Vegetarian Lunch Menus/Recipes - From Vegetarian Times

[Guest guest]

THE MENU PLANS FOR LUNCH

 

Leftovers work as well for lunch and breakfast as for dinner. In

fact, if you are tired of the same old deli sandwiches every day,

think about spicing up your lunchtime routine with something from

dinner the night before. Because almost every workplace has a

microwave, it's easy to use up those bits and pieces of meals that

otherwise end up as refrigerator clutter.

 

The following menu suggestions can be supplemented with additional

fresh or frozen fruits, whole grain rolls or crackers, and healthful

dessert treats that can be eaten either at lunchtime or as morning

or afternoon snacks.

 

THE MENU PLANS

 

FOR LUNCH

 

SUNDAY MENU

 

Ready-made black

 

bean soup;

 

whole wheat tortillas;

 

cauliflower with dip.

 

Because Sunday is a busy cooking day -- with pancakes for breakfast,

a full meal at dinner and shopping in between -- make lunchtime easy

with a wholesome readymade soup. Serve the soup with fresh whole

wheat tortillas and pre-cut vegetables from the supermarket's salad

bar such as green bee peppers, cauliflower or broccoli. Otherwise,

serve the soup with corn chips and some of the longer lasting

vegetables, like carrots and celery, which should be stocked in your

refrigerator.

 

Soup, tortillas and vegetables:

 

Preheat oven to 325 degrees. Prepare 4 servings of canned soup

according to package instructions. Place 4 tortillas on a sheet of

aluminum foil, sprinkle with a few drops of water, then wrap tightly

and heat in oven until warm, 5 to 10 minutes. Cut 1/2 head

cauliflower into florets and arrange on a serving plate, with a

small bowl of low-fat ranch-style dressing in the center if desired.

Serve with warmed soup and tortillas. Makes 4 servings.

 

MONDAY

 

Tofu with Sweet Green Peas and Corn;

 

orange sections for

 

dessert

 

Don't wait until dinner to get in your three to five servings of

vegetables. Include one to two servings at lunch time and it will be

easier to reach your daily goal. Frozen vegetables that can be

popped into the microwave are the perfect solution for the middle of

the day, when cooking time is limited.

 

To u with Sweet

 

Green Peas and Corn

 

With this easy lunch, peel and section an orange for dessert.

 

1/4 lb. low-fat, Chinese-style firm tofu (see glossary, p. 126) 3/4

cup frozen green peas 3/4 cup frozen corn kernels Tamari or soy

sauce to taste

 

Crumble tofu into small, lidded container. Stir in peas and corn.

Sprinkle lightly with tamari or soy sauce. Store in refrigerator

until lunchtime and then cover loosely and microwave until

vegetables reach desired doneness, 3 to 4 minutes. Peel and section

orange for dessert. Makes 1 serving.

 

Note: If the frozen vegetables do not have time to thaw before

lunchtime, then precook them for 2 to 3 minutes before adding tofu.

 

PER SERVING: 370 CAL.; 24G PROT.; 6G TOTAL FAT (0 SAT. FAT); 63G

CARB.; 0 CHOL.; 460MG SOD.; 15G FIBER. VEGAN

 

TUESDAY

 

Cup of Soup

 

with Green Beans;

 

whole wheat tortillas

 

Cups of soup are a must-stock pantry item for the busy vegetarian.

There are many healthful varieties to begin with, and it is easy

to " beef " them up even more with added vegetables and/for grains.

For the tortillas, use up the leftovers from Sunday.

 

Cup of Soup with Green Beans:

 

Measure 1 cup frozen French-cut green beans into a lidded

microwaveable container. Store in refrigerator until lunch time and

then microwave until vegetables reach desired doneness, 3 to 4

minutes. Meanwhile, prepare cup of soup according to package

instructions. Pour over beans and stir. Heat 1 tortilla in the

microwave in a moistened paper towel for 10 to 12 seconds. Makes 1

serving.

 

WEDNESDAY

 

Rice and Mixed

 

Vegetables;

 

apple slices

 

Use leftovers from Tuesday's dinner for this rice dish. And if you

have any leftover red beans from Monday's dinner, they can be added

as well.

 

Rice and Mixed

 

Vegetables

 

1 cup frozen mixed vegetables 1 cup cooked brown rice (or other

grain) 1/2 cup cooked beans Tamari, soy sauce or salsa to taste or 1

tsp. butter

 

Place vegetables in lidded, microwaveable container. Cover lightly

and microwave until desired doneness, 3 to 4 minutes. Stir in rice

and beans. Top with tamari, soy sauce, salsa or butter. Store in

refrigerator until lunchtime. Reheat by microwaving 1 to 2 minutes.

Serve with sliced apple for dessert. Makes 1 serving.

 

PER SERVING: 479 CAL.; 16G PROT.; 3G TOTAL FAT (0.5G SAT. FAT); 103G

CARB.; 0 CHOL.; 75MG SOD.; 21G FIBER. VEGAN

 

THURSDAY

 

Greens with Rice and Sunflower Seeds;

 

rye crackers

 

Wednesday night's salad becomes a filling lunch by topping it with

sunflower seeds and the last of Tuesday's rice. For the crackers,

look for a hearty, whole grain variety that is low in fat.

 

Greens with Rice and

 

Sunflower Seeds

 

Although it's a salad, this hearty combination of grains, greens and

sunflower seeds make a satisfying and tasty lunch. If sodium is a

concern, look for unsalted sunflower seeds.

 

2 cups salad greens 1/2 cup cooked rice 2 Tbs. sunflower seeds

Bottled low-fat salad dressing to taste

 

Place greens in lidded plastic container. Top with rice and

sunflower seeds. At lunch time, top with your favorite bottled

dressing. Makes 1 serving.

 

PER SERVING: 249 CAL.; 6G PROT.; 12G TOTAL FAT (1G SAT. FAT); 31G

CARB.; 0 CHOL.; 238MG SOD.; 4G FIBER. VEGAN

 

FRIDAY

 

Red Pepper and Goat

 

Cheese Baguettes;

 

Bosc pear

 

Use up the leftover French bread from Wednesday with this gourmet

sandwich. While goat cheese gives the sandwich a strong, robust

flavor, you can substitute low-fat cream cheese for a milder taste.

 

Red Pepper and Goat Cheese Baguette:

 

Slice a 3 to 4-inch piece of whole wheat French bread lengthwise and

layer with 2 tablespoons goat cheese and 1/2 thinly sliced red bell

pepper. Serve with sliced pear for dessert. Makes 1 serving.

 

SATURDAY

 

Pesto Pizzas;

 

artichoke hearts

 

These quick pizzas are made with store-bought pesto sauce and pita

bread. Drain artichokes well before serving.

 

Pesto Pizza

 

4 small whole wheat pita breads 4 Tbs. prepared pesto sauce 4 Tbs.

Parmesan cheese 3/4 cup canned artichoke hearts, drained

 

Preheat Broiler. Spread each pita with 1 tablespoon pesto sauce and

then sprinkle with 1 tablespoon cheese. Place on a cookie sheet and

broil until cheese is melted, 1 to 2 minutes. (Keep an eye on the

pita so they don't burn.) Serve with artichoke hearts on side. Makes

4 servings.

 

PER SERVING: 270 CAL.; 10G PROT.; 10G TOTAL FAT (3G SAT. FAT); 36G

CARB.; 6MG CHOL.; 543MG SOD.; 5G FIBER. LACTO