7 very healthy vegetable lunch ideas

There are many ways to eat healthy, varied and delicious at lunch, including rich vegetables on our menu.

The varieties of recipes with vegetables that we will present you include kale, collards, chard, arugula, spinach and dandelion leaves, accompanied by grains, so they are ideal for vegetarians or any consumer who wants to follow a healthy diet, since They are loaded with nutrients and can improve the health of your heart and your eyes, as well as prevent different diseases such as diabetes.

7 healthy vegetarian lunch ideas

1. Green Burrito

This delicious dish is inspired by the Mexican tradition. They are filled with vegetables and beans, as well as having a delicious guacamole and pico de gallo to accompany.

To prepare this recipe the following ingredients are required:

• 1 tablespoon of avocado oil.
• 1/2 cup red onion, diced.
• 1 cup black beans, rinsed and drained
• 4 cups kale
• 1/2 teaspoon of sea salt.
• 1/4 teaspoon ground coriander seeds.
• 1 tablespoon of lime juice.
• 2 tablespoons fresh coriander, minced
• 2 whole wheat tortilla.
• 1/2 cup of pico de gallo.
• 1/2 cup of Guacamole.

preparation:

1. In a large skillet, heat the avocado oil (or grapeseed oil) over medium high heat.
2. Add the onions and sauté until lightly golden, about 3 minutes.
3. Add the beans, kale or spinach, salt and cilantro and while it is cooking, stir with tongs until the greens are completely wilted, about 2 minutes.
4. Add the lime juice and cilantro.
5. Try to strain out the excess liquid.
6. Cover each tortilla with the mixture. Roll tightly, folding on the sides, and serve with the pico de gallo and guacamole.

2. Chili with white beans and chard

Work up your appetite with this bowl of healthy chili . It is based on chard, white beans, tomatoes, garlic, onion, orange juice, and spices.

The addition of chard is what makes this chili unique. In addition, it provides you with flavonoids, which are beneficial for the management of diabetes and heart disease.

Ingredients:

• 1 tablespoon of avocado oil.
• 1 medium red onion, diced
• 4 cups chard cooked.
• 3 minced garlic cloves.
• 1/2 teaspoon of sea salt.
• 2 cups of crushed tomatoes.
• 2/3 cup fresh squeezed orange juice.
• 2/3 cup low sodium vegetable broth.
• 4 cups cannellini beans, drained
• 1-1 / 2 tablespoon chili powder.
• 1/4 teaspoon of cinnamon.
• 2 tablespoons fresh coriander, minced

preparation:

1. Heat the avocado oil in a large pot over medium high heat. Add the onions and sauté until tender, about 3 minutes.
2. Add the chard (leaves and stems), garlic, and 1/4 teaspoon of salt and sauté until the chard leaves are wilted, about 2 minutes.
3. Add the crushed tomatoes, orange juice, broth, beans, chili powder, cinnamon, and the rest 1/4 teaspoon of salt. Bring to a boil over high heat.
4. Cover the pot and reduce the heat to medium low and simmer until the flavors combine and the chard stalks are tender, about 10 minutes.
5. Serve in individual bowls and sprinkle with cilantro.

3. Arugula pizza with figs

Get ready to prepare this delicious, healthy, flavorful and easy-to-make pizza.

Ingredients:

• 100 grams of soft goat cheese.
• 1/4 teaspoon ground black pepper.
• Whole wheat pita.
• 1/2 cup red or purple onion, thinly sliced.
• 4 teaspoons of olive oil.
• 1-1 / 2 cups arugula.
• 3 organic pieces of figs.
• 2 teaspoons of balsamic vinegar.
• 1/8 teaspoon of sea salt.

Preparation

1. Preheat the oven to 230 ° C, and in a small cup, stir the goat cheese and pepper.
2. Spread the mixture on the surface of each pita, adding the onion well distributed.
3. Drizzle with 2 teaspoons of olive oil and place the pizzas on a large baking sheet.
4. Bake for 15 minutes and, in the meantime, watch the fresh figs chopping.
5. Remove the pizza from the oven and add the arugula and figs on top
6. Sprinkle with vinegar, salt, and 2 teaspoons of oil. It is ready to serve.

4. Cabbage wrapped with chicken salad and grapes

This lunch stands out for being wrapped in vegetables with collards, combined with the sweetness of the grapes.

Ingredients

• 1 cup collard greens or green cabbage.
• 2 cups of rotisserie chicken in cubes.
• 10 red grapes.
• 1/4 cup red onion, diced
• 3 tablespoons of sliced almonds.
• 2 1/2 tablespoons of mayonnaise.
• 2 tablespoons of apple cider vinegar.
• 1 tablespoon fresh tarragon, minced
• 1/4 teaspoon of sea salt.

preparation:

1. Wash the collard greens and remove the stems. Keep them aside and shred the stems too
2. In a medium cup, mix the chicken (skinless, minced), grapes, onions, and almonds.
3. Garnish with the mayonnaise, vinegar, tarragon, salt and add the chopped green stems.
4. Take the cabbage leaf, previously washed and fill it.
5. Roll it up tightly as if you were making a burrito and serve to your liking.

5. Grilled goat cheese sandwich with vegetables

A memorable ingredient in this recipe is green dandelion, which can help boost immunity due to its anti-inflammatory properties. Also pair it with a creamy goat cheese for an easy grilled cheese sandwich that is out of this world.

Ingredients:

• 2 slices of whole grain white bread
• Soybean oil spray (natural butter flavor; optional)
• 60 g of soft goat cheese.
• 2 tablespoons raspberry jam
• 30 g of green dandelions, raw.

preparation:

1. On a cutting board, spray one side of each slice of bread with the soybean oil spray.
2. Separate the goat cheese and place it on a slice of bread.
3. On the other slice of bread, spread the raspberry fruit and place the dandelions on top.
4. Join the two slices of bread and heat a non-stick skillet over medium heat.
5. Add the sandwich, pressing with a spatula to compact the ingredients.
6. Cook until the bread is toasted and the greens are slightly wilted, about 3 to 4 minutes per side.
7. Cut it in half diagonally. You already have it ready to serve.

6. Noodles with sesame and Chinese cabbage

Discover how to prepare delicious noodles under Asian inspiration bathed with a delicious sauce and boy choy or Chinese cabbage.

Ingredients

• 1 tablespoon of toasted sesame oil.
• 1 tablespoon of peanut butter.
• 1 tablespoon of tamari soy sauce.
• 1 tablespoon of lime juice.
• 2 teaspoons of coconut nectar.
• 170 g of pasta preferably noodles.
• 2 cups baby bok choy, thinly sliced.
• 2 tablespoons fresh coriander, minced
• 2 teaspoons of gochujang sauce.
• 1 teaspoon of black sesame seeds.

Preparation

1. In a large bowl, whisk together the sesame oil, peanut butter, tamari sauce, lemon juice, and coconut nectar.
2. Prepare the noodles according to the directions on the package. Once the pasta is ready, strain and let it rest
3. Transfer the drained noodles to a large bowl and stir in the sesame mixture.
4. Add the bok choy and cilantro
5. Serve in individual bowls and add gochujang, finally sprinkling with sesame seeds.

7. Macaroni and cheese and spinach

Delicious easy and quick recipe to prepare. Add spinach which is beneficial as it can help lower your risk of developing age-related macular degeneration and cataracts.

Ingredients

• 1 250g package of macaroni and cheese amys.
• 85 g of fresh spinach.
• 1/8 teaspoon of sea salt.
• 1/8 teaspoon of red pepper.
• 1/8 teaspoon ground black pepper.

Preparation

1. Prepare frozen macaroni and cheese according to package directions.
2. In a microwave-safe bowl, add spinach, salt, and pepper.
3. Microwave the container for about 30 to 45 seconds, or until the spinach is slightly wilted.
4. Mix the wilted spinach with macaroni and cheese.
5. Sprinkle with black pepper. You have it ready to impress your guests.

Reference

• Newgent, J. 10 Healthy Lunches for When You Just Can’t Handle Another Salad. For Livestrong [Revised November 2016]