A vital part of a nutritious diet, vegetables provide a natural and long-lasting source of energy and make an ideal foundation for a healthy lunch. While time constraints frequently dictate the quality of a noontime meal, with a little forethought, a vegetable-based lunch can be a fuss-free alternative to a sandwich or fast-food entrée. Many advocate purchasing organic vegetables from a local supplier whenever possible. And regardless of the source, always wash fresh produce with a commercial vegetable cleaner or in a bath of white vinegar and fresh water.
Corn and Beet Salad
Combine equal amounts of chopped beets and yellow corn with diced shallots in a mixing bowl. Season with extra virgin olive oil and wine vinegar to taste. Serve your salad on a bed of arugula and top with an ounce of crumbled feta cheese if desired.
Vegetable Quinoa Salad
For optimal nutrition, include a protein and a healthy fat with your lunchtime vegetables. High in fiber and protein, quinoa is a grain-like seed that is a nutritious substitute for rice or pasta. Combined with cherry tomatoes, diced scallions, sliced celery and chickpeas, a small portion of leftover quinoa will provide you with a healthful and filling meal. Use a tablespoon of extra virgin olive oil and the juice from a half lemon for added flavor and a healthy dose of unsaturated fat.
Lettuce Roll-Ups
Take advantage of the fiber and flavor of fresh leaf lettuce by using it to encase a medley of other vegetables. Sauté chopped mushrooms, grated onion and carrots and diced water chestnuts together in a small skillet with 2 tablespoons of extra virgin olive oil. Add cubes of browned tofu squares and season to taste with kosher salt, pepper and tamari soy sauce. Place the filling in the center of a bibb or Boston lettuce leaf and wrap as you would a burrito.
Roasted Vegetables With Yogurt Sauce
For a tasty and nutritious cold lunch, serve a selection of cold grilled or roasted vegetables with a side of a naturally low-calorie dressing. Grilled peppers, onion wedges, sweet potatoes, zucchini and asparagus can be prepared the day before and are delicious chilled or at room temperature. Season Greek yogurt with dark mustard, a flavored vinegar and a dash of garlic powder for a healthy dipping sauce.
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