In this video I share 2 healthy vegan meals under 500 calories, high protein, gluten free, weight loss and budget friendly. Full recipe below
TVP TACOS
1 cup TVP
1 cup water
1/4 cup fine diced onion
1/4 cup fine diced carrot
1 package taco seasoning
corn tortillas
lettuce
hot sauce or salsa
any other toppings of your choice
Add TVP to a bowl and add water and mix well and set aside for 10 minutes.
Next saute onions and carrots in a non stick pan on medium heat for 3-4 minutes. Next drain any excess water from the TVP and then add to the pan. Let cook for a few minutes stirring often.
Next add taco seasoning and 1/2 to 2/3 cup water depending on how saucy you want it. Turn heat down and simmer for 3 to 5 minutes.
Warm corn tortillas in microwave for 30 seconds or so until pliable. Add 2 Tablespoons of filling to each tortilla and top with favorite toppings.
Makes 6 tacos or 2 servings. Calories for 3 tacos 400 calories 28g protein.
SOY FREE TOFU
1 cup washed and dried red lentils
3 cups boiling water
3/4 tsp salt
To season tofu:
salt, onion powder, garlic powder, smoked paprika and nutritional yeast.
Start by soaking lentils in boiling water for 20 to 30 minutes.
Next add the lentils and the soaking water to a high speed blender and blend till smooth.
Next pour mixture into a pan. On medium heat start stirring mixture constantly. When it comes to a boil turn heat down and simmer and continue stirring until it becomes very thick and starts to pull away from the sides of the pan. Immediately pour into a glass 8 x 8 pan and smooth out and put the fridge for 3 to 4 hours.
Once set. flip dish over onto a cutting board and cube it up. Add cubes to a bowl and season to taste with salt, onion powder, garlic powder, smoked paprika and nutritional yeast. Then toss to coat all the pieces. Place on a lined baking dish and either air fry @400 for 20 minutes or bake in oven @ 400 degrees for 30 to 35 minutes. minutes flipping 1/2 way through.
Serve with veggies, rice and top with your favorite sauce.
Serves 3, Calories per serving with 2 cups veggies and 1/2 cup rice is 428 calories and 23 grams protein.
#highprotein #weightloss #healthymeals
LINK TO MY ONLINE DIGITAL COURSE-CHEW ON PLANTS A simple and practical guide to sustain a plant based diet to reach your optimal health and weight. http://bit.ly/3UtVBGA
LINK TO CEYLON CINNAMON https://amzn.to/48GJs7h
Link to Earth chimp protein powder https://amzn.to/495EMYt
CALIFORNIA BALSAMIC VINEGAR https://californiabalsamic.com/chewon
KEEP SCROLLING TO THE EIND! Please join my Facebook group for support FACEBOOK GROUP: https://bit.ly/3iexYAc
FREE E-GUIDE-IS A PLANT BASED DIET RIGHT FOR YOU? https://chewonvegan.com/
INSTAGRAM: / chewonvegan CHECK OUT MY WEBSITE http://chewonvegan.com/
VEGGIE CHOPPER https://amzn.to/3XskHao
BELLA NONSTICK GRIDDLE: https://amzn.to/3CAclCR
TOFU PRESS : https://amzn.to/34FhYU0
INSTANT POT: https://amzn.to/3pWBv9P
VITAMIX: https://amzn.to/3tOjXlt
50 oz. LARGE SERVING BOWLS https://amzn.to/3CyGNNV
this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in no way obligated to use these links. Thank you for your support.
