As a Nutritionist, one of the questions I get asked about the most is how to integrate plant protein into a diet. First, from both a health and environmental perspective, I've always been a proponent of adding meatless meals into our repertoire.
Plant protein adds variety into our diet. Variety is important for our gut microbiome, as well as our overall nutritional status. When it comes to how our body breaks down protein from plants, there have been some common misconceptions. It was once thought that we needed to pair certain foods together to get all 9 essential amino acids at once. Now we know that with the right variety, our liver can store amino acids for future use within a 24 hour period. As such, there's no need for us to focus on any specific combination, just rather variety we eat.
The following recipes are designed to be very simple, using proteins you might already have on hand. Remember, these recipes can be altered to your preference. If there is a spice or herb listed and you want to do something different, go for it! Happy cooking!
Veggie Packed Chili
Serving 1-1 ½ cup
Ingredients:
2 tbsp olive oil
1 medium onion, diced
5 cloves of garlic, chipped
1 tbsp chili powder
1 tbsp cumin
1 tsp cinnamon
2 tbsp oregano
3 tbsp tomato paste
4 bell peppers (vary the color), seeded and diced
2 cans diced tomatoes
4 cups vegetable or chicken broth
4 cans of beans, drained and rinsed
1 cup quinoa, uncooked
Salt and pepper
Directions:
1. For Stovetop: In a large pot or Dutch oven, heat olive oil over medium high heat. Add onion and garlic, stirring until fragrant (1 minute). Add spices and stir to combine. Add tomato paste and stir for 1 minute.
2. Add bell peppers, tomatoes (with juices), and broth. Scrape bottom of pot while stirring. Bring chili to a simmer, cover, and wait 20 minutes. Add beans and quinoa, simmer, covered for another 20 minutes. Remove from heat. Add salt and pepper to taste.
3. For Slow Cooker: Add all ingredients, cover and cook on low for 6 hours.
4. Toppings: Avocado, cheese, cilantro.
Pro Tip: Pour hot chili over fresh spinach.
Mushroom + Quinoa Sauté
Ingredients:
1 cup quinoa, rinsed
1 tbsp olive oil
2 packages mushrooms, thinly sliced
3 cloves garlic
½ tsp dried thyme
2 handfuls of greens
2 tbsp Parmesan
Directions:
1. In a large saucepan or small soup pan, add 2 cups of water and cook quinoa accordingly (to package instructions), and set aside.
2. In a large skillet, heat olive oil over medium high heat. Add mushrooms, garlic, and thyme. Stir occasionally, until tender, about 5 minutes. Season with salt and pepper. Once cooked, add 2 handfuls of greens, and stir till it’s wilted. Once cooked, stir in quinoa until well combined.
3. Serve immediately, garnished with Parmesan.
Pro Tip: Serve a fried egg on top!
Instant Pot Lentil Soup
Ingredients:
1 large onion, chopped
3 carrots, peeled and chopped
3 stalks celery, peeled and chopped
3 garlic cloves, minced
1 ½ c green lentils
1 14.5 oz can diced tomatoes
1 tsp fresh thyme
1 tsp Italian seasoning
Salt and pepper to taste
4 cups low sodium chicken or vegetable broth
4 cups baby spinach
Directions:
1. Add all the ingredients, except the spinach, to the Instant Pot. Set Instant Pot to manual, high and set for 18 minutes. Once finished, set valve to quick release. Remove lid and add spinach.
Pro Tip: Freeze leftovers in 1 cup servings.
