Chickpea & Vegetable Stir-Fry

Ingredients:

1 can chickpeas (or 1 ½ cups cooked)

1 bell pepper, sliced

1 onion, sliced

1 carrot, sliced

2 cloves garlic, minced

2 tablespoons soy sauce

1 tablespoon oil

Steps:

  1. Heat oil in a large pan over medium heat.

  2. Add sliced onion, bell pepper, and carrot. Cook for 5 minutes, stirring often.

  3. Add minced garlic and stir for 1 minute.

  4. Drain and rinse chickpeas, then add to the pan.

  5. Pour in soy sauce and mix well.

  6. Cook for another 5–7 minutes, until vegetables are soft.

  7. Serve hot over rice or couscous.

Chicken and Lentil Stew

Ingredients:

2 boneless chicken thighs, chopped

1 cup dried lentils (or 1 can lentils)

1 onion, chopped

2 cloves garlic, minced

2 tablespoons tomato paste

1 carrot, chopped

1 teaspoon cumin

Salt and pepper to taste

3–4 cups water or broth

Steps:

  1. Heat a pot with oil and cook the chicken until lightly browned.

  2. Add onion, garlic, carrot, and cumin. Stir for 2 minutes.

  3. Add lentils, tomato paste, and water or broth.

  4. Bring to a boil, then reduce heat to low.

  5. Cover and simmer for 30–35 minutes (or 15 minutes if using canned lentils).

  6. Season with salt and pepper. Serve warm.

Vegetable Omelette

Ingredients:

3 eggs

1/2 onion, chopped

1 tomato, chopped

1 handful of spinach

Salt and pepper

1 tablespoon oil

Steps:

  1. Crack eggs into a bowl. Add salt and pepper, and beat well.

  2. Stir in chopped onion, tomato, and spinach.

  3. Heat oil in a pan over medium heat.

  4. Pour the egg mixture into the pan and spread evenly.

  5. Cook for 3–4 minutes, then flip and cook the other side.

  6. Serve hot, with bread or salad.

Chicken & Rice One-Pot Meal

Ingredients:

1 cup rice

2 chicken thighs or breasts, chopped

1 onion, chopped

½ cup frozen peas or chopped carrots

2 cups water or broth

Salt and pepper

Steps:

  1. Heat oil in a pot. Add onion and sauté for 3 minutes.

  2. Add chicken and cook until it turns white.

  3. Stir in rice, vegetables, salt, and pepper.

  4. Pour in water or broth and bring to a boil.

  5. Reduce heat, cover, and simmer for 20 minutes.

  6. Remove from heat and let sit for 5 minutes before serving.

High-Protein Banana Pancakes

Ingredients:

1/3 cup all-purpose-flour

1 tablespoon baking powder

1 teaspoon cinnamon

1/4 teaspoon salt

2 large bananas

2 large eggs

2 tablespoons of butter

Steps:

  1. In a large bowl, mash the bananas (leave half of a banana for the end)

  2. Add eggs and beat together until combined

  3. Whisk in the milk

  4. Whisk in the dry ingredients (don’t overmix!)

  5. Heat a large non-stick pan, buttering up the surface

  6. Pour circles of pancake batter into the pan

  7. Cook until the pancakes are puffed on top and golden brown on the bottom.

  8. Serve hot, topped with sliced banana and maple syrup