Are you trying to get more plant-based protein you’re trying to lose weight you’re trying to build muscle you’re trying to save money well I’ve got two really good recipes for you today low calorie density protein Rich easy on the budget and weight loss friendly they’re also glutenfree so stick Around hi Debbie chew here from chew vegan welcome back to my kitchen if you’re new here I’m a plant-based RN and I follow a whole food plant-based way of eating on my channel you’re going to find quick and easy Whole Food plant-based recipes so if that sounds
Good to you please subscribe hit that notification Bell so you’re notified every time I upload a video be sure to follow me on Instagram for more plant-based content please check out the description box where I will have the full recipes all laid out for you also I
Will have links to all the resources that I offer offer I have an online course I have an EGU I have a newsletter and I have a Facebook group so be sure to check those out so today I’ll be showing you two recipes that are easy simple
Basic they’re going to be protein rich and they’re going to be easy on your budget and they’re going to be weight loss friendly both of these recipes are under 500 calories I’m going to be making taco and I’m going to be making a soy free
Tofu I know some of you out there have allergies to Soy or for some reason soy upsets your stomach and you can’t do soy so this is a great alternative the soyf free tofu has been around a while I’ve seen it on YouTube and Tik Tok and Instagram and all that I’ve never
Personally tried it so I’m going to be trying it today for you so we’ll see how that goes and for the tacos I’m going to be using my new favorite plant protein TVP textured vegetable protein yes it’s a little bit processed but it is so worth it high in protein absolutely
Delicious and so versatile so let’s get started all right I have a cup of red lentils that I’ve washed I’ve drained you want to rinse them thoroughly then I’m going to add about 3 cups of boiling water and then I’ve got about 34 teaspoon of salt just going to give it a
Stir then we’re just going to let this soak for 20 to 30 minutes and then we’ll start cooking it okay so now these have soaked for about 20 minutes I’m going to add them to my blender and blend till smooth and we’re going to add in that
Same water we’re not not going to drain it off we’re going to use that water to blend with now we’re going to pour this mixture into this pan and I’ve got it on medium heat and you’re going to start whisking and you’re pretty much going to
Have to whisk constantly and this is a quite a long process cuz we want it nice and thick so we have it on medium once it starts to Bubble we’re going to turn it down to medium low or even low and continue whisking until it gets nice and thick
And you can see just after it’s only been a few minutes it really thickens up quick so I’ve got it on low and we’re just going to keep going now you can see how it’s starting to pull away from the edges it’s getting nice and thick so
We’re just going to keep going we’re almost there get a good workout on your arm you don’t want it to burn even though it’s on it’s on the lowest setting here on my stove okay it seems to be just staying just like this so I think we’re good like I said
This is the first time I’m making it so I’m going to transfer it into this glass dish all right so I got it in the pan let’s smooth it out and it starts setting up pretty quick here so you got to kind of get on
It then we’re going to just let this uh chill in the fridge for at least a couple hours but probably 4 hours and then I’m going to use this tonight for my dinner and I’ll show you what I make but it’s going to be just like any
Other tofu it’s going to take on whatever flavors you give it all right there we go pop it in the fridge here’s our TVP and this is the brand I’m using there’s many different brands out there this one was in my local grocery store and you can see for a/4 cup we
Have 80 calories and we have 12 g of protein I’ve got a cup of the TVP in here and I’m just going to add some water to rehydrate it cuz it’s just dehydrated it’s like soy curls but only you know really smaller pieces so we’re going to add some
Water and you just want to make sure it’s covered about like that just make sure everything is submerged and you’re just going to set it aside for about 10 minutes and it will just rehydrate perfectly you can use this in chilies tacos you can make meatballs that’s
Going to be my next attempt is I’m going to make meatballs with these if you’re looking to add some more plant protein I really love this one all right let’s head over to the stove and get a few things going while we wait for the TVP
To rehydrate so while we are waiting for the TVP to rehydrate I’ve got some water in a pan here I’m on medium heat and we’re just going to add a few things in here and this is optional but I just love to J up recipes here I’ve got about
1/4 cup of onion and then 1/4 cup of carrot finely diced it might be a little bit less I mean just eyeball it does not need to be exact and we’re just going to sauté this for a few minutes till they get a little bit soft
And by that time the TVP will be ready and we will add that to the pan all right so you want to make sure that your pan isn’t like totally dry like about this much moisture is great and then we’re just going to add in our
Rehydrated TVP if there’s a lot of extra moisture drain it off but this one looks pretty good there’s not a lot of extra moisture in there so we’ll add in our one cup still on medium Heat and we’re just going to let it cook for a few
