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)