Protein-packed pasta with veggies

Sometimes when I tell people I’m vegan, the first thing I’m asked is “where do you get your protein?”.  I’m not alone, most of the vegans I know have been asked this question at some point.  I actually love answering this question because there are so many sources of vegan protein!  Beans, tempeh, tofu, seitan, whole grains, veggies, brown rice, vegan protein powder, and the list goes on.  In the recipe I’m sharing today, I used a pasta made with lentil beans, and for even more protein, I added veggie “meat” crumbles (which have a similar consistency to ground meat minus the cruelty, and cholesterol).

I discovered the lentil bean pasta at Trader Joe’s, but feel free to explore other pasta brands and types if you don’t love lentils.  Banza brand has a line of chickpea-flour based pastas which are so good and rich in protein.  If bean-pastas aren’t your thing, you can use a whole grain pasta.  The veggie “meat” crumbles can be found at most grocery stores.  I typically see it being sold next to the tofu/veggie burgers at conventional supermarkets.

I love making this pasta because it goes well with any veggies and I usually make a big batch of it and eat the leftovers as my lunch at work for the next few days.  I hope you enjoy this deliciously plant-based, protein-packed pasta!

Protein-packed pasta with veggies (makes 4 servings)

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So many plants on my plate!  I ate my pasta with some steamed broccoli in this picture

Ingredients:

  • 2 cups (dry) Trader Joe’s organic red lentil sedanini (or your favorite pasta type)
  • 1/3 of a package of Lightlife smart ground original veggie crumbles (or 1 cup)
  • 1.5 cups Trader Joe’s organic spaghetti sauce or use your own homemade tomato sauce (I sometimes like taking the easy route and using jarred sauce)
  • 1 medium bell pepper- orange, yellow, and red go best with this recipe
  • 1 cup baby portobella mushrooms
  • 1/4 cup diced onion
  • other veggies of your choice
  • pinch of garlic powder
  • pinch of oregano
  • pinch of basil

Directions:

  • Place water in a medium-size pot and heat on high-medium, bringing to a rolling boil
  • While waiting for the water to boil, chop veggies
  • Place veggies in a large non-stick saucepan and heat on medium until lightly browned/softened
  • When the water in the pot has boiled, add the pasta and boil for ~8 minutes
  • Lower the heat on the saucepan to low and add veggie crumbles and continue to heat for about 2 minutes (the veggie crumbles are already cooked, so no need to overcook)
  • Add tomato sauce and spices
  • Drain the pasta and let sit for a minute or two
  • Add the cooked pasta and turn off the heat
  • Mix and allow to sit for a minute or two
  • Serve warm, share, and enjoy!

Nutrition facts: (per serving)- 316 calories, 0.5 g fat, 0 g cholesterol, 650 g sodium, 335 g potassium, 53 g carbs, 8.6 g fiber, 7.6 g sugar, 24 g protein. 12.5% DV vitamin A, 79% DV vitamin C, 5% DV calcium, 22% DV iron.

Happy eating!

-jess

 

Peachy Keen Protein Dream Smoothie

If you’ve been following my facebook or instagram pages, you are well aware of my love of smoothies. I love experimenting with flavors and combinations to create healthy and delicious smoothies. I’m a big fan of smoothies because they don’t weigh me down yet they can be very filling. I like eating oatmeal for breakfast, but lately I’ve been craving something a little lighter and a smoothie really does the trick. This smoothie recipe is packed with fiber, antioxidants, and protein. I hope you enjoy it as much as I do 🙂

Peachy Keen Protein Dream SmoothieIMG_8923

  • 1 frozen banana, in chunks
  • 1 cup frozen sliced peaches (or use fresh, just make sure they’re ripe)
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Garden of Life Raw protein-vanilla (or use your favorite vegan {or not} protein powder)
  • a little water if necessary

Measure ingredients and add to a blender. Blend well until smooth. Enjoy for breakfast, lunch, snack, dessert, or anytime.

-Jess

A Berry Good Smoothie

The spring semester has come to a close! (yay). I’ve completed another year as a nutrition student, and now I have just another year until I’m done with my master’s. One thing that got me through finals was having quick meals packed with nutrition. A favorite meal during finals (and whenever, really) is the following smoothie recipe. It’s packed with protein, fiber, antioxidants, vitamins, minerals, and it’s delicious!

A Berry Good Smoothie

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  • 6 oz. blueberry or vanilla coconut milk yogurt (I use so delicious brand). You can also use almond milk yogurt or any other kind of dairy-free yogurt that pleases your tastebuds
  • 1 frozen banana, cut into chunks
  • 1/2 cup frozen mixed berries
  • 1 scoop vegan (or not) protein. (I use Garden of Life Plant Protein in smooth vanilla flavor)
  • 1/2 cup soymilk (or nondairy milk) + 1/2 cup water

Combine all ingredients in a blender, and blend on high until uniform in texture and appearance. Pour into a large cup and enjoy! This makes a large portion, so feel free to share with a friend or divide into two and enjoy half of it for a snack later.

-Jess

Falafel With A Green Twist

Hello readers! It’s been almost a month since I last posted. As you can tell, I’ve been pretty busy! I started the spring semester in late january and my yoga teacher training is almost done (although, I still have a lot of work to do, including a yoga practical and teaching a class on my own!). This semester is jam-packed for me because I decided to double-up on credits, so I’m actually taking double the amount of graduate courses I’m expected to…whoops! Since this blog isn’t about my academic career, I’ll switch gears now and talk about the delicious recipes I’ve been cooking up. Having limited time has actually made me become a little more creative when it comes to cooking, which is good, because as any busy vegan can tell you, microwaved veggie burgers can get awfully boring after a while.

