Vegetarian Protein

 American Institute for Cancer Research - AIC 

shared

1/2 cup Cooked Quinoa        - Calories 114, Protein 4.01gm 

2 oz Tofu (Firm Silken)        - Calories  35,  Protein 3.91gm

1oz Tempeh                           - Calories 56,  Protein  5.16gm

1 Tbs Organic Peanut Butter - Calories 190, Protein  8gm

1/4c Cooked Black Beans     - Calories  55,   Protein 3.62gm

1/2 c Chickpeas                      -Calories  143, Protein 5.94gm

1/4 c Kidney Beans               - Calories  54,   Protein 3.36gm

1/2 oz Almonds                       Calories 82,    Protein 3.01gm

Nutrition For Asian -Indian Shared Vegetarian Protein for all Indian foods (All the Values Are Per 100gms )  -  

1. Rice Bran                          -Calories 393, Protein 13.5 
2. Wheat Germ                     -Calories 397, Protein 29.2
3.  Bajra                                  -Calories 361, Protein 11.6
4. Barley                                 -Calories 336, Protein 12.5  
5. Lentils                                -Calories 343, Protein 25.1
6. Khesari dhal                      -Calories 345, Protein 28.2
7. Moth Beans                        -Calories 330, Protein 23.6 
8. Soya Bean                           -Calories 432, Protein 43.2
9. Almonds                             -Calories 655, Protein 20.8 
10. Watermelon Seeds           -Calories 628, Protein 34.1
11. Peanuts Roasted               -Calories  570, Protein 26.2
12. Cashews                              -Calories  596, Protein 21.2
13. Garden Cress seeds           -Calories 377, Protein 25.3
14. Cumin Seeds                       -Calories 356, Protein 18.7
15. Fenugreek Seeds                -Calories 333, Protein  26.2
16. Poppy Seeds                        -Calories  408, Protein 21.7
17. Yogurt 4oz (Plain low fat) -Calories 80,   Protein 6.547

Recipe For Indian Masoor Soup:

Ingredients:

 Indian Masoor (Whole Lentils)     - 1/2 Cup (Pre-Washed)

 Diced Choice of onions                 - 2Tbs

Turmeric powder                             - 1/4th tsp

 Indian Ghee/Butter/ Choice of Oil  - 2 Tsp

Tamarind Pulp (History of allergies to Tamarind Pulp can substitute to 2 Tsp of Cranberries or 1 tsp freshly squeezed lemon juice)         - 1/2 tsp

 Water                                              - 2 cups

 Chopped Cilantro/ kale leaves      - 1 Tsp

 Salt to taste

For Seasoning

 Mustard Seeds             -1/2 tsp

 Cumin Seeds               -1/2 tsp

 Minced Garlic Cloves - 2'

 Sprigs Curry leaves     -3'

Thai Chillies                -2'

 Method:

1. In a pressure cooker pan heat 2 tsp of ghee.

2. Add the seasonings, let the seasonings splutter.

3. For the seasoning add pre-washed lentils with two cups of water, turmeric powder and cook for 2 -3 whistles.

4. Flavor the cooked lentils with salt and tamarind pulp (optional). Cook for one minute.

5. Add lemon juice and garnish with cilantro or kale leaves.

5.. Enjoy simple, easy high protein soup.

Veggie Cheat Cooking Sheet- 

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