If you read my blog on a regular basis, you probably know by now, I am slightly obsessed with protein. This is because I know for a fact that in this particular macronutrient is were the basis for a more balanced diet lays.
Since I stopped eating meat and I only fish on occasions, how to get high amounts of protein in my meals has become a concern and I am always looking for alternatives to traditional lean proteins (your poultry, red meat etc.)
Even though the body can survive on a much smaller percentage of protein than we think, when we are talking about diet and weight control, protein has the ability to keep us fuller for longer and our body uses up about 30% of its total calorie content in digestion. This is called the foods thermogenic effect. I am constantly striving to offer you delicious, yet healthy alternatives to traditional foods, in case like me, you are on the unfortunate part of the world that puts weight easily.
In this case I wanted to show you a pasta dish that is made with chick pea fusilli. That is it, I swear to you that this is the only ingredient, 100% chick pea flour. It provides 6 gr. of fibre, 50 gr. of carbohydrates and a whooping 20gr. of protein per 100 gr. My portion though is 50 grams and I add to it some vegan “mince” with home made tomato sauce, fresh cherry tomatoes, yellow and red pepper and fresh basil. I cook my pasta for 9 minutes with a handful of broccoli florets thrown in half way, to increase the size of my plate adding goodness but not calories.
I am sure you will be able to find similar alternatives in supermarkets near you, they are increasingly popular. You can find them lentil, soja and chick pea based and even though the brands have different flavours, you can try until you find your favourite. This one tasted just like regular fusilli. The added benefit is that these are gluten free!
This is a way to get your family to eat less meat and no one will notice the difference!
Ingredients (serves 2)
100 gr. chick pea fusilli
200 ml. home made tomato sauce (no added sugar)
5 cherry tomatoes
1 cup red and yellow pepper chopped
2 cups broccoli
2 tbsp. of parmesan cheese or vegan alternative
115 gr. of vegan “mince” or extra lean mince meat
In a cooking pot, boil some water with salt and add the fusilli, let cook for 4 minutes and then add the broccoli and let boil for another 5 minutes (check your pasta cooking instructions and add the broccoli just 5 minutes before the end of the cooking time).
Once cooked, throw away the water and reserve the pasta. In the same cooking pot, add the cherry tomatoes and the chopped peppers and spray with olive oil, let cook for a couple of minutes and add the tomato sauce. Add the vegan mince, this is already cooked so you wont have to wait long. Mix in the pasta and broccoli and 1 tbsp of the vegan or parmesan cheese.
Divide in two plates and sprinkle with the rest of the cheese and fresh basil and enjoy.