high protein vegan meals (soy-free options)
Recipes in this Video
Chickpea scramble is a popular vegan alternative to scrambled eggs, originating from the need for plant-based protein sources. This dish highlights the versatility of chickpeas and is often enjoyed for breakfast or brunch. With its savory spices and vibrant vegetables, it has gained popularity in various cuisines around the world, making it a staple for those seeking a healthy, meat-free meal.
Ingredients
- ●chickpeas
- ●olive oil
- ●onion
- ●garlic
- ●bell pepper
- ●spinach
- ●turmeric
- ●cumin
- ●paprika
- ●black pepper
- ●salt
- ●nutritional yeast
- ●lemon juice
- ●fresh parsley
Instructions
- 1Drain and rinse chickpeas, then mash slightly with a fork or potato masher.
- 2Heat olive oil in a skillet over medium heat until shimmering.
- 3Add chopped onion and sauté until translucent, about 3-4 minutes.
- 4Stir in minced garlic and cook for 1 minute until fragrant.
- 5Add diced bell pepper and cook until softened, about 3-4 minutes.
- 6Add the mashed chickpeas to the skillet and mix well with vegetables.
- 7Sprinkle in turmeric, cumin, paprika, black pepper, and salt; stir to combine.
- 8Cook for 5-7 minutes, stirring occasionally, until heated through.
- 9Fold in fresh spinach and cook until wilted, about 2 minutes.
- 10Remove from heat and stir in nutritional yeast and lemon juice.
- 11Garnish with chopped parsley before serving.
Ingredient Alternatives
nutritional yeast
Healthier: ground flaxseed
Cheaper: dried breadcrumbs
Ground flaxseed adds fiber and omega-3s, while breadcrumbs are more economical.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil is heart-healthy, while canola oil is budget-friendly.
Techniques
Equipment
Also Known As
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 cup cherry tomatoes, halved
- ●2 tbsp olive oil
- ●1 tsp ground cumin
- ●1 tsp smoked paprika
- ●1/2 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●4 slices of whole grain bread
- ●Fresh parsley, for garnish
- ●Lemon wedges, for serving
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a mixing bowl, combine the chickpeas, cherry tomatoes, olive oil, cumin, smoked paprika, garlic powder, salt, black pepper, and red pepper flakes. Toss until well coated.
- 3Spread the chickpea and tomato mixture on a baking sheet in a single layer.
- 4Roast in the preheated oven for 20-25 minutes, or until the chickpeas are slightly crispy and the tomatoes are blistered.
- 5While the chickpeas and tomatoes are roasting, toast the slices of whole grain bread until golden brown.
- 6Once the chickpeas and tomatoes are done, remove them from the oven and let them cool slightly.
- 7Top each slice of toasted bread with the roasted chickpea and tomato mixture.
- 8Garnish with fresh parsley and serve with lemon wedges on the side.
Equipment
Ingredients
- ●1 lb ground beef
- ●1 can (15 oz) kidney beans, drained and rinsed
- ●1 can (15 oz) diced tomatoes
- ●1 packet chili seasoning mix
- ●1 cup beef broth
Instructions
- 1In a large pot over medium heat, brown the ground beef until fully cooked, about 5-7 minutes.
- 2Drain excess fat from the pot.
- 3Add the diced tomatoes, kidney beans, chili seasoning mix, and beef broth to the pot.
- 4Stir well to combine all ingredients.
- 5Bring the mixture to a boil, then reduce heat to low.
- 6Cover and let simmer for 20-30 minutes, stirring occasionally.
- 7Taste and adjust seasoning if necessary.
- 8Serve hot, garnished with your choice of toppings like cheese or sour cream.
Equipment
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