Lesson 5: Incorporating Protein into Meals - Dinner

• 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.

Tempeh Stir-Fries

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)

Quinoa and Black Bean Stuffed Peppers

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)

Lentil and Vegetable Stew

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)