8 Quick Omega-3 Rich Lunches for Vegans

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Omega-3 is one of those nutrients that seem to do it all. It lowers bad cholesterol, reduces inflammation, improves cognitive function and does a dozen other things that are fantastic for your overall health.

As vegans, we typically do get enough Omega-3 in our food (source). However, it’s never a bad thing to keep an eye on what foods provide the best bang for our buck. Today, I’ve therefore made a list with eight delicious vegan lunches that also happen to be very high in healthy omega-3s. Enjoy!

Understanding Omega-3s and Vegan Nutrition

When considering a vegan diet, it’s essential to include sources of omega-3 fatty acids, which are crucial for your heart, brain, and eye health. Omega-3s come in three main types:

• ALA (alpha-linolenic acid): This is primarily found in plant sources.
• EPA (eicosapentaenoic acid): Commonly found in fish, but available in algae for vegans.
• DHA (docosahexaenoic acid): Also primarily found in fish, with algae-based options for vegans.

As a vegan, your significant source of omega-3s is ALA, which your body can convert to EPA and DHA in limited amounts.

Good vegan sources of ALA include:

• Flaxseeds and flaxseed oil
• Chia seeds
• Hemp seeds
• Walnuts
• Edamame
• Algae-based supplements

To optimize omega-3 absorption:

• Combine with healthy fats: Include nuts or seeds in your meals to improve absorption.
• Limit omega-6 fats: These are found in processed foods and oils like corn or safflower oil. An imbalance can inhibit omega-3 absorption.
• Consider a supplement: Vegan omega-3 supplements from algae oil can help boost your DHA and EPA levels.

Remember, balance is key in any diet, and regularly incorporating these foods can help you maintain optimal omega-3 levels.

Chickpea Salad Sandwich

Packed with protein and omega-3, this chickpea salad sandwich is a fulfilling and nutritious option for your vegan lunch.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp vegan mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/4 cup red onion, finely chopped
• 1/4 cup celery, finely chopped
• 2 tbsp dill pickles, chopped
• 2 tbsp fresh dill, minced
• 2 tbsp flaxseed meal or chia seeds
• 1/4 tsp black pepper
• 1/4 tsp salt
• 4 slices whole-grain bread
• 1 cup baby spinach

Preparation steps:

1. In a mixing bowl, mash the chickpeas with a fork or potato masher until you reach a chunky consistency.
2. Add the vegan mayonnaise, Dijon mustard, lemon juice, red onion, celery, dill pickles, fresh dill, flaxseed meal (or chia seeds), black pepper, and salt to the mashed chickpeas. Mix well until all ingredients are combined.
3. Lay out two slices of bread and divide the chickpea salad evenly onto each slice. Top with a handful of baby spinach.
4. Place the remaining slices of bread on top of each sandwich. If desired, you can toast the sandwich for a warm, crunchy texture.
5. Slice the sandwiches in half and serve immediately for a fresh and satisfying vegan meal packed with omega-3s.

Walnut Algae Pesto Pasta

Enjoy a heart-healthy boost of omega-3 with this walnut algae pesto pasta that is as delightful to the palate as it is beneficial to your body.

Ingredients:

• 1 lb whole wheat or gluten-free spaghetti
• 1 cup fresh basil leaves
• 1/2 cup walnuts
• 1/4 cup nutritional yeast
• 3 tablespoons algae oil (rich in DHA)
• 2 garlic cloves
• Salt to taste
• Black pepper to taste
• Water as needed

Preparation steps:

1. In a large pot, bring water to a boil and add a pinch of salt. Cook the spaghetti according to package instructions until al dente, then drain and set aside.
2. In a food processor, combine the basil leaves, walnuts, nutritional yeast, garlic cloves, salt, and black pepper. Pulse until the ingredients are coarsely chopped.
3. While the food processor is running, slowly pour in the algae oil until the mixture is smooth. If the pesto is too thick, you can add water, one tablespoon at a time, until it reaches your desired consistency.
4. Toss the cooked pasta with the Walnut Algae Pesto until evenly coated. Taste and adjust seasonings if necessary.
5. Serve the pasta in bowls, and you can garnish with extra walnuts or fresh basil leaves if desired. Enjoy your omega-3 rich, vegan-friendly meal!

