For anyone who’s trying to start on a more plant-based diet, or just trying to broaden their food horizons outside of the usual grilled chicken and broccoli swan song, there are plenty of ways to get protein without eating meat. A serving of chicken has 35 g of protein, which may be the most efficient way to fulfill those macros, but a serving of chickpeas has 19 g of protein, while a serving of quinoa has 14 g, and regular oats have 17 g. It is totally doable to keep up your protein intake without meat. And just in case you aren’t dying to dive into a can of chickpeas, here’s a few recipes that will help you ease into a meat-free diet.
Chickpeas
Taco Grain Bowl With Crispy Chipotle Chickpeas
Ingredients:
- 15 oz can of chickpeas drained and rinsed
- A serving for 2 of grains quinoa, rice, barley, etc., cooked as per instructions on packet
- in Vegetable broth used to cook the grains
- 1/4 tsp ground coriander
- 1/4 tsp chili hot sauce sauce more or less to your taste
- 1 tsp of chili powder
- 1/4 tsp chipotle chili powder
- 1/3 tsp of cumin
- 1/3 tsp garlic salt
- Toppings:
- Grated cheddar cheese
- Chopped/shredded lettuce
- slices Avocado
- Diced tomatoes
- Fresh chopped parsley or cilantro
- Lime wedges for fresh lime juice
- Plain Greek yogurt
Check out the recipe here.
Sweet Potato & Chickpea Veggie Burger
- 1 400g can chickpeas, rinsed well under cold water
- 1 clove garlic
- 1 large sweet potato, cooked
- 1 cup frozen peas
- 1 cup frozen corn kernels
- 1 cup quinoa, cooked
- ¼ cup spring onions, finely chopped
- ¼ cup coriander, finely chopped
- ¼ cup parsley, finely shopped
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon salt
Check out the recipe here.
Vegan Chickpea Cookie Dough
- 1 can of chickpeas, drained and rinsed
- ½ cup peanut butter
- 2 teaspoons vanilla extract
- 2½ tablespoons maple syrup
- ½ teaspoon cinnamon
- 1 tablespoon ground chia seeds
- ⅓ cup 60% cacao chocolate chips or cocoa nibs
Check out the recipe here.
Quinoa
One-pan Caprese Pesto Quinoa Skillet
- 1½ cups white quinoa, dry
- ½ cup extra virgin olive oil, plus more for drizzling on top
- ½ cup fresh basil, plus more for garnishing
- 2 tablespoons lemon juice
- 3 garlic cloves, peeled
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 large tomatoes, sliced into ¼ inch slices
- 1 ball (8 ounces) fresh vegetarian mozzarella, sliced into ¼ inch slices
- 1/2 cup balsamic vinegar
Check out the recipe here.
Greek Quinoa Dinner Omelets with Feta and Tzatziki
TZATZIKI:
- 1 cup plain greek yogurt (I used full fat)
- 1/4 hothouse cucumber peeled and seeded and diced small
- 1 clove large garlic grated (or finely minced)
- 1/2 tablespoon white wine vinegar
- 1 teaspoon dried oregano
- 1 tablespoon fresh lemon juiced
- 1 tablespoon extra virgin olive oil
OMELETS:
- 6 large eggs
- 2 tablespoon butter divided
- 1 1/2 cup cooked quinoa
- 1 cup fresh spinach chopped
- 1/2 cup pitted kalamata olives halved + 1 tablespoon of the olive brine
- 1/4 cup roasted red peppers chopped or sliced
- 1/4 cup marinated artichoke hearts chopped
- 1/4 cup oil packed sun-dried tomatoes + 1 tablespoon of the oil
- 2 cloves garlic minced or grated
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- salt and pepper to taste
- 2 ounces feta cheese crumbled
- 1/4 cup toasted pine nuts for topping
- fresh grape tomatoes for topping
- 1 avocado sliced, for topping
Check out the recipe here.
Sweet Potato, Quinoa And Dark Chocolate Coconut Crumble Crunch Muffins
- 1 1/2 cups whole wheat pastry or white whole wheat flour may sub all-purpose
- 1 cups cooked quinoa
- 3 1/2 teaspoons baking powder
- 1/8 teaspoon baking soda
- 1/8 teaspoon cinnamon
- 1/2 cup brown sugar
- 1/4 cup coconut oil melted
- 1/2 cup finely mashed sweet potato you may also use mashed banana or pumpkin puree
- 1/2 cup plain greek yogurt
- 2 eggs
- 1 teaspoon vanilla extract
- 1 cup dark chocolate chips or chunks
CRUMBLE:
- 1/4 cup brown sugar
- 1/2 cup chopped pecans
- 1/2 cup unsweetened flaked coconut
- 3 tablespoons cooked quinoa
- 1/8 teaspoon cinnamon
- 2 tablespoon flour
- 2 tablespoons cold butter cut into chunks
Check out the recipe here.
Not really sure how any of us could resist healthy cookie dough, we’re only human after all. Here’s hoping this answered some of your questions on how to still make ~gains~ without eating meat!