:max_bytes(150000):strip_icc():format(jpeg)/Eating-Well-LWWD-Chickpea-Beet-Cucumber-Salad-3x2-6ac35bf33c1d4eb49e470819189ff1b2.jpg "A recipe image of Chickpea, Beet & Cucumber Salad.")
If you’re dealing with chronic inflammation, you might be experiencing some unpleasant symptoms, including digestive issues, joint pain and fatigue. Luckily, these tried and true no-added sugar lunch recipes are made with anti-inflammatory ingredients like dark leafy greens, avocado and whole grains to help you feel your best. Whether you opt for a hearty salad like our Lemon-Garlic Dense Bean Salad with Feta or a protein-packed dish like our Salmon, Pesto & Tomato Pasta, you’re sure to find a midday meal that will leave you satisfied.
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Lemon-Garlic Dense Bean Salad with Feta
Lemon and red-wine vinegar brighten this hearty bean salad, while creamy feta and crunchy roasted almonds add richness and texture. Serve it on its own for a quick lunch or pair it with grilled chicken or fish for a simple dinner.
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Tuna & Veggie Grain Bowl
This vibrant grain bowl combines nutty farro, roasted root vegetables and canned tuna for a balanced meal that’s both hearty and fresh. Roasting the beets, carrots and parsnips brings out their natural sweetness, while a quick lemony yogurt sauce adds brightness and creaminess.
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High-Fiber Black Bean Fajita Salad
This Black Bean Fajita Salad delivers the bold, zesty flavors of fajitas in a fresh, no-cook format. A quick lime-spiked marinade infuses the black beans and peppers, while crisp greens and crunchy tortilla chips add texture. It comes together in just 30 minutes, making it an easy option for lunch or a light dinner.
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High-Protein, High-Fiber Chicken Soup
This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.
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Chickpea, Beet & Cucumber Salad
In this colorful salad, earthy beets and hearty chickpeas are tossed with crisp cucumber, tender greens and nutty farro for a vibrant mix of texture and flavor in every bite. Enjoy it as a light vegetarian lunch or serve alongside grilled chicken or fish for an easy, make-ahead side.
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Green Goddess Chickpea Bowl
This veggie-packed chickpea bowl features hearty chickpeas and quinoa topped with an herby green goddess dressing made creamy with Greek-style yogurt and avocado. It’s a satisfying vegetarian lunch or light dinner that delivers fiber, protein and fresh flavor in every bite.
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Easy Bean Salad With Herby Salsa Verde
This refreshing bean salad gets a lift from a quick homemade salsa verde packed with fresh herbs, jalapeño and lime. A mix of creamy beans, crisp radishes and smoky corn makes it hearty enough for a light lunch or easy dinner.
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Sweet Potato-Crust Quiche with Veggies
This veggie quiche with a sweet potato crust is packed with spinach and sweet bell pepper and gets a hint of heat from pepper Jack cheese. It makes a colorful and hearty addition to your brunch or dinner table.
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Veggie Enchilada Soup
This hearty vegetarian enchilada soup channels all the flavors of enchiladas into a cozy, one-pot meal. Sweet potatoes and bell pepper add natural sweetness, while warm spices and a touch of cream cheese give it depth and richness. Serve with your favorite toppings to make it your own.
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Loaded Chopped Taco Salad Bowl
This no-cook taco salad bowl is packed with fiber and plant-based protein from black beans. A medley of toppings, including crispy lettuce, sweet bell peppers, cotija cheese and pickled onions, add texture and flavor. A tangy lime vinaigrette completes the quick, colorful meal that’s perfect for lunch or dinner.
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Chickpea-Eggplant Bowls with Tahini
These colorful vegetarian bowls feature smoky roasted eggplant, crisp arugula and creamy tahini, all layered over a bold and nutty roasted red pepper sauce. The sauce and dressing can be prepped ahead, making this dish ideal for a make-ahead-friendly plant-based dinner.
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Swamp Soup
This swamp soup, named for its vibrant green color, is made from a combination of spinach and parsley blended into a silky base, with fiber-rich white beans, shredded chicken and brown rice stirred in for a satisfying texture. A sprinkle of fried garlic and crushed red pepper adds savory crunch and gentle heat to each spoonful.
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Marry Me White Bean Salad
This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
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Chopped Salad with Italian Vinaigrette
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette, while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
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Chicken Guacamole Bowls
These chicken guacamole bowls are a simple, flavor-packed meal where juicy chicken thighs and colorful veggies roast together on a single sheet pan for easy prep and cleanup.The chicken and veggies are served over a fresh and creamy guacamole with a sprinkle of tangy cotija cheese. A squeeze of lime at the end brightens up the dish and ties all the bold, fresh flavors together.
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High-Protein Salmon Salad
This salmon salad combines flaky canned salmon with tangy capers and fresh, fragrant dill. This versatile salad can be enjoyed piled onto toast, stuffed into a pita or served over greens for a light, satisfying meal.
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Salmon, Pesto & Tomato Pasta
This salmon, pesto and tomato pasta is a flavorful and satisfying dish that comes together quickly, making it perfect for busy weeknights. The rich, flaky salmon pairs beautifully with sweet cherry tomatoes and pesto for a fresh and balanced dinner. Using store-bought pesto helps speed up prep without sacrificing flavor.
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Chickpea Grain Bowl with Feta & Tomatoes
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
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Marry Me White Bean Soup with Kale
This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weeknight meal. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.
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Lemony Orzo & Tuna Salad with Broccoli
This pasta-salad and tuna-salad mashup gets a boost of color and texture from broccoli. Plenty of Kalamata olives add a briny bite. Be sure to monitor the pasta-cooking carefully, as orzo can go from al dente to mush in a minute. If in doubt, drain it a little early—it’ll soften further in the lemon dressing.
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High-Protein Caprese Chickpea Salad
This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.
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Broccoli, Tomato & White Bean Quiche
This broccoli, tomato and white bean quiche is perfect for a simple breakfast, brunch or light dinner. Made without a crust, it’s much quicker to prepare than a traditional quiche, saving time without skimping on flavor. The blend of tender roasted broccoli, juicy cherry tomatoes and creamy white beans creates a filling, protein-rich meal that’s both comforting and nourishing.
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5-Ingredient Avocado & Chickpea Salad
This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner.
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Panzanella with Burrata & Tuna
This panzanella with burrata and tuna is a vibrant no-cook meal that’s bursting with fresh flavor. Juicy tomatoes, ciabatta and thinly sliced onion form the heart of this refreshing salad. Creamy burrata adds richness, while high-quality canned tuna packed in oil brings savory depth. The oil from the tuna can is used to dress the salad, infusing it with extra flavor and tying all the ingredients together.
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Herb-Marinated Veggie & Chickpea Salad
This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it’s perfect for warm days, meal prep or busy weeknights when you want something quick.
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High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.
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Loaded Chickpea-Stuffed Sweet Potatoes
These loaded chickpea-stuffed sweet potatoes are a hearty and nutritious dinner that combines the natural sweetness of roasted sweet potatoes with the satisfying crunch of crispy chickpeas. The chickpeas, cooked on the stovetop and seasoned to perfection, add a boost of fiber and plant-based protein, making this dish both filling and flavorful.
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Get Your Greens Quiche
This loaded vegetable quiche packs in the greens and skips the crust, making it easy to pull together while keeping all the savory flavors of a traditional quiche. We love earthy and tender-crisp collard greens in this quiche, but you can easily swap them out for another sturdy green like kale or Swiss chard.
Original Source:
https://www.eatingwell.com/no-added-sugar-lunch-recipes-to-help-fight-inflammation-11974375