3 Vegan lunch recipes that keep you going through the day

Published by plantsarepower on

Lunch is undoubtedly an important meal for everyone. It provides energy and nutrients to keep the body and brain working efficiently through the most precious productive hours. A packed lunch made at home can be a healthy and delicious choice. It also gives you control over the foods and ingredients included.

Dietary surveys have shown that most people need to cut down on their intakes of saturated fat, salt and sugar, and increase their consumption of dietary fibre, fruits and vegetables. The key to a nutritious packed lunch is variety, and getting the right balance of foods to provide you with the nutrients you need to stay full and alert.

So, here are our top 3 nutrient-packed vegan lunches that’ll keep you going through the day.

Mediterranean roasted veggie and mashed lentil wrap with quinoa & arugula salad and peanut butter & chocolate oatmeal cookies

For the Quinoa & Baby spinach Salad:

●      ½ cup dry quinoa, cooked and cooled

●      150 gms baby spinach

●      1 tomato, sliced

●      1 medium Cucumber, sliced

●      1 spring onion, thinly sliced

●      ¼ cup fresh tulsi, finely sliced

●      ½ cup walnuts, roughly chopped

●      Black pepper, to taste

Directions:

●      Pour around half of the salad dressing made with vinegar, sugar and coriander, in a large bowl, then add all of the salad ingredients. 

●    Gently mix until all ingredients are well-incorporated and evenly coated in the dressing.

●     Divide the salad equally onto serving plates, then top with additional vinaigrette and black pepper.

For the Peanut Butter & Chocolate Oatmeal Cookies:

●      2 super ripe medium bananas

●      ⅓  cup peanut butter

●      ½  tsp pure vanilla extract

●      ½  cups quick oats

●      2 tbsp dried cranberries or strawberries, coarsely chopped 

●      2 tbsp roasted shredded coconut flakes

●      2 tbsp chopped dairy-free dark chocolate 

Directions:

●      Preheat the oven to 180 C. 

●      Mash the bananas well in a large bowl. Then add the peanut butter and vanilla extract, stir until combined before adding the remaining ingredients. 

●      Divide in 12 parts, roll into balls and then press down to make a cookie shape. Place on a cookie tray lined with baking paper. 

●      Bake for 10-12 minutes, or until the tops turn golden. 

●      Remove from the oven and allow to cool for 2 minutes, then transfer to a cooling rack to cool completely. 

For the Roasted Veggies

●      1 medium zucchini, sliced into 1 cm strips 

●      1 medium brinjal, sliced into 1 cm strips

●      2 medium red bell peppers, sliced into 1 cm strips

●      1 red onion, sliced into 1 cm strips 

●      1 tbsp olive oil 

●      1 tsp garlic powder

●      1 tsp onion powder

●      1 tsp oregano 

●      ½  tsp black pepper, plus more to taste 

For the Mock Chicken 

●      200 g mock chicken (textured vegetable protein, buy it here https://bit.ly/3coxf9n)

●      1 tbsp vegetable or olive oil 

●      1 tbsp soy sauce

●      1 tsp paprika powder 

●      ½  tsp cumin (optional) 

For the Wrap Fillings

●      4 whole-grain wraps 

●      ¾  cup roasted lemon & turmeric hummus (or any other hummus)

●      ½  cup muhammara, or sub for another spread or sweet chilli sauce (optional)

●      ½  cup cooked chickpeas (optional)

●      1 medium tomato, diced

●      ¼  long English cucumber, diced

●      12 green olives, diced 

●      1 cup spinach

Directions:

●     In a large bowl, gently toss the vegetables in olive oil, sprinkle on the spices and toss until evenly distributed. 

●    Place the veggies on a large roasting pan and cook for about 30 minutes, until tender and lightly browned. Stir every 10 minutes to avoid burning and to ensure even cooking.

●    While the veggies roast, sauté the mock chicken with oil on a medium pan on high heat for about 3 minutes or until lightly browned. 

●    Reduce the heat to medium-high and add the soy sauce, paprika powder and cumin and continue to sauté for another 3 minutes. Taste, test, and add more soy sauce, spices, salt or pepper to your liking. Set aside.

●     Distribute the wrap filling ingredients evenly over the wraps. Add the desired amount of mock chicken and roasted veggies and roll the wraps. Grill or microwave the wraps if desired to heat, or enjoy as is. 

Crunchy Thai Salad with Asian Style Tofu bowl and chocolate fudge cookies

For the Thai Salad

●      1 tablespoon oil

●      500gms Chickpeas

●      1 teaspoon salt

●      1 teaspoon cumin

●      ½ teaspoon garlic powder

●      ½ teaspoon turmeric

●      1 teaspoon red pepper flakes

●      2 sweet potatoes

●      Oil, to taste

●      Salt, to taste

●      Pepper, to taste

●      1 cup quinoa 

●      1 cup mixed greens 

●      ½ avocado, sliced

●      1 tablespoon pumpkin seeds

For the Tofu Bowl

●      ½ package extra-firm tofu, sliced in thirds

●      ½ teaspoon ginger powder

●      ½ teaspoon garlic powder

●      Salt, to taste

●      Pepper, to taste

●      2 cups broccoli floret

●      Oil, to taste

●      1 cup brown rice

●      ½ cup shredded carrot 

●      2 teaspoons sesame seed

For the Sauce

●      2 tablespoons soy sauce

●      1 tablespoon sesame oil

●      ½ teaspoon sriracha

Directions:

●      Preheat the oven to 230°C.

