Tempeh Stir-Fries
Quinoa and Black Bean Stuffed Peppers
Lentil and Vegetable Stew
This lesson provides easy and nutritious plant-based dinner recipes, including tempeh stir-fries, quinoa and black bean stuffed peppers, and lentil and vegetable stew. Learn how to incorporate protein into your dinner to support overall health and well-being.
Ingredients and Preparation
Ingredients:
1 block of tempeh, sliced into thin strips
2 tablespoons of soy sauce or tamari
1 tablespoon of sesame oil
1 tablespoon of grated ginger
2 cloves of garlic, minced
1 cup of broccoli florets
1 bell pepper, sliced
1 carrot, julienned
1 cup of snap peas
1 tablespoon of sesame seeds (optional)
Cooked brown rice or quinoa for serving
Preparation:
Marinate the tempeh strips in soy sauce or tamari for at least 15 minutes.
Heat the sesame oil in a large pan or wok over medium-high heat.
Add the grated ginger and minced garlic, and sauté for 1-2 minutes until fragrant.
Add the marinated tempeh and cook until golden brown on all sides.
Add the broccoli, bell pepper, carrot, and snap peas to the pan.
Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
Sprinkle with sesame seeds if desired.
Serve over cooked brown rice or quinoa.
Nutritional Benefits
Body Needs Covered: Tempeh stir-fries provide a balanced mix of vegetables, protein, and healthy fats. The tempeh adds plant-based protein and probiotics, while the vegetables offer a variety of vitamins and minerals.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The diverse ingredients ensure a nutrient-dense meal that supports overall health.
The nutritious and delicious - STIR FRY TEMPEH (Auto-generated subtitles)
Ingredients and Preparation
Ingredients:
4 bell peppers, tops cut off and seeds removed
1 cup of cooked quinoa
1 can of black beans, rinsed and drained
1 cup of corn kernels (fresh or frozen)
1 cup of diced tomatoes
1 teaspoon of cumin
1 teaspoon of chili powder
Salt and pepper to taste
1/4 cup of chopped fresh cilantro
1 avocado, diced (optional)
Preparation:
Preheat the oven to 375°F (190°C).
In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper.
Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
Cover the dish with foil and bake for 30-35 minutes, until the peppers are tender.
Remove the foil and bake for an additional 5-10 minutes to lightly brown the tops.
Garnish with chopped cilantro and diced avocado before serving.
Nutritional Benefits
Body Needs Covered: Stuffed peppers provide a balanced mix of complex carbohydrates, proteins, and healthy fats. The quinoa and black beans add plant-based protein and fiber, while the vegetables offer essential vitamins and minerals.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and antioxidants. The combination of quinoa, beans, and vegetables ensures a nutrient-dense meal.
Quinoa Stuffed Peppers (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
1 cup of chopped kale or spinach
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.
Stir in the chopped kale or spinach and cook until wilted.
Season with salt and pepper.
Garnish with fresh parsley and serve.
Nutritional Benefits
Body Needs Covered: Lentil and vegetable stew is 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.
Lentil Vegetable Stew: BEST Vegan Stew! (Auto-generated subtitles)
Harvard T.H. Chan School of Public Health (n.d.) The Nutrition Source: Healthy Dinner Ideas. Available at: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-begins-at-dinner/ (Accessed: 12 September 2024).
Academy of Nutrition and Dietetics (n.d.) Plant-Based Dinner Recipes. Available at: https://www.eatright.org/food/planning-and-prep/recipes/plant-based-dinner-recipes (Accessed: 12 September 2024).
National Institutes of Health (n.d.) Office of Dietary Supplements: Benefits of a Balanced Dinner. Available at: https://ods.od.nih.gov/factsheets/Dinner-Consumer/ (Accessed: 12 September 2024).
American Heart Association (n.d.) Healthy Dinner Tips. Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-dinner-tips (Accessed: 12 September 2024).