HOW TO MAKE 3 HEALTHY LUNCH RECIPES // VEGAN & PALEO Options | Sanne Vloet
Recipes in this Video
This Healthy Vegan Lunch reflects the growing trend of plant-based eating in the U.S., emphasizing fresh, whole ingredients. It caters to busy lifestyles, offering a nutritious option that can be prepared in advance. The dish is versatile and can be adapted with seasonal vegetables or grains, making it a favorite among health-conscious individuals.
Ingredients
- ●quinoa
- ●chickpeas
- ●spinach
- ●bell pepper
- ●cucumber
- ●avocado
- ●olive oil
- ●lemon juice
- ●garlic
- ●salt
- ●pepper
- ●parsley
- ●red onion
- ●carrot
Instructions
- 1Cook quinoa according to package instructions and let cool.
- 2Rinse chickpeas under cold water and drain.
- 3Chop spinach, bell pepper, cucumber, and red onion into bite-sized pieces.
- 4Dice avocado and set aside to prevent browning.
- 5In a large bowl, combine cooled quinoa, chickpeas, spinach, bell pepper, cucumber, and red onion.
- 6In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- 7Pour dressing over the salad and toss gently to combine.
- 8Add diced avocado and parsley, folding in carefully.
- 9Taste and adjust seasoning if necessary.
- 10Serve immediately or store in an airtight container for meal prep.
Ingredient Alternatives
olive oil
Healthier: avocado oil
Cheaper: sunflower oil
Avocado oil provides healthy fats while being more affordable.
quinoa
Healthier: brown rice
Cheaper: white rice
Brown rice is a whole grain option that's often less expensive.
avocado
Cheaper: mashed banana
Mashed banana can add creaminess at a lower cost.
chickpeas
Cheaper: canned beans
Canned beans are a more budget-friendly protein source.
Ingredients
- ●2 cups brown rice
- ●4 medium carrots, peeled and cut into sticks
- ●2 tbsp olive oil
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp cumin
- ●1/4 cup chopped fresh parsley
- ●1/4 cup chopped green onions
- ●1/4 cup lemon juice
- ●1/4 cup feta cheese (optional)
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, toss the carrot sticks with olive oil, salt, pepper, and cumin until well coated.
- 3Spread the carrots on a baking sheet in a single layer and roast for 25-30 minutes, or until tender and slightly caramelized.
- 4While the carrots are roasting, cook the brown rice according to package instructions. Once cooked, fluff with a fork and set aside to cool.
- 5In a large mixing bowl, combine the cooked brown rice, roasted carrots, parsley, green onions, and lemon juice.
- 6If using, crumble the feta cheese over the salad and gently mix to combine all ingredients.
- 7Taste and adjust seasoning if necessary, adding more salt or lemon juice as desired.
- 8Serve the salad warm or at room temperature.
Equipment
Collard greens are a staple in Southern cuisine, often associated with African American culinary traditions. These wraps offer a fresh, healthy twist on traditional collard greens, making them a popular choice for lunch or meal prep. Today, they are embraced in various diets for their versatility and nutritional benefits, appealing to health-conscious eaters and those looking for gluten-free options.
Ingredients
- ●collard greens
- ●cooked rice
- ●black beans
- ●corn
- ●avocado
- ●tomato
- ●cilantro
- ●lime juice
- ●cumin
- ●salt
- ●pepper
- ●hot sauce
- ●cheese
- ●sour cream
- ●olive oil
Instructions
- 1Wash collard greens thoroughly and remove the thick stems.
- 2Blanch collard greens in boiling water for 1-2 minutes until tender.
- 3Drain and cool collard greens in ice water to stop cooking.
- 4In a bowl, combine cooked rice, black beans, corn, diced avocado, chopped tomato, and cilantro.
- 5Add lime juice, cumin, salt, and pepper to the mixture; stir well to combine.
- 6Lay a collard green leaf flat on a clean surface.
- 7Place a portion of the filling near the base of the leaf.
- 8Fold the sides of the leaf over the filling, then roll from the base to the tip to form a wrap.
- 9Repeat with remaining leaves and filling.
- 10Serve with hot sauce, cheese, and sour cream on the side.
Ingredient Alternatives
cheese
Healthier: nutritional yeast
Cheaper: cottage cheese
Nutritional yeast adds a cheesy flavor without dairy.
sour cream
Healthier: Greek yogurt
Cheaper: plain yogurt
Greek yogurt provides creaminess with fewer calories.
hot sauce
Healthier: salsa
Cheaper: vinegar
Salsa adds flavor with fewer calories.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is a cost-effective cooking oil.
Techniques
Equipment
Also Known As
Ingredients
- ●1 large zucchini, sliced
- ●1 large bell pepper, sliced
- ●1 large eggplant, sliced
- ●1 cup cherry tomatoes, halved
- ●2 tablespoons olive oil
- ●1 teaspoon salt
- ●1/2 teaspoon black pepper
- ●4 slices whole grain bread
- ●1/2 cup fresh basil leaves
- ●1/4 cup mayonnaise
- ●1 tablespoon lemon juice
- ●1 garlic clove, minced
Instructions
- 1Preheat the grill to medium-high heat.
- 2In a large bowl, toss the sliced zucchini, bell pepper, eggplant, and cherry tomatoes with olive oil, salt, and black pepper.
- 3Place the vegetables on the grill and cook for about 5-7 minutes on each side, or until they are tender and have grill marks.
- 4While the vegetables are grilling, prepare the basil aioli by blending the basil leaves, mayonnaise, lemon juice, and minced garlic in a food processor until smooth.
- 5Once the vegetables are done, remove them from the grill and let them cool slightly.
- 6Toast the slices of whole grain bread on the grill for about 1-2 minutes on each side until golden brown.
- 7Spread a generous amount of basil aioli on one side of each slice of toasted bread.
- 8Layer the grilled vegetables on top of the aioli on two slices of bread, then top with the remaining slices to form sandwiches.
- 9Cut the sandwiches in half and serve immediately.
Equipment
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