●      Heat olive oil in a pan over medium heat. Add chickpeas, salt, pepper, cumin, garlic powder, turmeric, and chilli flakes, and stir until toasted. Remove from the pan.

●      Heat sesame oil in a pan over medium heat. Add tofu, and sprinkle with ginger powder, garlic powder, salt, and pepper. Sear until a golden crust forms, then flip and do the same for the other side. Set aside.

●      On a baking sheet, toss sweet potatoes and broccoli in oil, salt, and pepper. Bake in the oven for 30 minutes.

●      In a bowl, combine ingredients for the sauce. Divide into 4 small containers.

●      To build the bowls, fill four tupperwares half with quinoa, half with brown rice. Layer the ingredients of each bowl on top.

●      When ready to eat, pour on dressing.

For the Chocolate Fudge Cookies

●      1 heaping cup soft Medjool dates

●      1 cup raw walnuts 

●      ½  cup raw cashews 

●      ¼  cup raw cocoa powder

●      ⅛  tsp salt

●      2 tbsp dairy-free dark chocolate, roughly chopped 

Directions:

●      Preheat the oven to 180 C. 

●      Add all ingredients to a food processor and blend until fudge consistency is achieved. Stop occasionally to scrape down the sides.

●      Then add the chocolate to the food processor and pulse a few times to chop the chocolate roughly.

●      Remove the blade, and using your hands, form the batter into 1-inch round balls and then press down to make a cookie shape. Place on a cookie tray lined with baking paper. 

●      Bake for 10-12 minutes, or until the tops turn golden. 

●      Remove from the oven and allow to cool for 2 minutes, then transfer to a cooling rack to cool completely. 

Coconut chickpea curry with Chapatis and Brown rice & Green bean miso salad with Vegan mango mousse

For the Coconut chickpea curry with Chapatis 

●      1 tbsp coconut oil

●      1 large red onion thinly sliced

●      3 cloves garlic minced

●      1 inch fresh ginger peeled and minced or grated

●      1 tbsp garam masala

●      ¼  tsp ground turmeric

●      ¼  tsp ground black pepper

●      ¼  tsp red chilli powder

●      ¼  tsp salt 

●      1 ½  cups diced tomatoes

●      1 ½  cups full-fat coconut milk (buy it here, https://bit.ly/3eCIPiG)

●      1 and ¾  cups cooked chickpeas

●      2 tbsp freshly-squeezed lime juice 

●      chopped fresh coriander for serving

Directions: 

●      In a large pan, heat the coconut oil over medium-high heat and add the red onion with a pinch of salt. Cook till they go brown.

●      Reduce the heat to medium. Add the garlic and ginger. Stir in the garam masala, turmeric, black pepper, red chilli powder, and salt.

●      Add the tomatoes to the pan and stir well. Stir in the coconut milk and chickpeas. Bring the mixture to a boil, then reduce the heat to medium-low.

●      Simmer the coconut chickpea curry for about 10 minutes or until reduced slightly. Stir in the fresh lime juice. Season to taste with additional salt.

●      Serve hot, over rice or other accompaniments of choice, and garnished with chopped fresh coriander.

For the Brown Rice & Green Miso Salad

●      ½  cup brown rice

●      ½  vegetable stock cube 

●      10 long flat green beans

●      2 medium red bell peppers, diced

●      ½  medium red onion, minced 

●      1 small lime

●      2 tsp olive oil

●      1 tsp sesame oil

●      2 tsp miso paste (buy it here, https://bit.ly/3gL7Jyw)

●      1 tsp soy sauce

●      1 tsp rice vinegar

●      1 cm chunk fresh ginger

●     Pepper to taste 

Directions:

●      Add brown rice to a medium pot over high heat. Add 1 cup of water and crush in the bouillon cube. 

●      Bring to a boil, then reduce to a simmer and partially cover with a lid. If a small amount of moisture remains, remove the rice from the element and put the lid on tightly. 

●      While the rice is cooking, cut the vegetables and prepare the salad dressing by adding all the ingredients to a blender, and blend on high until well combined.

●      Add the cooked rice and vegetables into a medium bowl. Add the dressing and toss until coated. Enjoy immediately or allow the rice to marinate in the sauce in the fridge and serve later. 

For the Mango Mousse

●      1½ cup Mango puree

●      1½ cup Coconut milk cream

●      2 tbsp Powdered sugar

●      Chopped nuts

●      Mint leaves

Directions:

●      Clean and peel the mango skin and chop the flesh roughly and puree the same.

●      Add the powdered sugar to the coconut milk cream.

●      Using a hand whisk or electric mixer beat the cream and sugar until soft peaks form.

●      Now add the mango puree and gently fold in.

●      Add this mix to the serving glasses.

●      Now add one tablespoon of plain mango puree on top.

●      Then garnish it with nuts and mint leaves and chill for at least 20 minutes.

Categories: Eat right

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