Avocado Quinoa Bowl

This delightfully nutritious bowl combines creamy avocado with protein-packed quinoa, delivering you a heart-healthy lunch that’s as satisfying as it is delicious.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 ripe avocado
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/4 cup walnuts, chopped
• 2 tablespoons flax seeds
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh cilantro, for garnish

Preparation steps:

1. Rinse the quinoa thoroughly in a fine mesh strainer to remove any bitterness.
2. In a medium pot, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until the water is absorbed and the quinoa is fluffy.
3. While the quinoa is cooking, halve the cherry tomatoes, dice the cucumber, and finely chop the red onion.
4. Slice the avocado and remove the pit. Scoop out the flesh and cut it into bite-size pieces.
5. In a large bowl, combine the cooked quinoa, vegetables, and avocado. Gently toss them together.
6. Sprinkle the chopped walnuts and flax seeds over the top for a nutty crunch and an omega-3 boost.
7. Dress with lemon juice, and season with salt and pepper to taste.
8. Garnish with fresh cilantro before serving for a burst of flavor and color.

Hemp Seed Tofu Stir-Fry

Packed with protein and healthy fats, this hemp seed tofu stir-fry is a nutritious and delicious vegan lunch option that’s easy to prepare.

Ingredients:

• 1 block (14 oz) firm tofu, pressed and cubed
• 3 tablespoons hemp seeds
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 inch piece ginger, finely chopped
• Green onions, chopped, for garnish
• Salt, to taste
• Pepper, to taste

Preparation steps

1. Heat the sesame oil in a large pan over medium heat.
2. Add the minced garlic and chopped ginger; sauté for about a minute or until fragrant.
3. Place the tofu cubes into the pan and stir. Cook for 4-5 minutes until the tofu starts to turn golden.
4. To the pan, add the sliced bell pepper, broccoli, and carrot. Stir-fry the vegetables and tofu for another 5 minutes.
5. Sprinkle the hemp seeds into the mix, pour in the soy sauce, and season with salt and pepper to taste. Combine everything thoroughly.
6. Cook for an additional 2-3 minutes or until the vegetables are tender but still crisp.
7. Turn off the heat, garnish with chopped green onions, and serve your nutritious stir-fry warm.

Edamame and Sweet Potato Poke Bowl

This vegan-friendly bowl is packed with bright colors and rich in Omega-3, featuring baked sweet potatoes and shelled edamame as the stars of the show.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 cup edamame, shelled and cooked
• 1 cup brown rice, cooked
• 1 large avocado, sliced
• 1 small cucumber, diced
• 2 medium carrots, shredded
• 2 green onions, thinly sliced
• 1 tablespoon sesame seeds
• 2 seaweed sheets, cut into small pieces
• 2 tablespoons tamari sauce
• 1 tablespoon rice vinegar
• 1 teaspoon maple syrup
• 1 teaspoon sesame oil
• 1-inch piece ginger, grated
• Juice of ½ a lemon

Preparation steps:

1. Preheat your oven to 400°F (200°C). Toss the sweet potato cubes with a splash of sesame oil and place them on a baking sheet. Bake for 25-30 minutes until tender.
2. In a small bowl, whisk together tamari sauce, rice vinegar, maple syrup, the remaining sesame oil, and grated ginger.
3. Divide the brown rice among your serving bowls. Top evenly with the baked sweet potatoes, shelled edamame, sliced avocado, diced cucumber, shredded carrots, and seaweed pieces.
4. Drizzle the dressing over each bowl. Garnish with green onions and a sprinkle of sesame seeds. Squeeze fresh lemon juice over the top before serving.

Brussels Sprouts with Flaxseed Oil Dressing

Enjoy a combination of roasted Brussels sprouts with a nutty, heart-healthy flaxseed oil dressing. A satisfying crunch and rich flavor make this a fulfilling vegan Omega-3 rich lunch.

