Category Archives: meatless protien

Harira Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegetarian by
  • PREP TIME: 20 MINUTES
  • COOK TIME: 40 MINUTES
  • TOTAL TIME: 1 HOUR
  • YIELD: 6-8 SERVINGS (or 10 cups)

DESCRIPTION

Harira is hearty, full of protein and loaded with nutrients.  This healthy one-pot meal is deeply flavorful due to warming the fragrant spices. You can easily adapt this to gluten-free and vegan if you desire. I found this recipe on feastingathome.com and it’s oh, so flavorful!

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 stalks of celery, inner leaves are fine, chopped small
  • 4 cloves garlic, chopped
  • 1 1/2 teaspoons dried ground ginger
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon turmeric
  • 2 teaspoons cumin
  • 1 teaspoon smoked paprika
  • 1/4-1/2 teaspoon cayenne
  • 6 cups broth, vegetable or chicken or water
  • 1 28 ounce canned, whole or crushed tomatoes
  • 1 cinnamon stick (or 1/4 teaspoon ground cinnamon)
  • a tiny pinch of saffron (optional)
  • 1-2 teaspoons sea salt (see note)
  • 1/2 cup red lentils, dry
  • 1/2 cup brown or green lentils, dry
  • 1 1/2 cups (1 15- ounce can) chickpeas (garbanzo beans) cooked
  • 2 teaspoons honey (if needed)
  • 1/4 pound capellini pasta, broken into approximately 1-inch pieces
  • 1/2 cup chopped cilantro, stems are great
  • 1/2 cup parsley

Serve with lemon wedges, a swirl of yogurt (if desired) and dates on the side.

INSTRUCTIONS

  1. Saute onions for 5 minutes in olive oil, over medium heat.
  2. Add celery, garlic, ginger, pepper, turmeric, cumin, smoked paprika and cayenne.  Stir for another minute.  Sautéing the spices allows them to bloom and deepen in flavor.
  3. Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley.  Bring to a simmer, cover with a vented lid, for 30 minutes.
  4. Add Chickpeas and pasta cook 5-10 minutes more.  (see notes)
  5. Add honey and remaining fresh herbs.

NOTES

If you plan to save the soup for eating later or freeze it, cook the pasta separately and add it in per serving.  Especially good for some of the gluten-free varieties of pasta that tend to break down more easily.

Salt will depend on the broth used and the amount in canned chickpeas- so salt to taste.

Variations: Throw in chard, kale, spinach or other greens. Use cooked rice instead of pasta. Use orzo pasta instead of broken capellini. Add seared lamb, beef, or chicken.

NUTRITION

  • Serving Size: 1 1/4 cups
  • Calories: 261
  • Sugar: 6.2 g
  • Sodium: 340.2 mg
  • Fat: 5.6 g
  • Saturated Fat: 0.9 g
  • Carbohydrates: 41.9 g
  • Fiber: 7.2 g
  • Protein: 13.2 g
  • Cholesterol: 0 mg

Baja Quinoa Salad for Two

Posted in 30 minute meals, AP's Favorites, bbq, brunch, dairy-free, entertaining, gluten free, keto, low-carb, meatless protien, mexican, salad, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian by

Baja Quinoa Salad

yield: 2 PEOPLE prep time: 30-40 MINUTES

Great for a healthy and refreshing lunch!  I sometimes, double or triple it for an outdoor barbecue with friends and family.  This is a festive south of the border twist on a traditional quinoa salad.  It’s also great served with grilled sliced chicken tossed in. 

