Here are some easy and delicious protein-laden recipes for those who have religious diets or are looking to reduce consumption of animals. Feel free to add MSG to any of them.
Mexican rice style Quinoa
Ingredients:
1 cup quinoa
1 cup water
1 6 oz. can tomato paste + can of water
1 tbl. butter (or vegetable oil)
1 tbl. chili powder
1 1/2 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. black pepper
1 tsp. sugar (optional)
Also optional: hing/garlic powder, crushed red pepper, cilantro, oregano
In a bowl, mix spices with tomato paste and the empty can's worth of water.
Put pan on medium heat and pour in quinoa. Dry roast until it starts to crackle. Can also fry it in the butter. Sometimes I do, sometimes I don't. Add water, butter (if you haven't already), and tomato sauce. Stir until mixed. When it just barely starts to bubble, cover and reduce heat to low. Cook for about 30 minutes.
Can also be used for stuffed bell peppers or bean and quinoa burritos. Replace quinoa with rice for Spanish rice.
Taco Seasoning:
1 tbl. chili powder
1/4 tsp. crushed red pepper
1/2 tsp. paprika
1 1/2 tsp. cumin
1 tsp. salt
1 tsp. pepper (or less)
Makes a similar amount as a store bought packet of seasoning. Can be mixed with black beans for black bean tacos.
Black Bean Soup
3 garlic cloves, minced
1 jalapeno, minced (or 1/4 tsp cayenne)
2 tbl. vegetable oil
1 tsp. ground cumin (can add more, up to a tablespoon)
1/3 cup water
1 28 ounce can of tomatoes (undrained)
2 16 ounce cans black beans (undrained)
1/4 cup chopped fresh cilantro
Saute garlic and jalapeno (or cayenne) in oil for about 5 minutes, stirring frequently. Add cumin, 1/3 cup water, and tomatoes. Break up tomatoes, cover, and bring to boil. Lower heat and simmer, covered, for 5 minutes. Add black beans and their liquid. Continue to simmer for 5 to 10 minutes, stirring occasionally to prevent sticking.
Puree 1/3 soup in blender or food processor and return to pot. If coup is too thick, add more water or tomato juice. Reheat gently. Serve with a dollop of yogurt or sour cream.
Bean Burritos
1 can refried beans (Read the label. Some of them have lard)
2 tortillas
optional: cheddar and pepper jack cheese, salsa
Warm tortilla in microwave or frying pan. Load with half can of refried beans, cheese, and salsa. Fold tortilla and flip folded part to the bottom. Heat another minute in microwave or fry with a small amount of oil in frying pan for about 5 minutes, turning once.
Chili Mac
1 can vegetarian chili (trader joe's is nice. Hormel is easier to find)
1 box mac and cheese
optional: more cheese
Make noodles and sauce like the box says. Add chili to the sauce and heat. Add additional cheese and stir until melted. Add noodles.
Pizza
Easiest way: order it. Cheese has lots of protein. Add some veggies for variety. Pizza Hut is not vegetarian, though.
Easy homemade way: store bought crust, jar of pizza sauce, ~2 cups shredded cheese. (Pepper jack is a good substitute for mozzarella also). Put on some veggies for variety.
The long way:
Crust:
2 1/2 cups flour (whole wheat flour has more nutrients, including protein)
1 cup warm water (hot from tap. Do not microwave or boil)
1 packet dry yeast
1 tsp. sugar
1 tsp. salt
2 tbl. olive oil
optional: ground flax seed
Mix yeast, sugar, and water. Let sit a few minutes until it foams. Meanwhile, mix flour, salt and flax seed. Add foamy yeast water and olive oil, stir, then kneed into dough. Cover dough with additional olive oil and let rise for about 20 - 30 minutes.
Roll out to fit your pizza pan. Depending on the size, you might need more or less dough. Fits well on 15" pizza stone. Putting down a thin layer of cornmeal under your dough adds to the flavor and helps prevent sticking.
Sauce:
1 6 oz. can tomato paste + 1 1/2 can of water
1 tbl. olive oil
1 tsp. salt (or less)
1 tsp. oregano
1 1/2 tsp. parsley
1 clove garlic (minced)
Optional: 1 tsp. sugar, 1/8 to 1/4 tsp. rosemary, 1 tsp. basil. Crushed red pepper, black pepper, more garlic if that's your thing.
Mix together and let sit for about an hour. This will likely make more sauce than you can use on a single pizza. Tastes better after being refrigerated overnight (at least in my opinion). Can also be used as spaghetti sauce (though I would recommend more oregano and less {if any} parsley for spaghetti. I usually use rosemary and basil for spaghetti) or lasagna sauce.
