
• next drain and rinse a can of chickpeas. add to your air fryer or oven and bake for 6-7 minutes.
• peel the purple potatoes potato and add to a pot of water. once the water is boiling, poke the potato with a fork – once your fork easily goes through, drain and rinse with cold water. add potato to a mixing bowl and mash with a fork. add lemon juice and sea salt to taste.
• the kale can be enjoyed raw, but I sautéed it for a few minutes with minced garlic to make it super garlicky.
• mash your avocado and season with salt and pepper.
• divide ingredients between four bowls.

• Cook your rice in the water and keep covered. Set your air fryer or oven to 400 degrees.
• Set up tofu dipping station – add plant-based milk in a small dish. On a shallow plate or bowl combine the breadless crumbs, nutritional yeast, and sea salt. Dip a tofu cube in the plant-based milk, then coat in the crumbs.
• Cook tofu in your air fryer or oven for around 15 minutes. While cooking, sauté the corn and broccoli over medium heat in an oil spray (I use avocado oil spray.)
• Combine the dressing ingredients in a small jar. Store the extras in your fridge. Double or triple the recipe to have on hand for the week.
• Combine the cooked rice with the broccoli and corn and mix in the tamari or soy sauce. Add to your plate or bowl and top with the cucumbers, crispy tofu, and dressing.

Falafel Balls

• preheat air fryer or oven to 400 degrees.
• add all of the ingredients into a food processor and pulse. mixture should be rough, so don't over blend.
• use an ice cream scooper to scoop the mixture onto a cutting board. then arrange in your air fryer (or parchment lined baking tray) and bake for about 15 minutes. at that point give them a little shake (or use a spoon to turn them over if baking in the oven) and cook for another 5-10 minutes. if you feel they are too soft, keep cooking them. make sure to keep a close eye on them throughout to avoid burning them.
• this mixture can make anywhere from 12 to 18 balls depending on the size of your scooper.

Bowl

• cook the pearl cous cous in water according to package instructions. peel and dice your cucumbers and halve your cherry tomatoes.
• in a small dish mix the hummus with the beet powder.
• arrange the cooked cous cous, halved cherry tomatoes, diced cucumbers, falafel balls, and beet hummus into four separate bowls or meal prep containers. top with sea salt, pepper, and additional fresh parsley and cilantro if you'd like.

• Preheat oven to 400 degrees. Add all marinade ingredients to a blender and blend for 1 minute or so⁣. If you don't have a blender, you can simply whisk the ingredients in a bowl.
• Chop your watermelon into even cubes – keep in mind the cubes shrink half the size, so don't cut them too small.
• Separate the watermelon onto baking trays (make sure they’re not too crowded!) and lightly coat them using half the marinade⁣.
• Bake for 30 minutes then stir the cubes. Add them back into the oven for another 25 minutes then check to make sure the texture is right. Depending on the size of your cubes and your specific oven, this could take longer or shorter so continuously check up on them⁣. It's better to overcook them than undercook them, so don't be nervous if they start charring – that's normal!
• Once the watermelon is done, they should have a tuna-like consistency. Silky, smooth, and buttery. Add them into a plastic bag with the rest of the marinade, give it a good shake, and leave in the fridge for at LEAST 24 hours⁣.
• After 24 hours, remove each "tuna" one by one on a paper towel. Use another paper towel to lightly tap some of the marinade off. Serve in a bowl with all your favorite poke toppings!

• cook jasmine rice. while it's cooking peel and dice your cucumber, dice the carrots, and dice the mango.
• add arugula to the bottom of your bowl. top with the jasmine rice, cucumber, carrots, mango, and fresh ginger.
• top with the sesame seeds and chives. combine the tamari and sesame oil and use as your dressing.

• cook rice. once it's done cooking, mix in cilantro leaves, lime juice, and about 1/4 tsp of sea salt.
• drain and rinse pinto beans. halve your avocado, halve the cherry tomatoes, and cut your romaine head into shreds.
• cut seitan into strips. cook on your pan in the veggie broth and umami on a medium low heat. cook until seitan is slightly blackened and crispy.
• arrange shredded romaine, cilantro lime rice, seitan strips, pinto beans, avocado, and cherry tomatoes in a bowl. top with sea salt, pepper, cilantro leaves, and a lime wedge.

Mashed Potatoes

• peel potato and add to a pot of water. boil until fork tender.
• drain potato and rinse with cold water to cool. add to a food processor with the plant-based milk, sea salt, and minced garlic. pulse until mixture is fully combined. if mixture is too thick, add more plant-based milk.
• top with chives and pepper.

Crispy Tofu

• cut tofu into cubes. on a shallow plate or bowl add the nutritional yeast, bread crumbs, and sea salt. mix to combine.
• dip each tofu cube in the plant-based milk, then coat in the bread crumb mixture. repeat until all tofu cubes are coated.
• bake in your air fryer or oven at 400 degrees for about 15-20 minutes. flip halfway through.

Bowl

• drain and rinse your black beans. add to a skillet with avocado oil, frozen corn, and green peas (these can be canned too, I prefer frozen for convenience.) pan fry for about 10 minutes on a low-medium heat.
• arrange your bowls! divide all ingredients between 2-3 bowls. thinly slice your jalapeños and add them on top along with the shredded vegan cheese. drizzle with bbq sauce and top with additional salt and pepper.