From the Guidelines
A nutritious, vegetarian microwave meal combining canned lentils, frozen spinach, microwaveable brown rice, and a sprinkle of nuts provides complete nutrition with minimal preparation. This meal is supported by the most recent and highest quality study from the American Heart Association, which emphasizes the importance of whole grain foods, healthy sources of proteins, and liquid plant oils in a healthy diet 1. The ingredients for this meal, including canned lentils, frozen spinach, and brown rice, align with these recommendations and provide a balanced mix of complex carbohydrates, protein, and healthy fats.
The benefits of this meal are numerous, including:
- Complete protein from the lentil-grain combination
- Iron and calcium from spinach
- Complex carbohydrates from brown rice
- Healthy fats from nuts
- No washing required, as canned lentils are pre-cooked and spinach is frozen
- Minimal illness risk, as there are no raw vegetables
- Relatively inexpensive, especially when bought in bulk
For flavor variation, pre-mixed salt-free seasonings or a small amount of low-sodium soy sauce can be added. This meal provides approximately 400-500 calories with balanced macronutrients and numerous micronutrients, including B vitamins, iron, magnesium, and fiber. The American Cancer Society also recommends a diet high in whole grains, fruits, and vegetables, and low in animal fat and processed meats, which supports the nutritional benefits of this meal 1.
From the Research
Nutritious Vegetarian Meal Options
- A meal consisting of green gram (Vigna radiata) and whole grains can be considered nutritious and low-risk for illness, as it is rich in proteins, carbohydrates, dietary fiber, vitamins, and minerals, and contains a low amount of fat 2.
- Dry beans are another option, as they supply protein, complex carbohydrate, fiber, and essential vitamins and minerals, yet are low in fat and sodium and contain no cholesterol 3.
- Legumes, including soy-based products, whole grains, and vegetables, can be increased in the diet to meet nutritional requirements, while reducing meat consumption 4.
Preparation and Cost
- Green gram and dry beans can be cooked in a microwave, making them a convenient option for those with limited cooking facilities.
- These options are also relatively inexpensive, making them accessible to a wide range of people.
- Canned or pre-cooked legumes and whole grains can be used to reduce preparation time and cost.
Nutritional Completeness
- A well-planned vegetarian diet that includes a variety of plant-based foods can provide all the necessary nutrients for good health 5, 6.
- However, it is important to note that lacto- and ovolactovegetarians may have difficulty meeting the EPA (20:5n-3) + DHA (22:6n-3) requirements 4.
- A diet that includes legumes, whole grains, and vegetables, and is low in meat and processed foods, can be considered nutritionally adequate and environmentally respectful 4.