Vegetable Protein Recipe #1
This recipe is VERY simple and quick to make. The ingredient list is short and you may even have most of it in your kitchen already. This recipe is also VERY flexible. You can use different vegetables, and yes you can even add meat :) just remember that if you add more of anything increase the sauce to match.
Total recipe calories and protein - 1516 calories 101 protein
5 individual meals average - 303 cal 20 protein
10oz Whole wheat pasta (your choice, I used Fusilli to help hold the sauce better)
2 cups broccoli florets
2 cup carrots (small rounds or julienned)
2 teaspoons sriracha Sauce
4 tablespoons soy sauce (I used “Braggs” Liquid Amino’s a soy sauce substitute, to extremely cut down on salt. )
2 tablespoons natural peanut butter
2 garlic cloves minced
Optional protein additions
-To stay vegetarian/vegan you could add
Tofu - cubed or strips
Tempeh - cubed or strips
-If meat is your game (get it? “game” just a little funny I smiled at myself)
Pre-cooked chicken – cubed or cut into small strips
Pre-cooked pork – cubed or cut into small strips
In a large enough pot to hold all the ingredients above cook the pasta according to the package directions.
While you are waiting for the water to boil, cut up the broccoli and carrots. (I cut the broccoli into individual florets and julienned the carrots)
In a small bowl mix together the sriracha, soy sauce, natural peanut butter and the minced garlic. Stir until it is all evenly mixed together.
Two minutes before pasta will be done add your carrots and broccoli to the water
Check the noodles for your preferred doneness. (I prefer my noodles a bit more al dente or having a bit more tooth) Once the noodles are done pour the entire pot of water, noodles, broccoli and carrot into a strainer making sure as much of the water as possible is strained out.
Return the noodles, broccoli and carrots back into the pot and pour the sauce you made earlier over the top. Slowly mix all of the ingredients together over a low heat allowing the sauce to coat everything. If you are using any of the forms of precooked added protein such as the tempeh or chicken listed above, this is when you would add those ingredients.
Makes approximately 5-6 servings