Serves 4 / Ready in 45 minutes
These satisfying two-bite snacks are perfect any time of day. Feel free to serve them with your favorite dipping sauce. (But hey: The coconut-lime one here is a winner. Just sayin’!). Green peas are one hardworking legume. They’re loaded with vitamins, high in fiber, and a good source of protein.
Make the poppers: Preheat oven to 350 F. Line baking tray with parchment paper and set aside.
In large frying pan over medium heat, warm oil. Add onion and cook until softened and translucent, about 8 minutes. Stir in garlic and cook for another minute.
Transfer cooked onion and garlic mixture to food processor. Add peas and pulse until mixture becomes a thick paste that still has texture to it. Transfer to large bowl along with chickpea flour, baking soda, salt, cumin, and mint. Stir with wooden spoon until well combined.
With wet hands, take 1 Tbsp pea mixture. Roll mixture into a ball and place on prepared baking tray. Press down slightly to form a round patty. Repeat with remaining pea mixture. Brush poppers lightly with some extra oil before baking in oven for 10 minutes. Flip poppers over and bake once more until golden brown, about another 8 to 10 minutes.
Make the dipping sauce: Whisk all coconut-lime dipping sauce ingredients together in bowl until well combined.
Serve warm poppers with dipping sauce. Leftover poppers may be cooled to room temperature and stored in airtight container in refrigerator for up to 3 days.
Tip: Make Green Pea Poppers more of a meal by adding them to a salad or using them as a filling in a pita sandwich.
Here are some basic rules to keep in mind when planning your next high-protein vegan meal.
When choosing a vegan protein to incorporate into your meal, ensure you consider the total package. What types of fats, carbs, vitamins, and minerals come along with the protein? Aim for protein sources that are low in saturated fats and processed carbohydrates and high in beneficial vitamins and minerals.
Proteins are formed from chains of amino acids. For the most part, plants don’t contain complete proteins (aka adequate amounts of all the essential amino acids). To ensure you’re getting a range of amino acids to make up a complete protein, pair grains and legumes together, or nuts and seeds with legumes. These pairings are referred to as “complementary proteins” because together, they give you a full complement of essential amino acids. You don’t need to eat complementary proteins at every meal. As long as you enjoy a wide variety of whole foods, you should be getting ample amounts of protein and other key nutrients throughout the day.
Try to always incorporate a protein-packed item into your daily snacks. In a pinch, a handful of nuts provides a good source of healthy fats and protein that will help fuel you through to your next meal.
If you’re concerned that you’re not hitting your target protein consumption, try keeping a food journal. Taking stock of everything you eat over the course of a week can really help illustrate where you’re meeting your goals and where you’re falling short.
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]