A variety of vegan/vegetarian low spoon meal ideas
I posted this as a comment in the fibromyalgia subreddit but figured I’d post a more generalized version here too in case it’s useful to anyone (note that I’m vegetarian but many of these can easily be made vegan too):
(Edited to add some headings so it’s not a giant block of text lol)
—Nachos, Burritos, Burrito Bowls, Quesadillas—
One of my easiest meals is nachos, burritos, burrito bowls and quesadillas using the same stuff. I drain a can of pinto beans and a can black beans and add that to a large Tupperware + mix in a packet of taco seasoning or the same amount of taco seasoning you’d use for 1 lb of meat (you don't need to cook this)
For nachos, on a plate put tortilla chips then the bean mixture and shredded cheese (you can omit the cheese). Then I just microwave it for 1-2 minutes until the bean mixture is warmed up basically since I usually have the mixture in the fridge. Then I top with storebought pico de gallo or salsa. You can also make these in the oven though I dont do that but you can look up instructions
Similarly you can use the same mixture to make burritos (wrap in a tortilla with your fillings of choice) or burrito bowls (I buy microwaveable rice packets and use those when I don't have energy to make rice)
For quesadillas, I do it in the oven at about 400 degrees F. I use two small tortillas. Put down one on a parchment paper lined baking sheet then bean mixture and cheese then the other tortilla. Put another piece of parchment paper on top of the top tortilla then put a baking pan or tray on top of it (this presses things down and makes it so you don't have to flip it). I cook for 10 minutes. Then serve with pico de gallo/salsa and sour cream.
—Curry Chickpeas & Rice, Chickpeas & Pita—
I actually do this bean trick with a lot of things. I noticed that you can just throw seasonings on canned beans and they're fine enough if you just microwave instead of cooking on the stove lol. Another thing I do is canned chickpeas with curry powder (can mix in a bit of coconut oil or ghee as well before microwaving) and eat with microwave rice or storebought naan. Or I put falafel seasoning (look up a recipe for falafel and use the same seasonings) on canned chickpeas and eat with pita bread and storebought hummus and tzatziki. It doesn't taste as good as if you cooked the mixture but it works really well for a low energy meal and tasty enough for me at least haha
—Hummus Pasta—
Another low energy meal I do is pasta. For a dairy free pasta sauce, I like to do storebought garlic hummus and I just mix that into the pasta (save some of the pasta water to thin it out as desired. If you forget to save the pasta water you can also thin with a bit of normal water no biggie!). It's an easy pasta sauce. Usually I also saute some mushrooms and eat that with it and I throw in fresh baby spinach at the end
—Egg Salad / Chickpea Salad Sandwiches—
Another thing I make is egg salad or chickpea salad sandwiches. I don't measure anything so if you need measurements you can look up a recipe but basically boil eggs (I like to bulk boil these in advance so they are cold when I wanna make the egg salad) then chop them up and add mayo, a bit of mustard, salt and I also like to add a bit paprika then eat with bread. For chickpea salad, mash the chickpeas and I season it the same as egg salad. I also like to add diced onion and celery to both of these if I'm feeling up to it/have it.
—Frozen Riced Cauliflower—
Veggies are kinda hard for low energy especially because I'm picky. My favorite thing to do is buy frozen riced cauliflower and I throw that in everything like pasta, lasagna, or mix with rice etc just to get more veg that isn't too obtrusive. I also tend to do baby spinach a lot too because it's easy to add to stuff
—Baked Potatoes in Microwave—
Potatoes cook really nicely in the microwave! For an easy baked potato, I poke holes on each side with a fork then microwave for 4 minutes, turn over, and microwave another 4 minutes. I just eat with butter and salt but you can put whatever toppings you like on baked potatoes. You can also chop potatoes and cook them in the microwave, generally around 4 minutes works.
—Hash—
Use the microwaved potatoes above and saute with canned black beans & eggs or crumbled tofu or I also like chopped field roast apple sage sausage. I often add frozen onions & peppers to this. Where I’m at (the US), in the frozen aisle there is also something called “potatoes O’Brien” which are frozen small potatoes, onions and peppers. I often use this too for this instead of the microwaved potatoes. You can also make breakfast burritos from the mixture (wrap in a tortilla)
—Tofu Scramble in Oven—
Tofu scramble is much easier if you make it in the oven instead of sauteeing on the stove. I do 400 degrees F for about 25 minutes. Can also make breakfast burritos out of this too.
—Pizza Beans—
In an oven safe bowl or large ramekin, add canned cannellini beans (can also add some frozen riced cauliflower!) and mix in a jarred pasta or pizza sauce. Top with cheese you’d use in a pizza like mozzarella and broil until the cheese is done to your liking
—Inarizushi—
A bit more niche, but I always keep canned “seasoned fried bean curd” (inarizushi no moto) and microwaveable Japanese/Korean style rice (like from the brand Bibigo) on hand for a super quick easy meal. You can buy on Amazon or at most Asian grocery stores. All you do is microwave the rice, and I add some rice vinegar & furikake to taste but you don’t really need that if you don’t want. Then you open the tofu pouches and stuff the rice inside. I don’t do this all at once though, I do it while sitting down at the table while eating. I find it easier that way than stuffing them all in the kitchen and then eating.