Meatless Lunches

  November 7, 2011  |    Blog

Unsure of how to change up your lunch routine? Try substituting egg whites for grilled chicken in your salad, or go for a grilled vegetable sandwich on multi-grain bread instead. And if you want to up the protein a bit more, use hummus or smashed beans as a condiment instead of mayo. To get a healthy dose of monounsaturated fat, add a slice of avocado for a delicious creaminess.

Thinking of something to make at home? Try this easy Quinoa Pilaf with Pears. Quinoa is a seed that tastes like a grain, is packed with protein, fiber, and magnesium, and is easily digested by all (yes, even if you have celiac or are gluten-free, this means you!) You can prepare it the night before and have it ready to go for lunch the next day. We make quinoa at night so it’s ready when we’re racing around at lunch time.


  • 1 14-ounce can reduced-sodium vegetable broth
  • 1 cup quinoa (see Tips), rinsed if necessary
  • 1 tablespoon walnut oil or canola oil
  • 2-tablespoon fruity vinegar, such as pear, raspberry or pomegranate
  • 1/4 cup snipped fresh chives
  • 1/4-teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 ripe but firm pears, diced
  • 1/4 cup coarsely chopped walnuts or pecans, toasted


  1. Bring broth to a boil in a large saucepan.
  2. Stir in quinoa, reduce heat to maintain a simmer, cover and cook until the liquid is absorbed and the quinoa has popped, about 15 minutes.
  3. Meanwhile, whisk oil, vinegar, chives, salt and pepper in a large bowl. Add pears and toss to coat.
  4. Drain any excess liquid from the cooked quinoa, if necessary.
  5. Add the quinoa to the pear mixture; toss to combine.
  6. Transfer to the refrigerator to cool for about 15 minutes or serve warm.
  7. Serve topped with nuts.

Nutrition Per Serving: Serves 6 (about ¾ cup/serving)

Calories: 194

Fat: 5 g (1g sat , 2g mono)

Cholesterol: 0 mg

Carbohydrates: 21g

Protein: 6g

Fiber: 4g

Sodium: 253 mg

Potassium: 332 mg

For this recipe, and other quinoa recipes, go to

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