Vegetarian Research

SMOKY AND CREAMY WHITE BEANS WITH GREENS

http://feedproxy.google.com/~r/TheFirstMess/~3/tlLUhUD4ug8/

These creamy white beans and greens from Amy Chaplin’s newest cookbook, Whole Food Cooking Every Day (affiliate link), are cozy, quick, incredibly satisfying, and flavourful. Regardless of individual dietary choices, I think we’re all seeking some version of this combination on weeknights. People write to me all the time about their efforts to eat more plant-based meals and some of the struggles that they face in doing so. Dishes like this, and so many others in Amy’s book, hold a promise of ease and encouragement.

This is my favourite cookbook of the year. The chapters/divisions are unusual–rather than the typical soup/salad/main course breakdowns, you get mini sections on beans, nut and seed milk beverages/butters, whole grain porridge, baked tempeh, muffins, etc. and a bunch of different ways to spin each. There’s an authoritative and complete chart devoted entirely to roasting vegetables. The unlocking of possibilities in the sauce and dressing sections alone makes this book worth every penny.

Amy has an intuition and mastery of plant-based ingredients that you can feel as you examine this book. I still love this kabocha squash and chestnut soup from her first one. There’s a sense of trust and authority in these recipes, which inspires a lot of confidence in the kitchen. Sometimes this is the extra push that we all need to cook more. It’s probably obvious that I cook at home a lot, but in a less obvious way, I am definitely prone to creative ruts and a sense of apathy. Books like this inspire me to get back to it and try something different. That inspiration alone is worth so much.

These creamy white beans with greens are exactly the kind of thing I crave when the temperatures dip. I actually just love the flavour of beans cooked from scratch with a bit of salt. The recipe is based on a core “bean sauce” recipe in the book. Onions, thyme, and garlic form the flavour base. The beans are lightly mashed into a saucy and thick consistency, and then finished with greens and a bright splash of apple cider vinegar. I loved these beans with a toasty piece of whole grain bread, but I could also see myself eating them with some fluffy grains and roasted vegetables, or even as the base of a pasta sauce. This would be an excellent plant-based protein option to meal prep for the week ahead.

Hope you love this simple and delicious recipe, and that you’ll check out Amy’s book. It’s a real game changer 🙂

SMOKY & CREAMY WHITE BEANS W/ GREENS

SERVES: 4
NOTES: This recipe is from Amy Chaplin’s Whole Food Cooking Every Day.
-I feel like I say this every week, but liquid smoke (affiliate link) is an amazing ingredient in the plant-based world! Adding a few drops of it was the only addition I made to Amy’s recipe.

2 tablespoons olive oil, plus extra
1 medium onion, diced
sea salt and ground black pepper, to taste
3 cloves of garlic, minced
2 teaspoons chopped fresh thyme
3 cups cooked navy beans, drained and rinsed
1 cup vegetable stock or filtered water
4 cups chopped mixed greens, such as Swiss chard, spinach, and kale
4-5 drops liquid smoke (optional)
2 teaspoons apple cider vinegar

Heat a large, deep skillet over medium-high heat. Add the oil to the skillet and swirl it around. Add the onion, salt, and pepper and cook for 5 minutes, or until onion is slightly golden. Cover the skillet, reduce the heat to low, and cook the onion for another 5 minutes, or until soft and beginning to brown. Stir in the garlic and cook, uncovered, until fragrant, about 3-4 minutes. Add the thyme and cook for 2 minutes.

Add the beans to the skillet, along with the vegetable stock/water. Raise the heat, bringing the mixture to a boil. Reduce the heat to low, cover the pan, and simmer for 5 minutes. Remove the lid and cook for another 5 minutes, or until the mixture is creamy and the beans are very soft. You can crush some of the beans with the back of your spoon or a potato masher if you’re looking for an even creamier texture. Add the liquid smoke, if using.

Add the greens to the skillet and continue to cook until they have wilted slightly.

Stir in the apple cider vinegar and more salt and pepper, to taste. Serve immediately with crusty bread. Fully cooled and covered leftovers will keep in the fridge for up to 4 days.

Vegetarian Research

63 High Protein Vegetarian Recipes: Focused on Fitness

Hi everybody,

In this post we’ve put together 63 vegetarian recipes to help you get enough protein into your diet.

30 HIgh Protein Vegetarian Recipes - HurryTheFoodUp

How much protein do we need?

The RDA, recommended daily allowance, is at a minimum of 0.36g of protein per pound of body weight (0.8g per kg bodyweight).

By percentage that would be roughly 10% of your daily caloric income. Note that is the minimum requirement for a non-active sedentary person to avoid a protein deficiency and get sick as a result. That means a full-on couch potato would just get by on that daily intake.

But how much protein does an active person need?

Of course this depends on your goals. But in general you can safely say if you want to build muscle you need more protein than that basic daily recommended allowance.

A higher protein intake is also likely to be beneficial for weight loss.

So, if you’re an active person, who does sports regularly, a healthy recommendation would be between 0.75g-1g of protein per lb of bodyweight per day (about 1.6-2.2 grams of protein per kg bodyweight).

By percentage that would be roughly 20-30% of your daily caloric income.

This is based on studies that have investigated the rates of something called muscle protein synthesis (essentially, new muscle being created) and how it differs depending on protein intake.

How much protein per vegetarian meal is realistic?

For most people, reasonably sized healthy meals have around 600kcal, give or take 200kcal.

