Plant-Based Lunch Solutions

For those of us trying to introduce more plant-based meals into our own and our family’s diets, lunch can prove a particular challenge, especially when brown-bagging it to work or filling lunchboxes. However, with the right ingredients on hand, you can put together a great on-the-go lunch consisting entirely of whole foods that requires no more time or labor than a ham and cheese sandwich! See below for some of our favorite “green” lunch ideas! All recipes presented are vegan, but you can swap out conventional mayo, cheese, etc., if you prefer.

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Green Goddess Ciabatta

Packed with fresh veggies and a creamy dressing, this sandwich can be made up to 3 days ahead. It makes a filling, satisfying lunch you may want to have every day!

Serves: 4; 10 minutes prep

FOR THE “GREEN GODDESS DRESSING”

• 2 cups packed fresh basil

• 1/2 cup diced green onion

• 2 cloves of garlic, peeled

• 1/4 cup vegan mayo

• 1/4 cup fresh lemon juice

• 1/4 cup olive oil

• 1/2 ripe avocado

• 1 tbsp maple syrup (optional for some sweetness if desired)

• kosher salt and black pepper to taste

FOR THE SANDWICH

• 1 whole ciabatta loaf (sliced in half lengthwise)

• 1 cup Pinwheel Broccoli Florets (heated in microwave until cooked through and patted dry)

• 2 cups fresh arugula

• 1/4 cup sliced red onion

• 3/4 cup red, green, yellow or orange bell peppers, or a combo (sliced thin)

• 1/2 cup sliced cherry tomatoes

• 1/2 ripe avocado sliced

• kosher salt and black pepper (to season the veggies)

• 1/3 cup alfalfa sprouts

• optional: slices of vegan cheese, sliced Kalamata olives

Instructions

MAKE THE DRESSING

1. Add all dressing ingredients to the bowl of a food processor and pulse on high until fully combined into a creamy sauce.

BUILD THE SANDWICH

1. Spread the dressing on each half of the bread to cover it completely.

2. Top the bottom half of the bread with the arugula, then layer on the broccoli.

3. Add the sliced bell peppers, sliced red onion, and cherry tomatoes to the half with the arugula and broccoli. Sprinkle with salt and pepper.

4. Spread the alfalfa sprouts on the top half of the bread, along with sliced avocado and cheese (if using).

5. Place the top half of the bread onto the bottom half of bread with all of the veggies and press lightly to secure the filling ingredients. Slice and serve with veggie chips or chips of choice.

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Black Bean, Spicy Tomato & Avocado Wraps

A classic combination that never fails: zesty, hearty and healthy!

Serves: 6; Prep time: 15 minutes

Ingredients

• 1 tablespoon oil

• 1/2 cup onion chopped

• 1/2 cup bell pepper chopped (optional)

• 1 clove garlic minced

• 1 10 oz pouch Your Organics Ready to Eat Black Beans, rinsed & drained

• 1 tablespoon taco seasoning (or mix of 1/2 tsp cumin, 1/2 tsp paprika, 1/2 tsp chili powder, 1/4 tsp garlic powder, 1/4 tsp black pepper, 1/4 tsp salt)

• 1 avocado, pitted and chopped

• 2 tablespoons TBJ Spicy Tomato Jam

• 6 medium tortillas

• 1/4 cup vegan sour cream, mayo or chipotle sauce

Instructions

1. Heat oil in a large pan over medium/high heat. Add the onion, bell peppers and garlic. Cook for 2-3 minutes or until onion is lightly golden. Add the beans and taco seasoning. Cook for another 2-3 minutes. Remove from heat and cool for a few minutes before assembling.

2. In a bowl combine the avocado and Tomato Jam.

3. To assemble, lay a tortilla on a flat surface. Spread with a teaspoon of sour cream or mayo. Top with a few tablespoons of the black bean mixture and a few tablespoons of the avocado/Tomato Jam mixture. Roll up tightly.

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Savory Veggie Muffins

Delicious, melt-in-the-mouth savoury vegan muffins flavored with smoky grilled veggies and a crunchy topping. They make a perfect accompaniment to your favorite soup or side salad.

Serves: 10; Prepaation time: 30 minutes

Ingredients

• 2 tbsp ground flaxseed

• 120g whole wheat flour (or substitute plain white flour, if you don’t have it)

• 240g white flour

• 2.5 tsp baking powder

• 1 tsp salt

• ¼ tsp ground pepper

• pinch of garlic powder

• 2½ tbsp dried chives

• 1 tsp dried thyme

• 1 tsp paprika powder

• 2½ tbsp olive oil

• 220 ml almond milk or other UNSWEETENED plant milk

• 80g vegan cheese

• 130g Pinwheel Grilled Mediterranean Veggies (thawed and patted dry), chopped finely

• 2 tbsp pumpkin seeds, for a topping

Instructions

1. Combine ground flaxseed with 6 Tbsp boiling hot water. Stir well until no lumps remain and set aside for 10 minutes.

2. In the meantime, sift all your dry ingredients (both flours, baking powder, salt, pepper, garlic, chives, thyme and paprika) into a medium sized bowl. Stir well.

3. In a different bowl, combine your wet ingredients – oil, almond milk and flaxseed mix. Stir well.

4. Add your wet mixture to your dry mixture. Mix well with a silicone spatula until fully combined. When fully mixed, stir in the cheese and grilled veggies.

5. Grease the muffin tin with spray oil. Then fill the cups with your mixture and top with pumpkin seeds.

6. Bake at 350°F (Convection oven) or 365°F (Standard Oven) for 30-35 minutes until a toothpick inserted in the middle of a muffin comes out dry.

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Chickpea and Tahini Salad Sandwiches

The great Mashed Chickpea Salad works well as a sandwich filler, lettuce wraps, served on a bed of leafy greens or scooped up with sliced colored bell peppers, cucumbers, celery, etc.

Serves: 4-6; Preparation time: 15 minutes

Ingredients

• 1 10 oz pouch Your Organics Chickpeas, drained and rinsed

• ½ cup celery, sliced

• ½ cup red bell peppers, diced

• ¼ cup scallions, sliced

• ¼ cup Soom Premium Tahini

• 1 – 2 tablespoons dijon mustard

• ¼ teaspoon garlic powder

• salt + pepper, to taste

• 1/2 avocado, mashed roughly and mixed with 1 Tbsp lemon

• small handful pepitas (pumpkin seeds), optional

• paprika (regular or smoked paprika), to garnish

• sandwich bread of choice
  

Instructions

1. Place chickpeas in a medium size bowl and roughly mash about ¾ of the garbanzo beans with the back of a sturdy fork, potato masher or pastry blender.

2. Add the remaining ingredients and combine to mix. Add more Tahini if you like it creamier.

3. Layer the bottom sli e of your bread with leafy greens and the top half with the mashed avocado, sprinkled with salt & pepper. Spread the chickpea salad on the bottom half and top with the top half. Slice in half and enjoy!