Need inspiration for easy and nutritious meals at college? At ingarden, we’re on a mission to make everyone’s life more nutritious. With just a simple sprinkling of microgreens, you can enrich your meals with a huge amount of high-impact nutrition. With the new college year on the horizon, we’ve created a special guide with five easy and nutritious lunches for every day of the school week. They’re packed with goodness, and your friends will love them, too!
Monday: Caprese Sandwich
1 person, 5 minutes
.
You will need:
2 slices ciabatta
1 tomato
½ ball mozzarella
Balsamic glaze
Sprinkling basil leaves
Handful arugula microgreens
Salt, freshly ground pepper
Preparation:
Step one: Toast the ciabatta. While the bread toasts, slice the tomato and mozzarella ball.
Step two: Lay the tomato slices on one of the toasted ciabatta slices. Lay the mozzarella on top, and then add a stripe of balsamic glaze on top.
Step three: Garnish with a sprinkling of basil and a handful of arugula microgreens. Top off with the other ciabatta slice. Enjoy!
Tuesday: Egg Fried Rice
1 person, 15 minutes
.
You will need:
½ cup rice
Salt
2 tablespoons sesame oil
1 clove garlic
1 spring onion
½ green chili
1 egg
2 tablespoons soy sauce
Sesame seeds
Handful red cabbage microgreens
Preparation:
Step one: Boil the rice with a dash of salt. While the rice cooks, chop the garlic, spring onion, and green chili finely.
Step two: Fry the chopped garlic, spring onion, and green chili in the sesame oil for five minutes on a medium heat, until they have softened. Once the rice is cooked, add it to the frying pan. Turn up the heat.
Step three: Break an egg into the ingredients and stir quickly, until it starts to scramble.
Step four: Mix in two tablespoons of soy sauce. Remove from the heat, and garnish with sesame seeds and a handful of red cabbage microgreens.
Wednesday: Pear & Gorgonzola Toast
1 person, 5 minutes
.
You will need:
2 slices ciabatta
1 small pear
½ cup gorgonzola
Drizzle of honey
Sprinkling walnuts
Handful kale microgreens
Preparation:
Step one: Toast the ciabatta. While the bread toasts, slice the pear and gorgonzola thinly.
Step two: Lay the thin pear slices on the toasted ciabatta slices. Then, place the sliced gorgonzola on top.
Step three: Garnish with a sprinkling of walnuts and a handful of kale microgreens. Finish with a dash of salt and pepper. Enjoy!
Thursday: Red Lentil Dahl
1 person, 20 minutes
.
You will need:
1 tablespoon vegetable oil
1 onion
2 cloves garlic
1 can tinned tomatoes
½ cup water
1 cup red lentils
1 teaspoon garam masala
1 teaspoon cumin
100g spinach
Salt and freshly ground pepper, to taste
Handful kale microgreens
Preparation:
Step one: Heat the vegetable oil in a frying pan on a medium-high heat. Add the onion and garlic, finely chopped. Fry for five minutes, until softened.
Step two: Add the tinned tomatoes, water, and red lentils. Cook on a medium heat for 10 minutes.
Step three: Add the garam masala and cumin. Stir again, and then add 100g spinach (fresh or frozen). Cook for five more minutes. Add more water if necessary.
Step four: Blend the ingredients down into a smooth mixture using a hand blender. Season with salt and pepper, and top off with a handful of kale microgreens.
Friday: Broccoli, Lemon, and Mushroom Spagetti
1 person, 15 minutes
.
You will need:
1 teaspoon olive oil
125g spaghetti
Salt
1 tablespoon butter
1/2 onion
1 garlic clove
½ cup creme fraiche
1 teaspoon vegetable stock
Juice of ½ lemon
100g mushrooms
100g broccoli
Handful broccoli microgreens
Preparation:
Step one: Boil water and add 125g of spaghetti and a teaspoon of olive oil, plus a pinch of salt. While it boils, chop your onion, garlic, mushrooms, and broccoli.
Step two: Melt a tablespoon of butter in a frying pan on a medium heat. Fry the onion and garlic until softened, then add the vegetable stock, creme fraiche and lemon juice.
Step three: Add a colander on top of the boiling pasta. Steam the broccoli for five minutes, until softened. Once the pasta is cooked, drain and put to one side.
Step four: Add the chopped mushrooms and steamed broccoli to the frying pan. Pan fry until the mushrooms are cooked.
Step five: Add the cooked pasta to the frying pan and mix all together. Season with salt and pepper to taste, and garnish with a handful of broccoli microgreens. Bon appetit!
