2 Vegan Lunch Recipes

We may earn money or products from the companies mentioned in this post at no extra cost to you. Thank you for supporting The Vegan CRU.

Sharing is Caring
Christy R. Underwood

Christy R. Underwood

Just a regular chick who figured out how to heal from many chronic illnesses who wants to inspire you to do the same.

2 Vegan Lunch Recipes

Share on facebook
Share on twitter
Share on linkedin

2 Vegan Lunch Recipes

During our Back to School class, I mentioned that I would be providing 2 easy and very affordable lunch options for you or your student(s).

These recipes are not going to contain any of the bad stuff! 

There will be no:

  • Gluten
  • Soy
  • Refined Sugar
  • Cooking Oil
  • Can Be Easily Adapted to Contain No Nuts

So, I hope that you will enjoy these recipes because we enjoy them in our home!

Vegan Cheese

While it is totally OK to eat vegan cheese for some folks, others may not favor it so much. Vegan cheese usually contains cooking oil and sometimes nuts or soy.
I have some vegan cheese here at the house that is devoid of nuts and soy but it has cooking oil.
So, I use that cheese for a once a week splurge (at least until it’s all used up).
It’s so strange that I just don’t love pre-made cheeses.
In the near future, I am going to be making my own cheese from scratch…to make a beautiful cheese plate.
I’ve even learned how to make homemade vegan sausage that has all the good ingredients and none of the bad! 
The vegan sausage, some homemade dehydrator crackers, figs, grapes, and homemade cheese sounds so delish!
So, be on the lookout for that during the holiday season this 2019!
Please be patient with me. I am still working on the art work for these recipes. But they taste good without the pictures too! LOL


Creamy Vegan Tomato Soup

Creamy Vegan Tomato Soup

Creamy Vegan Tomato Soup is such a treat and so easy to make! There are some surprise ingredients!
4.5 from 2 votes
Print Pin Rate
Course: Soup
Cuisine: American
Keyword: dairy-free, easy, gluten-free, oil free, quick, soy free, vegan
Servings: 1 person
Author: Christy R. Underwood


  • 1 6 oz Organic Tomato Paste BPA Free Can
  • 1 cup CRU's Homemade Veggie Broth or store-bought organic veggie broth
  • 1/2 cup So Delicious Coconut Milk optional (use whatever plant milk suits you or add more veggie broth)
  • 1/2 tsp Organic Italian Seasoning
  • 1/2 tsp Organic Garlic Powder
  • 1/4 tsp Organic Onion Powder
  • Himalayan Pink Salt to taste
  • Organic Black Pepper to taste
  • 1/2 tsp Organic Red Pepper Flakes optional

Surprise Toppings

  • 1 tbsp Organic Hemp Seeds optional (but provides protein & is delish)
  • 1 tbsp Organic Ground Flaxseed optional (but it bulks up the soup & is yummy)


  • In a saucepan, add all of the ingredients except the toppings
  • Stir well and allow the soup to heat up to your desired temp. It would serve you well to heat it up nice and hot to add to your soup thermos & then go to school or work with. Should be pretty warm even at lunch time.
  • When you're ready to eat your soup, add the toppings at that time. Enjoy!



Sometimes, I will add cayenne pepper, Cajun seasoning, or Homemade Sazon to the soup to spice it up and change the flavor.
Adapt the spices to your fancy!

Why Use Seeds in the Recipe?

Flaxseeds are a very important food item for our diet. We actually require about 1 tbsp of organic flaxseed every day. They have protein, healthy omega fats, fiber, they can help reduce cholesterol and blood pressure, and contain lignans that may help reduce cancer.
Hemp seeds contain many of those same benefits! Hemp seeds are also a complete source of protein. Not to mention, they make the tomato soup taste amazing!!!
The seeds actually help bulk up the tomato soup and make it very filling. So, if you are giving this recipe to children, you could probably safely divide the recipe in half, especially if you're going to pack other items in the lunch like my Chickpea Salad Sammich).

Plant Milks

I know all too well what having a nut allergy is like. I was deathly allergic to coconuts and my younger siblings are deathly allergic to all nuts.
While I no longer suffer from coconut allergies (because I healed my gut which usually takes care of food allergies & sensitivities), I also know that some schools don't allow products containing nuts or you (or a loved one) has a nut allergy.
So, what do you do when you're vegan and can't consume products containing nuts? Look at seeds...and here are some other plant milk ideas too.
Plant milks that are nut free:
  • Flaxseed milk (I am curious to try this one)
  • Hemp milk (not as creamy as you would like but still good)
  • Oat milk (great milk, especially when homemade...very affordable/easy to make. You can even make it gluten free)
  • Rice milk (is ok, in my honest opinion)
  • Quinoa milk (may be a little watery tasting to you, it is for me)
  • Pea milk (I'd love to try this, as it has raving reviews)

Happy Slurping!

