Protein Artist

Tag: chickpeas

  • 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.