Cheap Vegan Lunch for Work

Lunch Ideas for Work

1. Chicken Burritos Recipe

Ingredients

• 1 rotisserie chicken
• 1 cup water
• 1 1/2 tablespoons taco seasoning mix
• 1 tablespoon oil
• 1 large red onion , sliced
• 1 lb sliced peppers
• 2 cups salsa
• 1 8oz cheddar , shredded
• 8 flour tortillas
• 1 cup greek yogurt
• 1 iceberg lettuce , shredded

Instructions

• Take all the meat off the chicken and place into a large skillet with water.
• Heat the chicken on medium low and add in the taco seasoning.
• Allow to cook and just keep on low once water is reduced.
• In another skillet warm up the oil and add in the red onion.
• Once the red onion is cooked down a little add in the peppers.
• In a large baking dish place down the onions and peppers, chicken, and salsa.
• Bake for 15 minutes in a 350 degree oven covered with tinfoil.
• After 15 minutes remove the foil and top with half of the cheddar cheese.
• Warm the tortillas while the cheese melts.
• Assemble the tortillas with desired toppings like greek yogurt (sour cream), more shredded cheddar cheese and lettuce.

2. Easy Pasta Salad

INGREDIENTS

For the Salad:

• 2 Stalks Celery
• 1 Red Bell Pepper
• 1 Yellow Bell Pepper
• 2 Spring Onions
• 20 Cherry Tomatoes
• 2 Small Cucumbers
• 20 Green Olives

For the Pasta:

• 1 Bag (18oz/500g) Bowtie Pasta (or other pasta, regular or gluten-free)

For the Sesame Dressing:

• 2 Tbsp Sesame Oil
• 3 Tbsp Soy Sauce (or Tamari if gluten-free)
• 2 Tbsp Maple Syrup
• 1/2 tsp Crushed Garlic
• 1/4 tsp Dried Basil
• 1/4 tsp Oregano

Optional:

• 4 Tbsp Vegan Mayonnaise
• Fresh Parsley (for serving)

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INSTRUCTIONS

1. Cook the pasta according to the package instructions.
2. While the pasta is cooking, chop up the celery, red bell pepper, yellow bell pepper, spring onions and cucumber. Cut the cherry tomatoes and olives in half.
3. Prepare the dressing by adding the sesame oil, soy sauce or tamari, maple syrup, crushed garlic and dried basil and oregano to a jug and mixing together.
4. When the pasta is cooked, rinse and drain it and add to a serving dish. Then pile on all the raw veggies on top and mix in together.
5. Pour over the dressing and combine.
6. Then add the vegan mayonnaise (optional) and mix together.
7. Keep covered in the fridge where it will keep perfectly well for a few days.

3. Quinoa Salad Recipe

Ingredients

For the dressing

• 2 Tbsp Peanut Butter
• 2 Tbsp Extra Virgin Olive Oil or Sesame oil
• 1 Tbsp Ginger shredded
• 2 Tbsp soy sauce
• 2 tsp Lime Juice
• 1 Tbsp agave
• ½ tsp salt optional

For the quinoa salad

• 2 Cup Brown Quinoa cooked
• 1 Cup red cabbage chopped
• ½ Green Bell Pepper chopped
• ¼ Red Bell Pepper chopped
• ¼ Cup Edamame chopped and steamed
• 1 Cup broccoli florets steamed

For the Wrap

• 2 TortillaLand Tortillas frozen

Instructions

• In a mason jar, add the ingredients for the dressing
• Cover the mason jar and shake well
• Set aside for 30 minutes to overnight, if possible
• In a bowl, add the ingredients for the salad
• Add the peanut butter dressing. I used only about ¾ of the dressing and refrigerated the rest
• Mix the salad well and set aside
• Heat a cast iron skillet on medium heat. You can use a heavy bottom non-stick pan too
• Place one tortilla on the skillet and heat for 30 seconds. Do the same for the other side.
• Put the tortilla on a plate and add the quinoa salad in the middle
• I put about a half cup per tortilla
• Start by folding the sides of the tortilla
• While holding the sides in, fold the bottom of the tortilla over the sides and the quinoa
• Roll over the top tortilla fold and set aside
• Do the same for the remaining tortillas.
• Serve Immediately (Or See notes for freezing instructions)

Notes

Serve immediately or wrap them in a parchment paper and put them in a ziploc bag. Write the date on it and freeze. I try to use them up within a week.

