High Protein Vegetarian Cook Book

7/24/2019 High Protein Vegetarian Cook Book

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JORDAN'S HIGH-PROTEIN

VEGETARIAN COOKBOOK


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POACHED EGGS WITH

TOMATO SWISS CHARD

& CHICKPEAS

1 tablespoon olive oil

4 cloves garlic, minced

1 white onion, diced

1/2 cup chickpeas, drained

1 can diced tomatoes1 teaspoon cumin

1 1/2 teaspoons cinnamon

2 teaspoons paprika

1/2 tablespoon red pepper flakes

2 cups Swiss or red chard, chopped

6 eggs

Fresh basil, for garnish

20 grams of protein

40 percent daily fiber

350 calorie meal

INGREDIENTS QUICK FACTS

Preheat oven to 400F.

Heat oil in ovenproof skillet over medium heat. Add onion and garlic and

saut for five minutes. Add chickpeas and saut for another three minutes.

Add diced tomatoes, cumin, cinnamon, paprika, red pepper flakes, and

bring to a boil. Turn the heat down to simmer for 10 minutes.

Add Swiss chard and cook down for about one minute.

Make six little wells in the tomato and chard mixture, and add eggs to the

skillet slowly.

Move the skillet to the preheated oven, and bake for 15 to 20 minutes or

until the whites are set.Remove from oven, sprinkle with basil, serve, and enjoy.

DIRECTIONS


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21 grams of protein


385 calorie meal

QUICK FACTS1 frozen veggie burger

1/2 cup black beans, cooked

1 small head romaine lettuce,

chopped

1/3 cup brown rice, cooked

1/4 cup salsa, divided

1 ounce low-fat cheddar

cheese (or 1/2 ounce full-fat

cheddar cheese)

INGREDIENTS

Microwave your veggie burger according to package

instructions, and set aside. Then, microwave yourblack beans for 30 to 45 seconds until evenly heated.

Start assembling your salad layer by layer starting

with romaine, then brown rice, black beans, and half

your salsa.

Slide on your veggie burger, add the remainder of your

salsa, and sprinkle the shredded cheese on top.

Enjoy immediately, or pack up for lunch tomorrow.

DIRECTIONS

VEGGIE

BURRITO BOWL


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Combine the soy sauce, rice wine vinegar, and fresh

ginger in a small bowl. Mix well and refrigerate.

Heat sesame oil in a large skillet or wok over medium-

high heat.

Add the red peppers and zucchini, and cook for about 3

minutes.

Add the mushrooms, tofu, and garlic, and cook for

another 2 minutes, stirring well to make sure the garlic

doesn't burn.

Add the broccoli slaw to the skillet, pour the soy-ginger

sauce into the skillet, and stir to combine all the

vegetables into the slaw. Continue stirring for about 4

minutes, or until the broccoli slaw starts to soften.Serve with sesame seeds and enjoy.

DIRECTIONS

For the stir-fry sauce:

1 1/2 tablespoons reduced-sodium

soy sauce

2 tablespoons rice wine vinegar

2 tablespoons ginger, grated with

microplane

For the broccoli slaw stir-fry:

1 1/2 tablespoons sesame oil

1/2 red pepper, diced

1 zucchini, diced

1/2 cup mushrooms, sliced

1/2 cup baked or braised tofu

2 cloves garlic, minced4 cups broccoli slaw

Sesame seeds, to garnish

INGREDIENTS

24 grams of protein


345 calorie meal

QUICK FACTS

BROCCOLI

SLAW

STIR FRY


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Pour the olive oil in a small pan and add the tomatoes andbeans. Sprinkle with a little salt and pepper and saut for five

minutes on medium-low heat. Lower heat to low for two

minutes.

In a small bowl, beat the eggs, basil, and a little salt and pepper.

Slowly pour the egg mixture into the pan with the tomatoes and

beans. Add the cheese and give it a few stirs. Cover and let cook

for 15 to 20 minutes or until the frittata puffs up slightly and is

totally cooked on top.

Place the frittata on a large plate, cool for a few minutes, cutinto eight wedges, and serve warm.

DIRECTIONS

1 tbsp. olive oil

2 cups cherry tomatoes, halved

1 cup black beans

8 eggs

1 tbsp. fresh basil leaves, chopped

(I used purple basil)

Salt and pepper

2 oz. mozzarella cheese, cubed

13 grams of protein


189 calorie meal

QUICK FACTSINGREDIENTS

BEAN & BASILFRITTATA


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Drain one can of beans, reserving the liquid, and mash the

beans in a medium bowl.

Drain the second can and add it to the bowl along with the

breadcrumbs, eggs, pepper, and garlic powder.

If necessary, add a little of the bean liquid until the mixture

holds together but is not wet.

Divide into six equal portions and shape them into four-inch

patties.

Warm the buns in a 300F oven for about five minutes.Meanwhile, heat 1/4 cup olive oil or canola oil in large skillet

over medium heat. Add the patties and cook, turning only

once, until a crisp brown crust forms on both sides, about six

minutes total.

If you want to add cheese, add it to the top of your burger

after you've cooked for six minutes. Cover the skillet, turn

the heat to low, and let the burgers continue to cook until the

cheese melts.

Remove buns from oven, assemble your burgers, and top with

condiments as desired.

DIRECTIONS

1 tbsp. olive oil

2 cups cherry tomatoes, halved

1 cup black beans

8 eggs

1 tbsp. fresh basil leaves, chopped

(I used purple basil)

Salt and pepper

2 oz. mozzarella cheese, cubed

22 grams of protein


520 calorie meal

INGREDIENTS QUICK FACTS

SIMPLE BEAN BURGER


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Heat the oil in a large pot over medium heat. Add the onionand cook, stirring occasionally, until softened, about 5

minutes.

Add the garlic, potatoes, coriander, cumin, oregano,

cayenne, and tomato paste and cook, stirring, for 30 seconds.

Add the broth and kale and cook, stirring occasionally, to

wilt the kale.

Stir in the bell pepper, tomatoes with their juices, chickpeas,

and salt, and simmer until the vegetables are tender, about

20 minutes, adding a little more broth if desired.Taste and adjust the seasonings if needed. Serve hot.

1 tablespoon olive oil

1 large yellow onion

3 garlic cloves, minced

2 russet potatoes, peeled and cut

into 1/2-inch dice

2 teaspoons ground coriander1 teaspoon ground cumin

1/2 teaspoon dried oregano or

marjoram

1/2 teaspoon cayenne pepper

2 tablespoons tomato paste

2 cups vegetable broth, plus more

if needed

6 cups chopped stemmed kale

1 red or green pepper, chopped

1 (14.5-ounce) can of diced

tomatoes, undrained

1 (15.5 ounce) can chickpeas

1/2 teaspoon salt

24 grams of protein


502 calorie meal

DIRECTIONS

QUICK FACTSINGREDIENTS

CHICKPEA

&

KALE STEW

High Protein Vegetarian Cook Book

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