In a prior article, Ideal Healthy Lunch, I discussed the value of a good lunch, common unhealthy choices, and my Health Nut Salad recipe. Since that time, my diet has become about 90% vegetarian for health and ethical reasons. You can read about how I came to this decision in this article. In this article, I am going to give you an even healthier and tastier vegetarian lunch recipe.
As I mentioned in a related article, Ultimate Healthy Breakfast, many people are concerned about not getting enough protein on a vegetarian diet. The truth is that plant foods usually contain plenty of protein. For example, lettuce gets 34% of its calories from protein, and broccoli gets 45%, spinach gets 49%, cauliflower gets 40%, and celery gets 21%. Beans range from 23% to 54%. Grains are 8% to 31%. Nuts and seeds are 8% to 21%. Fruits are the lowest at around 5-8%.
The recipe I’m presenting below is significantly different from my Health Nut Salad recipe in several important ways. I leave out all animal and fish meat and replace them with tofu and beans. The result is a 100% vegetarian lunch. Another major change is that I no longer use pre-cut, bagged cabbage and broccoli slaw. Instead, these mixtures are prepared from whole vegetables. This makes the recipe fresher, crunchier, and more flavorful. I also add onions to liven it up and enhance the health benefits.
All the accompanying beverages and desserts that complete my lunch are the same as those in my ideal healthy lunch. I’ve named this recipe Veggie Delight Lunch. Here it is.
Length – Please don’t let the length and details of this recipe overwhelm you. In a few days or weeks, making it will become second nature and you’ll get it done in about 15 minutes or less.
Veggie Delight Lunch – Recipe
Download recipe below.
Ingredients (1 serving)
- 1 1/2 cups of diced or chopped white cabbage.
- 1/3 cup of diced or chopped broccoli.
- 1/4 cup of diced or chopped carrots.
- 1/4 cup of diced or chopped celery.
- 1-2 tablespoons of diced or chopped onion.
- 1 1/4 tablespoons extra virgin olive oil.
- 1 1/4 tablespoons balsamic vinegar.
- 1 teaspoon unsalted peanuts.
- 1 teaspoon unsalted sunflower seeds.
- 1/2 teaspoon unsalted chopped walnuts.
- 1/2 teaspoon unsalted slivered almonds.
- 1/2 teaspoon unsalted pumpkin seeds.
- 1/8 teaspoon powdered red pepper (cayenne).
- 1/2 – 3/4 cup of diced extra-firm tofu and drained beans (pinto beans, kidney beans, black beans, and/or garbanzo beans).
- 1/2 diced small (Hass) avocado.
- 5-7 (based on size) cherry or grape tomatoes.
Equipment
- Large (deep & 6-8” wide) salad bowl.
- Medium size microwave-safe cooking bowl.
- Microwave-safe cover. (I use a plate.)
- Heat protection pads or gloves.
- Cutting board.
- Multi-purpose kitchen knife.
Preparation
- Add 1 1/2 cups of diced or chopped white cabbage to a large salad bowl.
- Add 1/3 cup of diced or chopped broccoli.
- Add 1/4 cup of diced or chopped carrots.
- Add 1/4 cup of diced or chopped celery.
- Add 1-2 tablespoons of diced or chopped onion.
- Add 1 1/4 tablespoons extra virgin olive oil.
- Mix olive oil with other ingredients thoroughly.
- Add 1 1/4 tablespoons balsamic vinegar.
- Mix vinegar with other ingredients thoroughly.
- Add 1 teaspoon of unsalted peanuts.
- Add 1 teaspoon of unsalted sunflower seeds.
- Add 1/2 teaspoon each of unsalted walnuts, almonds, and pumpkin seeds.
- Add 1/8 teaspoon powdered red pepper (cayenne).
- Mix seasoning with other ingredients thoroughly.
- Place 1/2 – 3/4 cup of a 60/40 mixture of diced extra-firm tofu and drained beans in a medium size microwave-safe bowl, sprinkle on some seasoning if you want (chili powder works well), cover, and microwave on high for 1 – 1 1/2 minutes. Drain if needed. Notes: Warming and seasoning are optional.
- Add warm tofu and bean preparation.
- Mix in tofu and beans.
- Add 1/2 diced small avocado.
- Add 5-7 (based on size) cherry or grape tomatoes.
Details
You don’t have to measure each ingredient exactly or include every item. If there are ingredients that you like or don’t like, increase, reduce, or eliminate them. However, I encourage you not to remove ingredients simply because you’ve never eaten this particular combination of foods before. Be bold! Try it!
I usually make about 5-7 servings at one time and place them in a large storage container. I put everything in the container “except” the spices, olive oil, vinegar, tofu, and beans. I add these ingredients to each individual serving as I make it.
When I prepare this multiple-day supply, the most significant ingredient is the white cabbage. Then I estimate the quantities of the remaining ingredients. Over time, I’ve gotten pretty good at filling up the container with just the right amounts of each ingredient.
Recipe Download
Get a copy here: Veggie Delight Lunch – Recipe
To your health and fitness.