Low Effort Lunch Ideas! (healthy, vegan)

Hi hello and welcome to a quick little recipe video on healthy low effort lunch ideas! We’ve got 4 tasty ideas in this one - Red Pesto Tempeh Wraps, Miso Aubergine Sandwiches, Spicy Cauliflower Noodles and a simple Avocado & Quinoa Bowl. If you try these out, feel free to snap a photo and tag me in your ig story! @mina_rome

Instagram: @mina_rome https://www.instagram.com/mina_rome/
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Email: minarome.yt@gmail.com
Website: www.mina-rome.com

✨Ingredients✨

#1 Miso Aubergine Sandwiches 0:00

1 small to medium aubergine/eggplant
a couple tsp olive oil
1-2 tsp miso paste
optional: additional spices of choice

2-4 slices of bread
hummus
arugula, lettuce or other greens of choice
sliced tomato
yogurt tahini sauce made out of:
2 heaping tbsp unsweetened plain soy yogurt
1 tsp white tahini
1 tsp white wine vinegar
½ tsp maple syrup
pinch of salt
other spices of choice

→ yields 1-2 sandwiches


#2 Pesto Tempeh Burrito 2:02

200g tempeh (7oz)
2 heaping tbsp store bought vegan red pesto

for the chickpea mix:

1 can chickpeas (240g or 8.5oz when drained)
⅓ cup plain unsweetened soy yogurt (80ml)
1 tbsp white wine vinegar
1 tbsp vegan mayo
1 tsp mustard
generous pinch of salt
spices to taste (i used smoked paprika, black pepper and turmeric)
a few slices of pickled jalapeno, chopped finely (sub w pickles)


4 medium to big (wholewheat) tortillas
lettuce or other greens
cherry tomatoes
black beans or other beans
vegan chili mayo, avocado …

→ yields 4 wraps


#3 Avocado Quinoa Bowl 4:35

1 large onion, chopped
Oil for the pan
2 tsp maple syrup
Salt, pepper to taste

½ cup quinoa, uncooked (90g)
1 cup water (250ml)

1 avocado**
juice of 1 lemon (start with ½ lemon, see if you want more)
salt and spices to taste, I added smoked paprika, chili flakes, pepper

how to cook quinoa:

Add the quinoa and water to a pot, bring to a boil, then reduce the heat to medium/medium low, letting the quinoa cook on a low simmer for about 20 minutes (with the lid on partially). Add a lil more water if it evaporates too quickly and you hear the quinoa sizzling. Then remove from the heat, put the lid on fully and let it steam through for another 10+ minutes or until the quinoa is fully soft. (or overnight if choosing to do this step the night before)

→ serves 2


#4 Spicy Cauliflower Noodles 6:11

1 cauliflower
1 tbsp olive oil
pinch of salt, pepper

for the sticky sauce:

1 tbsp cornstarch
¼ cup water (60ml)
2 tbsp maple syrup
1 ¼ tbsp rice vinegar
¼ tsp garlic powder (or 1-2 cloves garlic, finely chopped)
¼ tsp dried ginger
1-2 tsp gochujang (or to taste, depending on how spicy you like it)
1 ½ tbsp soy sauce

If needed, add more water as it’s thickening up!

100 g glass noodles (3.5oz)
hot boiling water

for the hummus sauce:

2 tbsp store bought hummus
1 tbsp rice vinegar
1-2 tbsp water, to adjust the consistency

also optional add-ins:

carrot
cucumber
avocado
bell pepper
fresh baby spinach
roasted sesame seeds

→ serves 2


MUSIC

intro by yot club: https://soundcloud.com/yotclub/saveyourprogress
sunshine blvd. https://thmatc.co/?l=27CEEE96 - https://thmatc.co/?l=7E7D24B4
Chief Takinawa - https://thmatc.co/?l=DFCA9B63
soho: https://soundcloud.com/soundsbysoho/9221a
https://soundcloud.com/soundsbysoho/ever-after-beat-tape
Dan and Drum:
https://open.spotify.com/track/5UXefLD56MhlS0GopOoTTm?si=58db3593754b4aa7
Kissmykas - https://thmatc.co/?l=D0C967FB
outro b JAKETAURO: ​​https://soundcloud.com/jaketauro/new-song-finished-need-cover


Much love,
Mina