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 vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.