Falafel has been a favorite food of mine, and it’s my go-to order at any middle-eastern restaurant. I decided to create my own healthier version of falafel, with added collard greens into the mixture. This recipe is tasty, easy, and not too labor intensive, so have fun and enjoy!

My new favorite collard greens falafel with a nice amount of hummus in a wrap

My new favorite collard greens falafel with a nice amount of hummus in a wrap

Ingredients (makes about 9 falafel balls/patties)

  • 1 fifteen oz. can of chickpeas
  • 3 large collard leaves, stems removed
  • 3 tsp. cumin
  • 1/4 tsp. ground pepper
  • dash of salt
  • 1 tsp. curry powder
  • 1/4 tsp. garlic powder
  • 1/2 cup whole wheat flour or other whole-grain flour
  • 3 tbsp. oil (for the pan)

Directions

  • Combine chickpeas, collard greens, spices, and flour in a food processor and process until you have a uniform mixture (about a minute or two of total food processing time). If you don’t have a food processor, you can try using a blender but the food processor is your best bet for this recipe.
  • Pour oil into the pan
  • Spoon out chickpea mixture into ball shapes and onto the pan and cook on medium heat
  • Allow each chickpea ball to lightly brown and then flip on each side
  • If you find that the chickpea balls aren’t cooking all the way through, feel free to flatten them a bit to create more of a “patty” than a ball. Don’t worry, it will still taste just as good!
  • After cooking, allow to cool, and then enjoy in a wrap, pita, or with a generous helping of hummus (or your favorite dip!)

-Jess

A Protein-Packed Vegan Side Salad

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Eating heavy meals during the summer can make you feel lethargic, so a lot of people seem to eat more fresh salads and lighter fare. It’s still important to consume adequate amounts of protein, which is why choosing meat-free sources of protein may be especially appropriate for summer weather (meats can leave a heavy feeling in the stomach). The salad I’m sharing today makes an excellent side dish and the best part is that most of the ingredients (excluding the beans) can be found at your local farmers’ market or farm stand.

Corn, Tomato, and Bean Salad

Ingredients

• One 12 oz. can of black beans (or a different type of bean that you like)
• 16 oz. baby tomatoes, or whole tomatoes, cut into smaller pieces
• ¼ cup diced onion
• 1 tbsp. extra virgin olive oil
• 1.5 cups cooked corn (it can be fresh, canned, or frozen)
• a few leaves of fresh or dried oregano
• a few leaves of fresh or dried cilantro
• 4 tbsp. fresh or canned salsa
• salt and pepper to taste

Directions
• Boil water and boil or steam corn for a few minutes. Drain the corn (if it’s still on the cob, remove using a knife)
• Cut baby tomatoes or whole tomatoes into smaller pieces
• Heat the beans (I used a microwave) and drain so that some of the salt and other liquid is rinsed away
• Combine the corn, tomatoes, onion, herbs (oregano and cilantro), salt and pepper together.
• Drizzle olive oil and salsa on top and then mix gently
• Refrigerate or serve immediately
• Enjoy!

-Jess

How To Keep Warm in This Never-Ending Winter: Hot & Spicy Tofu Curry

I live in the northeast and I can’t wait for this winter to be over. Luckily, the official start of spring is now less than a month away. To keep you warm for the remainder of the winter, I’ve made a delicious curry recipe and would love to share. Did you know that the spices in curry dishes have amazing health properties? Indeed, studies have shown that a compound found in curry has anti-cancer benefits, and Turmeric (another spice involved in curry dishes) may lower blood sugar and increase insulin sensitivity overtime. Besides the health properties, curry is so delicious and versatile. Adding heat to a meal also raises your metabolism, albeit only temporarily by 8%.

Spicy Coconut Curry Tofu with Sriracha-Hummus Quinoa on the Side

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Ingredients:

  • 12 oz. can of coconut milk (not coconut water, but the actual high-fat coconut milk)
  • 1 cup diced onions
  • 3 cloves of garlic
  • small amount of oil for the pan
  • cilantro
  • bay leaf
  • 1.5 tablespoons curry powder
  • red thai curry paste
  • juice of one lime
  • 1-3+ tsp. chili powder (depends on how spicy you like it)
  • 1/2 tsp. ginger
  • 12 oz. firm tofu
  • 2/3 cup chickpeas (canned saves time)
  • 1/2 cup frozen or fresh peas
  • 1/2 cup dry quinoa +2 cups water
  • hummus
  • sriracha or hot sauce

Directions:

  • Dice the onions and garlic, oil the pan, and sauté until just about lightly browned.
  • Add the tofu (drain and press the tofu to get rid of excess water prior to cooking) and cook on medium heat until the tofu is lightly browned.
  • Add the coconut milk and red thai curry paste, curry powder, bay leaf, chili powder, cilantro ginger, and lime juice.
  • Add the peas
  • Simmer on low-medium heat for about 15 minutes, stirring frequently. Add the drained, already cooked chickpeas towards the end of cooking.
  • Quinoa takes about 10 minutes to cook. Add quinoa to a pan and then add water after a minute of heating the dry quinoa. Stir and if the quinoa is undercooked but soaking up water, lower the heat and add more liquid incrementally.
  • Remove the bay leaves (or leaf), serve the curry in a bowl with quinoa on the side. To the quinoa, add hummus (garlic or plain flavored works best) on top and finish with sriracha or hot sauce.
  • Enjoy!

-Jess