4. Tuna Salad Lettuce Wraps

INGREDIENTS:

• 10-12 oz. good quality canned tuna (I used Tonno Genova Tuna Packed in Olive Oil.)
• 1/4 cup mayo or light mayo
• 1 tsp. Dijon mustard
• 1 T lemon juice
• 1/4 tsp. celery seed
• 1/4 tsp. Vege-Sal (or a slightly smaller amount of salt)
• 1/2 cup finely chopped celery
• 1 T capers, chopped
• 2 green onions, thinly sliced
• 8 large lettuce leaves, washed and dried (romaine, iceberg or butter lettuce will work for this)
• 1/2 cup chopped cherry tomatoes (optional)

DIRECTIONS:

1. Drain tuna into a fine-mesh strainer and press down to drain out the oil (or water if you use water-packed tuna.)  While tuna drains stir together the mayo, Dijon, lemon juice, celery seed, and Vege-Sal or salt.
2. Cut lettuce apart and pick out 8 large leaves.  (I used two heads of romaine and kept the smaller inner leaves for salad greens.)   Wash lettuce and spin dry in a salad spinner or dry with paper towels.
3. Chop the celery and capers and thinly slice the green onions.  Chop tomatoes if using.
4. When the tuna has drained, put it in a bowl (with a snap-tight lid if you won’t be eating it all at once.)  Stir in the dressing until it’s well-distributed in the tuna, then mix in the celery, capers, and green onions.
5. Fill lettuce leaves with the tuna mixture, garnish with cherry tomatoes, and eat with your hands.
6. This kept well in the fridge for several days.

5. Easy Egg Salad In Pita

INGREDIENTS:

• 4 eggs (eggs that are not too fresh will make better boiled eggs)
• 2 T Greek Yogurt
• 1 T mayo
• 2 tsp. Dijon mustard
• 2 T thinly-sliced green onion
• 6-8 green olives, finely chopped
• salt and fresh-ground black pepper to taste
• 2 romaine lettuce leaves, thinly sliced
• 2 whole wheat pitas, cut in half (see notes)

DIRECTIONS:

1. Cook eggs according to directions for How to Make Perfect Hard-Boiled Eggs.
2. Let eggs cool, then peel and chop the eggs and put them into a small bowl.
3. While eggs cook, mix together the fat-free Greek yogurt, mayo, and Dijon. Thinly slice green onions and chop the green olives.
4. Mix mustard mixture into the chopped eggs and then mix in the sliced green onion and chopped olives.
5. Cut the pita bread in half and separate the inside edge so it can be filled.
6. Spread 1/4 the egg mixture on to the bottom side of each pita half and stuff 1/4 the sliced lettuce on top of it.
7. Serve right away.

6. Pulled Chicken Sandwiches

Ingredients
Chicken: 

• 2 tablespoons dark brown sugar 
• 1 teaspoon paprika 
• 3/4 teaspoon ground cumin 
• 1/2 teaspoon ground chipotle chile pepper 
• 1/4 teaspoon ground ginger 
• 1/8 teaspoon salt 
• 2 pounds skinless, boneless chicken thighs Cooking spray 

Sauce: 

• 2 teaspoons canola oil 
• 1/2 cup finely chopped onion 
• 1 tablespoon dark brown sugar 
• 1 teaspoon chili powder 
• 1/2 teaspoon garlic powder 
• 1/2 teaspoon dry mustard 
• 1/4 teaspoon ground allspice 
• 1/8 teaspoon ground red pepper 
• 1 cup ketchup 
• 2 tablespoons cider vinegar 

Remaining ingredients: 

• 8 (1 1/2-ounce) hamburger buns, toasted 1
• 6 hamburger dill chips

How to Make It
Step 1
Preheat grill to medium-high heat.