If we want to hit protein requirements and aim to eat a wide variety of foods (not just cheese and processed meat replacements), here are the protein amounts we believe a vegetarian meal should at least have to be considered “high protein”:

Meal size	Protein
~300kcal	12.5g+
~400kcal	16.5g+
~500kcal	21g+
~600kcal	25g+

NOTE: high-protein vegetarian meals can easily go up to 35g+ protein per 600kcal, if using cheese, eggs and processed meat replacements.

We purposefully took lower numbers per meal as a benchmark, because it allows for a wider variety of foods while still hitting protein goals even for sporty people.

And let’s be honest, to make protein account for 20%+ of your daily caloric intake, you have to make compromises as a vegetarian.

This means either a heavy focus on eggs, cheese, soy, seitan and other meat replacements or including protein shakes in your diet.

Make sure to check out our free meal plans, where all the calculations are done for you:

–> 7-Day High Protein Meal Plan
–> 7 Day Weight Loss Meal Plan

We created them with “protein in mind” 🙂

What vegetarian foods are high in protein?

Cheese, eggs, yogurt, lentils, seeds, nuts, quinoa, tofu and seitan are all high in protein and make excellent vegetarian choices.

Below is a table full of even more high protein veggie foods.

High Protein Veggie Foods	Protein per 100g	Kcal per 100g
Lentils, cooked	9.02	116
Chickpeas, cooked	8.86	164
Black beans, cooked	8.86	132
Oats	16.9	389
Quinoa, uncooked	14.1	368
Peanuts	25.8	567
Peanut butter	24	590
Almonds	21.2	579
Walnuts	15.2	654
Hazelnuts	15	628
Hemp seeds	31.6	553
Sunflower seeds	20.8	584
Flax seeds	18.3	534
Chia seeds	16.5	486
Seitan (vital wheat gluten)	75.2	370
Nutritional yeast	60	400
Tempeh	20.3	192
Firm tofu	9.08	80
Chicken egg, medium	12.6	143
Cheddar cheese	23.3	409
Mozzarella, whole milk	22.2	299
Feta cheese	14.2	265
Plain Skyr	11.33	73
Cottage cheese, lowfat, 2% milkfat	11	82
Greek yogurt	8.78	94
Whole milk yogurt, plain	3.47	61
Whole milk, 3.25% milkfat	3.15	61

Source: USDA

As you can see there are many protein rich vegetarian foods around. But notice that some foods also come with a high amount of calories, like seeds and nuts.

But this list should help as a rough guideline. So, if you’re prepping a meal without a recipe make sure to use one or more of these ingredients for a protein boost.

How can I add protein to my vegetarian meal?

To an already-finished meal think of sprinkling nuts, cheese or nutritional yeast over the top. To replace meat within the meal try tofu, seitan, lentils or different types of cheese.

You can also add chia seeds to virtually any pancake batter – you’ll get a nice omega-3 boost, too!

Of course, the recipes below can use all types of the food in this list.

Let’s go!

The Vegetarian Difference

SMOKY AND CREAMY WHITE BEANS WITH GREENS

SMOKY & CREAMY WHITE BEANS W/ GREENS

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Vegetarian Research

63 High Protein Vegetarian Recipes: Focused on Fitness

Jump to

How much protein do we need?

But how much protein does an active person need?

How much protein per vegetarian meal is realistic?

What vegetarian foods are high in protein?

How can I add protein to my vegetarian meal?

Breakfast Ideas

Smoked Tofu Breakfast Egg Muffins

Yogurt Breakfast with Raspberry Compote

Farmer’s Breakfast

Cashew Milkshake – Chocolate Style

Spinach and Chickpea Bake

Bread Pudding Breakfast

Tempeh Sandwich

Mint Pineapple and Spinach Smoothie

Couscous Kaiserschmarrn Recipe

Lentil Pancakes

Healthy Yogurt Parfait

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Kat’s Vegan Overnight Oats in a Jar

Scrambled Eggs with Cheese

Blueberry Banana Protein Smoothie

Lunch Ideas

Arugula Lentil Salad From Heaven

Spiced Carrot and Red Lentil Soup

High Protein Black Bean Lime Dip

The Amazing Chickpea Spinach Salad

Lentil Tabbouleh

The Best High-protein Tangy Tempeh Salad – Quick & Vegan

Chickpea Salad Sandwich

Wedge Salad with Creamy Cashew Dressing

Greek Pitas

Spinach Tomato Quesadilla

Vegetarian Banh Mi

Easy Homemade Ramen in a Jar

Healthy Egg Salad

Vegan Lettuce Wraps

One Pan Mediterranean Couscous Bowl

Turkish Lentil Salad

Smoked Tofu and Hummus Buddha Bowl

Vegan Chickpea Winter Salad – Ready in 15 mins

Dinner Ideas

Spinach Feta Pancakes

Low-Carb Spinach and Cheese Pie

Heavenly Halloumi Salad

Beetroot Pasta

Vegetarian Toad in the Hole

Melted Feta and Veggie Bake

Lentil Tacos

Black Bean Burrito Bowl

Vegan Stuffed Peppers

Vegan Tofu Bolognese

Kale and White Bean Soup

Bean and Pasta Vegetarian Casserole

Perfect Pizza Pancake Recipe

Aubergine and Lentil Vegetarian Moussaka

Roasted Asparagus and Tomato with Halloumi

Roasted Cauliflower Steak with Red Pepper Sauce

Dal Khichdi and Kachumber Salad

Mouthwatering Meatless Chili Con Carne

Oven Roasted Broccoli Halloumi Traybake

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