Just recently switched to veggie, I need ideas for keeping up the protein in my growing son's diet. Chickpeas seem the best option, anyone know any delicious recipes using them? I'm not exactly a fan, and I don't really like beans either.
HELP!!! please.
First, relax. Most Americans eat way too much protein.
Now for the easty part. Whole grains are loaded with protein, here are some examples:
- whole grain bread
- brown rice
- whole wheat pasta
- quinoa
- barley
Beans, tofu, lentils and nut butters are all great sources of proteins.
If you let me know what you were eating, I can see if I have any great recipes to share. www.vegweb.com is loaded with family tested recipes.
Here are some of our favorites:
I make this with whole wheat angel hair pasta instead of Udon, and always serve over broccoli; I don't always use tofu: Fettuccine and Tofu with Finger-Licking Peanut Sauce
1/2 cup vegetable broth or water
1/4 cup chunky peanut butter
1/4 cup low-sodium soy sauce
3 tablespoons brown sugar
2 tablespoons rice vinegar
2 teaspoons grated peeled fresh ginger
2 teaspoons chile paste with garlic
4 garlic cloves, minced
8 ounces uncooked fettuccine
1 pound firm tofu, drained and cubed
1 cup (2-inch) sliced green onions
1 cup shredded carrot
Combine first 8 ingredients in a small saucepan. Cook over medium heat 5 minutes or until smooth, stirring frequently. Remove from heat. Cook pasta in boiling water 8 minutes, omitting salt and fat. Add tofu, onions, and carrot; drain. Place pasta mixture in a large bowl. Add peanut butter mixture; toss gently.
Southwestern Felafel
Patties
1 (15 ounce) can pinto beans (drained and rinsed) (you can also use 1.5 cups home cooked beans
1/2 cup shredded Monterrey jack cheese
1/4 cup finely crushed baked tortilla chips
2 tablespoons finely chopped green onions
1 tablespoon finely chopped cilantro
1/8 teaspoon ground cumin
1 large egg white
1 1/2 teaspoons oilve oil
Spread - I make this with an avocado, 2 tablespoons of plain yogurt, and medium salsa
1/4 cup mashed peeled avocado
2 tablespoons finely chopped plum tomato
1 tablespoon finely chopped red onion
2 tablespoons tofurti sour cream
1 teaspoon fresh lime juice
1/8 teaspoon salt
2 (6 inch) pita's, each cut in half crosswise (I use whole wheat tortillas)
To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add cheese and next 5 ingredients (through egg white) stir until well combined. Form into 4 (1/2 inch thick) oval patties. Heat canola oil in a lg nonstick skillet over medium-high heat. Add patties; cook 3 min on each side or until patties are browned and thoroughly heated.
To prepare spread, while patties cook, combine avocado, tomato, red onion, sour cream, lime juice, and salt. Place one patty in each pita half. Spread about 2 tablespoons of spread over patty in each pita half
I make this stir-fry with a bag of frozen chopped veggies and serve over brown rice. It is much better with fresh veggies, though I only make this with them in the summer when I go to the farmers markets. You can add tofu or another protein if you wish: Vegetable Stir Fry With Ginger Sauce
2 to 3 lbs. assorted vegetables (onion, snow or sugar snap peas, carrot, zucchini, squash, mushrooms, peppers)
2 tbsps. olive oil
Sauce:
1/2 cup soy sauce
1/2 cup rice wine or sake (you can use apple juice or light beer)
1/4 cup water
1/3 cup sugar
2 tbsps. minced ginger
1 clove garlic
1/4 to 1/2 tsp. dried chile flakes (optional)
2 tbsps. cornstarch
Combine sauce ingredients and mix well. Place a wok or large pan on a high heat burner and let heat about 1 minute. Add 2 tbsps. oil; add the vegetables, beginning with most dense vegetables, carrots and onions, followed by mushrooms, peppers, peas and stir-fry about 1 minute. Stir the sauce to blend and add to the wok. Bring to a boil and serve immediately with rice.
Sweet Potato Burritos
3 teaspoons vegetable oil
1 onion, chopped
4 cloves garlic, minced
6 cups canned kidney beans, drained (you can use any bean, canned or home cooked. 1.5 cups = 1 can; I use home cooked black beans
2 cups water
3 tablespoons chili powder
2 teaspoons ground cumin
4 teaspoons prepared mustard
1 pinch cayenne pepper, or to taste
3 tablespoons soy sauce or tamari or braggs
4 cups cooked and mashed sweet potatoes
12 (10 inch) whole wheat or corn tortillas, warmed
shredded cheese (whatever you have, I use a cheddar/jack blend)
Preheat oven to 350 degrees. Heat oil in a medium skillet, and saute onion and garlic in until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat,
and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce. Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style. Bake for 12 minutes in the preheated oven, and serve with a variety of topping: dice avocado, sour cream or plain yogurt, hot sauce, etc. NOTE: I usually don't bake these; I wrap individually in wax paper and freeze in a big zipper bag; the wax paper can safely go into the microwave.
