January 23, 2026

Quick & Easy WFPB Recipe Ideas

These are your quick & easy WFPB recipe ideas.

I’ve categorised these to cover standard meal times and types.

Table of Contents

Recipe	Key Ingredients	Quick Tips
“Speedy” Overnight Oats	Rolled oats, plant milk (e.g., soy/oat), chia seeds, cinnamon, fruit (e.g., banana, berries).	Prep the night before in a jar, grab-and-go in the morning. Use frozen berries for extra cooling.
Simple “Scramble” Toast	Tofu (firm/extra-firm), turmeric (for colour), kala namak (black salt – for eggy flavour), nutritional yeast, whole-grain bread.	Crumble the tofu directly into a pre-heated pan. Takes $< 5$ minutes to cook.
Microwave-Baked Sweet Potato	Sweet potato, peanut butter (no added sugar/oil), dash of cinnamon.	Pierce the potato several times and microwave for 4-8 minutes (depending on size). Slice open and top.

Recipe	Key Ingredients	Quick Tips
4-Ingredient Chickpea “Tuna” Salad Wrap	Canned chickpeas (rinsed), small dollop of WFPB mayo/mustard (optional: mashed avocado), celery (or grated carrot), whole-wheat wrap/pita.	Mash the chickpeas roughly with a fork. Mix ingredients and wrap. High in protein.
Easy Lentil Soup (Batch Cook Base)	Pre-cooked/canned lentils, low-sodium vegetable broth, diced onion/carrots/celery (optional), can of crushed tomatoes.	Batch Prep: Make a big pot of the base. For a quick lunch, heat a portion and add a handful of spinach at the end.
“Power Bowl” Assembly	Cooked grain (e.g., brown rice/quinoa – prep ahead), canned/steamed corn, canned black beans, salsa/lemon juice, avocado slices.	Canned chickpeas (rinsed), a small dollop of WFPB mayo/mustard (optional: mashed avocado), celery (or grated carrot), and a whole-wheat wrap/pita.

Recipe	Key Ingredients	Quick Tips
1-Pan Speedy Black Bean Stir-Fry	Canned black beans, frozen stir-fry vegetable mix, low-sodium soy sauce/tamari/coconut aminos, garlic powder.	Cook the beans and frozen veg together in one pan. Serve over leftover rice (if available) or even alone.
Pasta with 3-Ingredient Sauce	Whole-wheat pasta, jar of passata/crushed tomatoes, minced garlic, dried oregano/basil.	While the pasta cooks, sauté the garlic briefly and add the passata and herbs. Mix with drained pasta. Simple and satisfying.
Baked Potato with Hummus & Steamed Greens	Potato (russet/sweet), ready-made WFPB hummus, frozen broccoli/spinach.	Microwave or bake the potato (if time allows, use the oven), steam the greens, and serve topped with hummus and a sprinkle of paprika.

Embrace Canned/Frozen: Don’t be afraid of using canned beans/lentils (rinsed well) and frozen vegetables/fruit. They are equally nutritious and save significant time on chopping and cooking.
The “Cook Once, Eat Thrice” Rule: Spend 1-2 hours on Sunday to batch-cook a staple. You can make brown rice, quinoa, or a big pot of beans. These can serve as bases for several meals during the week.
Use Herbs & Spices Freely: To keep recipes WFPB (low in oil, sugar, and salt), add flavour boosters. Use vinegars, lemon juice, lime juice, and nutritional yeast. Also, add garlic, ginger, and pungent spices like curry powder, smoked paprika, and chilli flakes.

Here are a few detailed recipes for your delight.

4-Ingredient Speedy Chickpea “Tuna” Salad Wrap

This whole-food, plant-based recipe uses chickpeas for a hearty, classic-sandwich feel. It’s great for a quick lunch or dinner.

Legume Base: 1× standard 400g can of Chickpeas, rinsed and drained.
Binder/Moisture: 1/4 Avocado (or 2 Tbsp WFPB oil-free mayonnaise/mustard, if using).
Crunch/Texture: 1/4 cup finely diced Celery (or 1/2 grated carrot).
Wrap: 2 Whole-Wheat Tortillas/Pitas (check labels for minimal oil/sugar).

Flavour Boosters (Highly Recommended)

Mash the Chickpeas: Place the rinsed and drained chickpeas in a bowl. Use a fork or potato masher to roughly mash them. You want a chunky texture—not a smooth paste—to mimic flaked tuna.
Add the Binder: Mash the 1/4 avocado directly into the bowl with the chickpeas. Mix well until everything is creamy and coated.
Mix & Flavour: Add the diced celery/carrot, nutritional yeast, garlic powder, smoked paprika, and a pinch of black pepper. Mix thoroughly until evenly combined. Taste, and add a squeeze of lemon juice for brightness, if desired.
Assemble and Serve: Spoon the chickpea mixture down the centre of each whole-wheat tortilla or pita. Roll up tightly.
Bonus WFPB Tip: To add even more nutrients, layer in a handful of fresh spinach or rocket (arugula) before rolling the wrap.

This one-pot recipe is full of flavour. It’s ready as quickly as cooking rice or warming whole-wheat rotis.

Category	Item	Quantity	Notes
Base & Bulk	Canned Brown or Green Lentils	2 x 400g cans	Rinsed and drained (the key to speed!)
	Diced Sweet Potato	1 medium	Peel and dice into 1 cm cubes.
	Diced Onion	1 medium	Finely chopped.
	Can of Diced Tomatoes	1 x 400g can	Including the juice.
Flavour & Spices	Curry Powder (Mild or Medium)	2 Tbsp	Use a good quality South African blend.
	Turmeric Powder	1 tsp	For colour and anti-inflammatory benefits.
	Garlic & Ginger	1 Tbsp (crushed/paste)	Or two cloves of fresh garlic + 1 tsp of fresh ginger.
	Vegetable Broth (Low-Sodium)	1/2 cup (125ml)	To thin the curry and sauté without oil.
Garnish	Fresh Coriander/Cilantro	Handful	Chopped, for serving.

Water Sauté (Oil-Free Start): Heat a large pot or deep pan over medium-high heat. Add the diced onion and two tablespoons of the vegetable broth. Cook, stirring often, for 3-4 minutes until softened, adding a splash more broth if the pan gets dry.
Aromatics & Spices: Add the garlic and ginger paste and cook for 30 seconds until fragrant. Immediately stir in the curry powder and turmeric. Cook for another minute, stirring continuously to toast the spices and release their flavour.
Build the Curry: Add the diced sweet potato, canned tomatoes, and the remaining vegetable broth. Bring the mixture to a boil, then reduce the heat, cover, and let it simmer for 8-10 minutes, or until the sweet potato is fork-tender.
Add Lentils: Stir in the rinsed and drained canned lentils. The lentils are already cooked, so they need to heat through and absorb the flavour. Simmer, uncovered, for another 4-5 minutes.
Serve: Taste and adjust seasoning. If you need more salt, use a dash of low-sodium soy sauce/tamari. Serve hot, garnished generously with fresh chopped coriander.

Serve over a small portion of brown rice or quinoa (ideally batch-cooked ahead of time) for a complete meal.
Serve with a side of quickly steamed or water-sautéed Morogo (African leafy greens) or spinach.