easy post-workout vegan dinner recipes

1. Protein-Packed Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 black bean can (rinsed and drained)
• 1 avocado, diced
• 1 cup diced bell peppers (red, green, yellow)
• 1/2 cup corn (frozen or fresh)
• Juice of 1 lime
• Salt and pepper to taste
• Handful of cilantro, chopped (optional)

Instructions:

1. In a large mixing bowl, combine the cooked quinoa, black beans, diced avocado, bell peppers, and corn.
2. Squeeze lime juice over the mixture and season with salt and pepper.
3. Toss everything gently to combine. Top with cilantro, if desired.
4. Serve immediately for a refreshing, nutrient-dense meal packed with protein and healthy fats.

2. Chickpea Stir-Fry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups mixed vegetables (broccoli, carrots, snap peas)
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• Cooked brown rice or quinoa for serving

Instructions:

1. Heat sesame oil in a large skillet over medium heat.
2. Add garlic and ginger, sauté until fragrant (about 1 minute).
3. Toss in the mixed vegetables, stirring frequently until they are tender (roughly 5-7 minutes).
4. Add chickpeas and soy sauce, cook for another 5 minutes.
5. Serve the stir-fry over cooked brown rice or quinoa for a complete meal.

3. Lentil Tacos

Ingredients:

• 1 cup dried green or brown lentils
• 2 cups vegetable broth
• 1 onion, diced
• 2 tomatoes, chopped
• 2 teaspoons chili powder
• 1 teaspoon cumin
• Corn tortillas
• Toppings: avocado, salsa, lettuce

Instructions:

1. Rinse lentils under cold water and place them in a pot with vegetable broth.
2. Bring to a boil, then reduce heat and simmer until tender (about 20-25 minutes).
3. In a separate pan, sauté diced onion until translucent, then add chopped tomatoes, chili powder, and cumin.
4. Once the lentils are cooked, add them to the onion and tomato mixture. Stir to combine and heat through.
5. Spoon the lentil mixture into corn tortillas and top with avocado, salsa, and lettuce.

4. Creamy Vegan Pasta

Ingredients:

• 8 oz whole grain pasta (your choice)
• 1 cup raw cashews (soaked for 2 hours and drained)
• 1/2 cup nutritional yeast
• 1 cup unsweetened almond milk
• 2 cloves garlic
• 2 cups spinach
• Salt and pepper to taste

Instructions:

1. Cook pasta according to package instructions. Drain and set aside.
2. In a blender, combine soaked cashews, nutritional yeast, almond milk, garlic, salt, and pepper. Blend until smooth and creamy.
3. In a large skillet, combine cooked pasta, creamy sauce, and spinach. Cook until the spinach wilts (about 2-3 minutes).
4. Serve warm, garnished with additional nutritional yeast if desired.

5. Sweet Potato and Black Bean Enchiladas

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tsp cumin
• 1 tsp chili powder
• 8 corn tortillas
• 1 cup enchilada sauce
• 1 avocado, for topping

Instructions:

1. Preheat oven to 375°F (190°C).
2. Steam or boil the diced sweet potatoes until tender (about 10-15 minutes).
3. In a bowl, mash sweet potatoes and mix with black beans, cumin, and chili powder.
4. Fill each tortilla with the mixture, roll them up, and place them seam-side down in a baking dish.
5. Pour enchilada sauce over the top and bake for 20 minutes. Serve topped with avocado.

6. Zucchini Noodles with Pesto

Ingredients:

• 2 large zucchinis, spiralized
• 1 cup basil pesto (store-bought or homemade)
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• Pine nuts for garnish (optional)

Instructions:

1. In a skillet, heat olive oil over medium heat and add spiralized zucchini.
2. Sauté for 2-3 minutes until just tender.
3. Remove from heat and stir in the pesto and cherry tomatoes.
4. Season with salt and pepper before serving. Garnish with pine nuts for an extra crunch.

7. Vegan Buddha Bowl

Ingredients:

• 1 cup cooked brown rice or quinoa
• 1 cup roasted chickpeas (drained and seasoned)
• 1 cup steamed broccoli
• 1 avocado, sliced
• 1/2 cup shredded carrots
• Tahini dressing (2 tablespoons tahini, lemon juice, water)

Instructions:

1. Assemble the bowl by placing the cooked rice or quinoa at the base.
2. Arrange ingredients: roasted chickpeas, steamed broccoli, sliced avocado, and shredded carrots on top.
3. Drizzle with tahini dressing, combining creamy nutrition with a nutty flavor.
4. Enjoy a colorful, nutrient-dense meal filled with fiber and healthy fats.

8. Farro and Roasted Vegetable Salad

Ingredients:

• 1 cup farro, cooked according to package instructions
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt, pepper, and fresh herbs (basil or parsley)

Instructions:

1. Preheat the oven to 400°F (204°C). Toss bell pepper, zucchini, and cherry tomatoes in olive oil, season with salt and pepper, then roast for 20 minutes.
2. In a large bowl, combine cooked farro, roasted vegetables, balsamic vinegar, and fresh herbs.
3. Serve warm or cold. This salad is great for meal prep and stays delicious for days.

9. Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers
• 1 cup cooked rice (white, brown, or wild)
• 1 can black beans, rinsed
• 1 cup corn
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds.
2. In a mixing bowl, combine rice, black beans, corn, cumin, smoked paprika, salt, and pepper.
3. Fill each pepper with the mixture and place them upright in a baking dish.
4. Bake for 30-35 minutes until the peppers are tender. Serve warm.

10. Vegan Curry Chickpeas

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 can coconut milk
• 2 tablespoons curry powder
• 1 onion, diced
• 2 cups spinach or kale
• Salt and pepper to taste
• Cooked rice for serving

Instructions:

1. In a pot, sauté onions until translucent. Add curry powder and cook for another minute.
2. Stir in the coconut milk and chickpeas, bringing the mixture to a gentle simmer.
3. Add spinach or kale, cooking until wilted.
4. Serve warm over cooked rice for a hearty post-workout meal.

11. Cauliflower Buffalo Wings with Celery Salad

Ingredients:

• 1 small cauliflower, cut into florets
• 1 cup almond flour
• 1 cup almond milk
• 1 cup hot sauce
• 2 cups celery, sliced
• 1 cup carrots, sliced
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 450°F (232°C) and prepare a baking sheet lined with parchment paper.
2. In a bowl, combine almond flour and almond milk to form a batter.
3. Dip cauliflower florets in batter, then place on the baking sheet. Bake for 20 minutes.
4. Remove from oven and toss with hot sauce, returning to the oven for another 10-15 minutes.
5. Toss sliced celery and carrots with lemon juice, salt, and pepper for a refreshing side. Serve buffalo wings hot.

12. Black Bean and Sweet Potato Chili

Ingredients:

• 2 sweet potatoes, peeled and diced
• 1 can black beans, drained
• 1 can diced tomatoes
• 1 onion, diced
• 2 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion until softened. Add sweet potatoes, chili powder, and cumin, cooking for 5 minutes.
2. Stir in black beans, diced tomatoes, and vegetable broth.
3. Bring to a boil, reduce to a simmer, and cook for approximately 30 minutes until sweet potatoes are tender.
4. Season with salt and pepper before serving.

13. Cabbage and White Bean Stew

Ingredients:

• 1 head green cabbage, chopped
• 1 can white beans, drained
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon thyme
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until translucent.
2. Add chopped cabbage and sauté until wilted.
3. Stir in vegetable broth, white beans, thyme, salt, and pepper. Bring to a boil.
4. Reduce heat and let simmer for 20 minutes. Adjust seasoning as needed before serving.

14. Smoky Tempeh Wraps

Ingredients:

• 1 package tempeh, sliced
• 2 tablespoons smoked paprika
• 1 tablespoon soy sauce
• 4 whole wheat tortillas
• 2 cups mixed greens
• Optional: avocado, hummus, or vegan mayo for additional spread

Instructions:

1. Marinate sliced tempeh in soy sauce and smoked paprika for at least 30 minutes.
2. Cook tempeh in a skillet over medium heat until golden and crispy on both sides.
3. Assemble wraps with tempeh, mixed greens, and preferred toppings. Roll tightly, slice, and serve.

15. Spinach and Mushroom Frittata

Ingredients:

• 1 cup chickpea flour
• 1 1/2 cups water
• 1/2 teaspoon turmeric
• 1 cup fresh spinach
• 1 cup mushrooms, sliced
• Salt and pepper to taste

Instructions:

1. Preheat non-stick skillet over medium heat.
2. Whisk together chickpea flour, water, turmeric, salt, and pepper until smooth.
3. Pour the batter into the skillet and top with spinach and mushrooms. Cook for 5-7 minutes until the edges start to set.
4. Carefully flip or broil in the oven to cook the top. Once set, slice and serve warm.

Each of these recipes offers an array of flavors while providing essential nutrients to aid recovery after intense workouts. These easy vegan dinners cater to various tastes and are simple to prepare, making them ideal for anyone looking to maintain a balanced, plant-based diet post-exercise.