Lesson 4: Incorporating Protein into Meals - Lunch

Bean Salads
Lentil Soups
Quinoa Bowls

This lesson provides easy and nutritious plant-based lunch recipes, including bean salads, lentil soups, and quinoa bowls. Learn how to incorporate protein into your lunch to support overall health and well-being.

Bean Salads

Ingredients and Preparation

Ingredients:
- 1 can of black beans, rinsed and drained
- 1 can of corn, rinsed and drained
- 1 red bell pepper, diced
- 1 avocado, diced
- 1/4 cup of red onion, finely chopped
- 1/4 cup of fresh cilantro, chopped
- Juice of 1 lime
- 2 tablespoons of olive oil
- Salt and pepper to taste
Preparation:
- In a large bowl, combine the black beans, corn, red bell pepper, avocado, red onion, and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve immediately or refrigerate for later.

Nutritional Benefits

Body Needs Covered: Bean salads provide a good source of plant-based protein, fiber, and healthy fats. The beans and vegetables offer essential vitamins and minerals, while the avocado adds healthy fats.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The diverse ingredients ensure a balanced intake of essential nutrients.

Beans Salad \ Mexican Style (Auto-generated subtitles)

Lentil Soups

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
- 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.
- Season with salt and pepper.
- Garnish with fresh parsley and serve.

Nutritional Benefits

Body Needs Covered: Lentil soups are 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.

VERY BEST LENTIL SOUP | vegetarian one-pot lentil soup recipe (Auto-generated subtitles)

Quinoa Bowls

Ingredients and Preparation

Ingredients:
- 1 cup of cooked quinoa
- 1/2 cup of roasted vegetables (sweet potatoes, bell peppers, zucchini)
- 1/2 cup of chickpeas or black beans
- 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, roasted vegetables, and chickpeas or black beans.
- 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: Quinoa bowls offer a balanced mix of complex carbohydrates, proteins, and healthy fats. The roasted vegetables provide vitamins and minerals, while the chickpeas or black beans add protein and fiber.
Potential Nutritional Income: High in fiber, vitamins A and C, protein, and healthy fats. The combination of quinoa, vegetables, and legumes ensures a nutrient-dense meal.

EASY & HEALTHY QUINOA BOWLS ‣‣ 6 Awesome Ways! (Auto-generated subtitles)