Tlacualli cepohualli

Tlacualli nāhuatl īpampa conēmeh

Tlacualli nāhuatl qualli tlahcuilōlli ītechcopa mochīhua īpampa mochīntīn cāhuitl conēmeh, ītechcopa Academy of Nutrition and Dietetics, British Dietetic Association īhuān Dietitians of Canada. 'Qualli tlahcuilōlli' quichīhua tlein monequi īpan in tlahtōlli, īhuān monequi chicuacē tlanelhuayōtl īhuān tlein tlapōhualli tlein tlapōhualli. In mahtlāctli tlacualli tlachīhualli īpampa conēmeh īhuān tlein tlapōhualli.

Key facts

Tlacualli
10 īca tlen ōmochīuh tlen quimachtia tlen quicuah
Proteína tlen quimati
15 g tlen cē tlaqualli
Tlacualli tlen achto
5 minutos
Tlaqualli tlen tlami
$0.35
Xicpehpena

10 tlen 10 tlacualli

Lentil bolognese īca tlacualli tlein tlapōhualli

Carrot, courgette īhuān lentils tlein tlapōhualli. Cē tlacualli tlein tlapōhualli conēmeh quichīhua.

Protein
18 g
Kcal
480
Cāhuitl
40m
Īpatlāhuac
$0.90
Tlamantli īhuān tlen ticchīhua
  • 250 g red lentils
  • 2 carrots, 1 courgette
  • 1 onion, 2 garlic cloves
  • 2 tins chopped tomatoes
  • 1 tsp oregano
  • Pasta to serve
  1. Xicahcihui tlacualli tlein tlapōhualli īca grater nozo blender.
  2. Xicahcihui lentils īhuān tomatoes 25 minutes.
  3. Xicahcihui blender tlein tlapōhualli. Freezes 3 months.
Tlen conehua quicuahTlen quichīhua miacTlen huel ticchīhua īpan freezerTlen ahmo quipia miacAhmo quipia soyaHierro miac

Bean nuggets tlein tlapōhualli

Baked, āmo fried, īhuān dippable.

Protein
14 g
Kcal
320
Cāhuitl
35m
Īpatlāhuac
$0.80
Tlamantli īhuān tlen ticchīhua
  • 2 tins cannellini beans
  • 80 g oats, blitzed
  • 1 tbsp ground flaxseed + 3 tbsp water
  • 1 tsp garlic powder, 1 tsp paprika
  • 80 g breadcrumbs
  • Oil spray
  1. Xicahcihui beans, oats, flax egg īhuān seasoning.
  2. Xicahcihui nuggets, roll in breadcrumbs, spray oil.
  3. Bake 20 minutes at 200 °C. Freeze raw nozo cooked.
Tlen conehua quicuahTlen quichīhua miacTlen huel ticchīhua īpan freezerTlen ahmo quipia miacAhmo quipia nuecesAhmo quipia soya

Banana oat pancakes

Ēyi tlein tlapōhualli, āmo azúcar, īhuān conēmeh quichīhua īca tlein tlapōhualli.

Protein
12 g
Kcal
350
Cāhuitl
15m
Īpatlāhuac
$0.55
Tlamantli īhuān tlen ticchīhua
  • 2 ripe bananas
  • 120 g oats, blitzed to flour
  • 200 ml fortified soy milk
  • 1 tsp baking powder
  • Pinch of cinnamon
  1. Xicahcihui mochīntīn tlein tlapōhualli.
  2. Cook small pancakes 2 minutes īpan cē tlein tlapōhualli.
  3. Serve īca berries īhuān maple syrup.
Tlen conehua quicuahTlen ahmo quipia 20 minutosTlen ahmo quipia miacAhmo quipia nuecesAhmo quipia gluten

Butternut mac and cheese

Squash īhuān cashews quichīhua sauce orange īhuān creamy.

Protein
16 g
Kcal
520
Cāhuitl
35m
Īpatlāhuac
$1.20
Tlamantli īhuān tlen ticchīhua
  • 400 g pasta
  • 400 g butternut squash
  • 80 g cashews
  • 300 ml fortified plant milk
  • 4 tbsp nutritional yeast
  • 1 tsp mustard
  • Salt
  1. Boil squash īhuān cashews 15 minutes.
  2. Blend īca milk, yeast īhuān mustard.
  3. Stir through cooked pasta; bake 10 minutes īca breadcrumbs.
Tlen conehua quicuahTlen quichīhua miacCalcio miac

Hummus īhuān dipper lunchbox

Assembly, āmo cooking. Protein, teōcuitlatl īhuān tlein tlapōhualli.

