With solely 4 principal components, this recipe comes collectively very quickly, and you may serve it solo or atop some crunchy lettuce, salad-style. When you’re actually brief on time, use a bottled balsamic or Italian dressing. Kidney beans are an underused ingredient, however they’re a dietary powerhouse. With 8 g of fiber per ½ cup and 15 p.c of your day by day iron requirement, per the USDA, this vegan recipe is certain to be a favourite of herbivores and omnivores alike.

Serves 2 for dinner with leftovers for 2 lunches


  • 1 15-ounce can low-sodium kidney beans, drained and rinsed
  • 2 cups frozen corn, defrosted
  • 1 pound campari tomatoes, diced
  • 1 purple bell pepper, diced


  • 2 tbsp extra-virgin olive oil
  • 2 tbsp freshly-squeezed lime juice
  • 2 tbsp purple wine vinegar
  • 1 jalapeño, seeds eliminated, finely minced
  • ¼ cup contemporary cilantro, finely chopped
  • ¼ tsp garlic powder
  • ¼ tsp kosher salt
  • ¼ tsp freshly floor black pepper


  1. In a big bowl, mix kidney beans, corn, tomatoes, and bell pepper.
  2. In a separate bowl, whisk collectively dressing components.
  3. Pour dressing over bean combination and gently toss to mix. Refrigerate till serving.

Diet per serving: 250 cal, 8g fats (1g sat fats), 9g protein, 38g carbs, 8g fiber, 9g sugar (1g added), 240mg sodium

Lunch 5: Fast Veggie Quesadilla

Quesadillas are historically excessive in energy, fats, and saturated fat. However on this recipe, veggies take heart stage as a substitute of cheese.


  • 2 whole-wheat taco-size tortillas
  • ½ Cowboy Caviar recipe (see above)
  • ½ cup shredded Pepper Jack cheese


  1. Preheat oven to 400 levels F. Place a rimmed baking sheet within the oven whereas it preheats.
  2. Fastidiously place tortillas on preheated baking seat. Divide Cowboy Caviar and cheese between them, fold every tortilla in half, and return to oven.
  3. Bake till tortillas turn into barely crispy, about 8 minutes. Take away from the oven, slice, and serve.

Diet per serving: 500 cal, 21g fats (6g sat fats), 18g protein, 63g carbs, 10g fiber, 11g sugar (3g added), 810mg sodium

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