6 Easy Anti-Inflammatory Lunches for the Mediterranean Diet: Enjoy these simple and tasty lunch meals that are high in plants. These meals are based on the Mediterranean diet, which is one of the healthiest ways to eat. They have a good balance of veggies, legumes, whole grains, healthy fats, and lean proteins. On top of that, these lunches have a lot of ingredients that help reduce inflammation and its annoying effects,
6 Easy Anti-Inflammatory Lunches for the Mediterranean Diet
- such as brain fog and a weaker immune system, while also supporting healthy digestion.
- You’ll want to make our Roasted Salmon Rice Bowl with Beets and Brussels and Pesto Chicken Quinoa Bowls for lunch again and again because they are quick, tasty, and good for you.
Also see
1. Salmon Rice Bowl
Ingredients
- 4 ounces salmon, preferably wild
- 1 teaspoon avocado oil
- ⅛ teaspoon kosher salt
- 1 cup instant brown rice
- 1 cup water
- 2 tablespoons mayonnaise
- 1 ½ teaspoons Sriracha
- 1 ½ teaspoons 50%-less-sodium tamari
- 1 teaspoon mirin
- ½ teaspoon freshly grated ginger
- ¼ teaspoon crushed red pepper
- ⅛ teaspoon kosher salt
- ½ ripe avocado, chopped
- ½ cup chopped cucumber
- ¼ cup spicy kimchi
- 12Â (4 inch) sheets nori (roasted seaweed)
Directions
2. Vegetarian Protein Bowl
All the things you need for a full meal are in this veggie protein bowl. This dish is more protein-rich and creamier because of the beans added to it. Chimichurri sauce makes the food taste better.
Ingredients
- 8 cups water
- 1 ¼ cups farrow.
- 1 (15 ounce) can no-salt-added cannellini beans, rinsed
- 4 cups cauliflower florets
- 1Â (1 pound)Â sweet potato, peeled and cut into 1-inch cubes
- 2 tablespoons extra-virgin olive oil plus 1/4 cup, divided
- 2 teaspoons lemon-pepper seasoning, divided
- ¾ teaspoon salt, divided
- 1 (6-ounce) bunch fresh broccolini, cut into 2-inch pieces
- ½ cup chopped fresh flat-leaf parsley
- ¼ cup chopped fresh cilantro
- 1 tablespoon red-wine vinegar
- 1 large clove garlic, grated
- ½ teaspoon crushed red pepper
- ¼ cup chopped Castel vetrano olives
Directions
- Warm the oven up to 425°F. Put parchment paper around the edges of a large baking sheet. In a large pot over medium-high heat, bring water to a boil. Add farro and stir it in. Bring to a boil again, then lower the heat to medium and cook at a low boil without stirring for about 30 minutes, or until the grains have swollen but are still al dente. During the last 5 minutes of cooking, add the cannellini beans and stir them in. Take it off the heat and let it drain. Protect yourself from the cold.
- In the meantime, put the sweet potato and cauliflower pieces on the baking sheet that has been prepared. Sprinkle with 1/4 teaspoon salt and 1 1/2 teaspoons of lemon pepper. Drizzle with 1 1/2 tablespoons of oil and toss well to coat. Spread out evenly on the pan. In a medium bowl, toss the broccoli with 1/2 tablespoon of oil and the last 1/2 teaspoon of lemon pepper. Set the bowl away. It will take about 20 minutes of roasting the sweet potato and cabbage until they are almost soft. Take the sweet potatoes and broccoli out of the oven and move them to the side. Place the broccolini on the other side of the pan and roast for about 10 minutes, or until the veggies are soft and lightly charred.
- To make chimichurri, mix the parsley, cilantro, vinegar, garlic, crushed red pepper, olives, the last 1/4 cup of oil, and 1/2 teaspoon of salt in a small bowl. Add 1/4 cup of the chimichurri to the farro and mix it in.
- Spread the farro mixture out evenly in 4 bowls. Then, top each bowl with roasted veggies and drizzle with the last 1/4 cup of chimichurri.