INGREDIENTS

CUMIN-LIME VINAIGRETTE

  • 1/4 cup freshly squeezed lime juice
  • 1  tablespoon Dijon mustard
  • 1  tablespoon ground cumin
  • 1-2 garlic cloves (minced or pressed)
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • Pinch crushed red pepper flakes (optional)
  • 1/2 cup extra virgin olive oil

SALAD

  • 1 cup cooked quinoa
  • 1 cup shredded cooked chicken breast (optional)
  • 1/2 red pepper, 1/4 inch diced
  • 2 green onions, sliced (white and about 1/2 of the green part)
  • 1/3 cup chopped fresh cilantro (plus a few sprigs for garnish)
  • 1 avocado, thinly sliced (optional)
  • lime wedges for spritzing
  • salt and pepper to taste

INSTRUCTIONS 

CUMIN LIME VINAIGRETTE

  • In a blender or food processor, combine all the dressing ingredients.
  • Blend until combined and smooth.

This recipe makes almost 1 cup of dressing so you will have extra. Leftover dressing stays great in the fridge for a few days! Store it in a sealed container.

SALAD

  • Cook the quinoa and allow to cool*
  • Add the chopped ingredients (and shredded chicken if including)
  • Drizzle with 2-4 tablespoons of the vinaigrette and toss. Taste and add a little more as you like.
  • Refrigerate the salad for 15-20 minutes if you can, as this allows the flavors to meld together.
  • Serve the salad on small plates or in bowls.
  • Top with the sliced avocados and fresh cilantro sprig.
  • Garnish with a lime wedge. 

Enjoy!

*   One cup of dry quinoa yields about three cups of cooked quinoa.  I often make more than I need as it stores well in the fridge for several days and can be added to other recipes to add additional protein and fiber.

Thai Coconut Curry Lentil Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, Weeknight Meal, weight loss ideas by
I love this simple recipe from the Modern Proper. It’s the perfect dairy free, easy peasy nutritious soup that’s perfect for your Meatless Monday dinner. It whips up in a flash and is packed with flavor. I think you will love it too!
  • Serves: 4-8
  • Prep Time:  15 min
  • Cook Time:  30 min
Coconut Curry Lentil Soup
Dairy Free Meatless Monday Soup packed with flavor

Ingredients

  • 1.5 cups dried green lentils
  • 2 (13.5 oz) cans coconut milk (I use lite)
  • 6 cups low sodium chicken stock or vegetable broth (for vegan)
  • 2 cups sweet potatoes, about 2 small potatoes, peeled and 1 1/2″ cubed
  • 4 cups packed kale, stems removed and torn into 2″ pieces
  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp salt (or as per your taste)
  • 1 tbsp fresh ginger, grated
  • 3 tbsp yellow curry powder
  • 1 cinnamon stick, or 1/2 tsp ground cinnamon

Method

  1. In a 5 quart soup pot, heat olive oil over medium heat. Add onions and sauté until translucent (about 5 minutes). 
  2. Add all other ingredients except for kale and bring to a boil before reducing to a simmer. 
  3. Allow the soup to simmer covered for 20 minutes.
  4. Add in kale and simmer uncovered for another 5-10 minutes. Serve with warm bread and enjoy! 

If using a slow-cooker, add all ingredients (except kale) and cook on low for 4 hours. Add kale for the last 30 minutes of cook time.

Nutrition Info

  • Calories 506 (if serving 4)
  • Protein 17 g
  • Carbohydrates 48 g
  • Total Fat 28 g
  • Dietary Fiber 13 g
  • Cholesterol l0 mg
  • sodium 327 mg
  • Total Sugars 15 g

Lentil soup is packed with nutrition, and this one in particular packs a nutritional punch. Vegan and vegetable-loaded, it’s a healthy, hearty power house. Here’s why lentils are so good for you:

  • Eating lentils may help to lower cholesterol, and having low cholesterol is associated with a lower risk for heart disease.
  • High in insoluble fiber, lentils take a long time to digest. This means that they can help to stabilize your blood sugar, and just generally are good for your digestive health.
  • Lentils are an excellent vegan source of protein! 26% of the calories in lentils come from protein. For this reason, lentils make a great vegan or “meatless Monday” option.
  • They’re also a great source of iron.