Cold vegan lunches need fat and protein, not clever hacks

For a filling vegan lunch you don’t have to heat up, the trick is combining a whole grain, a bean or tofu, and something fatty like nuts, seeds, or avocado.

Quinoa, farro, brown rice, or even a whole-wheat wrap hold up fine cold. Then add protein that isn’t sad: chickpeas, white beans, lentils, tofu, or tempeh. A quick mashed chickpea or white bean “tuna” style filling with a little mustard or lemon works great in a sandwich.

The real secret is the sauce or fat. Hummus, tahini, olive oil, avocado, or a peanut sauce makes the difference between a bowl of sadness and a lunch that actually keeps you full. Without that, a vegan salad is rabbit food.

Some combos: quinoa bowl with roasted chickpeas and lemon-tahini, a tofu wrap with hummus and crunchy vegetables, cold soba noodles with peanut sauce, or a simple bean salad with avocado and lime.

Throw in a small bag of roasted nuts to add crunch at lunchtime and you’re set.