Eating a diet with a low carbon footprint is not only good for the environment, but it can also be delicious and satisfying. we’ve compiled a week’s worth of tasty and inspiring lunches that are designed to have a minimal impact on the planet. From grilled tofu and roasted vegetables to quinoa and black bean salads, these dishes are sure to please even the pickiest of eaters. Here´s the plan:
- Monday: Green Salad with Grilled Tofu and Homemade Vinaigrette
- Tuesday: Whole Grain Pasta with Ratatouille
- Wednesday: Grilled Portobello Mushroom Burger with Avocado and Arugula
- Thursday: Baked Sweet Potato with Black Beans and Salsa
- Friday: Quinoa and Roasted Vegetable Salad with a Lemon Vinaigrette
- Saturday: Grilled Eggplant and Zucchini Wrap with Hummus and Feta
- Sunday: Black Bean and Quinoa Salad with Avocado and Tomato
Monday: Green Salad with Grilled Tofu and Homemade Vinaigrette
Check out this option at kathys vegan kitchen
Ingredients:
- 4 cups mixed greens
- 8 oz grilled tofu
- 1/2 cup cherry tomatoes, halved
- 1/4 cup sliced red onion
- 1/4 cup sliced cucumber
- For the vinaigrette:
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt and pepper, to taste
Instructions:
- In a large mixing bowl, combine the mixed greens, cherry tomatoes, red onion, and cucumber.
- Cut the tofu into slices or cubes and grill it over medium-high heat until it is golden brown and crispy, about 2-3 minutes on each side.
- To make the vinaigrette, whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper in a small bowl.
- Drizzle the vinaigrette over the salad and toss to coat everything evenly.
- Serve the salad with the grilled tofu on top.
Tuesday: Whole Grain Pasta with Ratatouille
Check out the option at Vegpower
Ingredients:
- 8 oz whole grain pasta
- 1 cup ratatouille (homemade or store-bought)
Instructions:
- Cook the pasta according to the package instructions.
- In a small pan, heat the ratatouille over medium heat until it is hot.
- When the pasta is finished cooking, drain it and place it in a large mixing bowl.
- Pour the ratatouille over the pasta and toss to coat everything evenly.
- Serve the pasta hot.
Wednesday: Grilled Portobello Mushroom Burger with Avocado and Arugula
Ingredients:
- 2 large portobello mushrooms
- 2 burger buns
- 1 avocado, sliced
- 1 cup arugula
- 2 tbsp olive oil
- Salt and pepper, to taste
Instructions:
- Preheat a grill or grill pan over medium-high heat.
- Brush the portobello mushrooms with the olive oil and season them with salt and pepper.
- Grill the mushrooms for 5-7 minutes on each side, or until they are tender and slightly caramelized.
- To assemble the burgers, place the grilled mushrooms on the bottom buns and top them with the avocado and arugula.
- Place the top buns on the burgers and serve.
Thursday: Baked Sweet Potato with Black Beans and Salsa
Check out the option at the lemon bowl
Ingredients:
- 1 sweet potato
- 1/2 cup black beans, drained and rinsed
- 1/4 cup salsa
Instructions:
- Preheat your oven to 400°F (200°C).
- Wash the sweet potato and prick it all over with a fork.
- Place the sweet potato on a baking sheet and bake it for 45-60 minutes, or until it is tender all the way through.
- When the sweet potato is done, slice it open and scoop out the flesh.
- In a small pan, heat the black beans over medium heat until they are hot.
- To assemble the sweet potato, place the sweet potato on a plate and top it with the black beans and salsa.
- Serve hot.
Friday: Quinoa and Roasted Vegetable Salad with a Lemon Vinaigrette
Check the option at: SueBee Homemaker
Ingredients:
- 1 cup quinoa
- 1 cup of your choice of vegetables, such as bell peppers, zucchini, and cherry tomatoes
- 2 tbsp olive oil
- Salt and pepper, to taste
- For the vinaigrette:
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt and pepper, to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- Cook the quinoa according to the package instructions.
- Cut the vegetables into bite-sized pieces and place them on a baking sheet. Toss them with 2 tablespoons of olive oil, salt, and pepper.
- Roast the vegetables for 15-20 minutes, or until they are tender and slightly caramelized.
- While the vegetables are roasting, make the vinaigrette by whisking together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper in a small bowl.
- When the quinoa and vegetables are done, place them in a large mixing bowl and toss them with the vinaigrette.
- Serve the salad at room temperature or chilled.
Saturday: Grilled Eggplant and Zucchini Wrap with Hummus and Feta
Also good for your diet with a low carbon footprint: The option at terrasana
Ingredients:
- 1 eggplant, sliced
- 1 zucchini, sliced
- 1 large wrap or tortilla
- 1/4 cup hummus
- 1/4 cup crumbled feta cheese
Instructions:
- Preheat a grill or grill pan over medium-high heat.
- Grill the eggplant and zucchini for 5-7 minutes on each side, or until they are tender and slightly caramelized.
- Lay the wrap or tortilla on a flat surface.
- Spread the hummus over the center of the wrap.
- Top the hummus with the grilled eggplant and zucchini slices and the crumbled feta cheese.
- Roll the wrap up tightly, cut it in half, and serve.
Sunday: Black Bean and Quinoa Salad with Avocado and Tomato
As found on Detoxinista.
Ingredients:
- 1 cup cooked quinoa
- 1 cup black beans, drained and rinsed
- 1 avocado, diced
- 1 tomato, diced
- 2 tbsp olive oil
- 2 tbsp lime juice
- Salt and pepper, to taste
Instructions:
- In a large mixing bowl, combine the quinoa, black beans, avocado, and tomato.
- In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
- Pour the dressing over the salad and toss to coat everything evenly.
- Serve the salad at room temperature or chilled.
If you have money left after the week of fun cooking your diet with a low carbon footprint, also check out this article on NGO´s you can support.
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