Bake assembled pizza in preheated 425 degree oven for about 20 minutes or until cheese is bubbly.
Queso
~ 2 cups shredded cheddar and pepper jack cheeses
1/2 tbl. butter
1 tbl. corn starch
1/2 to 1 cup of milk (depending on how thick you want your queso)
1/4 to 1/2 tsp chili powder (depending how spicy you want your queso)
1/4 tsp. salt
Optional: 1/4 cup diced tomatoes and green chilies.
In a small sauce pan, melt butter then add milk, corn starch, salt, chili powder, and tomatoes/green chilies. Turn heat to medium and simmer, stirring occasionally until thickened. Remove from heat and add cheese. Stir until melted. Use to smother everything because cheese is tasty. Or I guess as a dip.
Black Bean Enchilada Casserole Thing... or some such
2 cans enchilada sauce (or one large can I guess)
1 can black beans (drained)
~1 to 2 cups cheddar and pepper jack cheeses
corn tortillas
Optional: sliced black olives
Spray the bottom of a small casserole dish with cooking spray. Add a thin layer of enchilada sauce and cover with tortillas. Mix beans with ~ 1/2 cup sauce and spread over tortilla layer. Sprinkle on about 1/3 of the cheese and cover with more tortillas. Continue pattern as desired and top with remaining sauce, cheese, and black olives. Basically a Mexican lasagna, because rolling actual enchiladas is hard. Stupid brittle corn tortillas... >_>
Spinach Lasagna
1 package lasagna noodles
1 clove garlic (minced)
1 tsp. parsley
red sauce (see pizza recipe above)
ricotta cheese (not sure size of package. Never paid attention)
1/2 frozen spinach (easiest if loose and not the frozen spinach bricks) OR some fresh spinach
~1 cup mozzarella cheese
Optional: kale. More garlic if that's your thing
Make noodles according to package instructions. Mix ricotta, garlic, and parsley. Spray casserole dish with cooking spray, add sauce, put down a layer of noodles. Spread ricotta mixture over noodles and layer with more noodles. Spread another layer of sauce and add spinach (and/or kale). Layer with noodles again. Top with remaining sauce and cheese.
Mexican rice style Quinoa
Ingredients:
1 cup quinoa
1 cup water
1 6 oz. can tomato paste + can of water
1 tbl. butter (or vegetable oil)
1 tbl. chili powder
1 1/2 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. black pepper
1 tsp. sugar (optional)
Also optional: hing/garlic powder, crushed red pepper, cilantro, oregano
In a bowl, mix spices with tomato paste and the empty can's worth of water.
Put pan on medium heat and pour in quinoa. Dry roast until it starts to crackle. Can also fry it in the butter. Sometimes I do, sometimes I don't. Add water, butter (if you haven't already), and tomato sauce. Stir until mixed. When it just barely starts to bubble, cover and reduce heat to low. Cook for about 30 minutes.
Can also be used for stuffed bell peppers or bean and quinoa burritos. Replace quinoa with rice for Spanish rice.
Taco Seasoning:
1 tbl. chili powder
1/4 tsp. crushed red pepper
1/2 tsp. paprika
1 1/2 tsp. cumin
1 tsp. salt
1 tsp. pepper (or less)
Makes a similar amount as a store bought packet of seasoning. Can be mixed with black beans for black bean tacos.
Black Bean Soup
3 garlic cloves, minced
1 jalapeno, minced (or 1/4 tsp cayenne)
2 tbl. vegetable oil
1 tsp. ground cumin (can add more, up to a tablespoon)
1/3 cup water
1 28 ounce can of tomatoes (undrained)
2 16 ounce cans black beans (undrained)
1/4 cup chopped fresh cilantro
Saute garlic and jalapeno (or cayenne) in oil for about 5 minutes, stirring frequently. Add cumin, 1/3 cup water, and tomatoes. Break up tomatoes, cover, and bring to boil. Lower heat and simmer, covered, for 5 minutes. Add black beans and their liquid. Continue to simmer for 5 to 10 minutes, stirring occasionally to prevent sticking.
Puree 1/3 soup in blender or food processor and return to pot. If coup is too thick, add more water or tomato juice. Reheat gently. Serve with a dollop of yogurt or sour cream.
