BLOG NUTRITION, FOOD, WEIGHT, LIFESTYLE, HEALTH
July 3, 2013
A Week's Worth of High Protein, Indian & Vegetarian Dinners!
High-protein and vegetarian meal plans don't always go hand-in-hand. High-protein meal plans and traditional Indian cuisine are also not generally easy to come by. So I put my creative thinking cap on and developed five dinners you could do next week that meet all three of those needs! Best of all, they don't require a ton of time and they taste great. Enjoy!
1. Vegetarian Peanut Thai Wrap
- 3 oz. baked tofu (Such as Wildwood Brand)
- 1 cup baby spinach
- ½ cup shredded carrots
- ½ cup sprouts
- 1-2 tbsp. Thai peanut sauce (such as Trader Joe’s brand), ~50 cal. portion size
- 1 high-fiber wrap (Such as Flat Out brand)
Directions: add all ingredients to high fiber wrap, roll up & enjoy!
Nutrition info (yields 1 serving): 340 calories, 28g protein, 46g carbohydrate, 11g fat
2. Shiitake Mushroom and Tofu Patties with Roti & Veggies
Adapted from The Vegetarian Gourmet’s Easy International Recipes by Bobbie Hinman
Mushroom & Tofu patty recipe:
- 1 tsp olive oil
- 4 ounces shiitake mushrooms, stems discarded, caps finely chopped (~1 cup)
- 3 scoops unflavored protein powder (25g protein in each scoop)
- 3 cloves garlic, finely chopped
- 1 pound medium or firm tofu, thinly sliced and drained well between layers of paper towels
- 2 Tbsp reduced-sodium soy sauce
- Ground pepper, to taste
- Heat oil in a small nonstick skillet over medium heat. Add mushrooms and garlic. Cook, stirring frequently, until mushrooms are tender and fragrant, about 5 minutes.
- While mushrooms are cooking, place drained tofu and protein powder in a large bowl. Mash with a fork or potato masher. Add soy sauce and pepper and mash again.
- Add cooked mushrooms to tofu. Mix well. Divide mixture evenly and shape into 32 small patties, pressing mixture together firmly.
- Heat a large nonstick griddle or skillet over medium heat. Oil it lightly or spray with a nonstick cooking spray.
Place patties on griddle and cook until the bottoms are nicely browned. Turn patties several times, until nicely browned on both sides.
Nutrition Info: (Makes 6 servings, 1 serving = 4 patties): 185 calories, 31g protein, 5g total fat, 3g carbohydrate, 205mg sodium.
*Pair 1 serving protein patties with 1 roti or 1/2 whole-grain pita and 1 ½ cups non-starchy veggies (if stir-fried, made with max 1 tsp. oil) for a complete meal.
3. Spicy Indian-Style Scrambled Eggs with Lentils & Veggies
Recipe adapted from Food & Wine Magazine – Note: Contains Egg
- 1 large egg
- 4 egg whites
- ¼ tsp. turmeric
- 1/8 tsp. salt
- ½ tbsp. canola oil
- ¼ c. diced red onion
- 1 small green chile, seeded and finely chopped
- 1 minced garlic clove
- 1 ½ tsp. minced fresh ginger
- 1 small tomato, diced
- 2 tbsp. cilantro
- Whisk eggs, cumin, turmeric and salt in a bowl.
- Heat oil on non-stick skillet over medium-high heat.
- Add onion, chile, garlic and ginger. Cook until onion browns, approx. 3 minutes.
- Add tomato and pepper, cook for one minute.
- Reduce heat to medium-low and pour in egg mix. Cook, stirring constantly, until eggs are set, approximately one minute. Sprinkle with cilantro and enjoy.
Nutrition info, per serving (yields one serving): 245 calories, 12g fat, 10g carbohydrate, 24g protein, 2g fiber, 674mg sodium
*Pair 1 serving scrambled eggs with 1/3 cup cooked dal or lentils and 1/3 cup cooked brown rice and 1 ½ cups non-starchy veggies (made without oil) for a complete meal.
4. Vegetarian Chickpea & Protein Curry with Lassi, Veggies & Fruit
Recipe adapted from Allrecipes.com
- 2 tbsp. canola oil
- 1 package Morningstar Farms Grillers Crumbles (or other brand of similar crumbled protein)
- ½ cup onion, chopped
- 3 cloves garlic, crushed
- ½ tsp. cumin
- ½ tsp. black mustard seed
- 1 tsp. ground turmeric
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- 1 tsp. chili powder
- ¼ cup tomato puree
- ¼ c. drained chickpeas (garbanzo beans)
- 1 14-oz can diced tomatoes
- 1 cup vegetable broth
- 1 tsp. garam masala
- Heat 1 tbsp. oil in large skillet over medium-high heat. Cook crumbles per package directions, set aside.
- In same pan, heat 1 tbsp. oil over medium heat. Cook onion, garlic, cumin and mustard seed for 3-5 minutes, until onion is soft.
- Season with turmeric, cumin, coriander and chili powder. Mix in tomato puree, and then stir in crumbles, chickpeas, tomatoes and vegetable broth.
- Bring to a boil then reduce heat to medium-low, and simmer for 20-25 minutes.
- Remove from heat and mix in garam masala, then enjoy.
Yields: 4 servings curry
Sample Namkeen Lassi Recipe
- 2/3 cup plain non-fat yogurt
- 2/3 cup cold water
- 1/8 teaspoon salt
- Pinch roasted cumin powder.
- Place all the ingredients in a bowl and whisk.
- Blend until smooth.
- Serve immediately, enjoy!
Yields: 1 serving Lassi
*Pair protein curry with 1 serving Lassi, ½ cup berries and 1 cup non-starchy vegetables for a complete meal
5. Vegetarian Tandoori “Chicken” with brown rice, veggies & lentils
- 1 cup plain nonfat yogurt
- 1 tablespoon peeled fresh ginger, minced
- 2 cloves garlic, minced
- 1 tablespoon paprika (use some hot paprika, if desired)
- 1½ teaspoons coriander
- 1½ teaspoons cumin
- 1 teaspoon salt
- 1 teaspoon freshly ground black pepper
- ¾ teaspoon cayenne, or to taste
- 2, 7 oz. packages Gardein Chick’n strips (or similar vegetarian 'chicken strip' product, unbreaded)
- In a small bowl, combine the marinade ingredients
- Coat the chicken alternative pieces with the marinade, rubbing some of the marinade into the pieces. Place the chicken alternative in a bowl, cover the bowl tightly with plastic wrap, and place the chicken in the refrigerator to marinate for about 2 hours.
- Preheat grill.
- Place the chicken alternative pieces on the grill, and cook the chicken for ~ 3 minutes on one side. Turn the pieces over and grill them on the other side for ~ 3 minutes. Serve atop rice if desired.
Yield: 6 servings
*Pair 'chicken' with ½ c. brown rice, 1/3 c. lentils and 1 ½ cups non-starchy veggies for a complete meal