Realistic 10 Minute Lunch Recipes (Healthy and Plant-based)

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These lunch recipes are guaranteed to brighten up your day and take just 10 minutes to prepare. Find all the recipes below.

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Recipes
(Complete instructions in the ingredients list before starting the method)

Mediterranean smashed chickpea sandwich
Makes around 6-8 Sandwiches

For the filling:
2 400g cans of chickpeas, drained and rinsed
2 tbsp vegan mayonnaise or hummus
4 small or 2 large jarred roasted peppers, roughly chopped
6 sundried tomatoes, roughly chopped
50g olives, finely sliced
½ a red onion. finely diced (optional)
1 small handful fresh parsley, finely chopped
2 tsp oregano (greek / mediterranean variety)
Juice of 1 a lemon
1 tsp ground cumin
1 tsp ground coriander

For the sandwich:
12 - 16 slices of wholemeal bread
1 small handful basil leaves
Salad leaves or sprouts (optional)
1 garlic clove, pealed

Method:
In a medium bowl crush the butter beans using a fork or potato mashed.
Then add all the other filling ingredients and mix to combine.
-Toast the wholemeal bread.. Slice the garlic clove in half and brush onto the toast.
Lay the basil leaves over the bread and top with sprouts / salad leaves then filling. Top with a second slice of toast. Cut in half and enjoy.
You can also use a toastie machine or use untoasted bread.


Creamy harissa, tomato and bean soup
Serves 4

3 large garlic cloves, peeled and zested
1 tbsp harissa
2 tsp oregano
2 tsp balsamic vinegar
½ tsp maple syrup
2 tsp dark soy sauce
2 400g cans chopped tomatoes
1 400g can butter or cannellini beans
250ml vegetable stock
Crusty bread to serve

For the dressing:
1 tsp harissa
1 small handful parsley, finely chopped
4 tbsp olive oil
Juice of half a lemon

Method:
Heat up a medium saucepan over a medium-high heat. Add 1 tbsp olive oil followed by the zested garlic.
Fry for 30 seconds then add the harissa and oregano.
Fry for 30 seconds then add the chopped tomatoes, balsamic vinegar, soy sauce, maple syrup, vegetable stock and white beans. Season generously with ground black pepper and salt if needed.
Bring to a rapid simmer and cook for 5 minutes.
Remove from the heat and once cooled slightly blend until silky smooth.
For the dressing stir together all dressing ingredients until combined.
Serve soup with crusty bread and drizzle over your dressing.

Miso Caramelised leek and lentil tacos with pickled red onion and toasted hazelnuts

Serves 2

For the pickled onion
1 red onion
50ml red wine vinegar
100ml boiling
25g sugar

For the sauce:
1 tbsp miso
1 tsp dark soy sauce
1 tsp maple syrup
1 tsp cider vinegar
40ml water
½ tsp sesame oil

For the leeks:
1 large leek, washed and finely sliced
1 can green lentils
50g toasted hazelnut, finely chopped
10 corn tortillas
1 small handful fresh coriander

Method:
First pickle the red onions by mixing them in a bowl with the boiling water, sugar and red wine vinegar and leave to sit.
For the sauce whisk together all ingredients until combined.
Heat a frying pan over a medium-high heat with 1 tbsp olive oil.
Add the leaks and fry until starting to caramelise. Add the lentils followed by the sauce.
Cook for a further 2 minutes until the leek and lentils are coated in the reduced sauce.
Wipe out the pan and heat up your corn tortillas by frying on each side for 30-45 seconds or until starting to char and bubble up.
Serve by spooning the leek mixture into the corn tortillas followed by the pickled onions, hazelnuts and fresh coriander.