Wifey and I volunteered (back door brag/pat on the back?) yesterday morning. We were filling up meal packs to send to disaster areas that needed relief. They were made from Soy protein, Rice, dried veggies, and some vitamin packs. Each 1lb bag packed in 1300 calories, and it got us thinking about what we could do for inexpensive healthy lunches.
So this morning we hit the health grocery stores and came up with the following. We cooked it in the rice cooker, and divided it into 5 lunch sized portions.
Ingredients
1 C White Rice
1 C Quinoa
1 C minced TVP, Beef flavored
1/4 C Lentils
1/4 C Olive Oil
1 Chicken Bullion Cube - Omit for veggy version
4 OZ Carrots (Raw, shredded)
4 OZ Onion (raw, diced)
6 OZ Celery (raw, shredded)
2 Cloves garlic (raw, diced)
3 OZ Mushrooms, white (raw, diced)
6 1/2 cups water.
Each serving weighs about a pound after cooking and has 484 Calories, 69 G Carbs, 14 G fat, 20 g Protein…
Not really vegetarian when you add a chicken bouillon cube.
I never even thought about it. I am a veggy only for health reasons, not any ethical issues… Is there really chicken in chicken bullion. Now I have to go research on wiki… Ugh…
I have been a vegetarian for 26 years and started when I was 10 for moral reasons. Today I have the same opinions but the health benefits are important to me as well.
I believe they use chicken fat in them but you could just substitute a vegetable bouillon cube instead. I am assuming the only reason you are using a bouillon cube is to add salt and flavour.
Not much too look at!! It looks like gruel!! It is all packed up for lunches already. I might be a healthy cook, but I sure as hell am not a food stylist!
Yes, I just want to salt flavor. I could just as well add Lawries seasoning salt, soy sauce, fish sauce (I eat fish), or even just a lot of salt and pepper.
YUM… Just finished up my first serving. Two minutes in the microwave, and a little more salt for taste. I am nice and full. That sure beats the hell out of going to Subway!!
I have been a vegetarian for 26 years and started when I was 10 for moral reasons. Today I have the same opinions but the health benefits are important to me as well.
I believe they use chicken fat in them but you could just substitute a vegetable bouillon cube instead. I am assuming the only reason you are using a bouillon cube is to add salt and flavour.
bouillon cubes typically have that there hydrogenated oil… just use damn spices and salt
wow! nice protein! i’d add spinach or seaweed for some green. AAMOF you’ve inspired me. off to do this for myself but wtih egg instead of teh Q thing and no shrooms but maybe some rajas…
I’m a big fan of this type of stuff… I’m vegan so your recipe wouldn’t quite work for me, but there’s a lot of similar things that we like to make on a regular basis. Lentils are great, so easy to make, and really good for you.
Also, though not good if you’re going gluten free… just accidentally tried wheat berries in a cold salad type of dish and they were really good. There’s a lot of protein in them as well and hold up pretty good for a couple of days.
We have a health food store that carries TVP. It is the byproduct after soy beans are crushed and their oil is extracted. Kind of like eating recycled food! But, I like it. Amazon carries it. I pay about $2.00 a pound localy, and because it is dry, a pound is a LOT (only 3.25 oz per cup, FWIW)
I have a rice cooker, so I just hit the “Cook” button… I made a big batch, so it took about 40 minutes.
I’m a vegetarian almost total vegan shooting for 20% cooked 80% raw. Only for health benefits. Yes there is chicken in chicken bouillon. Check out something like McKays chicknisk with is mostly nutritional yeast flakes.
I just finished putting this together… used 5 eggs instead of TVP, added an extra 1/3 cup quinoa and 2/3 cup rice. I added salt, pepper, and soy sauce for flavor. I’m eating now and it’s great! This is a perfect starving college student meal. Thanks for the tip!