Ingredients:

• 400 grams Brussels sprouts, halved
• 3 tablespoons flaxseed oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon whole flaxseeds, ground
• 1 teaspoon garlic powder
• 2 teaspoons mustard (Dijon variety preferred)
• Salt, to taste
• Pepper, to taste
• Water, as needed for consistency

Preparation steps:

1. Preheat your oven to 200°C (392°F). Arrange the halved Brussels sprouts on a baking sheet. Season with salt and pepper, then roast for 20-25 minutes, or until they are crisp on the outside and tender on the inside.
2. While the Brussels sprouts are roasting, prepare the dressing. In a small bowl, whisk together flaxseed oil, apple cider vinegar, ground flaxseeds, garlic powder, and mustard until the mixture is well combined. If the dressing is too thick, add water one teaspoon at a time until reaching the desired consistency.
3. Taste the dressing and adjust the seasoning with salt and pepper as needed.
4. Once the Brussels sprouts are done, transfer them to a serving bowl. Drizzle with the flaxseed oil dressing, tossing gently to coat.
5. Serve your Brussels sprouts while warm for maximum flavor. Enjoy the rich, Omega-3-packed lunch that supports your health and satisfies your taste buds.

Edamame And Avocado Sushi Rolls

These sushi rolls are a delightful mix of creamy avocado, protein-packed edamame, and the zesty punch of pickled ginger and wasabi. Perfect for a nutritious and filling vegan lunch!

Ingredients:

• 1 cup Edamame, shelled and cooked
• 1 Avocado, sliced
• 4 sheets Nori (seaweed wrap)
• 1 cup Sushi rice, cooked and seasoned
• 2 tbsp Rice vinegar (for sushi rice)
• 1 tbsp Sugar (for sushi rice)
• 1 tsp Salt (for sushi rice)
• 1/4 cup Pickled ginger
• 1 tsp Wasabi paste
• Soy sauce (for dipping), optional

Preparation Steps:

1. Begin by cooking your sushi rice according to package instructions. Once cooked, mix in rice vinegar, sugar, and salt while the rice is still warm.
2. Lay a nori sheet flat on a bamboo sushi mat. Evenly spread a thin layer of seasoned rice onto the nori, leaving about an inch of space at the top.
3. Place a row of sliced avocado and a sprinkle of edamame across the rice on the side closest to you.
4. Carefully roll the nori using the sushi mat, applying gentle pressure to keep the roll tight. Wet the top edge of the nori with a little water to seal the roll.
5. Slice the roll into six to eight pieces with a sharp, wet knife to prevent sticking.
6. Add a dollop of wasabi paste and a side of pickled ginger for an extra kick.
7. Serve immediately or pack in your lunchbox, ideally with a small container of soy sauce for dipping. Enjoy your homemade edamame and avocado sushi!

Baked Falafel Wraps With Tahini Sauce

Enjoy a heart-healthy lunch with these baked falafel wraps, featuring rich omega-3 ingredients. Graced with a creamy tahini sauce and fresh vegetables, they are both nourishing and delicious.

Ingredients:

• 1 cup dried chickpeas, soaked overnight
• 1/2 cup fresh parsley, chopped
• 1/2 cup fresh cilantro, chopped
• 6 cloves garlic, minced
• 1 small onion, chopped
• 2 tbsp ground flaxseed
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp baking powder
• Whole wheat or gluten-free wraps
• 2 cups shredded lettuce
• 2 large tomatoes, diced
• 1/2 cup tahini
• 1/4 cup lemon juice
• 2 tbsp olive oil
• Salt and water, as needed

Preparation steps:

1. Preheat your oven to 375°F (190°C). Drain and rinse the chickpeas. In a food processor, combine chickpeas, parsley, cilantro, garlic, onion, flaxseed, cumin, coriander, salt, pepper, and baking powder. Process until well combined but not pureed.
2. Using your hands, form the mixture into small balls or patties. Place them on a lined baking sheet.
3. Bake for 25-30 minutes, flipping halfway through, until golden and crispy.
4. In a bowl, whisk together tahini, lemon juice, olive oil, and minced garlic. Add water to achieve desired consistency and season with salt.
5. Warm the wraps according to package instructions. Spread a generous amount of tahini sauce on each wrap, then add baked falafels, shredded lettuce, and diced tomatoes. Roll the wrap tightly.
6. Cut the wraps in half and serve immediately. Enjoy your nutrient-packed vegan lunch.

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