10 minute vegan fitness rice pan

Sometimes after the gym I am drained and just want something really quick and filling that doesn't undo all my workout efforts. So I came up with this super quick recipe using vegan Quorn. It's healthy, very high in protein, filling and delicious. And you can make a big batch and take it to work with you as well. All in only 10 minutes!

I am doing a fitness challenge with a friend of mine at the moment so eating well is important. I am not only cycling to work whenever I can, but also walking up all 9 floors to my office at least twice a day. And in the evenings I am hitting the gym. All in all quite a exhausting routine with little energy or time for long cooking sessions. That's how I came up with this recipe.

It's very easy to make and takes mere minutes. I used frozen meat free Quorn pieces as they were easy to cook. I added frozen veggies and pre-cooked rice and seasoning to it, very simple. Admittedly, for environmental reasons, I normally cook my food from scratch and try to avoid pre-cooked/packaged foods. But you can also use your own frozen rice for it: whenever you make a big batch of rice just freeze some of it and defrost whenever you ned it.

The other good thing with this recipe is that it's all cooked in one pan so there is little washing up to do when you finished eating.

INGREDIENTS (3 good size portions):

Fitness pan ingredients:

  • 280g frozen meat free Quorn pieces
  • 280 mixed frozen veggies (any mix, pick your favourite)
  • 150g rice (pre-cooked)
  • 6 tbsp soy sauce (or to taste)
  • 2 tbsp tomato paste
  • 1 1/2 tsbp lemon juice
  • 1 1/2 tbsp smoked paprika powder
  • 1 tbsp paprika powder
  • 2 tsp garlic powder
  • 1 1/2 tsp tabasco (or more to taste)

Optional ingredient:

  • Rocket salad on the side

Make cooking easier with my ingredient converter: Click to open



Heat up some oil in a large pan. Then add the Quorn pieces and the mixed frozen veggies. Add all other other ingredients and cook for 10 minutes or until they are completely cooked. Add the cooked rice 2 minutes before you finish cooking.

That was it! Yes, all done!

Try it with rocket salad on the side. I used a dressing of soy sauce, apple cider vinegar and olive oil which worked really well.


And if you like this 10 minute recipe, try my other 10min recipe: super quick soba noodles with raw tomato sauce and crispy tofu cubes.

Super quick vegan soba noodles with raw tomato sauce and crispy tofu cubes

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