Veggie Lunches

[slimcris]

Post your lunch ideas here!

[shirllg]

black beans
a grain (ww couscous, polenta, or brown rice)
salsa

Microwave your serving, top with a little
grated soy cheese

[Connie122516]

A real quickie is:

Progresso Lentil Soup poured over
Brown Rice

And if you're really lazy, use the frozen bags of brown rice you can buy at Trader Joe's. Makes a substantial dinner too with a salad and fruit.

(I hope this soup is actually vegetarian; I haven't checked the label as I do eat animal flesh but I like as many veg or mostly veg meals as possible).

[mylikeit]

I like to microwave a baked potato and then chop it into a bowl of lentil or black bean soup. Makes the soup heartier and is very filling. This is good for work days or days when I don't have time in the kitchen.

[cknowca]

Thanks for starting this thread! I came to this site hoping to get some lunch ideas for tomorrow.

Here are some of my vegetarian lunches:
1) veggie chili
2) brown rice with stir"fried" veggies and tofu
3) grilled tofu with various side dishes (veggies, brown rice, couscous, etc --whatever's available)

[slimcris]

From Pookie:

SWEET POTATO POLENTA

2 lg. sweet potatoes
2 1/4 c. plain soy milk
2 c. water
3/4 tsp. cinnamon
1/2 tsp. nutmeg
1 c. polenta or cornmeal

Preheat oven to 400. In a nonstick baking pan, bake potatoes until tender, 45 minutes to 1 hour (I suggest doing this ahead of time), depending on size and shape of potatoes. Remove potatoes and set aside until cool enough to handle. Using a spoon, scoop flesh into a bowl, and mash lightly with 1/4 c of the soy milk. Set aside.

In a large pot, combine remaining soymilk, water, cinnamon, and nutmeg. Whisk in polenta. Bring mixture to a boil, then reduce heat and simmer, stirring frequently, about 20 minutes, until polenta is thick enough for a spoon to stand upright in it. Stir mashed potato into polenta, mixing well. Makes about 6 cups.
per cup: 161 calories (8% from fat), 4 g protein, 2 g fat, 33 g carb., 42 mg sodium, 0 mg cholesterol, 3 g fiber

[nebraskagirl]

Corn tortilla with refried beans, green onions, black olives, ff sour cream, avocado and soy cheese. Very good.

[kristi]

I just had this lunch yesterday and thought it was easy, filling and quite good.

Stir fry green peppers and onions in a little Pam and 1/4 to 1/2 cup of chicken broth.
I had approx. 1/2 cup refried beans (heated) and ff cheddar (melted) on top of the veggies. Delish!

[mamaw4kkma]

Baked potato, add veggie chili and top with soy cheese, return to micro and heat until cheese is melted.

[slimcris]

Garbanzo Couscous Salad - JenInCA
Here is another I posted in the light meals section:

I adapted this from a recipe given to me by a friend. It was called 'Nutty Couscous Salad'. Peanuts are replaced with garbanzo beans. Canned mandarin orange slices are replaced with fresh orange. The oil is reduced, or you can leave it out. Golden raisins are optional, but yummy.

Ingredients:

* 1 c. dry couscous, prepared according to package directions
* 1/2 c. golden raisins*
* 2 T sesame oil*
* 3 scallions, sliced
* 1/2 c. garbanzos
* 1 orange, peeled and chopped
* 2 T chopped fresh mint
* 2 t grated orange zest


In a large bowl, combine the couscous with the remaining ingredients. Toss gently and serve.
This tastes even better the next day! Makes 4 servings.
OPTIONAL: You could add chopped, cooked chicken breast to boost the protein value, and make it a more substantial meal.

*The oil adds 1 pt. per serving. You can eliminate it, though it does add a nice flavor.
*The golden raisins add 1 pt. per serving. Delicious, but leave them out if you prefer.

[HippoMommy]

Better Than Drive Through Dinner

Servings | 1

If you have time, toast the burger on a non stick skillet for a few minutes before assembling.


