10 No-Cook Vegan Meals

10 No-Cook Vegan Meals


It's summer and the last thing you want to do is turn on the stove or oven and cook.

We have good news for you. You can get so many nutrients from food without having to use a pot, pan or oven.

We've got the perfect raw vegan recipes that will nourish your body and refresh your mind.

Today we are sharing 10 non-cook vegan meals and ideas to help you keep your cool all summer long.

10. SPRING ROLLS OR SUMMER ROLLS

Fresh spring rolls or summer rolls made with peanut sauce, mint, cilantro, bell pepper, mango, carrots,and beets are a must in any rotation of non cook meals.

Choose the fruits and veggies you like most, roll them up in rice paper and serve with freshly-made peanut ginger sauce.

These rolls are delicious, eminently customizable and gluten-free.

Back to top.


9. MEDITERRANEAN CHICKPEA SALAD

This salad is healthy, hearty and made with only ten ingredients - a perfect side or main, it's packed with fiber and plant protein.

It's also loaded with crunchy veggies like red pepper and kalamata olives - plus plenty of parsley and lemon juice for that fresh and light Mediterranean flavor.

Thanks to the chickpeas, this salad will keep you full for hours and is a great addition to your rotation of dinner recipes.

Back to top.


8. VEGAN LETTUCE WRAPS

These lettuce wraps are easy to make, fun to look at and even tastier than they look.

They can be made with about three cups total of any vegetables that you like.

Just roll them up into a lettuce leaf and whip up a dressing recipe in your food processor or shake it up in a mason jar.

They are low-carb and gluten-free too.

These wraps with quinoa and black beans are perfect if you're looking for a healthy meal.

Back to top.


7. CHICKPEA AVOCADO WRAPS

These are a forever perfect vegan lunch or quick dinner.

Vegan chickpea avocado wraps require no cooking and are totally delicious, easy to make and even easier to eat.

Filled with onions, red pepper, chickpeas and avocado, the chickpea avocado salad is great on its own or in a wrap -- very versatile as far as meal prep recipes go.

This is one recipe that is a hit with vegans and non-vegans alike.

Back to top.


6. BLACK BEAN TACOS

These tacos are based around the simple can of black beans combined with tropical mango, quick stove-top charred poblano pepper, red onion, cilantro and a hint of sea salt and lime.

The basic legume is elevated to a ceviche-type plant-based taco that is sweet, crunchy, bright and a bit smoky from the peppers' char.

This recipe takes only minutes to make and is flavorful and delicious.

Back to top.


5. MOROCCAN COUSCOUS SALAD

Fun to make, pleasing to the eye and exceptionally tasty - this couscous salad is one of those recipes you want to add to your arsenal and keep it there.

The mix of the couscous, chickpeas,and vegetables, make it good enough to be eaten as a balanced meal in itself.

Chickpeas not only add a wonderful flavor and texture to this Moroccan salad, but they are also a good source of vegetable protein and important vitamins and minerals including calcium and folate.

Back to top.


4. TABBOULEH

Tabbouleh is a very popular Middle Eastern recipe. This salad consists of bulgur, scallions, parsley, mint and lemon juice. It's fresh, delicious and very healthy.

This Syrian dish is easy to make and is full of cucumber, tomatoes and lots of herbs.

It's great on its own, as a side or in pita bread.

Back to top.


3. WATERMELON GAZPACHO

The original gazpacho soup is a traditional Spanish dish. It is a no-cook, cold soup focusing on the fresh sweet taste of ripe tomatoes.

The watermelon adds a refreshing fruit flavor to offset the taste of the tomatoes.

Cold soups are close to perfection - no heat, no cooking; just a quick whirl in the blender and a bit of chill time to allow the flavors to intermingle, and you have yourself one stellar summer soup without the need to cook!

Back to top.


2. CHICKPEA AVOCADO SANDWICH

The chickpea avocado sandwich couldn't be faster or easier.

Chickpeas and avocados are a winning combination.

