LEGUMS

BOLOGNESE SAUCE WITH TEXTURED VEGETABLE PROTEIN

2 portions

100 gr dry soy vegetable meat

1 tbsp olive oil

¼ chopped onion

1 clove of minced garlic

1 tsp sea salt

pepper to taste

¼ tsp cumin

¼ tsp oregano

1 ½ cup homemade tomato sauce (recipe in Recipe Book)

In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.

In a pan, add the oil and sauté the onion for about 2 minutes with the garlic. Add the soy meat, salt, pepper, cumin, oregano, and cook until the onion begins to brown. Add the tomato sauce and lower the heat until cooked through, about 15 minutes.

Per portion 200 gr

Cal: 240.5 P: 23.9 F: 7.9 Cb: 21.8

MEATBALLS WITH TEXTURED VEGETABLE PROTEIN

2 portions

100 gr dry soy vegetable meat

1 tbsp olive oil divided

½ finely chopped onion

¼ finely chopped bell pepper

2 tbsp chopped parsley

1 tsp sea salt

garlic powder to taste

oregano to taste

cumin to taste

In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.

In a frying pan, heat ½ tablespoon of oil and sauté the onion and bell pepper for about 5 minutes. Set aside.

In a bowl put the soy meat. Add the onion mixture, parsley and stir well. Add the seasonings and form the meatballs with your hands.

In a pan add the remaining ½ tablespoon of olive oil and add the meatballs, cook them until they are cooked, turning them so that they are golden brown on all sides.

Per portion 100 gr

Cal: 209.4 P: 21.9 F: 7.5 Cb: 14.1

STUFFED ZUCCHINIS WITH TEXTURED VEGETABLE PROTEIN

2 servings

100 gr dry soy vegetable meat

2 zucchinis

½ tbsp olive oil

¼ finely chopped onion

4 tbsp homemade tomato sauce (recipe in Recipe Book)

¼ tsp cumin

1 tsp oregano

½ tsp sea salt

pepper to taste

2 tbsp nutritional yeast

In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.

Grease a baking dish with a little coconut oil.

Wash the zucchinis and cut off the ends. Cook in water for about 30 minutes (depending on the size) They should be al dente so they don't fall apart. Once warm, open in half lengthwise and remove the pulp, taking care not to break the skin.

Chop or mash the pulp with a fork. Set aside.

Preheat the oven to 400º F.

In a pan, heat the oil and sauté the onion, then add the soy meat, tomato sauce and the pulp. Add the seasonings: cumin, oregano, salt and pepper. Cook about 15 minutes over low heat.

Fill each zucchini half and sprinkle with nutritional yeast. Place in oven to heat for about 20-30 minutes.

Per portion 200 gr

Cal: 226.4 P: 25.2 F: 4.4 Cb: 22.6

PATTIES WITH TEXTURED VEGETABLE PROTEIN

2 portions

100 gr dry soy vegetable meat

1 tbsp olive oil divided

½ chopped small onion

1/8 finely chopped red bell pepper

1/8 finely chopped green bell pepper

1 tbsp chopped cilantro

½ tsp paprika

¼ tsp cumin

¼ tsp garlic powder

½ tsp sea salt

pepper to taste

4 tbsp whole oat flour or as needed

In a bowl put the soy meat and add twice the amount of hot water. Stir and let stand about 15 minutes, until it has hydrated. Then drain well with your hands and reserve.

In a frying pan, heat ½ tablespoon of oil and sauté the onion and peppers until soft and transfer to a bowl. Add the drained soy meat, cilantro and seasonings: paprika, cumin, garlic, salt and pepper. Stir to mix and add flour one spoon at a time , just to add as needed. Assemble patties with your hands.

Cook the patties in a nonstick skillet with the remaining ½ tablespoon of oil. You can also bake or grill them.

