Lesson 5: Easy Starter Recipes - Lunch

• Salads

• Grain Bowls

• Wraps

Salads

Ingredients and Preparation

• Ingredients:

  • 2 cups of mixed leafy greens (spinach, kale, arugula)

  • 1 cup of cherry tomatoes, halved

  • 1 cucumber, sliced

  • 1/2 red bell pepper, sliced

  • 1/4 cup of red onion, thinly sliced

  • 1/2 cup of cooked chickpeas or black beans

  • 1/4 cup of nuts or seeds (almonds, sunflower seeds)

  • Dressing: 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper to taste

• Preparation:

  • In a large bowl, combine the leafy greens, cherry tomatoes, cucumber, bell pepper, red onion, and chickpeas or black beans.

  • Sprinkle the nuts or seeds on top.

  • In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.

  • Drizzle the dressing over the salad and toss to combine.

  • Serve immediately.

Nutritional Benefits

• Body Needs Covered: This salad provides a variety of vitamins, minerals, and antioxidants from the vegetables. The beans add protein and fiber, while the nuts or seeds provide healthy fats.

• Potential Nutritional Income: High in vitamins A, C, and K, fiber, protein, and healthy fats. The diverse ingredients ensure a balanced intake of essential nutrients.

My Formula for Fantastic Salads | healthy + vegan (Auto-generated subtitles)

Grain Bowls

Ingredients and Preparation

• Ingredients:

  • 1 cup of cooked quinoa or brown rice

  • 1/2 cup of roasted vegetables (sweet potatoes, bell peppers, zucchini)

  • 1/2 cup of black beans or lentils

  • 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 or brown rice, roasted vegetables, and black beans or lentils.

  • 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: Grain bowls offer a balanced mix of complex carbohydrates, proteins, and healthy fats. The roasted vegetables provide vitamins and minerals, while the beans or lentils add protein and fiber.

• Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The combination of grains, vegetables, and legumes ensures a nutrient-dense meal.

BALANCED BOWLS / whole food plant based (Auto-generated subtitles) 

Wraps

Ingredients and Preparation

• Ingredients:

  • 1 large whole-grain tortilla or wrap

  • 1/2 cup of hummus

  • 1/2 cup of shredded carrots

  • 1/2 cup of sliced cucumber

  • 1/4 cup of sliced bell peppers

  • 1/4 cup of baby spinach or arugula

  • 1/4 avocado, sliced

  • Salt and pepper to taste

• Preparation:

  • Lay the tortilla flat on a clean surface.

  • Spread the hummus evenly over the tortilla.

  • Layer the shredded carrots, cucumber, bell peppers, spinach or arugula, and avocado slices on top of the hummus.

  • Season with salt and pepper.

  • Roll up the tortilla tightly, tucking in the sides as you go.

  • Slice in half and serve.

Nutritional Benefits

• Body Needs Covered: Wraps provide a convenient way to enjoy a variety of vegetables, healthy fats, and plant-based proteins. The whole-grain tortilla adds fiber and complex carbohydrates.

• Potential Nutritional Income: High in fiber, vitamins A and C, healthy fats, and protein. The diverse ingredients ensure a balanced and satisfying meal.

Healthy Chickpea Wrap in 5 Minutes! (Auto-generated subtitles)