From the Guidelines
A nutritious, vegetarian microwave meal combining canned lentils, instant brown rice, canned mixed vegetables, and shelf-stable tofu provides a complete nutritional profile without refrigeration or extensive preparation. This meal is based on the principles outlined in the American Heart Association's recommended dietary pattern, which emphasizes whole grains, a variety of fruits and vegetables, and lean protein sources 1. The combination of legumes and grains in this meal delivers complete protein, while providing essential vitamins, minerals, and fiber.
Some key points to consider when preparing this meal include:
- Using canned lentils and mixed vegetables, which are rich in essential nutrients and phytochemicals, and can be easily microwaved or heated without refrigeration 1
- Incorporating instant brown rice, which is a good source of complex carbohydrates and fiber, and can be quickly prepared in the microwave
- Adding shelf-stable tofu, which provides additional protein and calcium, and can be easily cubed and added to the meal
- Seasoning with dried herbs, spices, or a small amount of low-sodium soy sauce to add flavor without adding excess salt or sugar
The nutritional benefits of this meal include:
- Approximately 400-500 calories per serving
- 20-25g of protein per serving
- A good balance of carbohydrates and healthy fats
- Rich in essential vitamins and minerals, including iron, B vitamins, and calcium
- High in fiber, which can help promote satiety and support healthy weight management
Overall, this meal is a nutritious and convenient option for individuals looking for a vegetarian meal that can be easily prepared in the microwave without refrigeration or extensive preparation.
From the Research
Nutrient-Dense Vegetarian Meal Options
- A well-planned vegetarian diet can meet current recommendations for all essential nutrients, including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12 2, 3, 4.
- Vegetarian diets tend to be low in saturated fat and cholesterol and high in dietary fiber, fruits, vegetables, whole grains, nuts, and phytochemicals, which can help reduce the risk of chronic diseases 2, 3, 4.
Inexpensive and Convenient Options
- Canned or packaged vegetarian meals, such as lentil or vegetable soups, can be inexpensive and do not require refrigeration 5.
- Microwaveable options, such as frozen vegetarian meals or instant soups, can be convenient and quick to prepare 5.
Nutrient-Dense Food Options
- Immature lima beans are a good source of amino acids and choline for vegan diets 5.
- Mushrooms are a good source of vitamin D for ovo-lacto vegetarian and vegan diets 5.
- Selenium and other essential micronutrients can be subject to deficiency in plant-based diets, and nutritionally-desirable dietary patterns should be suggested 5.
Potential Deficiencies in Vegan Diets
- Vegan diets may be low in protein intake, vitamins B2, Niacin (B3), B12, D, iodine, zinc, calcium, potassium, and selenium 6.
- Vitamin B12 intake among vegans is significantly lower than recommended, and calcium intake is often below recommendations 6.
- Individuals who consume a vegan diet should be aware of the risk of potential dietary deficiencies and take steps to ensure adequate nutrition 6.