Ingredients

1/4 cup fat-free canned refried beans
3 Tbsp salsa
1 Morningstar Farms Frozen Spicy Black Bean Burger(s)
1 slice Galaxy Foods Soy Pepper Jack Cheese Slice(s)
1/8 cup dry polenta (prepared as 1/2 c. mush)


Instructions

Put 1/2 c. prepared polenta mush in bottom of medium microwaveable bowl. Top with layers of refried beans, salsa, MSF burger (crumbled), and soy cheese (torn into shreds). Microwave until hot and cheese melts.

[HippoMommy]

Couscous & Cheese
1/2 c. uncooked whole wheat couscous
1/3 c. water
1/3 c. nf milk
3 slices cheddar soy cheese (Galaxy Foods Veggie Slices)

Put first 3 ingts in a medium microwaveable bowl. Shred the soy cheese and add to the bowl. Microwave on 75% power for 3.5 minutes. Let sit for 1 minute before enjoying.

Serves 1 for main dish or 2 for side dish.

[HippoMommy]

Texas Style Quinoa Salad
Servings | 4

Modified from a WW website recipe.


Ingredients

3 c. cooked quinoa
2 Tbsp fresh lime juice
2 Tbsp water
1 Tbsp olive oil
1/4 tsp ground cumin
1/8 tsp black pepper
1 cup canned black beans, drained and rinsed
1/2 cup grape tomatoes, halved, or cherry tomatoes, quartered
1/2 medium avocado, Haas, diced
1/4 cup frozen corn kernels, thawed, or drained, canned corn
1/4 cup cilantro, fresh, chopped
1/4 cup scallion(s), sliced


Instructions

Rinse quinoa well and prepare to equal 3 c. cooked. Let cool.

Meanwhile, whisk together lime juice, 2 tablespoons of water, oil, cumin, pepper and remaining 1/4 teaspoon of salt in a medium bowl. Add quinoa, beans, tomatoes, avocado, corn, cilantro and scallions; toss to mix and coat. Serve immediately or cover and refrigerate up to 1 day. Yields about 1 1/4 cups per serving.

[HippoMommy]

Here's a nice brunch type item from Vegetarian Times, October 2005 (modified by me a bit).

Baked Eggs Florentine

Serves 4

1 c. finely chopped onion
1 Tbsp. plus 1 tsp. evoo
1 1/4 lb. baby spinach leaves, washed
2/3 c. nonfat milk
8 large eggs

1. Preheat oven to 350. Saute onion in oil over medium heat for 5 min. (you may want to use a non-stick pan and/or spray the pan), stirring often. Add spinach, cover and cook, 3 min. or until wilted. Uncover, and cook 4 min. more, or until liquid has evaporated. Stir in milk, and simmer 3 min., stirring occasionally. Season to taste with salt & pepper.
2. Transfer spinach mixture to 4 sprayed ramekins. Make an indentation in the center of each ramekin. Crack 2 eggs into the indentation in each ramekin. Bake 15 to 20 min in a water bath or until whites and yolks are just set.

Serve hot with toast (count WPA).

[HippoMommy]

Peanut Noodles (Core + WPA)

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound whole wheat spaghetti
1 clove garlic
2 teaspoons sunflower oil
1 teaspoon sesame oil -- (count WPA)
2 tablespoons rice vinegar -- or 1 tablespoon white wine vinegar
1 tablespoon soy sauce
1/2 cup natural peanut butter -- (count WPA, you can reduce the pb to 1/3 c. and reduce recipe's total nonCore points by 7)
salt and pepper -- to taste
1 teaspoon red pepper flakes -- (optional)

Boil water for noodles and cook according to package directions.

Meanwhile, peel and coarsely chop the garlic. In a blender or food processor, combine the garlic, oils, vinegar, soy sauce, peanut butter, and optional red pepper flakes. Process until smooth, and then season to taste with salt and pepper.

Drain pasta and toss with peanut sauce.

Source:
"harvestcoop.com, modified slightly by HippoMommy"
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NOTES : May be served hot, room temperature, or cold. 21 total nonCore points in this recipe. On Core, 3.5 WPA per serving (1/6 of recipe).