Saturday, October 17, 2009

Easy Vegetarian Lunches - How To Make Quick Vegetarian Meals

By Laura Cokherell

For a healthy meal choice, vegetarian lunches are not only one of the best choices but one of the easiest meals to make. Because there are so many options from pure, fresh ingredients, quick lunches can be made in no time.

These easy vegetarian recipes require only a few ingredients and minimal preparation for quick meal planning.

A simple meal can be made with plain yogurt (regular or soy) mixed with cut up fresh fruit, like berries, bananas, apples, or peaches, some sweetener like honey or agave syrup, and some chopped nuts, like almonds, walnuts, or pecans. Mix it all together and serve along with some whole grain crackers or some toasted whole grain bread slices.

Make a simple vegetable salad with steamed edamame beans, jicama cubes, chopped red bell peppers, and pitted black olives tossed in a store-bought olive oil vinaigrette. Serve this salad along with a bowl of cooked rice tossed with some soy sauce and lemon juice.

Cooked vegetarian burgers or hotdogs served on whole grain buns with your favorite toppings (mustard, ketchup, sliced pickles, tomato slices, cheese, etc.) and served along with steamed vegetables of choice dressed with olive oil, vinegar, salt and pepper

You could also take the cooked burger or hotdog and cut it up and place it in a bowl with mixed salad greens, pickle slices, diced tomatoes, and some shredded cheese and toss with Italian dressing and serve along with a cup of soup.

Try this easy tofu spread for lunch. Simply combine drained and mashed soft tofu with some of your favorite chutney, or salsa, or a mustard and mayonnaise combination. Serve this tofu spread on toasted English muffins and top with some flavor accents like capers, chopped walnut pieces, chopped, pitted black olives, or chopped fresh herbs. Add a slice of cheese on top if desired and place in a microwave or toaster oven just until the cheese melts. Serve sandwich with baked potato chips and a piece of fruit.

Make a quick bean salad with canned black beans (rinsed and drained), chopped walnuts, chopped tomatoes, corn kernels, chopped fresh cilantro, and some rice vinegar. Toss all ingredients together and serve with warm rolls and whipped cream cheese spread.

Saute some cubed tempeh with sliced mushrooms and broccoli tops until the vegetables are tender. Toss with a little tamari soy sauce and fresh squeezed lemon juice and serve over cooked udon noodles with a piece of fruit on the side.

Take some crusty bread and cut two slices and toast. On one side of one slice of bread, spread some mustard and spread some basil pesto on the other slice. Layer the mustard side with flavored baked tofu, thinly sliced, and top with some drained, marinated artichoke hearts and a slice of sharp cheddar cheese. Melt the cheese by placing the sandwich under a broiler or in a microwave or toaster oven until cheese melts and then top with the other slice of bread. Serve sandwich with carrot and celery sticks and baked potato chips.

About the Author:

No comments: