When it comes to combating inflammation, the foods we eat play a crucial role. Incorporating anti-inflammatory ingredients into our meals can help reduce inflammation in the body, which can lead to improved overall health. The 12 lunch ideas we will discuss below are not only easy to make, but also full of ingredients that are known for their anti-inflammatory properties.
1. Turmeric Lentil Soup
This Turmeric Lentil Soup is a delightful blend of flavors and health benefits. Packed with anti-inflammatory ingredients like turmeric and ginger, this hearty soup is perfect for a nourishing lunch. It’s easy to make and can be prepared in under an hour.
Ingredients
- 1 cup (200g) dried red lentils, rinsed
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon (15ml) olive oil
- 1 teaspoon (5g) ground turmeric
- 1 teaspoon (5g) ground cumin
- 1/2 teaspoon (2.5g) ground coriander
- 1 teaspoon (5g) fresh grated ginger
- 6 cups (1.5 liters) low-sodium vegetable broth
- 1 large carrot, diced
- 1 celery stalk, diced
- Salt and pepper to taste
- Juice of 1 lemon
- Fresh cilantro or parsley for garnish
Cooking Method
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion is translucent.
- Add the minced garlic, ground turmeric, ground cumin, ground coriander, and fresh grated ginger. Stir well to combine and cook for another 2 minutes, allowing the spices to become fragrant.
- Add the diced carrot and celery to the pot, stirring to coat them with the spice mixture. Cook for about 5 minutes, until they begin to soften.
- Pour in the vegetable broth and bring the mixture to a boil.
- Add the rinsed red lentils to the pot. Reduce the heat to low and let the soup simmer for about 25-30 minutes, or until the lentils are tender.
- Season the soup with salt and pepper to taste. Stir in the lemon juice right before serving.
- Ladle the soup into bowls and garnish with fresh cilantro or parsley. Serve hot and enjoy!
2. Quinoa Salad with Turmeric Dressing
- 2-Week anti-inflammatory meal plan.
- 45 Foods that Cause Inflammation
- 31 Things to Avoid on Food Labels
- Grocery Lists. Challenges. Symptoms Tracker
Quinoa is a great source of protein and fiber, and is also gluten-free. Turmeric, a spice known for its anti-inflammatory properties, adds a delicious flavor to the dressing. Other ingredients in this salad, such as spinach, cherry tomatoes, and avocado, all contribute to its anti-inflammatory benefits.
Get the full recipe at: kindearth.net
3. Chickpea and Vegetable Stir-Fry
Chickpeas are a versatile legume that is high in protein and fiber. In this stir-fry, they are paired with a variety of colorful vegetables like bell peppers, broccoli, and carrots. The addition of ginger and garlic not only adds flavor, but also provides anti-inflammatory benefits.
Get the full recipe at: twopeasandtheirpod.com
4. Quinoa and Kale Salad with Lemon-Tahini Dressing
This Quinoa and Kale Salad is a powerhouse of nutrients, combining protein-packed quinoa, fiber-rich kale, and a delicious lemon-tahini dressing. Perfect for a light, anti-inflammatory lunch that is both satisfying and energizing.
Ingredients:
- 1 cup quinoa (185g)
- 2 cups water (475ml)
- 4 cups kale, chopped (240g)
- 1 cup cherry tomatoes, halved (150g)
- 1/2 cup red onion, finely chopped (75g)
- 1/4 cup fresh parsley, chopped (15g)
- 1/4 cup raw sunflower seeds (35g)
- 1/4 cup feta cheese, crumbled (optional) (35g)
For the Lemon-Tahini Dressing:
- 1/4 cup tahini (60ml)
- 2 tablespoons fresh lemon juice (30ml)
- 1 tablespoon olive oil (15ml)
- 1 tablespoon maple syrup (15ml)
- 1 clove garlic, minced
- Salt and pepper to taste
- 2-3 tablespoons water (30-45ml, as needed for desired consistency)
Cooking Method:
- Rinse the quinoa under cold water to remove any bitterness. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork and let it cool.
- While the quinoa is cooking, prepare the kale. Remove the thick stems and chop the leaves into bite-sized pieces. Massage the chopped kale with a pinch of salt for a minute to soften it.
- In a large bowl, combine the cooled quinoa, massaged kale, cherry tomatoes, red onion, parsley, and sunflower seeds. If using, add crumbled feta cheese.
- To prepare the Lemon-Tahini Dressing, whisk together tahini, lemon juice, olive oil, maple syrup, and minced garlic in a small bowl. Season with salt and pepper. Gradually add water, one tablespoon at a time, until you reach the desired consistency.
- Pour the dressing over the salad and toss well to combine. Adjust seasoning with additional salt and pepper if needed.
- Serve immediately or refrigerate for up to 2 days. This salad can be enjoyed chilled or at room temperature.
5. Salmon and Asparagus Foil Pack
Salmon is rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. Asparagus is a nutrient-dense vegetable that is also a good source of antioxidants. This simple foil pack recipe combines these two ingredients with lemon and herbs for a flavorful and anti-inflammatory meal.
Get the full recipe at: cafedelites.com
6. Grilled Salmon with Avocado Salsa
This delightful Grilled Salmon with Avocado Salsa is not only easy to prepare but also packed with anti-inflammatory ingredients. The salmon is rich in omega-3 fatty acids, which are known to reduce inflammation. Paired with a vibrant avocado salsa, this dish brings together flavors and nutrients that make for a perfect, health-boosting lunch.
Ingredients
- 4 salmon fillets (about 6 oz each) (170 g)
- 2 tablespoons olive oil (30 ml)
- 1 teaspoon garlic powder (5 g)
- 1 teaspoon smoked paprika (5 g)
- Salt and pepper to taste
- 2 ripe avocados, diced
- 1 tomato, diced
- 1/4 cup red onion, finely chopped (40 g)
- 1/4 cup fresh cilantro, chopped (15 g)
- 1 tablespoon lime juice (15 ml)
- 1 jalapeño, seeded and finely chopped (optional)
Cooking Method
- Preheat the grill to medium-high heat (about 400°F / 200°C).
- In a small bowl, mix olive oil, garlic powder, smoked paprika, salt, and pepper.
- Brush the salmon fillets with the olive oil mixture, ensuring they are well-coated.
- Place the salmon fillets on the grill, skin-side down. Cook for about 4-5 minutes per side, or until the salmon is fully cooked and flakes easily with a fork.
- While the salmon is grilling, prepare the avocado salsa. In a medium bowl, combine diced avocados, tomato, red onion, cilantro, lime juice, and jalapeño (if using). Add salt to taste and mix gently.
- Once the salmon is done, carefully remove it from the grill and place it on a serving platter.
- Top each salmon fillet with a generous scoop of avocado salsa.
- Serve immediately, enjoying the freshness and flavor of this nutritious, anti-inflammatory lunch.
Tip: For an added anti-inflammatory boost, serve this dish with a side of steamed broccoli or a mixed greens salad with a turmeric vinaigrette.
7. Veggie & Hummus Sandwich
Get the full recipe at: Eatingwell
8. Cucumber-Chicken Green Goddess Wrap
Get the full recipe at: Eatingwell
10. Lemony Lentil Salad with Feta
11. Smoked Salmon Avocado Toast with Poached Egg
12. Chickpea Tuna Salad