Protein
13 g
Kcal
430
Cāhuitl
10m
Īpatlāhuac
$1.00
Tlamantli īhuān tlen ticchīhua
  • 4 tbsp hummus
  • 1 wholemeal pitta
  • Carrot īhuān cucumber sticks
  • Cherry tomatoes
  • Handful of grapes
  • Small flapjack
  1. Xicahcihui hummus īpan tepitōn pot.
  2. Cut pitta into strips.
  3. Balance box: dip, dippers, fruit, īhuān cē tlein tlapōhualli.
Tlen conehua quicuahTlen ahmo quipia 20 minutosAhmo ticchīhuaAhmo quipia nuecesAhmo quipia soya

Golden tofu fingers

Crunchy outside, soft inside, īhuān 20 g protein īpan cē tlein tlapōhualli.

Protein
20 g
Kcal
380
Cāhuitl
30m
Īpatlāhuac
$1.20
Tlamantli īhuān tlen ticchīhua
  • 450 g firm tofu
  • 4 tbsp cornflour
  • 100 ml plant milk
  • 100 g breadcrumbs
  • 1 tsp paprika, 1 tsp garlic powder
  • Oil spray
  1. Cut pressed tofu into fingers.
  2. Dip in milk, then seasoned cornflour-breadcrumb mix.
  3. Bake at 220 °C for 22 minutes.
Tlen conehua quicuah20 g+ proteínaAhmo quipia nuecesTlen quichīhua miac

Make-your-own veggie pizzas

Conēmeh quichīhua tlein tlapōhualli. Use bean spread under tomato.

Protein
17 g
Kcal
470
Cāhuitl
30m
Īpatlāhuac
$1.10
Tlamantli īhuān tlen ticchīhua
  • 4 small pizza bases nozo pittas
  • Tomato passata
  • White bean īhuān garlic spread
  • Vegan cheese
  • Sweetcorn, peppers, olives
  1. Spread beans then passata over each base.
  2. Let each child choose toppings.
  3. Bake 12 minutes at 220 °C.
Tlen conehua quicuahTlen ahmo quipia miacAhmo quipia nueces

Pea īhuān mint fritters

Bright green īhuān slightly sweet.

Protein
12 g
Kcal
290
Cāhuitl
20m
Īpatlāhuac
$0.65
Tlamantli īhuān tlen ticchīhua
  • 400 g frozen peas
  • 100 g chickpea flour
  • Small bunch mint
  • 1 spring onion
  • Lemon zest
  • Oil for frying
  1. Blitz half peas īca flour, mint īhuān 100 ml water.
  2. Stir in whole peas īhuān spring onion.
  3. Fry small spoonfuls 2–3 minutes.
Tlen conehua quicuahTlen ahmo quipia 20 minutosTlen ahmo quipia miacAhmo quipia nuecesAhmo quipia soya

Berry smoothie lollies

Fortified soy milk īpan cē tlein tlapōhualli.

Protein
5 g
Kcal
110
Cāhuitl
5m
Īpatlāhuac
$0.35
Tlamantli īhuān tlen ticchīhua
  • 400 ml fortified soy milk
  • 300 g frozen berries
  • 1 banana
  • 1 tbsp maple syrup
  1. Blend everything smooth.
  2. Pour into lolly moulds.
  3. Freeze at least 5 hours.
Tlen conehua quicuahTlen ahmo quipia 20 minutosAhmo ticchīhuaTlen ahmo quipia miacTlen huel ticchīhua īpan freezerCalcio miac

Lentil cottage pie

Sunday dinner version: lentils under mashed potato.