This freezes well and is great for hiding veggies (run kale or other greens through a food processor or blender, freeze in a ice cube tray; the cubes can go in sauces, soup, smoothies, etc for an extra nutitional boost) Sloppy JoJos in the crockpot:
1 tbsp. veg. oil
1 large yellow onion, diced
1 celery stalk diced
1 small jalapeno pepper, seeded and chopped (if you have sensitive skin, wear gloves)
1 red or green pepper, seeded and diced
2 tsps. chili powder
1/2 tsp. allspice
1-1/2 cups brown lentils, rinsed (not red lentils)
14-1/2 oz diced tomatoes (I use muir glen fire roasted, if I have them)
3 cups water or vegetable broth
2 tbsp. low sodium soy sauce or tamari or braggs
1 tbsp. prepared yellow or brown mustard
1 tbsp. sugar to cut the acid
1 tsp. salt or to taste and add at the end of cooking.
Fresh pepper to taste (I use cayenne pepper)
Heat the oil in a skillet and saute the onion, celery, jalapeno pepper, and red or green pepper and chili powder for a few minutes until onion and celery are tender but still firm. Transfer then
mixture to the crockpot. Add the lentils, tomatoes, water, soy sauce, mustard and sugar. Add pepper. Stir. Add the salt at the end, this keeps the lentils from taking long to cook and becoming tough. Cover the crockpot, set it on low and cook for 7-8 hours. Or 1 hr on high
and 6-7 on low. Serve on whole wheat buns and have a lot of napkins.
This classic layered salad combines lots of tasty, texturally intriguing, and visually appealing ingredients; black beans, lettuce, tomato, cheese, olives, avocado, and tortilla chips. And those are just the main ingredients, not the extra flavors that make it a perennial favorite.
1 can (15 oz.) black beans, rinsed and drained (or 1.5 cups home cooked)
4 cups shredded romaine lettuce
1 medium tomato, seeded and chopped
1-1/2 cups Cheddar or Monterey Jack cheese shredded
1/4 cup pitted ripe olives, sliced
1/4 cup green onions, thinly sliced
(I also dice a green or yellow pepper)
~~~Dressing~~~
1 carton (6 oz.) frozen avocado dip, thawed (make your own, the easy way is to mix a mashed avocado with a couple of tablespoons of medium salsa)
1/2 cup dairy sour cream
1 can (4 oz.) chopped green chili peppers, drained (I use a seeded and diced jalapeno pepper, wear gloves if you have sensitive skin)
1 TB milk
1 clove garlic, minced
1/2 tsp. chili powder
Garnish:
Chopped tomato, optional
2 cups coarsely crushed tortilla chips
In a 2-1/2 quart glass salad bowl layer black beans, lettuce, tomato, cheese, olives, and onion. To make the Dressing: in a medium bowl stir together avocado dip, sour cream, chili peppers, milk, garlic, and chili powder. Spread Dressing over the top of the salad. If desired, sprinkle with chopped tomato. Cover the surface with plastic wrap and chill for at least 2 hours or up to 24 hours.Before serving, toss salad together and serve over crushed tortilla chips. Makes 4 servings.
1 28-ounce can whole tomatoes, drained
1 cup nonfat ricotta cheese (I use whole fat ricotta mixed with tofu, or all tofu)
1/4 cup chopped red onion
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh or
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
4 cups hot cooked whole wheat ziti or penne pasta
1 15-ounce can great northern beans, rinsed and drained (or 1.5 cups home cooked)
3 slices part-skim mozzarella cheese, about 6-1/2 X 4 inches
grated Parmesan cheese, if desired
Heat oven to 400 degrees. Spray rectangular baking dish, 11 X 7 X 1 1/2 inches, with nonstick cooking spray. Break up tomatoes in large bowl. Stir in ricotta cheese, onion, parsley, thyme, salt and red pepper. Carefully fold in pasta and beans. Pour pasta mixture into baking dish, spreading evenly. Arrange mozzarella cheese on top. Bake uncovered about 30 minutes or until mixture is hot and cheese is golden brown. Sprinkle with Parmesan cheese.
Makes 6 servings.
Please let me know if you have any questions, and enjoy!
Robin in Chicago
Quoting PistachiosMom:
Thanks so much for the recipes, I can't wait to try them. I have actually looked up how much protein we need, and got it under control. I can't believe how well my 2-year old McNugget and fries fanatic is adjusting.
Vegan Lunchbox has great kid-friendly recipes. If nothing else, you must try the tofu fish sticks; I was sure they would be nasty, but so many people raved about them I had to try them:
Robin in Chicago
I eat toooo much pasta....
- PistachiosMom
on May. 9, 2009 at 10:35 AM