2 Vegan Lunch Recipes

Vegan Apple Sammiches

Vegan Apple Sammiches are a tasty dessert or side dish to lunch entrees.
0 from 0 votes
Print Pin Rate
Course: Dessert, Side Dish
Keyword: dairy-free, gluten-free, no bake,, quick, raw vegan, soy free, vegan
Servings: 1 serving
Author: Christy R. Underwood


  • 1 medium Organic apple (you choose what kind of apple you'd like) sliced into thin wedges
  • 2 tbsp Almond, Peanut, Cashew, or Sunflower Butter


  • Wash & core the apple. Then, slice into thin wedges.
  • Spread whatever nut or seed butter you like between 2 slices of apple.
  • Voila, apple sammiches
2 Vegan Lunch Recipes

Vegan Quesadillas

Vegan Quesadillas are yummy finger foods that are great for most anyone.
0 from 0 votes
Print Pin Rate
Course: Main Course
Keyword: dairy-free, easy, gluten-free, oil free, quick, refined sugar free, soy free, vegan
Servings: 2 people
Author: Christy R. Underwood


To Make the Beans

  • 1 15oz can Organic Refried Beans BPA Free Can (I use Whole Foods)
  • 1/3 cup CRU's Salsa
  • Himalayan pink salt to taste
  • organic black pepper to taste

To Make the Quesadilla

  • 2 8 inch Gluten-Free Flour Tortillas I get mine from Whole Foods


  • First we will want to cook the refried beans. Add all of the ingredients in the "make the beans" section. Heat that up until good and warm.
  • Next, we will brown (and warm) the tortillas.
  • Add the beans to the bottom tortilla.
  • Then, I like to add more salsa, fresh cut organic tomatoes, and/or add some sliced avocado.
  • If you're add some sliced avocado or guacamole, and you're going to work or school with this recipe, just squeeze some lemon or lime onto the avocado so it doesn't turn brown.
  • Add some of my Vegan Queso to a container to dip the quesadilla into or some of my Cashew Sour Cream. Remember, there is a hack to make these things nut free. Look in the notes below.


Nut Free!

Alright! Yes, some folks have allergies and some school have a strict policy not to have foods with nuts in them. So, when making my vegan queso or the cashew sour cream...just substitute the cashews in the recipe with sunflower seeds.
It tastes just as yummy and everyone of any age will love it!

Serve This With...

Like I was mentioning in the Back to School class, I would serve this with some fresh berries and/or some cucumbers. When you have the dipping sauces...it all tastes yummy.
You could even put in some carrots to dip in the queso. Delish!



Oil Free Vegan Mayo

Oil Free Vegan Mayo

Oil Free Vegan Mayo gives vegans the benefit of not needing cooking oil or dairy in their salad dressings, chickpea salad, potato salad & more.
0 from 0 votes
Print Pin Rate
Keyword: dairy-free, easy, gluten-free, no bake,, oil free, quick, refined sugar free, soy free, vegan
Servings: 8 oz
Author: Christy R. Underwood



  • Click on this link to get the Cashew Sour Cream Recipe
  • After you have made the cashew sour cream, you will open the can of chickpeas up & drain all of the juice (aquafaba) from that can into a mixing bowl
  • With a hand-held mixer or stand mixer, whip the aquafaba until it has peaks, much like meringue. It will look very similar to meringue.
  • Then it is time to fold the cashew sour cream into the whipped aquafaba.
  • After it is all mixed together nicely, then add it to a clean mason jar. This should last in the fridge for 4-5 days.


Nut-Free Hack!

Just in case you can't have nuts, for whatever reason, I have a simple hack to help you enjoy this healthy oil free vegan mayo!
Instead of using cashews in the sour cream, replace the cashews with sunflower seeds. VOILA!

More Articles & Recipes to Peruse

Sharing is Caring

Leave a Comment

Your email address will not be published. Required fields are marked *

Are You Ready to Begin
Your Wellness Journey?

Click the link below to learn more about how the Immune System Reboot online course can benefit you!