Be a Protein Pro!

In April the Baltimore Sun published an article on protein supplements. In addition to the following recipes Please consider the suggestions in this article.

The What’s What about Protein Supplements

Protein is a major topic for Vegans and Vegetarians. Mainly, how do we get protein?   This seems to be a concern among those who are considering a vegan/vegetarian lifestyle and those who are just curious about the lifestyle. Those of use who have taken the plunge are doing pretty well. At least I am. So I want to share with you, veggie or curious, some fabulous sources of protein.

We all know the song “beans, beans they’re good for your heart. The more you eat them…” Well, you get the idea. Beans, lentils are the number one source of protein in my diet. I buy them canned and dry, and they store for months. Do you remember the times when you had to soak dry beans for hours before you could cook them? Well in 2011 you do not have to do that anymore. Just chopped some fresh veggies: carrots, tomatoes, onion, celery, and herbs, throw it all in the crock pot with a few cups of water, salt and pepper, set for 8 hours and presto! You have a yummy soup when you get home from work. And your house will smell glorious! Chop up some lettuce and have soup and salad. Or pair with rice.

Lentils are best dried. Cook time: Minutes! Pair with rice and you have an instant meal.

Canned beans are great. Season to your taste buds’ likening.

Here are some of my favorite ways to prepare canned beans.

Black beans

Black Bean Burgers

You will need:

1 Can Black Beans

1 Egg

1/4 Milk

1/4 Bread crumbs

1 tsp Cumin

Red Pepper flakes to taste

1/2 cup frozen Spinach

1/4 onion

1/4 canned corn


Olive Oil

How to:

In a large bowl mash together black beans, eggs, bread crumbs, and milk. Set aside.

Saute onion, spinach, corn (or any other veggies that you may like) in olive oil. Season mixture with parsley, salt and pepper, red pepper flakes, and cumin.

Add sautéed mixture to bowl. Fold  to incorporate flavors throughout evenly.

Form mixture into patties. Place patties on a foil covered baking sheet, brush the tops and bottoms with a little olive oil. Lightly cover with foil. Bake for 30-45 mins on 375.

Black Bean Breakfast Burritos (how’s that for alliteration?)

1 Can of  black beans

1 Small onion diced

1 Fresh (or can) tomato diced

Cilantro chopped


Whole Wheat Flat bread

Eggs (For an uber healthy option us egg whites. Or consider vegan eggs. For this recipe the eggs determine the serving size. So, if you have three eggs prepare serve three to four people; and so forth.)


The Trio (Olive oil, Salt & Pepper)

Sour cream (optional)

How to:

In a large bowl, combine black beans, onions tomatoes, and cilantro. Season with the trio and cumin. Set aside.

Scramble eggs to your desired taste. Add cheese.

Warm flat bread in microwave until soft.

To assemble: Layer eggs and salsa mixture on flat bread. Top with more cheese and sour cream if you wish.

*Spice up this recipe with red pepper powder or jalapeno.

Garbonza Beans (chickpeas)

Crisp Clean Spicy Chickpea Curry

1 Can chickpeas

1 tbsp Curry Powder

1/2 tsp cinnamon


Red pepper flakes

Half small onion

Lime juice and zest

The Trio (Olive oil, Salt & Pepper)

1/2 cup of water

How to:

Saute Onion, curry powder, cinnamon, red pepper flakes, and cilantro in the trio until onions are soft.

Add chickpeas. Incorporate flavors into the peas. Add water. Cover and let shimmer until chickpeas are soft and well-flavored.

Serve with Rice and your favorite veggies.

2 thoughts on “Be a Protein Pro!

  1. Remember folks, if your first batch of black bean burgers crumble on the grill or skillet, then sautee’ some onions and peppers, make some gravy, add some brown rice and crumble your burgers on top. Yum!! For the next batch, consider more eggs and 1/2 to 1 cup of panko seasoned bread crumbs or crumbled ritz crackers and freeze patties before cooking. Love the post Jazzy!!!!

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