High Protein, Budget-Friendly What I Eat In a Day Vegan
Recipes in this Video
This dish combines elements from Mediterranean and Asian cuisines, showcasing the versatility of chickpeas and cashews. Broccoli is a staple vegetable in many cultures, and when paired with protein-rich chickpeas and crunchy cashews, it creates a satisfying meal. This skillet dish is a modern take on healthy eating, allowing for quick preparation while delivering a burst of flavors and nutrients. It's popular among those seeking plant-based options and has been embraced in various culinary adaptations worldwide.
Ingredients
- ●broccoli
- ●cashews
- ●chickpeas
- ●olive oil
- ●garlic
- ●onion
- ●soy sauce
- ●ginger
- ●red pepper flakes
- ●lemon juice
- ●salt
- ●black pepper
- ●cilantro
- ●cooked rice
Instructions
- 1Heat olive oil in a large skillet over medium heat until shimmering.
- 2Add chopped onion and sauté until translucent, about 3-4 minutes.
- 3Stir in minced garlic and grated ginger; cook until fragrant, about 1 minute.
- 4Add broccoli florets and cook until tender, about 5-7 minutes.
- 5Incorporate drained chickpeas and cashews, stirring to combine.
- 6Pour in soy sauce and sprinkle with red pepper flakes; mix well.
- 7Cook for an additional 2-3 minutes, allowing flavors to meld.
- 8Remove from heat and drizzle with lemon juice.
- 9Season with salt and black pepper to taste.
- 10Garnish with chopped cilantro before serving.
- 11Serve over cooked rice.
Ingredient Alternatives
cashews
Healthier: almonds
Cheaper: peanuts
Almonds provide healthy fats and protein, while peanuts are more budget-friendly.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil is healthier with a higher smoke point, while canola is more economical.
soy sauce
Healthier: tamari
Cheaper: coconut aminos
Tamari is gluten-free, while coconut aminos are lower in sodium.
chickpeas
Healthier: lentils
Cheaper: canned beans
Lentils are high in protein and fiber, while canned beans are often less expensive.
Techniques
Equipment
Ingredients
- ●1 cup quinoa
- ●2 cups vegetable broth
- ●1 cup black beans, drained and rinsed
- ●1 cup corn, fresh or frozen
- ●1 red bell pepper, diced
- ●1 avocado, sliced
- ●1/4 cup fresh cilantro, chopped
- ●1/4 cup BBQ sauce
- ●1 tbsp olive oil
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/2 tsp black pepper
Instructions
- 1Rinse the quinoa under cold water and drain.
- 2In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is fluffy and liquid is absorbed.
- 3In a skillet, heat olive oil over medium heat. Add diced red bell pepper and sauté for 3-4 minutes until softened.
- 4Add black beans, corn, cumin, salt, and pepper to the skillet. Cook for an additional 5 minutes, stirring occasionally.
- 5Once the quinoa is cooked, fluff it with a fork and divide it into serving bowls.
- 6Top each bowl with the sautéed vegetable and bean mixture.
- 7Drizzle BBQ sauce over the top of each bowl.
- 8Add sliced avocado and sprinkle with fresh cilantro before serving.
Equipment
Ingredients
- ●1 medium head of green cabbage, chopped
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●2 tablespoons olive oil
- ●1 medium onion, sliced
- ●3 cloves garlic, minced
- ●1 teaspoon ground cumin
- ●1/2 teaspoon smoked paprika
- ●Salt to taste
- ●Pepper to taste
- ●1 tablespoon lemon juice
- ●Fresh parsley for garnish
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add sliced onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add chopped cabbage to the skillet and stir well to combine with the onion and garlic.
- 5Cook the cabbage for about 10 minutes, stirring occasionally, until it starts to soften.
- 6Add the drained chickpeas, ground cumin, smoked paprika, salt, and pepper to the skillet.
- 7Continue to cook for another 5-7 minutes, stirring occasionally, until the chickpeas are heated through and the cabbage is tender.
- 8Remove from heat and stir in lemon juice.
- 9Garnish with fresh parsley before serving.
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