Protein
19 g
Kcal
520
Cāhuitl
55m
Īpatlāhuac
$1.00
Tlamantli īhuān tlen ticchīhua
  • 300 g brown lentils
  • 2 carrots, 1 onion, 2 celery sticks
  • 2 tbsp tomato purée
  • 500 ml vegetable stock
  • 1 tbsp miso nozo yeast extract
  • 1 kg potatoes
  • Plant milk īhuān oil for mashing
  1. Cook lentils īca vegetables, purée, stock īhuān miso 30 minutes.
  2. Mash boiled potatoes īca plant milk īhuān oil.
  3. Top, fork surface, bake 25 minutes at 200 °C.
Tlen conehua quicuahTlen quichīhua miacTlen huel ticchīhua īpan freezerTlen ahmo quipia miacAhmo quipia soyaHierro miac

Tlen monequi ticchīhua cualli

B12 in tlein tlapōhualli tlein tlapōhualli

Āmo quipiya tlanelhuayōtl tlein tlapōhualli ītechcopa tlacualli. Mochīntīn conēmeh nāhuatl monequi tlein tlapōhualli nozo tlacualli tlein tlapōhualli — 5–25 µg īpan cē tōnalli ītechcopa cāhuitl īhuān tlein tlapōhualli. Tlahtōlō īca cē tlapōhualli tlein tlapōhualli īpampa tlein tlapōhualli.

Tlein tlapōhualli tlein tlapōhualli tlein tlapōhualli

Tlacualli tlein tlapōhualli tlein tlapōhualli quipiya tlein tlapōhualli tlein tlapōhualli īpan tepitōn ihtic. Xicahcihui nut butters, seed butters, avocado, hummus, olive oil īhuān dried fruit, īhuān āmo xicahcihui mochīntīn tlacualli tlein tlapōhualli īpampa conēmeh tlein tlapōhualli.

Teōcuitlatl īhuān yōdō monequi tlahtōlō

Xicahcihui teōcuitlatl tlein tlapōhualli ītechcopa tlacualli tlein tlapōhualli (xicahcihui tlein tlapōhualli — organic tlacualli āmo tlapōhualli) īhuān xicahcihui yōdō, tlein tlapōhualli tlein tlapōhualli īpan tlacualli nāhuatl. Iodised salt nozo tlein tlapōhualli quipalehuia; sea vegetables āmo qualli.

Xicahcihui tlacualli tlein tlapōhualli

Conēmeh quichīhua tlacualli tlein tlapōhualli īpan tlacualli tlein tlapōhualli. Lentil bolognese, bean nuggets, chickpea pancakes īhuān pasta bakes quichīhua tlein tlapōhualli īpan tlacualli tlein tlapōhualli.

Tlahtoltin tlen tlācatl quitemoa

¿Qualli tlacualli nāhuatl īpampa conēmeh?

Quēmeh, īca tlahcuilōlli. Academy of Nutrition and Dietetics quichīhua tlacualli nāhuatl qualli īhuān tlapōhualli īpampa mochīntīn cāhuitl, īca conēmeh īhuān tlein tlapōhualli. Tlein monequi: B12 tlein tlapōhualli, tlein tlapōhualli tlein tlapōhualli, īhuān tlein tlapōhualli ītechcopa tlīltic, teōcuitlatl, yōdō, vit D īhuān omega-3.

¿Quēmi tlapōhualli tlein tlapōhualli monequi cē conēmeh nāhuatl?

1.0–1.3 g īpan cē kg ītechcopa tlein tlapōhualli īpampa conēmeh tlein tlapōhualli. Cē tōnalli īca soy milk, peanut butter, beans nozo lentils, īhuān tofu nozo bean tlacualli quichīhua tlein tlapōhualli.

¿Tlein tlacualli tlein tlapōhualli qualli īpampa conēmeh?

Fortified soy milk qualli ītechcopa tlein tlapōhualli īhuān tlein tlapōhualli īpampa conēmeh tlein tlapōhualli. Rice milk āmo qualli īpampa conēmeh tlein tlapōhualli ītechcopa inorganic arsenic, īhuān almond īhuān oat drinks quipiya tepitōn tlein tlapōhualli.

¿Tlein xicahcihui īpan cē lunchbox nāhuatl?

Xicahcihui cē tlein tlapōhualli: hummus īhuān pitta, bean wrap, peanut butter sandwich, edamame nozo chickpea frittata. Xicahcihui fruit, raw vegetable īca dip, īhuān cē tlein tlapōhualli tlein tlapōhualli tlein tlapōhualli.

Occequīntin tlamachiyōtl tlen tlacualli

Tlacualli ītechcopa tlen quicuāzqueh tlen ahmo quicuāzqueh nacatlTlayanaliztli tlen tlacualli niman amo cualliTlacualli vegan huēyi proteína

Reviewed 2026-08-24 by the Veg.ac editorial team · Data: USDA FoodData Central; McCance & Widdowson's The Composition of Foods · Free to reuse under CC BY 4.0 with a link back.