Category Archives: Legumes and Beans

A legume is simply a plant with a fruit that grows in the form of a pod, though not all plants with pods are legumes. Classic legumes include peas, beans, or peanuts. Typically the pods are not eaten, but things like green beans are an exception.

A bean is just a seed of a certain variety of plant species, but these days we refer to the whole plant as “beans”. Classic beans include green beans, lima beans, soybeans, chickpeas, kidney beans, pinto beans, or black-eyed peas.

Ten-Minute Vegetarian Mexican Bowls, 8.5 grams protein, 194 calories

Cook everything in a saucepan for ten minutes, and you have yourself a vegetarian Mexican dinner! I also found a ladle in my house that measures 4 ounces exactly. Divide the portions into small GladWare Mini Round Food Storage containers and freeze. Reheat as needed, and top with ¼ avocado and ½ ounce cheese for necessary fats and calories. Ingredients ½ cup quinoa, uncooked 2 cups water 1 can black beans 1 cup corn kernels from the can 1 small can (6 oz) tomato paste 1…

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Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

This is the by far the fastest meal to heat up and enjoy.  You can freeze the mixture in a microwave safe container and heat up for lunch straight from the freezer.  The onions will caramelize in the microwave, the cheese will melt, and the edamame will be infused with the teriyaki flavor. This practical meal will surprise you. What a perfect lunch to grab for work. Ingredients: 1 ounce feta cheese, crumbled (5g,60c) 2 ounces edamame (5.5g,61c) 1 tablespoon purple onion, chopped (4c) 1…

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Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

This is a sugar-free and gluten-free high-protein snack that is perfect for keeping around for an emergency crunch while working, or at the movies.  Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium. This versatile snack will surprise you in flavor and nutrients. Compare to popcorn, at 106 calories and 3 grams protein per ounce, but with little nutritional value.  Refrigerate leftovers. Ingredients: 1 cup chickpeas from can (14g, 220c) 2…

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Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

This vegetarian recipe was designed to create a balanced meal of necessary Carbs and Fats for Post-Op Breakdown of Proteins.  If you are lazy to stuff the cabbage leaves, then shred the cabbage and cook everything together in the oven. Ingredients: ½ head cabbage (8g, 150c) 1 can chickpeas (21g,350c) 2 slices roasted red pepper from jar, chopped (15g, 30c) 2 large scallions, chopped  (.6g, 20c) ½ rutabaga, or 8 ounces finely shredded (2.2g,76c) 2 tablespoons lemon juice 3 tablespoons olive oil (360c) 3 tablespoons…

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Smoked Chickpeas and Cabbage, 5.7g, 145c

This is a warm winter meal dish that has the added queso fresco for protein.  I would be curious to try this recipe again and put half the cabbage, and double the chickpeas for added nutrition. Please let me know what your total protein count was if you tried that variation. Ingredients ½ head cabbage, shredded, about 5 cups (8g, 150c) 1 cup oil (1927c) 2 teaspoon minced garlic 1 can chickpeas (21g,350c) 1 10oz.-block queso fresco (60g,800c) ½ cup Prego Meat Sauce (2g, 90c) 2…

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Refried Bean Beef Soup, 11 gram protein meal

This soup is thick with lovely textures and high in nutrients.   I like to add a tablespoon of avocado cubes into the soup, so you can freeze the cubes with the soup portions; It will not turn brown, so long as it is covered in liquid while freezing.  Ingredients:  4 Tablespoons Green Chili Peppers (10c) 1 medium tomato (1g, 22c) 1 small onion (1g, 20c) 8 oz Ground beef (20% fat) browned with ½ packet taco seasoning (36g, 640c) 1 (16 oz) Can refried beans (24g,…

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Hummus – Sabra Classic Hummus, 2oz Singles, 6 grams protein per serving.

Sabra Classic Hummus, 2oz Singles are perfectly sized portions are delicious in a meal with other foods.  Excellent for pairing with tuna salad (10g) for a 14 gram protein meal, or as a standalone 4 gram protein snack. Eat it with a baby spoon for a quick flavorful and salty craving fix. NUTRITION INFORMATION Serving Size1/4 Cup (57g) Serving per Container1 AMOUNT PER SERVING Calories150 Calories From Fat100 % Daily Value Total Fat11 g (17% DV) Saturated Fat1.5 g (8% DV) Trans Fat0 g Cholesterol0 mg (0% DV)…

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Taco Meal Puree, 13 grams protein per 4 oz meal

Ingredients: 1 cup red kidney beans  (2oz@9g=36g) ½ cup great northern beans   (2oz@8g=16g) ½ cup barley   (2oz@3g=6g) 12 cups water 4 oz. (4 cubes) minced onions 1 ½ cups (12 oz.) cooked chicken [chicken in water can: 2oz@10g=60g] taco seasoning packet 1 teaspoon salt 1 teaspoon garlic powder Directions: In a large pot, combine beans and water.  Boil on a high flame and lower to medium after 5 minutes. After one hour, add:  onions and chicken. After 30 minutes, add taco seasoning packet and spices. Cook for ten…

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Falafel Balls and Dill Dip, 16 grams protein per 4 oz puree lunch meal

This delicious lunch is perfect for preparing the night before for a grab-n-go high protein lunch meal.  Do not fry the mixture as directed on the box.  Skip Greek Dill Dip if you are lactose intolerant. Directions: Prepare mix with water as directed. Spray baking pan with oil spray. Form small 1/2 ounce balls (measure as a heaping teaspoon, or half a shot glass) and place on pan. Spray all the balls again with oil spray. Bake on 450 for 15 minutes. Flip balls, and…

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