Bean Burritos
1 can refried beans (Read the label. Some of them have lard)
2 tortillas
optional: cheddar and pepper jack cheese, salsa
Warm tortilla in microwave or frying pan. Load with half can of refried beans, cheese, and salsa. Fold tortilla and flip folded part to the bottom. Heat another minute in microwave or fry with a small amount of oil in frying pan for about 5 minutes, turning once.
Chili Mac
1 can vegetarian chili (trader joe's is nice. Hormel is easier to find)
1 box mac and cheese
optional: more cheese
Make noodles and sauce like the box says. Add chili to the sauce and heat. Add additional cheese and stir until melted. Add noodles.
Pizza
Easiest way: order it. Cheese has lots of protein. Add some veggies for variety. Pizza Hut is not vegetarian, though.
Easy homemade way: store bought crust, jar of pizza sauce, ~2 cups shredded cheese. (Pepper jack is a good substitute for mozzarella also). Put on some veggies for variety.
The long way:
Crust:
2 1/2 cups flour (whole wheat flour has more nutrients, including protein)
1 cup warm water (hot from tap. Do not microwave or boil)
1 packet dry yeast
1 tsp. sugar
1 tsp. salt
2 tbl. olive oil
optional: ground flax seed
Mix yeast, sugar, and water. Let sit a few minutes until it foams. Meanwhile, mix flour, salt and flax seed. Add foamy yeast water and olive oil, stir, then kneed into dough. Cover dough with additional olive oil and let rise for about 20 - 30 minutes.
Roll out to fit your pizza pan. Depending on the size, you might need more or less dough. Fits well on 15" pizza stone. Putting down a thin layer of cornmeal under your dough adds to the flavor and helps prevent sticking.
Sauce:
1 6 oz. can tomato paste + 1 1/2 can of water
1 tbl. olive oil
1 tsp. salt (or less)
1 tsp. oregano
1 1/2 tsp. parsley
1 clove garlic (minced)
Optional: 1 tsp. sugar, 1/8 to 1/4 tsp. rosemary, 1 tsp. basil. Crushed red pepper, black pepper, more garlic if that's your thing.
Mix together and let sit for about an hour. This will likely make more sauce than you can use on a single pizza. Tastes better after being refrigerated overnight (at least in my opinion). Can also be used as spaghetti sauce (though I would recommend more oregano and less {if any} parsley for spaghetti. I usually use rosemary and basil for spaghetti) or lasagna sauce.
Bake assembled pizza in preheated 425 degree oven for about 20 minutes or until cheese is bubbly.
Queso
~ 2 cups shredded cheddar and pepper jack cheeses
1/2 tbl. butter
1 tbl. corn starch
1/2 to 1 cup of milk (depending on how thick you want your queso)
1/4 to 1/2 tsp chili powder (depending how spicy you want your queso)
1/4 tsp. salt
Optional: 1/4 cup diced tomatoes and green chilies.
In a small sauce pan, melt butter then add milk, corn starch, salt, chili powder, and tomatoes/green chilies. Turn heat to medium and simmer, stirring occasionally until thickened. Remove from heat and add cheese. Stir until melted. Use to smother everything because cheese is tasty. Or I guess as a dip.
Black Bean Enchilada Casserole Thing... or some such
2 cans enchilada sauce (or one large can I guess)
1 can black beans (drained)
~1 to 2 cups cheddar and pepper jack cheeses
corn tortillas
Optional: sliced black olives
Spray the bottom of a small casserole dish with cooking spray. Add a thin layer of enchilada sauce and cover with tortillas. Mix beans with ~ 1/2 cup sauce and spread over tortilla layer. Sprinkle on about 1/3 of the cheese and cover with more tortillas. Continue pattern as desired and top with remaining sauce, cheese, and black olives. Basically a Mexican lasagna, because rolling actual enchiladas is hard. Stupid brittle corn tortillas... >_>
Spinach Lasagna
1 package lasagna noodles
1 clove garlic (minced)
1 tsp. parsley
red sauce (see pizza recipe above)
ricotta cheese (not sure size of package. Never paid attention)
1/2 frozen spinach (easiest if loose and not the frozen spinach bricks) OR some fresh spinach
~1 cup mozzarella cheese
Optional: kale. More garlic if that's your thing
Make noodles according to package instructions. Mix ricotta, garlic, and parsley. Spray casserole dish with cooking spray, add sauce, put down a layer of noodles. Spread ricotta mixture over noodles and layer with more noodles. Spread another layer of sauce and add spinach (and/or kale). Layer with noodles again. Top with remaining sauce and cheese.
*hugs*
) it's an acceptable substitute for nachos.
