Here's Matt Frazier's blog, and I think he can answer all your questions -- and has some tasty recipes. http://www.nomeatathlete.com/

Any combination of rice and beans will give you complete protein without animal products. And they are easy to make taste great with various condiments, herbs and spices.

Any quinoa salad is good. There is a nice selection on the food52 site.

A Spanish tortilla, with potatoes and greens! Super easy to make, super nutritious, and veggie to boot! Here is one great example: http://www.food52.com/recipes/3614_spinach_and_potato_tortilla

How quick is quick? Is mejadara (rice & lentils), e.g., quick enough? Are you looking for more protein or more carbs?