Recipes: budget lunches - sandwiches & wraps; super salads; grain-based salads | Viva! - The Vegan Charity

Recipes: budget lunches - sandwiches & wraps; super salads; grain-based salads

 
 
 
 
 

Lunch bunch

Wrap it up - sandwiches and other filled bread

Sandwiches, subs or pittas? You choose...
And what to use instead of butter or regular margarine? Use a dairy-free spread such as Pure, Tesco Free-from; Vitalite etc.

 

Simple sandwich fillings - some have links...
 

  • Hummus with salad or roasted vegetables

  • Bagels with a range of fillings - see picture above!

  • Avocado, mashed or sliced, with rocket, tomato and vegan mayo

  • Falafel, grated carrot, tomato and sweet chilli sauce

  • Tofu 'Egg' Mayo with cress or rocket

  • Coronation Salad Sandwich - a great vegan take on a classic

  • Bean burger with salad and ketchup

  • Vegan meat-style burger, as above

  • Vegan sausage, tomato, salad and vegan mayo

  • Cream cheese – eg Violife or Tesco - with cucumber, lettuce and tomato (just like Philadelphia!)

  • Vegan BLT – V-Bites or tempeh rashers, lettuce, tomato, vegan mayonnaise

  • Cheese and pickle – use V-Bites, Violife, Tesco, Sheese, Vegusto etc - there are many brands and flavours to choose from. 

  • Spicy bean paté with green salad and vegan mayo

  • Smoked tofu sliced thinly with avocado, mayo, tomato and leaves

  • Cheatin’ chicken (VBites Cheatin’ Slices) with avocado and vegan mayo

  • Cold Cuts – VBites Cheatin’ Slices, Sheese Deli or Vegusto cold cuts

 

 



Salads–Beyond the iceberg

 

Avocado, watercress & Tomato Salad with Walnuts

 

  • Mixed leaf salads are always good when served with a nice oil and vinegar dressing or vegan mayo (see Core Recipes)

  • Mixed bean salad with chopped red pepper and olives

  • Tomato and cucumber – simple, fresh and classic

  • Couscous, cucumber, grated carrot, tomato, parsley and mint with lemon juice and olive oil

  • Coleslaw – home-made with grated cabbage, carrot and onion. Use vegan mayo, thinned down with unsweetened plant milk 

  • Extras: try topping with toasted seeds, such as pumpkin or sunflower



Salads – Going With the Grain: rice and more

 

 

 

 

 

 

 

 

  • Tabouleh – classic Middle-Eastern salad made from bulghur (wheat, diced cucumber, tomatoes, lots of chopped fresh parsley and mint plus olive oil, lemon juice and salt

  • Rice Salad – use white or brown-long grain. Mix with French beans, olives, chopped red peppers – and whatever else your imagination comes up with. Toss well in a tasty vinaigrette

  • Couscous – similar to bulghur. Try serving it cold with chopped roasted veg, olives, grated carrot… and a nice spicy dressing

  • Tropical Rice Salad with Sesame Orange Dressing

 

Tropical Rice Salad with beansprouts, peppers and more...


Spudlove
 

 

Baked potatoes – either sweet or white. Add vegan margarine such as Pure or Vitalite or a vegan cream cheese. Top with one or two of these fillings. 

 

  • mixed bean salad

  • roast vegetables

  • veggie curry

  • ratatouille

  • hummus

  • olive tapenade

  • vegan cheese, grated (eg vegan feta or vegan smoked cheddar-style)

  • veggie chilli

  • smoked tofu cubes fried up with garlic

  • and good old baked beans – from a tin or make your own home-made barbecue beans, using smoked paprika and molasses