[gourmet-spicy-veg] One Week at a Time

[Guest guest]

Some good protein sources are lentils, beans, quinoa, tofu, nuts and seeds and

avocados. 

 

Some menu ides:

 

Hummus with tahini has all the essential amino acids so that's a good protein

snack.  It's also very yummy on veggie burgers.  Speaking of which, veggie

burgers with all the toppings (onions, cheese, tomato, lettuce, sauteed onions,

mushrooms).  Burritos with rice and beans/and or avocados.  Any soup or stew

you would usually have meat in, just leave the meat out and add quinoa, lentils,

beans or tofu.  I make a veggie pot pie (celery, potatoes, carrots,

asparagus, peas) leaving out the meat and then I add quinoa or tofu for

protein.  I use the puff pastry in the freezer section and put it on top and

bake.  Or you can make veggie stew and dumplings in the same way.  Pasta with

white beans or chickpeas.  Baked tofu with braised greens (collard, kale or

mustard) served with rice or noodles seasoned with soy sauce, ginger, sesame oil

etc.  A quick veggie chili with canned tomatoes, beans, onions, celery and I

add quinoa to this.  You can

serve that with pasta or rice as well for variety.   Spaghetti with veggie

meatballs or lentils.  A bowl of quinoa with a little olive oil and veggies.

Risotto made with veggie stock, parmesan cheese, and whatever veggies you like

(mushrooms and asparagus).  I'm not sure how much protein risotto has but it's

a nice meal.  Eggs are always an easy source of protein if you like eggs.  A

quick omelette served with rice is an easy meal. I like hotsauce on mine.  I

often buy frozen cheese pizzas and then add veggies to that.  Blackeyed peas

with rice and greens.

 

If you like tofu, you can cook it and then freeze it so it's on hand for adding

to sandwiches or soups or whatever.  I love baked tofu.  You can add it to

soba noodles or ramen, add whatever veggies and that's a quick meal. 

 

Think about anything you would normally make and think if you can just

substitute one of the protein ingredients above. 

 

I love quinoa.  It's such an easy protein source and really unobtrusive.  I

had never eaten it before I became vegetarian but it's so quick and easy.  You

just need to make sure to wash it before cooking it.  I also use the Better

Than Bullion No Chicken Stock and I use a lot of the Rapunzel vegetable bullion

cubes for veggie broth.

 

One more suggestion, there are veggie cookbooks that cater to quick meals and a

small number of ingredients.  Try the library or amazon.   

http://www.amazon.com/Quick-Fix-Vegetarian-Healthy-Home-Cooked-Minutes/dp/074076\

3741/ref=sr_1_1?ie=UTF8 & s=books & qid=1264467946 & sr=8-1

 

Just some ideas off the top of my head.  I hope that helps.  Good luck.

 

 

 

 

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