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Home > Education > Exploring Plant-Based Proteins >

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)

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References:

  • 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).

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