3 ingredient vegan recipes for students

3 Ingredient Vegan Recipes for Students

Navigating healthy eating as a student can be challenging, especially when budgets are tight and time is limited. Fortunately, there are numerous vegan recipes that require just three ingredients, making them incredibly quick and easy to prepare. From snacks to main dishes, these recipes are not only simple but also delicious and nutritious.

1. Banana Oatmeal Pancakes

Ingredients:

• 1 ripe banana
• 1 cup oats
• 1 cup almond milk (or any plant-based milk)

Instructions:

1. In a mixing bowl, mash the ripe banana until smooth.
2. Add the oats and almond milk to the mashed banana and stir until fully combined.
3. Heat a non-stick skillet over medium heat and pour in batter to form pancakes.
4. Cook for 2-3 minutes on each side until golden brown.
5. Serve with maple syrup or fresh fruit if desired.

Nutritional Benefits: These pancakes provide complex carbohydrates, fiber, and potassium, ensuring an energy boost to kickstart your day.

2. Avocado Toast

Ingredients:

• 1 ripe avocado
• 1 slice of whole-grain bread
• Salt and pepper to taste

Instructions:

1. Toast the slice of whole-grain bread until golden.
2. While the bread is toasting, cut the avocado in half, scoop it out, and mash in a bowl.
3. Sprinkle salt and pepper into the mashed avocado for flavor.
4. Spread the seasoned avocado on the toasted bread.

Nutritional Benefits: This meal is full of healthy fats and provides fiber, promoting heart health and keeping you feeling full throughout your morning.

3. Peanut Butter Energy Balls

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/3 cup maple syrup

Instructions:

1. In a mixing bowl, combine the rolled oats, peanut butter, and maple syrup.
2. Mix thoroughly until the ingredients are well combined.
3. Roll the mixture into small balls and place them on a baking sheet.
4. Refrigerate for at least 30 minutes to set.

Nutritional Benefits: These energy balls make for a perfect snack, providing a good mix of carbs, proteins, and healthy fats. They are ideal for a quick pick-me-up.

4. Chickpea Salad

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 ripe tomato, diced
• 1 tablespoon olive oil

Instructions:

1. In a bowl, combine the rinsed chickpeas and diced tomato.
2. Drizzle with olive oil and toss to combine.
3. Season with salt and pepper as desired.

Nutritional Benefits: Chickpeas are an excellent source of protein and fiber, making this salad a filling option, while tomatoes add antioxidants and flavor.

5. Vegetarian Quesadilla

Ingredients:

• 2 tortillas
• 1 cup shredded vegan cheese
• 1/2 cup black beans (canned or cooked)

Instructions:

1. Heat a skillet over medium heat. Place one tortilla on the skillet.
2. Sprinkle vegan cheese and black beans evenly over the tortilla.
3. Top with the second tortilla.
4. Cook for 3-4 minutes until the bottom side is crispy. Flip and cook until the other side is golden.
5. Cut into wedges and serve with salsa.

Nutritional Benefits: This quick meal is rich in protein and fiber from black beans, combined with the comforting taste of melted cheese.

6. Sweet Potato Fries

Ingredients:

• 1 large sweet potato
• 1 tablespoon olive oil
• Salt to taste

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Cut the sweet potato into thin fries and place in a bowl.
3. Toss with olive oil and salt until well-coated.
4. Spread out the fries on a baking sheet and bake for 25-30 minutes, flipping halfway through.

Nutritional Benefits: Sweet potatoes are a rich source of vitamin A, fiber, and antioxidants, making these fries a wholesome alternative to regular fries.

7. Mango Coconut Chia Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 ripe mango, diced

Instructions:

1. In a bowl, combine chia seeds and coconut milk, stirring well.
2. Let the mixture sit for 10 minutes and then stir again.
3. Refrigerate for at least 1 hour or overnight to allow the pudding to thicken.
4. Serve topped with diced mango.

Nutritional Benefits: Chia seeds are a powerhouse of omega-3 fatty acids, while mango provides vitamins A and C, creating a nutrient-dense dessert.

8. Roasted Brussels Sprouts

Ingredients:

• 1 lb Brussels sprouts
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Trim and halve the Brussels sprouts, placing them in a bowl.
3. Toss with olive oil, salt, and pepper until evenly coated.
4. Spread on a baking sheet and roast for 20-25 minutes, until crispy.

Nutritional Benefits: Brussels sprouts are rich in vitamins K and C, fiber, and numerous antioxidants, making them a powerful addition to your diet.

9. Cinnamon Apples

Ingredients:

• 2 apples, cored and thinly sliced
• 1 tablespoon cinnamon
• 1 tablespoon maple syrup

Instructions:

1. In a bowl, mix the sliced apples with cinnamon and maple syrup until well combined.
2. Transfer to a microwave-safe dish and microwave for 3-4 minutes until tender.
3. Serve warm as a sweet snack or topping.

Nutritional Benefits: Apples are high in fiber and vitamin C, while cinnamon adds a great flavor and has numerous health benefits, including anti-inflammatory properties.

10. Vegan Pasta Primavera

Ingredients:

• 8 oz pasta of choice
• 1 cup mixed vegetables (frozen or fresh)
• 1 tablespoon pesto (store-bought or homemade)

Instructions:

1. Cook the pasta according to package instructions.
2. In the last 2-3 minutes of cooking, add the mixed vegetables to the boiling pasta.
3. Drain and return to the pot, then stir in pesto until well mixed.

Nutritional Benefits: This dish is quick to prepare and packed with dietary fiber, vitamins, and minerals, ensuring a well-rounded meal option for busy students.

Embracing a plant-based lifestyle doesn’t have to be complicated or expensive. With these three-ingredient recipes, students can easily create healthy and satisfying meals without breaking the bank or spending hours in the kitchen. Enjoy the ease of cooking while nourishing your body with these simple, delicious dishes.