One issue I had when I tried to go vegan was staying full, I was hungry all the time and spent a LOT of time cooking. Having cooked or canned beans on hand is a great way to up your protein and keep you feeling satisfied longer. You can toss cooked beans on a salad, in soup or mash them in the pan before adding whatever sauce you are making. For example, simply add onions, garlic and tomatoes for a tasty high protein sauce for pasta, rice, flat bread or polenta.
Following is a simple, high protein dip for veggies, pita chips, potato chips, and flat bread but it can be used as a sandwich spread in place of mayo
1 cup cooked or canned chick peas, drained
1 large tomato, diced
1 long thin green pepper diced and divided in half
1/4 cup fresh cilantro, chopped
1 clove garlic, minced
2 T lemon juice
1/2 tsp. cumin
Salt and pepper to taste
Put the chickpeas in a bowl and mash with a potato masher or fork. Add the diced tomato, half of the chili pepper, cilantro, garlic, lemon juice and cumin. Mix together and taste to check seasoning. Add the rest of the chopped pepper if desired.
If you are pressed for time, make a one-minute Chicamole by mashing the chickpeas with ¾ cup salsa.
You can check the nutrient content of many beans, here:
Also why not try taking a lesson from the Chinese in the breakfast department. Who says porridge has to be sweet and uninteresting? Chinese rice porridge is mixed with almost anything: beans, sweet potato, dates, corn, wolfberries/gouqi berries), or anything else you find in the kitchen. But plain white rice lacks fiber so why not do the same thing with oatmeal porridge???? Add veggies, tofu (try the dry one that looks like a sausage—it is firmer and stays together better), bean paste (a little goes a long way) beans, garlic WHATEVER!!! In fact in Germany I believe this is called Goetta, right, Tim???
By (Pam Peters)