Minutes maybe get a little color on it so we’ll just let this go for about 5 minutes or so now I’m going to add in one package of taco seasoning and this is mild you could get spicy whatever you’d like and we’re going to add add a little bit of
Water get this all Incorporated and I think I’ll add a little bit more water then you just want your TVP to simmer in the sauce for 3 to 5 minutes on low heat just so all the flavors kind of incorporate and everybody gets together all right we can put it
Together now so here’s our finished product I added a little bit of cilantro so you could put a couple tablespoons in here and then you could make it super simple or as elaborate as you want of course I’m going super simple I’m going to add a little bit of this uh buffalo
Dip it’s a little bit SP spicy to each one and then I’m just going to add some uh lettuce this is some roma and then I’ve just got a little hot sauce here you can use whatever kind you want just do a little drizzle on here and that’s basically it
And then I’m going to serve it with some black beans and there you go and you could um I’ll probably eat three of these tacos so the total calories and the protein I will put in the description box underneath the recipe after I figure that all out I’ve
Estimated it but I’ll give you the exact and that’s it so let’s give it a taste all right here we go finished product as I always say let’s give it a taste here we go so good love it don’t judge me for my Taco Bell taco sauce I love
It so good I love the texture of this TVP it’s so delicious takes on any spices takes on those flavors it’s really really easy to work with I just warmed my tortillas up in the microwave if you want to make a little bit harder shells you could I
Don’t know how you do that without oil put them in the oven sometimes I just hang them over the rack but they’re kind of a weird shape but anyway I’m fine with soft tacos so like I said I’ll have the full recipe below along with the amount of protein
And calories but this is really inex expensive you can probably feed four people with this recipe it’s really economical so let’s move on to our soyf free tofu all right let’s see how this turns out so this has been in the refrigerator for about 3 hours so we’ll pop it out of
Here oop popped out quite easily so now I’m going to cube it up and we’ll see how it works okay these are pretty big chunks all right I’ll work on that then I’m going to put some of this into a bowl and I’m going to season it up
Yeah I’m going to cut these smaller all right and I’m just going to season them up like I do my regular tofu and that’s with just some salt if you’re saltree you can skip that part some garlic powder onion powder smoked paprika and some nutritional yeast then I just toss
It make sure everybody coated then just go on a line baking sheet I don’t want them touching all right I’m going to air fry these um in my oven I have an air fry option at 400 for about 20 minutes um you could totally bake these in the oven probably
4004 25 probably take about 30 minutes um flipping it halfway through but I’m going to throw these in my air fryer in my oven I added some veggies and a little rice and came out pretty crispy it’s um interesting texture it will give it a
Taste just going to put a little bit of my sweet chili sauce CU as you know I’m obsessed with it but you can put whatever sauce you want on your plate all right here we go finished product let’s give it a taste quite good mhm I like
It it’s a little bit of a different consistency than tofu but if you can’t do soy or if you want something different this is a great alternative highly recommend and really it was easy to make and it’s I mean lentils are like pennies I mean they’re so cheap so it’s
A great alternative for that um just something to keep in mind is that uh beans and lentils are more of a carbohydrate starch they do have protein but they’re higher on that end so they’re a little bit higher on the calorie density scale um whereas tofu and Tempe they’re
More protein with some carbohydrates thrown in there so they are uh a little bit I think you get more protein more bang for your buck with those so it’s great to change up your proteins yes beans legumes they have tons of fiber they’re great for you I just want you to know the
Difference especially if you are trying to lose weight so really important to have protein at every meal yes there’s protein in your non-starchy vegetables in your rice all that has protein but uh I’m upping my protein so I’m adding in some uh tofood Tempe things like
That I’m not able to do wheat cuz I have Celiac if I could I would be definitely uh using uh Satan that is another great source so if you don’t have any um wheat allergies or Celiac then I would definitely check that out as well so the
Full recipes for both recipes will be down below along with the total calories serving size protein uh grams all that so I hope this is helping you on your journey for your weight loss for your health and if you’re liking these videos if you’re learning something please give
It a like and share it with your friends remember to subscribe and check out all the links below if you’ve made it this far in the video please comment below with lentils and that way I know you made it to the end with me and I really appreciate it I’m also appreciating all
The positive comments I’m getting uh seems like you guys are really liking this type of content so I’m going to be continuing to do that remember that 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