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Okt 18 2018
Simple High-Protein Vegetarian Meals
Our salute to Breast Cancer Awareness month continues with a round-up of high-protein vegetarian meals that are packed with flavor. And did you know that the American Cancer Society says a plant-based diet, along with regular exercise, can help reduce the risk of cancer? Let’s eat!
Easy Chickpea Street Tacos
This quick and easy vegetarian taco recipe is packed with muscle-building protein and lots of flavor. Perfect for fitness foodies.
Ingredients
15 ounce can of chickpeas
2 teaspoons olive oil
2 tablespoons reduced sodium soy sauce
1 teaspoon chipotle chili powder
1 teaspoon garlic powder
4 street taco corn tortillas
1 lime, quartered
1 tub prepared guacamole
Prepared rice or quinoa, optional
Method
1. Drain and rinse chickpeas.
2. In a large non-stick skillet, heat olive oil over medium-low heat.
3. Sauté chickpeas, soy sauce and seasonings until all the liquid is absorbed.
4. Add chickpeas to a corn tortilla and serve with the guacamole and lime wedges.
5. Enjoy with prepared rice or quinoa.
Serves 2.
Mediterranean Quinoa Salad
This high-protein salad is endlessly customizable. Perfect for on-the-go lunches and healthy dinners!
Ingredients
1 cup quinoa
1 ½ cups water
1 bunch scallions, diced
1 container cherry tomatoes, quartered
1 hothouse cucumber, peeled and diced
1 lemon, freshly squeezed
2-3 tablespoons olive oil
½ cup low fat crumbled feta
Method
1. Prepare the quinoa according to package instructions (reduce the water to 1 ½ cups). Fluff with a fork when done and set aside.
2. Meanwhile, prepare the vegetables and combine in a large bowl.
3. Whisk together the lemon juice and olive oil. Drizzle over the vegetables.
4. Add the quinoa to the vegetables and fold in the feta.
Serves 4.
One-Pot Pasta
This is the easiest — and maybe the most fun — one-pot pasta dish you’ll ever make, ideal for potlucks with vegetarians and non-vegetarians alike.
Ingredients
12 ounces protein spaghetti or your favorite spaghetti
12 ounces cherry tomatoes, halved
1 onion, thinly sliced
4 cloves garlic, thinly sliced
⅛ teaspoon red-pepper flakes
2-3 sprigs basil
2 tablespoons extra-virgin olive oil
2 teaspoons kosher salt
4½ cups water
Freshly grated parmesan cheese, for serving
Method
1. Combine spaghetti, tomatoes, onion, garlic, red-pepper flakes, basil, oil, salt and water in a large Dutch oven.
2. Bring to a boil over high heat.
3. Once the water is boiling, reduce temperature to medium-high and stir for about 10 minutes, or until water has absorbed into the pasta.
4. Serve with fresh parmesan.
Serves 4-6.
Chickpea Salad Sandwich
This quick and easy protein-packed sandwich tastes equally great with multigrain bread or on a bed of spinach leaves with your favorite dressing.
Ingredients
1 16-ounce can chickpeas, drained and mashed
2 tablespoons mayonnaise
2 teaspoons Dijon mustard
1 tablespoon sweet pickle relish
2 green onions, finely chopped
Kosher salt and freshly ground pepper, to taste
Method
1. Combine mashed chickpeas, mayonnaise, mustard, relish and chopped green onions in a medium bowl.
2. Season with salt and pepper, to taste.
3. Serve over toasted bread or as a salad.
Serves 2.
Split Pea & Barley Soup
Boasting fill-you-up fiber and fat-free protein, split peas are a nutritional superstar. The barley in this recipe adds a chunky texture. This also freezes well for once-a-month cooking.
Ingredients
1 pound dried split peas
½ cup pearl barley
8 cups water
2 bay leaves
1 teaspoon salt
1 tablespoon soy sauce
2 teaspoons dried thyme
2 teaspoons garlic, chopped
1 teaspoon ground cumin
2 cups carrots, diced*
1 medium onion, diced*
⅓ cup celery, diced*
1 bunch green scallions, diced, for serving
*Save time! Sub out the diced carrots, onions and celery for a prepared “Mirepoix.”
Method
1. Combine all ingredients through cumin in a large stockpot; bring to a boil over high heat.
2. Reduce heat to a simmer, cover and cook for 1 hour.
3. Add the carrots, onion and celery and stir to combine; cook for 20 to 30 minutes more, until the vegetables are tender.
4. Remove the bay leaves.
5. Serve immediately, garnishing with the green scallions.
Serves 6-8.
Getting enough protein is an essential part of any diet, especially when building muscle or challenging your body by starting a new fitness program. Now it’s your turn! How do you incorporate vegetarian protein sources into your meal planning?