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High Vegetable Protein Recipes – Enjoy!

 High Vegetable Protein Recipes

As a follow up to his “The secrets of permanent weight loss” blog, G.D. Castillo, M.D. would like to share a few of his favorite vegetable protein recipes to get you started. We, at Cosmetic Plastic Surgery Clinic hope you enjoy them as much as we have.

Lentils with Pork

(For vegetarian recipes omit entirely the pork loin).

Ingredients:

2 lbs. rinsed lentils (serves about 12 portions)

1 or more serrano or jalapeno peppers (omit if you do not like heat)

1 lb. of chopped pork loin

3 large tomatoes

¼ large onion, minced

3 wedges of garlic, minced

3 tbsp extra virgin olive oil

½ tsp. Spanish paprika

½ tsp. salt

Directions:

Using a 4 qt. pot, put olive oil and minced onion, garlic, diced peppers, spices and pork and sauté for approximately 8 minutes.  Add chopped tomato and continue to sauté for 5-8 minutes.  Add 2 quarts of water and lentils, bring to a boil and simmer for 1 and ½ hours.  The lentils will be done when they break open or are soft enough to break open with minimal pressure from your fingers.

Mediterranean Chick Peas (Garbanzo Beans)

Ingredients:

2 lbs. of garbanzo beans

8 thick slices of bacon (cooked)

4 medium tomatoes

1/3 of a large onion

3 garlic wedges

½ bunch of Italian parsley

1 or more jalapeno peppers (omit if you do not like heat)

3 tbsp. of extra virgin olive oil

½ tsp. of salt

Directions:

In a 4-qt. pot sauté chopped bacon until lightly brown and discard the bacon oil. Add olive oil, diced peppers, onion and garlic.  Sautee for approximately 5-8 minutes.  Add sliced tomatoes and sauté for another 8 minutes.  Add 2 qts. of water and rinsed chick peas.  Add ½ bunch of chopped Italian parsley and bring to a boil.  Simmer for approximately 2 hours. Add water if needed.  The consistency should be that of a heavy broth, so do not add excess water.

Black Beans

Ingredients:

2 lbs. of black beans, rinsed

¼ large onion

1 bunch of chopped cilantro

1 or more serrano or jalapeño peppers (omit if you don’t like heat)

3 tbsp. of extra virgin olive oil

¼ tsp. of salt

Directions:

In a 4 qt. pot, place olive oil, diced onion, peppers (if desired) and sauté until lightly brown.  Add 3 qts. of water and add black beans.  Add the chopped cilantro.  Cover with a lid and bring to a boil.  Simmer for 2 ½ to 3 hours.  You may need to add water as it simmers.  The beans will be done when they break open or are soft enough to break open with minimal pressure from your fingers.

Tips for preparing legumes (lentils, chick peas, beans…):

1.It is important to cook the legumes thoroughly until all the cellulose has been broken down.  For beans / chick peas this will be 2 – 3 hours on simmer. Lentils will require a little less time, maybe 1  – 1 ½ hours on simmer.  You will know that this has been accomplished when you can see that the legumes have broken open or are soft enough to break open with your fingers.

2.These recipes can be prepared in a crock pot to accommodate busy schedules.  Once you have sautéed the onion, garlic, bacon or pork loin, just toss the ingredient in a crock pot with your beans, chickpeas or lentils and cover with water.  Cook them on low for 24 hours.

3.Any legume may be substituted in these basic recipes to suit your taste.

4.Do not substitute fresh items for pre-packages items.  Example – do not substitute fresh chopped onion for onion power.

5.Play with these recipes, using other fresh ingredients to change the flavor.

  • Example – for a southwestern flavor, add a trace of cumin and 1/8 tsp of crushed oregano to any of the recipes.

6.Ideas on how to serve legumes:

  • Use as a side dish for any chicken or fish
  • Use as a main dish
  • Add more liquid to serve it soup style
  • Serve inside corn tortillas
  • Serve lentils or chick peas over whole or rice pasta
Dr. Castillo, Director of Cosmetic Plastic Surgery

G. D. Castillo, M.D.
COSMETIC PLASTIC SURGERY
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https://www.cosmeticplasticsurgery.com
800-252-7123 (within IL)
217-359-7508 Savoy (Champaign-Urbana)
309-662-0436 Bloomington

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