Lesson 5: Easy Starter Recipes - Lunch

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)

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)

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)