Bean Salads
Lentil Soups
Quinoa Bowls
This lesson provides easy and nutritious plant-based lunch recipes, including bean salads, lentil soups, and quinoa bowls. Learn how to incorporate protein into your lunch to support overall health and well-being.
Ingredients and Preparation
Ingredients:
1 can of black beans, rinsed and drained
1 can of corn, rinsed and drained
1 red bell pepper, diced
1 avocado, diced
1/4 cup of red onion, finely chopped
1/4 cup of fresh cilantro, chopped
Juice of 1 lime
2 tablespoons of olive oil
Salt and pepper to taste
Preparation:
In a large bowl, combine the black beans, corn, red bell pepper, avocado, red onion, and cilantro.
In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Serve immediately or refrigerate for later.
Nutritional Benefits
Body Needs Covered: Bean salads provide a good source of plant-based protein, fiber, and healthy fats. The beans and vegetables offer essential vitamins and minerals, while the avocado adds healthy fats.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The diverse ingredients ensure a balanced intake of essential nutrients.
Beans Salad \ Mexican Style (Auto-generated subtitles)
Ingredients and Preparation
Ingredients:
1 tablespoon of olive oil
1 onion, diced
2 cloves of garlic, minced
2 carrots, sliced
2 celery stalks, sliced
1 cup of dried lentils, rinsed
1 can of diced tomatoes
4 cups of vegetable broth
1 teaspoon of dried thyme
1 teaspoon of dried oregano
Salt and pepper to taste
Fresh parsley for garnish
Preparation:
In a large pot, heat the olive oil over medium heat.
Add the diced onion and minced garlic, and sauté for 3-4 minutes until softened.
Add the carrots and celery, and cook for another 5 minutes.
Add the lentils, diced tomatoes, vegetable broth, thyme, and oregano.
Bring to a boil, then reduce heat and simmer for 25-30 minutes until the lentils are tender.
Season with salt and pepper.
Garnish with fresh parsley and serve.
Nutritional Benefits
Body Needs Covered: Lentil soups are a comforting and nutritious way to enjoy plant-based protein and fiber. The lentils provide essential amino acids, while the vegetables add vitamins and minerals.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and antioxidants. The combination of lentils and vegetables ensures a balanced and nutrient-dense meal.
VERY BEST LENTIL SOUP | vegetarian one-pot lentil soup recipe (Auto-generated subtitles)
Ingredients and Preparation
Ingredients:
1 cup of cooked quinoa
1/2 cup of roasted vegetables (sweet potatoes, bell peppers, zucchini)
1/2 cup of chickpeas or black beans
1/4 avocado, sliced
1 tablespoon of tahini or hummus
1 tablespoon of chopped fresh herbs (cilantro, parsley)
Salt and pepper to taste
Preparation:
In a bowl, layer the cooked quinoa, roasted vegetables, and chickpeas or black beans.
Top with avocado slices.
Drizzle with tahini or hummus.
Sprinkle with fresh herbs, salt, and pepper.
Serve warm or at room temperature.
Nutritional Benefits
Body Needs Covered: Quinoa bowls offer a balanced mix of complex carbohydrates, proteins, and healthy fats. The roasted vegetables provide vitamins and minerals, while the chickpeas or black beans add protein and fiber.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The combination of quinoa, vegetables, and legumes ensures a nutrient-dense meal.
EASY & HEALTHY QUINOA BOWLS ‣‣ 6 Awesome Ways! (Auto-generated subtitles)
Harvard T.H. Chan School of Public Health (n.d.) The Nutrition Source: Healthy Lunch Ideas. Available at: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-begins-at-lunch/ (Accessed: 12 September 2024).
Academy of Nutrition and Dietetics (n.d.) Plant-Based Lunch Recipes. Available at: https://www.eatright.org/food/planning-and-prep/recipes/plant-based-lunch-recipes (Accessed: 12 September 2024).
National Institutes of Health (n.d.) Office of Dietary Supplements: Benefits of a Balanced Lunch. Available at: https://ods.od.nih.gov/factsheets/Lunch-Consumer/ (Accessed: 12 September 2024).
American Heart Association (n.d.) Healthy Lunch Tips. Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-lunch-tips (Accessed: 12 September 2024).