Transcript
LEAN, MEAN VEGGIE PROTEIN MACHINE! Breakfast: Tofu Scramble (Vegan) GROCERY LIST nutritional yeast chili powder ground cumin black salt (or regular) turmeric
garlic powder olive oil mushrooms red pepper white onion
garlic cloves silken tofu or firm tofu black beans
Ingredients: For the Spice Mix
For the Tofu Scramble
2 Tablespoons Nutritional Yeast 1 teaspoon Chili Powder 1 teaspoon Ground Cumin 1 teaspoon Black Salt (or regular salt) 3/4 teaspoons Turmeric 1/4teaspoon Garlic Powder
1 Tablespoon Olive Oil 1 1/2 Cups of Mushrooms of Choice, sliced 1 Red Pepper, chopped 1/2 Medium White Onion, chopped 2 Cloves of Garlic, minced 2 12.3oz Boxes of Extra-Firm Silken Tofu or Firm Tofu 1 19oz / 540ml Can Black Beans (about 2 cups), drained and rinsed
Instructions: 1. Add all of the spice mix ingredients into a bowl and stir to combine. 2. Place a large pan over medium-high heat and add the olive oil. When hot, add the mushrooms, peppers, onion, and garlic and sauté for about 8 minutes until everything just starts to brown. 3. Add the tofu blocks and break it apart with your spoon until you get a nice scramble texture with lots of chunks. 4. Add the spice mix, and black beans and stir everything up. Heat through for about another 8 minutes. Then you’re done! Serve with toast, some avocado, or however you would like your scramble.
Serving Size: 4 Nutritional Information: Calories 303, Protein 27g, Carbs 32g, Fat 9.4g Copyright
Rebecca Louise
LEAN, MEAN VEGGIE PROTEIN MACHINE! Lunch: Brussel sprouts and hummus Grilled Cheese! (vegan) GROCERY LIST brussel sprouts olive oil chickpeas garlic hummus salt and pepper
garlic powder coconut oil whole grain bread apple cucumber
vegan cheese (optional)
Ingredients: Ingredients- 2 cups brussel sprouts, finely chopped or shredded 1 tablespoon olive oil 1 (15 oz) can chickpeas, drained + rinsed Garlic Hummus Salt, pepper + garlic powder to taste (I used 1/2 teaspoon each) 2 tablespoons coconut oil 8 slices whole grain bread (gluten-free if needed) or low calorie wrap for low carb option 1 apple, thinly sliced cucumber thinly sliced 4 slices vegan cheese (optional)
Instructions: 1. Heat the oil over medium heat and add the brussels sprouts. Saute until tender, about 3–4 minutes. 2. While the brussels sprouts are cooling, add the chickpeas to a large bowl along with 1/3 cup of Garlic Herb Sabra Spreads (or hummus of choice). Mash this mixture with a fork until most of the chickpeas are broken down, but some large chunks remain. Add salt, pepper and garlic powder and mix to combine. 3. Add the brussels sprouts into the chickpea salad and mix again until combined. 4. Spread 2 teaspoon of coconut oil onto the outer sides of the bread. Place bread coconut oil side down and build the sandwiches. Place 1 – 2 tablespoons of the Sabra Spread onto each slice of bread and smooth with a knife. Top on side with a large scoop of chickpea-brussels mixture and flatten it down with a fork. Top with sliced apple, vegan cheese and the other slice of bread. 5. Cook sandwiches over medium-low heat until golden brown and crispy, about 2 – 3 minutes. Flip and cook again until crispy. 6. Slice sandwiches in half and enjoy!
Serving Size: 4 Nutritional Information: Calories 530, Protein 20g, Fat 18g, Carbs 81g *For less carb, use low calorie wrap or tortilla and omit bread!
Copyright
Rebecca Louise
LEAN, MEAN VEGGIE PROTEIN MACHINE! Dinner: Vegan Quinoa Chili GROCERY LIST quinoa olive oil garlic onion black beans
crushed tomatoes bell peppers chili powder dried oregano dried parsley
garlic salt and sugar salt and pepper red pepper flakes corn cilantro
Ingredients: 1 cup quinoa 2 cups water 2 tbsp olive oil 6 cloves garlic, minced 1 1/2 cups chopped onion 2 cans black beans, drained 2 28 oz cans crushed tomatoes 2 bell peppers, roughly chopped 1 tbsp chili powder
1 tsp dried oregano 1 1/2 tsp dried parley 2 tsp sugar garlic salt salt and pepper red pepper flakes, to taste 2 cans golden sweet corn cilantro for garnish
Instructions: 1. Cook the quinoa according to the instructions on your box/bag. 2. While the quinoa is cooking, heat the olive oil in a large pot and cook the garlic for a minute, stirring constantly. Add in the chopped onions and cook till translucent. Mix in the black beans, crushed tomatoes, bell peppers, chili powder, oregano, and parsley. Stir in the sugar (it will take away any acidity from the tomatoes). 3. Season with plenty of garlic salt, salt and pepper, and red pepper flakes and let cook on medium heat for 25 minutes. 4. Stir in the quinoa and corn and let cook for an additional 10 minutes. Serve hot!
Serving Size: 6 Nutritional Information: Calories 320, Fat 7.4g, Saturated Fat 0.8g, Carbohydrates 56g, Sugar 4.1g, Fiber 11g, Protein 12.4g, Cholesterol 0mg Copyright
Rebecca Louise
