* 1/2 package of 8oz dry Soy Curls (available on Amazon) * 1 29oz can of white hominy or Mexican hominy * 2 tablespoons of medium or mild canned red enchilada sauce, or more to taste (you may store rest of sauce in refrigerator jar) * 32oz (1 quart) low sodium vegetable broth * 4 oz sliced mushrooms * 1/2 onion * 4 garlic cloves * 1 1/2 tablespoons menudo dry seasoning mix (a brand like Tampico, El Guapo, or another) * 1/2 oz chili powder * 3 lemons or limes * splash of apple cider vinegar * Chopped veggies (kale, green cabbage, broccoli, brussels sprouts, chicory) * Salt to taste
* Soak (re-hydrate) dry soycurls in pot of hot water for 15 minutes * Drain water, rinse curls & return to dry pot * On low heat dry-sauté moist soycurls, adding juice of lemons & dry menudo seasoning * blenderize onion, garlic & a little water, then add to pot * also add vegetable broth, red enchilada sauce, drained hominy, chili powder, chopped veggies, vinegar & water to acquire soup consistency * cover & simmer on low heat for 20-30 minutes * add salt, as desired * serve with condiments
EDAMAME They’re soy beans in a pod. They’re snack-able, especially clobbered with flaky sea salt and dipped into soy sauce. And they have about 11 grams of protein per cup.
PINTO BEANS Another legume, yes. (See the intro if you feel like squabbling.) Pinto beans have seven grams of protein per 1/2 cup. Use them as you would any other bean—mixed with rice, stirred into chili, laced into tacos.
NAVY BEANS One half cup of these broad, white beans has eight grams of protein per cup. Like all beans, they’re a strong source of fiber too.
PEAS Yeah, peas! If you eat roughly 3/4 cup of these little green guys, you’ll consume five grams of protein.
BAKED POTATOES Mmmmmm, baked potatoes. One large potato has seven grams of protein. Filling too.
SPINACH For every cup of fresh spinach you eat, you’ll consume about one gram of protein. Not a ton, yes, but if you eat a salad with four cups of spinach, that’s at least something.
BROCCOLI RAAB One bunch of this bitter green contains a mighty 17 grams of protein—but, admittedly, that’s a lot of broccoli raab. That said, a half bunch is pretty reasonable serving and a still delivers a decent about of the nutrient.
BRUSSEL SPROUTS One cup of the cruciferous vegetables, boiled, contains four gram of protein—plus the same amount of fiber.
BUTTON MUSHROOMS Also known as white mushrooms, a cup of these contain three grams of protein. Technically, mushrooms are a fungi, and not a vegetable, but whatever.
TURNIP GREENS If you tired of spinach, try these fibrous greens, which have the hearty texture of kale, but a mellower flavor. One cup of cooked turnip greens has about five grams of protein.
SWEET CORN One medium cob carries about three grams of protein and three grams of fiber. Tastes like summer too.
OYSTER MUSHROOMS Like white button shrooms, these fungi contain three grams of protein for every one cup, sliced. Unlike white button mushrooms, oyster mushrooms have a meaty texture and mild flavor.
SNOWPEAS One cup of raw snowpeas has two grams of protein, which isn’t much. But it’s something?
KALE Everyone’s favorite superfood delivers on the protein too. Or, at least a bit of the nutrient. One cup of cooked kale has about three grams.
ARTICHOKES Just one cooked medium artichoke contains three grams of protein and a fiber payload of seven grams.
BROCCOLI One cup of chopped broccoli contains about four grams of protein. If you smother it in nacho cheese, yes, that would add some more protein. But at what cost?
CAULIFLOWER Like it’s cruciferous cousin, broccoli, cauliflower offer contains a little protein. Specifically, one cup carries about two grams of the nutrient.
DANDELION GREENS These bitter greens have a little protein to them. One cup of cooked dandelion greens has two grams of fiber. They make a nice pesto.
ARUGULA One cup has about half a gram of protein. So four cups would have two grams. Not terrible for salad green.
BEET GREENS A cup of these cooked greens has about four grams of protein, plus a healthy dose of disease-fighting antioxidants.
AVOCADO One avocado has four grams of protein, but also a massive 14 grams of fiber, so watch yourself there.
ASPARAGUS Eight delicious spears of cooked asparagus contain roughly three grams of protein and 1,325 grams of tastiness.
LENTILS They make a dang good vegetarian chili and a half cup cooked has nine grams of protein.
CANNELLINI BEANS We’ll close out this list like we started it: with beans, which if you don’t know are healthy for you by now, we give up. Cannellini Beans contain a sizable eight grams of protein per half cup and they are also so much fun to say.
BLACK BEANS Creamy, satiating, and the perfect partner for all manner of hot sauce, black beans also have seven grams of protein per half cup.
EATS: * rolled oats, cheerios, pomegranate, blueberries, walnuts, almond milk * pinto bean/rice burrito & use pizza cutter to discard most of the XL-flour tortilla (slice off both folded ends & some of center flap) * corn tortilla strips dipped in combo sauce (salsa, hummus & avocado) * steamed broccoli & navel orange
EATS: * banana & raw almonds * Morningstar soy/wheat vegan sausage patty sandwich w/ lettuce, tomato, onion on XL-white bun * veggie noodle soup w/ avocado on side & few jr mints