Step 2
To prepare chicken, combine first 6 ingredients; rub evenly over chicken. Place chicken on a grill rack coated with cooking spray; cover and grill 15 minutes or until a thermometer registers 180°, turning occasionally. Let stand for 5 minutes. Shred with 2 forks.

Step 3
To prepare sauce, while chicken grills, heat canola oil in a medium saucepan over medium heat. Add onion; cook for 5 minutes or until tender, stirring occasionally. Stir in 1 tablespoon sugar and next 5 ingredients (through ground red pepper); cook 30 seconds. Stir in ketchup and vinegar; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thickened, stirring occasionally. Stir in chicken; cook 2 minutes.

Step 4
Place 1/3 cup chicken mixture on bottom half of each bun; top each with 2 pickle chips and top of bun.



7. Three-Bean Pasta Salad

Ingredients

• Salt and pepper
• 6 ounces small pasta shells
• 3/4 pound green beans, trimmed and cut into thirds  
• 2 tablespoons Dijon mustard
• 1/3 cup red-wine vinegar
• 2 tablespoons honey
• 1/2 cup extra-virgin olive oil  
• 1 can (15.5 ounces) pinto beans, rinsed and drained
• 1 can (15.5 ounces) chickpeas, rinsed and drained
• 4 scallions (white parts only), thinly sliced
• 5 stalks celery, thinly sliced

Directions

 Step 1

In a large pot of boiling salted water, cook pasta 3 minutes less than package instructions. Add green beans and cook 3 minutes more. Drain and rinse with cold water.

 Step 2

In a medium bowl, combine mustard, vinegar, honey, and oil. Add pasta mixture, pinto beans, chickpeas, scallions, and celery; toss gently. Season with salt and pepper.

Cook's Notes

To store, cover and refrigerate, up to 1 day.

8. Zucchini Noodles With Creamy Avocado Pesto

INGREDIENTS

• 6 large zucchini, spiralized
• 1 Tbsp olive oil
• For the Sauce:
• 2 ripe avocados
• 1 cup fresh basil leaves
• 3 cloves garlic
• ¼ cup pine nuts
• 2 Tbsp lemon juice
• ½ tsp. sea salt
• 3 Tbsp olive oil
• Cracked black pepper, to taste

INSTRUCTIONS

1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
2. In a food processor, add avocados, basil leaves, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
3. Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
4. Add zucchini noodles to a large bowl and toss with avocado pesto. Season with cracked pepper and a little Parmesan, serve and enjoy!

9. Caesar Salad Recipe In a Jar

 Ingredients in order of layering them in the jar:

Lite Caesar Dressing

Carrot Shreds

Cucumber

Chicken

Parmesan Cheese

Romaine Lettuce

Preparation:

Same process as above with the Chef Salad – layer the ingredients in the order as they are listed above. You need the carrots, cucumber and chicken with this option otherwise the lettuce will sit in the dressing which is a bad idea. I also do not recommend adding croutons in the jar because they will get soggy. Just bring them along on the side in a baggie.

10. Easy Black Bean Quesadillas

INGREDIENTS

• 1 15 oz. can black beans** 
• 1 cup frozen corn kernels 
• 1/2 small red onion 
• 1 clove garlic 
• 1/4 bunch fresh cilantro 
• 2 cups shredded cheese 
• 1 batch taco seasoning 
• 10 taco sized tortillas 

INSTRUCTIONS

1. Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw).
2. Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, mix up a batch of taco seasoning and add to the bowl. Stir everything until evenly mixed.
3. Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.
4. To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).
5. NOTES
6. **I used black beans that I cooked from dry in my slow cooker using this method. It’s easy, requires almost no effort, and is about 1/3 the cost of a can of beans.