You can customize it with any vegetables you would like.

Radishes, cucumbers, grated carrots or grated jicama would all be nice additions, and of course load it up with fresh herbs like dill, basil, cilantro, or Italian parsley.

This recipe uses the same base as our chickpea wrap (hello meal-prep efficiency!).

In addition to putting it on bread, you could try the recipe over zucchini noodles for some variety.

It's a great vegan dinner for days you don't want to cook.

Back to top.


1. THREE-BEAN SALAD

It's a mix of green beans, white beans, kidney beans, onion, sugar, vinegar, vegetable oil, salt, pepper, and celery.

This classic white bean salad recipe is a favorite side dish at parties. Use fresh beans if you can find them.

Canned beans are easy and convenient and work just as well.

This recipe is comforting, protein-rich and easy to put together with pantry ingredients.

Not one of these recipes requires you to cook, ensuring that you won't spend the whole day laboring in the kitchen.

After all, you have better things to do with your time than cook!

As a bonus, raw vegetables are more nutrient-dense and energy-rich than cooked vegetables, so you don't even have to feel guilty about this short-cut.

Easy vegan no cook recipes are good for your mental health and your physical health, and will keep you energized for all those summer activities awaiting you outside!

Back to top.


Sara Phillipps
A vegan freelance web designer and blog writer based out of Austin, Texas USA.


Leave a comment

Comments will be approved before showing up.


Also in Leafy Souls' Vegan Blog

Online Vegan Stores in EU
Online Vegan Stores in EU

A true sign of sustainability becoming a more than a momentary trend is when big online platforms like Net-a-Porter start to offer a dedicated yet small ”organic” selection. The trend almost turns into a movement when smaller multi-brand online stores pop up, which offer curated selections from sustainable brands. 
Read More
Recycled Tapestry Creative Uses
Recycled Tapestry Creative Uses

Have you got an old tapestry that simply isn't doing it for you anymore? Instead of throwing it out, try one of our DIY tips. Learn about recycled tapestry creative uses ..
Read More
What Is Vegan Leather? Simple Explanation All About Vegan Leather
What Is Vegan Leather? Simple Explanation All About Vegan Leather

What is vegan leather? Vegan leather is all the rage lately, which is good for animals - but what, exactly is it? The most common vegan leathers are not exactly
Read More
Sizing Guide

In this guide you can see the detailed sizing charts to all our products

Unisex Tshirts

S M L XL 2XL 3XL 4XL 5XL
Width, in 19 21 23 25 27 29 31 33
Length, in 29 30 31 32 33 34 35 36
Sleeve length, in 8 8 9 9 10 10 11 11

 

S M L XL 2XL 3XL 4XL 5XL
Width, cm 47 52.1 57.2 62.2 67.3 72.4 77.5 82.6
Length, cm 72.4 74.9 77.5 80 82.6 85.1 87.6 90.2
Sleeve length, cm 18.4 19.7 20.9 22.2 23.5 24.8 26 27.3

 

Women's Tees:

S M L XL 2XL
Width, in 17 18 19 20 22
Length, in 26 26 27 28 28
Sleeve length, in 7 8 8 8 8

 

 

S M L XL 2XL
Width, cm 41.2 43.8 46.3 50.2 54
Length, cm 64.4 66 67.6 69.2 70.8
Sleeve length, cm 17.3 17.9 18.5 19.1 19.7

 

Hoodies:

  

S M L XL 2XL 3XL 4XL 5XL
Sleeve length, in 25 25 25 25 25 25 27 27
Length, in 27 28 29 30 31 32 33 34
Width, in 20 23 24 26 28 30 33 34

 

S M L XL 2XL 3XL 4XL 5XL
Sleeve length, cm 62.9 62.9 62.9 62.9 62.9 62.9 67.9 67.9
Length, cm 68.5 71.1 73.6 76.2 78.7 81.2 83.8 86.3
Width, cm 50.8 55.9 60.9 66 71.1 76.2 81.3 86.3