Summer Recipes That Prove Vegetarians Get Enough Protein
by Dana Angelo White
Think the peeps following a vegetarian diet are getting the short end of the stick at the summer get-together? Think again! Here are seven protein-packed recipes that will convince you otherwise.
Corn and Black Bean Salad (pictured above)
Canned beans can be added to salads and salsa, and used as a topper for nachos and other favorite summertime appetizers. Worried about sodium? According to research, draining and rinsing canned foods with water can reduce sodium by as much as 41 percent.
Quinoa Salad with Lemon and Chickpeas
Quinoa is another high-protein plant-based option. This beautiful salad packs a double punch of protein from quinoa and beans, adding up to 10 grams of protein and 7 grams of fiber per serving.
RELATED: 26 Healthy Vegetarian Recipes
Vegan Lentil Burger
Let’s give some love to one of the most-underappreciated legumes around! Lentils are not only delicious but also versatile and easy to prepare. These burgers have more than 20 grams of protein per serving and will please even the most-devoted meat eater.
Ingredients
¾ cup brown lentils, rinsed, strained and picked through
1 ¾ cups plus 1 tablespoon low-sodium vegetable broth or water
2 teaspoons extra-virgin olive oil
1 large red onion, half finely chopped and half thinly sliced
Juice of ½ lemon
Kosher salt
8 ounces fresh baby spinach
2 large cloves garlic, minced
Freshly ground black pepper
½ teaspoon ground cumin
1 cup whole-wheat breadcrumbs
½ cup walnuts, toasted and finely chopped
Cooking spray
6 whole-grain vegan hamburger buns
Baby arugula, basil, roasted red bell peppers and spicy mustard, for serving, optional
Directions
Bring the lentils and 1 ¾ cup of the broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened and the liquid is absorbed, about 30 minutes. Transfer to a medium bowl with the remaining 1 tablespoon broth and mash well with a potato masher. Set aside.
Heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and ¼ teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 ½ teaspoons black pepper and cumin and stir until the spinach is wilted, about 3 minutes.
Add the spinach mixture, breadcrumbs, walnuts and ¾ teaspoon salt to the lentils and mix thoroughly. Cover and refrigerate for at least 1 hour or overnight.
Preheat the grill to medium-high. Form the mixture into six 4-inch patties and spray with cooking spray on each side. Grill until nice grill marks form, about 3 minutes per side. Place the patties in the buns with the sliced onion and other toppings, as desired, and serve.
From Food Network Kitchen
RELATED: 10 Shockingly Grill-Friendly Vegetables
Grilled Salmon and Pineapple with Avocado Dressing
Don’t forget the pescatarians (vegetarians who eat fish). Salmon is always a smart choice, since it’s low in mercury and filled with heart-healthy Omega-3 fats. Want to save some money? Try canned salmon; it’s just as nutritious, and perfect for burgers and salads.
Instead of boring, tasteless frozen versions, try making your own custom veggie burger, filled with veggies, beans and nuts.
Move over, guacamole — it’s next to impossible to find a dip that’s as high in protein as this one. Soybeans are also unique because they’re one of the few plant-based sources of protein with a full profile of amino acids (the building blocks of protein).
RELATED: How to Stock a Vegetarian Pantry
Whole-Wheat Pasta Salad with Walnuts and Feta Cheese
Adding nuts to a pasta salad boosts the protein, flavor and healthy fat! Since many vegetarians are OK with eating cheese, this salad is a wonderful option for a cookout side dish.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
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