Also See
3.Green Goddess Sandwich
Ingredients
- ½ cup plain whole-milk strained yogurt, such as Greek-style
- ½ cup chopped fresh parsley leaves
- 2 tablespoons chopped fresh tarragon leaves
- 2 tablespoons chopped fresh chives
- 1 tablespoon capers, rinsed and chopped
- 1 clove garlic, grated
- 1 ½ teaspoons grated lemon zest
- ¼ cup lemon juice
- 1 medium avocado, cut into 8 slices
- ¼ teaspoon salt
- 4 slices hearty whole-wheat bread (1/2-inch)
- 1 cup watercress or spinach, divided
- 1 cup thinly sliced cucumber, divided
- ½ cup alfalfa sprouts, divided
Directions
- Combine yogurt, parsley, tarragon, chives, capers, garlic, lemon zest and 2 tablespoons lemon juice in a medium bowl; whisk until well mixed.
- Spread the salt and the last two tablespoons of lemon juice out equally on the avocado.
- Put two large tablespoons of the yoghurt mix on top of each piece of bread. Add 4 slices of avocado and 1/4 cup of lucerne sprouts to each of two slices of bread. Then add 1/2 cup of greens and cucumber to each slice. Place the last two slices of bread on top, spread side down. Cut in half and serve right away.
4. Stuffed Sweet Potato with Hummus Dressing
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Ingredients
- 1 large sweet potato, scrubbed
- ¾ cup chopped kale
- 1 cup canned black beans, rinsed
- ¼ cup hummus
- 2 tablespoons water
Directions
-
Use a fork to make holes all over the sweet potato. For 7 to 10 minutes, on High, heat the food until it’s fully cooked.
- While that is going on, wash the kale and let the water stay on the leaves. Put in a medium-sized saucepan, cover, and cook over medium-high heat, turning every so often, until the leaves wilt. Put in the beans. If the pot is dry, add a tablespoon or two of water. Leave the lid off and keep cooking, stirring every now and then, for another minute or two, until the mixture is very hot.
- Use a spoon to make a hole in the sweet potato and fill it with the cabbage and beans. In a small dish, mix the hummus with 2 tablespoons of water. If you need to, add more water to get the consistency you want. Spread the hummus sauce on top of the sweet potato that has been stuffed.
5.Vegan Burrito Bowls with Cauliflower Rice
These veggie burrito bowls are better for you and taste better than takeout. Make them early in the week so you can have quick meals on hand when your days are busy. To save time, we use frozen cauliflower rice instead of white or brown rice because it is low in carbs.
Ingredients
- 1 recipe Tofu Crumbles (see associated recipe)
- 1 (12 ounce) package frozen riced cauliflower
- 4 teaspoons olive oil
- 1 teaspoon no-salt-added taco seasoning
- 1 cup thinly sliced red cabbage
- 1 cup diced avocado
- ½ cup pico de gallo or salsa
- ¼ cup chopped fresh cilantro
Directions
- Make the Tofu Crumbles the way it says to.
- While the Tofu Crumbles are cooking, follow the steps on the package for making riced cauliflower. Add the oil and taco spice and toss.
-
Divide the cauliflower among 4 single-serving containers with lids. Top each with 1/2 cup Beefless Ground Beef, 1/4 cup each cabbage and avocado, 2 tablespoons pico de gallo (or salsa) and 1 tablespoon cilantro. Seal the containers and refrigerate until ready to eat.
6.Chickpea Salad Sandwich
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This vegan chickpea salad sandwich tastes surprisingly good and is bright with lemon. It tastes like a regular tuna salad sandwich, with dill, lemon, and a little garlic. But it has chickpeas instead of tuna, which give it a veggie source of protein and a healthy fibre boost. The crunch from the celery is nice.
Ingredients
- 2 (15.5 ounce) cans no-salt-added chickpeas, rinsed
- 6 tablespoons extra-virgin olive oil
- 3 tablespoons lemon juice
- 2 teaspoons Dijon mustard
- ½ teaspoon garlic powder
- ½ cup finely chopped celery
- ¼ cup finely chopped fresh dill
- ⅛ teaspoon salt
- ⅛ teaspoon ground pepper
- 4 tablespoons vegan mayonnaise
- 8 slices whole-grain bread, toasted
- 4Â green lettuce leaves
- 4Â thin slices red onion
- 4Â tomato slices
Directions
- In a big bowl, mix the chickpeas, oil, lemon juice, mustard, and garlic powder. Use a fork or potato masher to break up the chickpeas so that most of them are mashed and only a few are still whole. Add the dill, salt, and pepper, and stir them in.
- On one side of each of the 4 bread slices, spread 1 tablespoon of mayonnaise. Spread the lettuce, onion, tomato, and chickpea filling out evenly on top. Add the last four slices of bread on top.