Lesson 4: Incorporating Protein into Meals - Lunch

• 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.

Bean Salads

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)

Lentil Soups

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)

Quinoa Bowls

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)