50 grams of protein!!!!
Every now and then, some crazy fool will ask me “Where do you get your protein?”. My reply is always “Crazy fool, I get it from tofu, quinoa, lentils, beans, peas, broccoli” etc. I then had a brainwave…. I am going to mix all these son of a bitches together and make a super high protein vegan meal. This bad boy has a massive 50g protein per serve. Meat eaters will be like “I could get 50g protein from a chicken fart” but for us vegans, 50g is massive! In reality, 50g protein for anyone is a lot in one meal.
It’s also highly nutritious. Quinoa is widely considered the Worlds healthiest food. It is low in fat and a complete protein, containing all essential amino acids. Pair it with kidney beans and you are already on your way to muscle gaining territory. Lentils are high in molybdenum, folate, fiber, copper, magnese, iron, B1, zinc etc etc etc. Broccoli, as everyone now knows, is a super food, peas are a vegan protein dream. Bitch, peas. The only thing slightly dubious is tofu, but I believe if you consume less than 30g of soy a day, you are FINE. It is a TOTAL myth that tofu will give you moobs, do not believe that shit!
So let me break down where the protein comes from…..
Tofu Fingers = 20.4g
Lentils = 12.9g
Quinoa and Kidney Beans = 10.1g
Mushy Peas = 2.8g
Broccoli = 4g
Total = 50.2g
With regards to the actual cooking, each “element” of this dish is simple to make. The tough part will come with the timing. Follow as I have written and it should be OK, but, feel free to make a few things first and reheat as needed.
Good luck, I hope you like legumes!
Nutritional Information (per serve):
- Calories: 672
- Fat: 19.6g
- Sat Fat: 6g
- Carbs: 66.8g
- Protein: 50.2g
- 1 cup whole green lentils, clean and pick out any horrible looking ones
- 500g firm/extra firm tofu
- 1 cup quinoa
- 400g can drained kidney beans
- 2 cups vegetable stock (low sodium if store bought)
- 2 cups frozen peas
- ½ lemon, juiced
- fresh mint leaves (I used 12)
- tablesoon of vegan butter
- 1 large head broccoli
- 1 tablespoon virgin coconut oil
- 1 tablespoon chicken salt/seasoning (just use salt if not available)
- 1 tablespoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon dried basil
- cayenne pepper (as much as you can handle – I use 1/2 teaspoon)
- salt and pepper
- optional – hot sauce or dairy free yogurt
- Start with the lentils, put them in a saucepan with 3 cups of water, bring to the boil and then lower the heat and simmer for around 45 minutes, adding more water if needed. At the end, add a teaspoon of the spice rub you will be making in the next step and crack some black pepper into it.
- Next make the tofu. Preheat a large pan, I use a griddle, over a medium high heat. Carefully cut the tofu lengthways into 4 so you end up with 4 thin rectangles (no need to drain). Add the coconut oil to the pan and swirl to cover the bottom. Now, make your spice rub by simply adding together all the dried spices and pepper and give it a good mix. Lay the tofu down in the pan and add about ½ teaspoon of the spice to each tofu piece and spread it on the top with your fingers. Cover, if you have a lid that will fit and cook for 10 minutes. Then flip each piece, cover with another 1/2 teaspoon each of rub (I usually add some hot sauce here) and cook for a further 4- 6 minutes. Place the tofu pieces in your fridge to cool. When they have, you will be able to cut them easily into thin “Fingers”. I like to eat them like this, but you can reheat as needed…
- With 25 minutes to go, get another pan on a high heat and add your stock. Bring to a boil and with 20 minutes to go, add your rinsed quinoa and drained kidney beans. Cover, lower the heat and leave for 20 minutes, stirring occasionally. You may need to uncover for the last couple of minutes
- Get a large saucepan of water on a high heat for your broccoli later
- Add the butter to another pan, add the peas and mint leaves and cover. Give it a good shake and leave to cook for 10 minutes on a low/medium heat. Shake occasionally. Add the lemon juice and either blitz in a food processor or use a potato masher to mash. Season with salt and pepper and stir
- With 4 ½ minutes to go, add the broccoli to the big pan of water and boil til everything is done. Drain and serve with all other protein wonders!
- If you’re not worried about calories, load up on hot sauce or a good vegan yoghurt
- Get it into ya!
Kendrick Lamar “To Pimp A Butterfly”
How good is this album? Finally there is a hip hop artist that actually takes from the old and takes it to new directions rather than someone who just takes from the old or even worse, someone who just takes it somewhere new.
I love this album. Can’t wait for him to hit Australia.