Protein Artist

Category: 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

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

    IMG_3043Cook 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  can chopped tomatoes with green chiles (or plain chopped tomatoes)
    • 1 small can (4 oz) chopped green chiles
    • 2 teaspoons minced garlic
    • 1 teaspoon chili powder
    • 1/2 teaspoon cumin
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Toppings:

    • ¼ avocado, cubed
    • ½ ounce shredded cheese

    Directions:

    Add quinoa with water to a saucepan. Cook on high until water boils.  Add remainder of ingredients (except tomatoes). Lower to medium and cook for about ten minutes until quinoa is no longer crunchy to taste.  Stir in the tomatoes. Serve immediately.

    Yields: 11 portions at 4 ounces each, plus ¼ avocado, cubed (1g,80c) and ½ ounce shredded cheese (3.5g, 35c), totals to 8.5 grams protein, 194 calories.

  • Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    IMG_2818This 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 Tablespoon dried cranberries / craisins (43c)
    • 2 Tablespoons soymilk (1.25, 17.5c)
    • 1 teaspoon Teriyaki (.25, 40c)
    • ⅛ teaspoon salt

    IMG_2822

    Directions: In a microwave safe bowl, layer ingredients in the order listed. Microwave on high for 3 minutes. Stir well. Enjoy.

    Yields: A single 4-ounce portion, 12 grams protein, 220 calories

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

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

    IMG_2768This 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:

    Directions:

    Preheat oven to 500. Mix all ingredients together slowly, making sure the chickpeas do not crush. Spread mixture in a flat oven pan.  Sprinkle with salt,  favorite spices, and Kettle Corn Seasoning. Bake for 20 minutes, shuffle and break apart mixture. Bake for an additional 20 minutes, tossing frequently. Remove from oven when edges turn brown. Enjoy room temperature or warm.

    Kettle Corn Seasoning Nutrition Facts (varies by brand)
    kettle-corn-seasoning

    Yields: 5 ounces of snack, 5.4 grams protein, 144 calories per ounce

  • Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    IMG_2616This 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 soy sauce (3g,33c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Sauce:

    • 1 can condensed cream of __ soup (mushroom, etc,) (7.5g,175c))
    • 1 can tomato sauce (7g, 140c)
    • 2 teaspoons minced garlic  (.8g, 8c)

    Directions:   

    Peel cabbage leaves from head:

    • With a knife, cut around the core of the cabbage head.

      IMG_2603

    • Place the cabbage into microwave and nuke for 3 minutes. Slowly peel the outer layers. If more leaves are needed, return to microwave and nuke for another 2 minutes, and peel the rest of the leaves.
    • Mix sauce ingredients inside a large shallow oven pan.
    • Combine the rest of ingredients in a bowl and toss well.

    IMG_2602

    Stuffing the cabbage: Place a single large leaf on a flat surface with the spiny end facing you.   Place two heaping tablespoons of mixture into the center of the leaf.
    IMG_2605

    Fold the right and left sides of the leaf inwards, and begin rolling the spine end towards the topmost corner. Place the spine of the leaf facing up when putting the roll into the pan. The sauce will be thick and will hold the rolls in place.
    IMG_2606

    Cover with aluminum foil and bake in oven for one hour at 350. Remove from oven, and with a spoon, carefully cover the rolls with the sauce.
    IMG_2614
    Cover the pan with aluminum foil and return to oven for 30 minutes.

    Yields: about 12 rolls of stuffed cabbage, 2 per 4 ounce portion, at 11 grams protein, 223 calories

  • Smoked Chickpeas and Cabbage, 5.7g, 145c

    Smoked Chickpeas and Cabbage, 5.7g, 145c

    IMG_2442This 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 tablespoons ketchup  (40c)
    • 2 ½ tablespoons salt
    • 1 teaspoon black pepper
    • 1 teaspoon crushed pepper flakes
    • 1 teaspoon liquid smoke

    Directions:

    • In a large 8 quart pot, saute cabbage in oil until golden, stirring frequently.
    • Stir in garlic, chickpeas and grated queso fresco.
    • Add salt, pepper, and liquid smoke. Cook for 1 minute.
    • Add meat sauce and water, and 2 tablespoons sale.
    • Cook for 45 minutes on medium heat.

    Yields:  23 servings of 4 ounce bowls.

  • Refried Bean Beef Soup, 11 gram protein meal

    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. Refried Bean Soup

    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, 400c)

    Directions:

    Finely chop ingredients in food processor.

    Add to saucepan with:

    • 2 cups clear chicken broth (12g, 172c).
    • ½ packet taco seasoning
    • 1 can (11 oz) Mexican style corn with red & green peppers, or plain can corn corn (8g,320c)

    Boil on medium for 15 minutes, stirring occasionally.

    Yields: 9 portions, 4 ounces each  (9 grams protein per portion, 176 calories).
    Serve with 1 ounce shredded cheese (2 grams protein) for a 11 gram protein meal.

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

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

    hummuspackSabra 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)
    Sodium260 mg (11% DV)
    Total Carbohydrate9 g (3% DV)
    Dietary Fiber3 g (12% DV)
    Sugars1 g
    Protein4 g
  • Taco Meal Puree, 13 grams protein per 4 oz meal

    Taco Meal Puree, 13 grams protein per 4 oz meal

    Taco Meal Puree, 13 grams protein 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:

    1. In a large pot, combine beans and water.  Boil on a high flame and lower to medium after 5 minutes.
    2. After one hour, add:  onions and chicken.
    3. After 30 minutes, add taco seasoning packet and spices.
    4. Cook for ten more minutes.
    5. Mix in food processor until pureed.

    Yields: 56-60  oz , or  7.5 cups of taco mixture. Divide into 28 2oz servings @ 4.21 grams protein each. Serving Suggestion for a 13 gram protein Taco Meal:

    • 2 oz Taco Puree (4.21g)
    • 2 oz Shredded Part-Skim Cheese (8g)
    • 1 Tablespoon Guacamole (1/2 gram of protein)
  • Falafel Balls and Dill Dip, 16 grams protein per 4 oz puree lunch meal

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

    falafel balls
    4 Falafel Balls + Greek Dill Dip

    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:

    • Falafel balls in baking pan
      Falafel balls in baking pan

      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 bake for another 5 minutes.

    falafelmixA $6.00 box of Falafel Mix will yield 24 balls (enough for six meals).  This freezes very well, and defrosts while you are at work.   Falafel Mix is available in your supermarket’s Kosher or Ethnic isle.