Today I will be sharing with you 2 whole food plant based recipes that are high in protein and gluten free and under 500 calories!. Simple ingredients and easy to make. The full recipe will be below.
#wfpb #plantbasedprotein #lowcalorie
HIGH PROTEIN PASTA
56 grams (about 1 cup) red lentil pasta
1/2 pound steamed broccoli
1 cup finely chopped kale
1 tomato chopped
1 Tablespoon oil free hummus
1 Tablespoon tomato paste
2 Tablespoons nutritional yeast
retain 1/2 cup of the cooking water
salt and pepper to taste
Cook pasta per package directions
Drain the pasta
In the same pot add the cooking water, tomato paste and hummus and mix well. Add the rest of the ingredients and mix well. Put the lid on the pot and let the heat from the pasta wilt the kale a bit.
1 serving Calories 497 Protein 38.5 grams
VEGAN CHICKEN, RICE AND VEGGIES
60 grams of soy curls
2 cups of steamed mixed veggies
2 cups veggie broth
1 Tablespoon cornstarch mixed with one Tablespoon water
1 to 1 1/2 tsp Trader Joes chickenless season salt
or use salt, onion powder, garlic powder to taste
1/2 cooked rice
Start by rehydrating the soy curls in a bowl covered with warm water for ten minutes. After 10 minutes, drain and squeeze our excess water.
In a preheated non stick skillet add 1 to 2 T of veggie broth and add soy curls. Season to taste and let cook for a few minutes adding water as needed until the soy curls get a bit of color.
Add the veggie broth and veggies and bring to a boil then turn down to a simmer for about 5 minutes. Then add the cornstarch slurry to the pan and stir until the sauce thickens a bit. Check to see if you need to add anymore seasoning. Serve with the rice.
One large serving Calories 482 Protein 37.4 grams
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Here’s the current situation pouring rain today I’ll be making two high protein recipes both are under 500 calories so stick Around so as you can see I’m having a little bit of a different weather day than I did a couple weeks ago when it was in the 70s now we’re having high winds rain we’re going to have rain for the next few days probably going to be flooding you’ll probably hear sirens in
The background um there’s a lot of power outages so I’m just going to film as long as I can if this is the first time visiting my channel my name is Debbie and I’m an RN and I follow a whole food plant-based way of eating if that interests you please subscribe and you
Can also follow me on Instagram for more plant-based content be sure to check out the links below there I will have the full recipes and all the resources I offer those of you that have been following me for a while know that I’ve been adding more protein to my recipes
Because I have been feeling a little bit tired and just not a lot of energy wasn’t sleeping well and was having a harder time in the gym so I did some research and found that as we get older it’s harder for us to absorb protein and other nutrients and it’s important to
Add more protein so you will be seeing recipes that are a little bit higher in protein I know that I will probably lose some subscribers and that’s okay I’m not for everyone but I know that I will gain new followers and I think it’s really important for me to be truthful and
Authentic and show you what I am doing I’m still a starch solution gal still eat my potatoes still eat my rice eat my green veg but I’m just adding protein to the mix so it’s not a huge departure I know there’s some hardcore starch solution people out there and maybe they
Don’t agree with what I’m doing and that’s fine I want everyone to do what works best for them so before we start the recipes just want to give you a little hint here I’m going to be doing a high protein pasta recipe and then I’ll be doing a vegan chicken vegetable and
Rice dish all right let’s get started so I’ve got some water boiling I’m going to be using some red lentil pasta this is 84 G which is about a cup and we’re going to get 21 g of protein from this pasta and this is going to be serving one
Person all right we’re going to let this cook for about 7 minutes so I drained the pasta I retained a half a cup of the cooking water so you want to put that in there we’re adding 1 tbspoon of hummus a tablespoon of tomato paste and then you’re just going to stir
This around and this is going to make like a little sauce so you want to just get it all incorporated then we’ll add our pasta back in we’re going to add in a half a cup excuse me 1 cup of chopped kale I’ve got about a half a pound of steamed broccoli
One chopped tomato and you’re just going to mix this all together get it all coated with this sauce I’m going to add in a couple tablespoons of nutritional yeast if you don’t like this stuff then don’t put it in and if you want a little bit more of the sauce you could
Have you could add more water if you want a little bit more but I this is good for me and you’ll get everything coated and then I like to just put the Li on and just let it sit there for a couple minutes so the kale gets a little
Wilty and then we’ll give it a taste okay here we go look at this big bowl of food if this doesn’t fill you up I don’t know what will this comes in at 38 1 12 gram of protein and 497 calories so we’re under the 500 calories and good
Amount of protein so let’s give this a taste mhm it’s so good of course you’re you’re going to want to do salt and pepper to taste and you can add whatever kind of spices you want I just did a little bit of garlic salt and some pepper and it’s great so
