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Скачать или смотреть Three Plant Based Lunch Recipe Ideas (High Protein + High Fibre)

  • Eat with Afia
  • 2025-02-02
  • 3244
Three Plant Based Lunch Recipe Ideas (High Protein + High Fibre)
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Описание к видео Three Plant Based Lunch Recipe Ideas (High Protein + High Fibre)

In this video, I share three plant-based lunch (or dinner) recipe ideas to add to your meal rotations. The recipes have some West African flavours and cooking processes. Packed with protein and fibre, they are great additions to your meal rotations.

Recipes
Vegetable Stew
Ingredients
1/4 cup red palm oil (or any vegetable oil of choice)
1 onion diced
1 tablespoon of dawa dawa
garlic and ginger paste (~2 cloves of garlic and 1/2 inch ginger)
1 tablespoon of tomato paste
3 tomatoes blended with 1 scotch bonnet pepper and 1 cup of water
1 teaspoon of better than bouillon paste
a splash of water to dissolve the paste
1 pack of oyster mushrooms
1 cup of soy curls (Butler Brand is my go to)
1 large bunch of kale blanched in hot water

Directions
Saute the onions in the palm oil till soft
Add the dawa dawa and saute for a few minutes
Add the tomato paste and cook on low for 5 minutes to remove the canned flavour
Add the blended tomato, scotch bonnet pepper, water mixture and cook for 15-20 minutes till thickened and oil starts to separate to the top
Mix in the mushrooms, allow them to soften
Add better than bouillon paste and adjust salt to personal preference
Add soy curls and greens
Cook for 5-10 minutes for all the flavour to marry
Serve with multigrain rice

Hearty Kale Salad
1 large bunch of kale
1 large sweet potato (diced)
1 can of white beans (mixed with all purpose seasoning, chilli powder, oil and salt, use what ever ratios you like)
1/4 cup of multigrain rice (slightly warmed)
2-3 tablespoons of feta
seed mix (1/2 teaspoon each of pumpkin seeds, sunflower seeds; a few almonds and walnuts and goji berries, use what ever you want)
Dressing: dijon mustard, maple syrup, and lemon juice

Directions
Soak and massage kale in salty water. No need to measure salt, just make sure the water is salty. Once the kale as softened, drain from salt water and rinse to remove excess salt
Roast the sweet potatoes with salt and oil in the oven at 425F for 20-25 minutes
Roast the beans also at 425F for 20-25 minutes
Mix the dijon mustard dressing
Assemble salad

Fried Rice
This one is hard to give precise ingredients, but it is all about using leftovers. I used approximately one pack of button mushrooms, 2 cloves of garlic, 1/2 teaspoon of minced ginger, 3 sprigs or green onions, 3 small bell peppers, 1 cup of edamame. Split this in half. Added 1/2 a pack of beyond meat steak and 3-4 cups of multigrain rice. Seasoned with 2-3 teaspoons of liquid aminos. Fried rice is all about what you have so feel free to play around with what you want.

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