Per portion 100 gr

Cal: 269.1 P: 23.3 F: 8.5 Cb: 25

PROTEIN RICH LENTIL SOUP

6 Servings

2 tbsp olive oil
¾ cup diced carrots (100 gr)
¾ cup diced onion (100 gr)
2 garlics, minced
4 cups bone broth or unsalted vegetable broth or water
1 diced tomato (200 gr)
¾ cup dried brown lentils
1 tsp dried basil
½ tsp dried oregano
½ tsp dried thyme
½ tsp cumin
½ tsp paprika
½ tsp sea salt
pepper to taste
¾ cup diced zucchini (100 gr)
1 cup fresh spinach
1 tbsp lemon juice
2 tbsp chopped cilantro for garnish

Heat olive oil in a large pot over medium-high heat.
Add onion and garlic and sauté 2 minutes then add carrots and sauté 2 minutes.
Pour in bone broth and tomato. Add in lentils, basil, oregano, thyme, cumin, paprika and season with salt and pepper to taste.
Bring to a boil then reduce heat to low, cover and simmer 20 to 30 minutes, stirring occasionally.
Add in zucchini and simmer 8 minutes, then add spinach and simmer 2 minutes.
Stir in lemon juice and add up to 1 cup of water to thin as needed.
Serve in bowls and garnish with cilantro.

Per Serving 200 gr app
Cal: 110.2 P: 8.8 F: 4.4 Cb: 9.8

BLACK BEAN MEATBALLS

6 servings

1 cup whole oats (100 gr)
1 ¾ cup cooked black beans (500 gr)
½ cup nutritional yeast
1/2 garlic clove, minced
1 tbsp chopped fresh parsley
½ tsp sea salt
pepper to taste

Add oat to a food processor and pulse until ground, powder-like. Set aside.

Add the rest of the ingredients to the processor and pulse until everything is ground and mixed. If you don't have a food processor add them to a large bowl and mash them with a mashed potato or fork or use an immersion blender. Then make balls with your hands. In a pan cook the beanballs in a homemade, preservative-free tomato sauce over medium-high heat for about 20 minutes, stirring occasionally.

Per serving 100 gr approx.
Cal: 382 P: 25.4 F: 1.6 Cb: 66.7

IMPOSSIBLE CODIGO BURGERS

4 servings

1 tbsp ground flax seeds
3 tbsp unsweetened almond milk or water
250 gr tempeh
1 tsp smoked paprika
½ tsp cumin
½ tsp oregano
1/4 tsp salt
1/4 tsp black pepper
1 cup cooked black beans
2 scallions, sliced thin
1/2 cup shredded vegan cheese
1 tbsp olive oil

Preheat oven to 375F. Line a baking with parchment paper and spray it with cooking spray.

Combine ground flax seeds and almond milk in a small bowl. Set aside.

Crumble tempeh in a large bowl. Add paprika, cumin, oregano, salt and black pepper and toss gently.
Add black beans, scallions, cheese and flax mixture and using your hands, mash it until all the ingredients are well combined. Divide the mixture in 4 pieces and shape each one into patties, about an inch thick.

Brush both sides of each patty with olive oil and transfer them to the baking sheet. Bake at 375F for 15 minutes or until are done, then broil for a few minutes. Take out and serve.

1 serving
Cal: 332.6 P. 23.3 F: 12.2 Cb: 35.8

BLACK BEAN SALAD

2 servings

100 gr cooked black beans
1 chopped green onion
1 tablespoon chopped fresh cilantro
1 teaspoon chopped hot chili (optional)
juice of 1 lemon
little olive oil
pinch of salt
ground pepper

In a serving bowl place black beans, green onion, cilantro and hot chili. Season with a pinch of salt, lemon juice, a little olive oil and ground pepper. Mix well and serve.

LENTIL BURGERS

Hamburguesas de lentejas
2 servings
250 gr cooked lentils
½ chopped small onion
2 tbsp whole oats
1 minced garlic clove
½ tbsp mustard
¼ zucchini (optional)
1 egg white (optional)
oregano
ground pepper
pinch of salt

Spray a little olive oil to a nonstick skillet and saute the onion and garlic.
In a mixing bowl combine lentils, whole oats, mustard, zucchini, egg white and onion saute, adding in more whole oats if necessary. Add oregano, ground pepper and pinch of salt. Mix well, let stand 5 to 10 minutes to allow melding.
Heat the grill. Form the burgers with your hands and cook on grill about 5 minutes per side or until golden brown. You can also use the upper part of the oven, about 5 minutes per side.
* Skip egg white for vegans

