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Plant-Based Meals

Delicious 30-Minute Plant-Based Meals for Busy Weeknights

Quick and easy plant-based meals packed with wholesome ingredients, perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Plant-Based
Calories: 400

Ingredients
  

For the Base
  • 1 head Fresh Broccoli Provides crunch and color; substitute with green beans or snap peas for variety.
  • 1 cup Quinoa Serves as a protein-rich base; swap with brown rice or couscous for different textures.
  • 4 pieces Tortillas Perfect for wraps or tacos; whole grain or corn options cater to gluten-free needs.
For Additional Protein
  • 1 can Black Beans Offers protein and fiber, canned for convenience.
  • 0.5 cup Lentils Packed with protein; red or green varieties are interchangeable.
  • 1 can Chickpeas Great for salads and bowls; whether canned or dried.
For Flavor and Texture
  • 1 cup Mushrooms Adds umami and heartiness; experiment with varieties like portobello or shiitake.
  • 1 piece Avocado Adds creaminess and healthy fats; for a lighter dish, consider hummus as a substitute.
  • 1 can Tomatoes Fresh or canned, enhances moisture and acidity.

Equipment

  • large skillet
  • Medium pot
  • separate pot
  • mixing bowl

Method
 

Step-by-Step Instructions
  1. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add chopped garlic and sauté for 1 minute until fragrant. Toss in the fresh broccoli and sliced mushrooms, stirring for 5-7 minutes until tender.
    Plant-Based Meals
  2. In a medium pot, bring 2 cups of vegetable broth to a boil, then add 1 cup of rinsed quinoa. Lower the heat, cover, and simmer for about 15 minutes until fluffy.
    Plant-Based Meals
  3. In a separate pot, combine 1 can of drained black beans, the cooked quinoa, and spices like cumin and chili powder. Simmer for 5 minutes until heated through.
    Plant-Based Meals
  4. In the same pot used for quinoa, add diced tomatoes and 1 cup of vegetable broth with 0.5 cup lentils. Bring to a boil, reduce heat, and simmer for 20 minutes until lentils are tender.
    Plant-Based Meals
  5. Fill tortillas with the cooked mixture from Step 3. Top with sliced avocado and additional toppings like salsa or cilantro.
    Plant-Based Meals
  6. Combine canned chickpeas with diced tomatoes in a bowl. Drizzle with olive oil and lemon juice, then toss to coat evenly.
    Plant-Based Meals

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 60gProtein: 18gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 600mgPotassium: 800mgFiber: 15gSugar: 3gVitamin A: 500IUVitamin C: 70mgCalcium: 80mgIron: 4mg

Notes

Store prepared meals in airtight containers for up to 3-4 days. Leftover soups or chili can be frozen for up to 3 months.

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