1. Breakfast: Avocado Toast with Tomato and Chickpeas
Ingredients:
2 slices whole-grain bread
1 ripe avocado
Cherry tomatoes, sliced
1/2 cup canned chickpeas, drained and rinsed
Red pepper flakes (optional)
Salt and pepper to taste
Fresh cilantro or parsley for garnish
Instructions:
Toast the whole-grain bread slices.
Mash the ripe avocado and spread it evenly on the toasted bread.
Top with sliced cherry tomatoes and chickpeas.
Season with red pepper flakes, salt, and pepper.
Garnish with fresh cilantro or parsley.
Drizzle with a bit of olive oil if desired.
Enjoy your nutritious and satisfying avocado toast!
2. Lunch: Quinoa and Black Bean Bowl
Ingredients:
1 cup cooked quinoa
1 cup black beans, cooked or canned
Red onion, finely chopped
Corn kernels (fresh or frozen)
Avocado, sliced
Fresh cilantro, chopped
Lime wedges for serving
Chipotle Lime Dressing:
3 tablespoons olive oil
1 tablespoon lime juice
1 teaspoon chipotle powder
Salt and pepper to taste
Instructions:
In a bowl, combine cooked quinoa, black beans, chopped red onion, corn kernels, and sliced avocado.
In a separate small bowl, whisk together the olive oil, lime juice, chipotle powder, salt, and pepper to make the dressing.
Pour the dressing over the quinoa and black bean mixture.
Toss everything together until well combined.
Top with fresh cilantro and serve with lime wedges on the side.
A delicious, protein-packed quinoa and black bean bowl is ready to enjoy!
3. Dinner: Roasted Vegetable and Chickpea Buddha Bowl
Ingredients:
Sweet potatoes, peeled and cubed
Broccoli florets
Red bell pepper, sliced
Red onion, sliced
1 can chickpeas, drained and rinsed
Olive oil
Garlic powder, cumin, paprika, salt, and pepper to taste
Quinoa or brown rice
Tahini-Lemon Dressing:
1/4 cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
Water (to thin)
Salt and pepper to taste
Instructions:
Preheat the oven to 400°F (200°C).
Toss sweet potatoes, broccoli, red bell pepper, red onion, and chickpeas with olive oil, garlic powder, cumin, paprika, salt, and pepper.
Spread the vegetables and chickpeas on a baking sheet and roast for 25-30 minutes or until golden and crispy.
In a bowl, assemble cooked quinoa or brown rice with the roasted vegetables and chickpeas.
In a small bowl, whisk together tahini, lemon juice, minced garlic, water, salt, and pepper to make the dressing.
Drizzle the tahini-lemon dressing over the bowl before serving.
Enjoy this nourishing and flavorful roasted vegetable and chickpea Buddha bowl!
Feel free to customize these recipes based on your preferences, and let the vibrant flavors of plant-based ingredients shine in your meals!
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