1 serving with egg white
Cal: 208.3 P: 14.5 F: 0.9 Cb: 33.5

1 serving without egg white
Cal: 199.8 P: 12.7 F: 0.9 Cb 33.5

VEGAN TOFU AND CHICKPEA PATTIES

2 servings

100 gr cooked chickpeas
50 gr thinly sliced tofu
50 gr finely diced mushrooms
½ chopped small onion
2 tbsp whole oat (if necessary)
½ teaspoon turmeric,
½ teaspoon ginger
½ teaspoon oregano
pinch of salt
pinch of ground black pepper
pinch of nutmeg
little olive oil

Spray a little olive oil to a nonstick skillet and sautee onion and mushrooms, keep stirring about 5 to 7 minutes and now add tofu cooking a few more minutes.

Mash chickpeas with a fork or a processor and place in a mixing bowl. Add onion mixture, turmeric, ginger and oregano. Season with salt, pepper and nutmeg. Stir well. If necessary, add whole oats to achieve desired consistency. Form patties using your hands and place on a cookie sheet lined with parchment paper.
Preheat oven at 360ºF and bake for 15 minutes. Flip patties and bake for another 10 minutes until sides have turned golden brown and crisp.

Per serving
C: 263.1 P: 13.7 F: 5.2 C: 37.6

FALAFEL MEATBALLS

2 servings

100 gr dried chickpeas
½ onion
1 garlic clove
½ cup fresh cilantro (without stems)
½ cup fresh parsley (without stems)
1 tsp cumin powder or to taste
¼ tsp baking soda
1/4 tsp sea salt
pepper to taste

Pour the chickpeas into a large bowl and cover by about 3 inches of cold water. Let them soak overnight. They will double in size as they soak.

Drain and rinse the garbanzo beans well. Pour them into a food processor along with the onion, garlic clove, cilantro, parsley, cumin, baking soda, pinch of salt, black pepper. Process until the mixture reaches the desired consistency.

Preheat oven to 350º F.
Form falafel mixture into round balls and place on a cookie sheet lined with parchment paper.
Bake for 30 minutes or until are golden brown.

1 serving app 50 gr
Cal: 209 P: 10.2 F: 3 Cb: 33.5

LENTIL AND TOMATO SALAD

2 servings

½ cup cooked lentils
1 chopped chive
¼ cup chopped tomato
¼ cup chopped zucchini
1 tbsp chopped cilantro
lemon or vinegar
pinch of sea salt

In a serving bowl place lentils, add chive, tomato, zucchini and cilantro. Stir and season with lemon and a pinch of salt. Stir well and serve.

LENTIL AND CUCUMBER SALAD

2 servings

½ cup cooked lentils
¼ cup peeled chopped cucumber
½ cup chopped cabbage (or chopped baby spinach)
1 tbsp chopped chives
½ teaspoon dill
lemon or vinegar
pinch of sea salt

In a serving bowl place lentils, add cucumber, cabbage, chives and dill. Stir and season with lemon and a pinch of salt. Stir well and serve.

LENTIL AND CELERY SALAD

2 servings

½ cup cooked lentils

¼ cup chopped celery

1 tbsp shredded carrot

1 tbsp chopped cilantro

lemon or vinegar

pinch of sea salt

In a serving bowl place lentils, add celery, carrot and cilantro. Stir and season with lemon and a pinch of salt. Stir well and serve.

LENTIL AND LETTUCE SALAD

2 servings

½ cup cooked lentils
¼ cup finely sliced red onion
¼ cup chopped red bell pepper
½ cup chopped lettuce
lemon or vinegar
pinch of sea salt

In a serving bowl place lentils, add bell pepper, lettuce and onion. Stir and season with lemon and a pinch of salt. Stir well and serve.

CHICKPEA HUMMUS

7 servings

200 gr cooked chickpeas
2 tbsp sesame seeds
½ garlic clove
pinch of salt
½ tsp ground cumin
½ lemon juice
¼ glass of water
½ tsp paprika

Place chickpeas in a blender, add garlic, salt, cumin, lemon juice, sesame seeds and water. Process, it should look like a guacamole, thick and quite smooth.

Place in a serving dish and sprinkle a little paprika.

Per serving 30 gr (2 tbsp)

Cal: 60 P: 3 F: 2 Cb: 8

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