5 vegan recipes I make when I'm cooking for one and refuse to spend more than 15 minutes

There's a particular kind of freedom in cooking for one. No compromises, no accommodating someone else's texture aversions, no scaling recipes up or down. Just you, your hunger, and whatever's in the fridge.

But here's what I've learned after years of solo dinners: that freedom can easily slide into chaos. Cereal for dinner three nights running. A sad bowl of hummus eaten standing at the counter.

I've been there, especially during my finance years when I'd stumble home at 9 PM with nothing left to give. These days, I protect my solo meals. They don't need to be elaborate, but they do need to feel like actual food. These five recipes are my go-to rotation when I'm cooking for one and the clock is ticking.

1. Smashed white bean toast with lemon and chili flakes

This is probably my most-made meal, and it takes about seven minutes from start to finish. I keep canned cannellini beans stocked at all times for exactly this reason.

Drain half a can of white beans and toss them in a small pan with a glug of olive oil, a minced garlic clove, and a pinch of salt. Let them warm through for a few minutes, then smash them roughly with a fork right in the pan.

Squeeze in half a lemon, add red chili flakes to taste, and pile the whole thing on good toast. Sometimes I add arugula on top if I have it. Sometimes I don't.

What makes this work is the contrast: creamy beans, bright acid, gentle heat. It feels substantial without feeling heavy. Perfect for those nights when you need something real but can't muster much effort.

2. Peanut noodles with whatever vegetables are wilting

I call this my "clean out the produce drawer" meal, and it's saved me from wasting more vegetables than I can count. The sauce is the constant; everything else is negotiable.

While rice noodles or soba cook according to the package, whisk together two tablespoons of peanut butter, one tablespoon of soy sauce, a teaspoon of rice vinegar, a teaspoon of maple syrup, and a splash of hot water to thin it out.

Toss the drained noodles with the sauce and whatever vegetables you have: shredded cabbage, grated carrots, sliced bell peppers, wilting spinach. All of it works.

The whole thing comes together in about twelve minutes, and it tastes like you tried much harder than you did. I often make this after long trail runs when I need calories fast but want something that actually tastes good.

3. Crispy chickpea and avocado bowl

This one requires a can of chickpeas and a ripe avocado, which I realize is asking a lot of the avocado gods. But when the stars align, it's perfect.

Drain and pat dry half a can of chickpeas. Get a pan screaming hot with a little oil, then add the chickpeas with salt, cumin, and smoked paprika. Let them crisp for about five minutes, shaking the pan occasionally.

While they're crisping, slice your avocado and prep whatever else you want in the bowl: leftover rice, greens, pickled onions, a drizzle of tahini.

The crispy chickpeas against the creamy avocado is what makes this sing. It's the kind of meal that feels nourishing without feeling like health food, if that makes sense.

4. Miso soup with silken tofu and greens

When I want something warm and gentle, this is where I land. It's less a recipe and more an assembly, which is exactly the point.

Heat two cups of water with a small piece of kombu if you have it. Once it's steaming, remove the kombu and whisk in a tablespoon of white miso paste. Add cubed silken tofu and a handful of greens: spinach, baby bok choy, or even just some sliced scallions. Let everything warm through for a minute or two.

That's it. The whole thing takes maybe eight minutes and feels like a hug from the inside. I make this a lot during winter, especially on meditation retreat days when I want something that won't weigh me down.

5. Loaded sweet potato with black beans and salsa

This is my "I forgot to plan dinner" meal, because sweet potatoes microwave beautifully and canned black beans are always there for me.

Pierce a medium sweet potato a few times and microwave it for five to seven minutes until soft. While it's cooking, warm half a can of black beans with cumin and a pinch of salt. Split the potato open, pile on the beans, and top with salsa, a squeeze of lime, and whatever else sounds good: cilantro, hot sauce, a dollop of cashew cream.

Is it fancy? No. Does it hit every note I want in a meal: filling, flavorful, satisfying? Absolutely. Sometimes the simplest combinations are the ones we return to again and again.

Final thoughts

Cooking for one is an act of self-respect. It's easy to dismiss solo meals as not worth the effort, to convince yourself that real cooking is only for company. But I've come to see these quick dinners as small declarations: I matter enough to feed myself well, even when no one's watching.

What's your go-to solo meal? The one you make on autopilot when you're tired but still want something good? I'd love to know. Because these rituals, small as they are, shape how we move through our days.