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Home > Education > Exploring Plant-Based Proteins >

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)

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References:

  • 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).

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