So you can still eat your starch solution way and have higher protein and feel satiated and it’s low fat and it’s under 500 calories okay I still have power so let’s move on to the next recipe so for this chicken and rice dish I’m going to be using soy curls and I
Use these Butler soy curls and these are just whole non Jam Mo soybeans okay they’re dehydrated we’re going to rehydrate them and they have a great texture and this is going to go into our chicken dish I’m going to be using a half a package of Frozen mixed
Vegetables the soy curls and some Veggie broth and then we’re going to have it with a little bit of rice so it’s going to be a complete meal here you’re going to have your protein your starches and your veg so I’m going to just rehydrate these and all you need to
Do is just pour some warm water on them let them sit for about 10 minutes and they’re just going to plump up beautifully once they’re rehydrated you’re going to want to uh drain off the excess moisture squeeze them out a little bit and then we’re going to fry
Them up on the stove and then I’ll show you how we put it all together now you can see how much these plumped up and they’re very chicken like all right I’m going to go drain these and then I’ll meet you over at the store stove all
Right I have about a tablespoon of vegetable broth heating up in this pan and then I’m just going to add in my soy curls and I’m on medium heat and then we’re just going to let this cook for a little bit you just want to get a little color on
Them so we’ll let these go for a few minutes we also want to season them up I’m going to be using this vegan chicken list seasoning salt it’s got salt onion powder turmeric and garlic powder now you don’t have to have this particular one but you can just season it with salt
Onion powder turmeric and garlic powder so I’m just going to sprinkle some of that on here and it’s just like tofu you really want to season it well or just like real chicken it doesn’t really have a taste you need to put seasoning on it so same principle
Here I’m going to add another tablespoon of Veggie broth and we’ll season it more as we go along one more all right we’ll let this go for another minute or two now I’m going to add in about two cups of Veggie broth I’m going to add half this bag I
Get this bag at my Aldi for 98 cents and it’s carrots corn green beans peas so I’m just going to throw this in about half the [Applause] bag and we’ll want to season it up a little more and once it comes up to a
Boil I did turn up the heat we want it to come to a boil and then I’m just going to let it simmer for a few minutes just so all the flavors get in there and then I’m going to add a little slurry here of corn starch and water cuz
I want it to be a little bit thicker and that also helps everything coat better onto the veggies and I just love that all right here we go finished product this comes in at 22 g of protein and 392 calories it is a huge play of
Food it’s going to keep you full you’ve got your protein your carb cars your fats got I’ve got some rice in the middle here so it’s really a balanced meal and it’s going to really keep you full so let me give this a taste M so good one more
Bite it’s a very kind of a cozy kind of a meal I love the um the thicken little sauce there so it kind of reminds me of like a stew I don’t know it’s really great in this Colder Weather so that plate of food is going
To really keep you full and one thing that I’ve really noticed by adding more protein to my meals is that I’m not hungry I Stay full longer I was staying full pretty well with just my veggies and my starch but this really I mean I’m really surprised and I’m really happy
About it I just feel a lot more energized throughout the day and it’s just really working out for me so I know this is a change for some of you and I hope you stick around while I navigate this myself this is new to me uh I’ve just started doing this adding more
Protein so I’m going to make some mistakes along the way I don’t know everything but what I learn I’ll share with you and if you’re in the same boat with me if you’re you know in your 60s 7s and you feel like you need some more
Protein I want to show you these meals and they’re going to be still low calorie you’ll still be able to lose weight weight and you’re going to retain your muscle mass because that’s what is so important for us as we get older is to have that muscle mass I mean losing
Weight is one thing you really want to lose fat because if you’re just losing weight you could be losing muscle mass and that’s something as we get older we do not want to do you want to retain that muscle mass so that as you get older you can remain strong and that way
You’ve got good core strength if you’re working out out and all that’s going to help you avoid Falls and Falls will help you avoid like hip fractures none of us want that so I’m doing this for my own health if you want to follow along with me that’s great I really appreciate that
If you like this video if you learn something please give it a like and share it with your friends and if you’ve made it this far in the video just comment below with a smiley face and that way I know you made it to the end
With me and I really appreciate it and remember all my recipes are good for you they’re good for the animals and the good for the planet and what you put on your plate determines your fate and your weight until next time thank you