For our Plant-based Proteins class, we learnt all about what a protein is, vegan protein sources, daily protein requirements and health benefits of plant-based proteins. Our assignment was to create a dish that would contain at least 30g of plant protein. So using some of my favourite foods I created a Protein Buddah Bowl.
I’ve made the falafels before and decided to sprout the chickpeas, which makes them easier to digest and increases their nutritional value. Quinoa tabbouleh is a great accompaniment to the falafels and is also high in protein, especially by adding black beans. The lemon coriander hummus finishes the dish by adding another texture and even more protein.
I calculated the total protein content using the app ‘Cronometer’:
The total amount of protein per serving = 34.9g
Baked Sweet potato Falafels: jump to recipe
- total protein per recipe = 588g
- per 35g falafel = 2.6g protein
- for a serving of six falafels = 15.6 g protein
Quinoa and Black Bean Tabbouleh: jump to recipe
- Total per recipe = 51.4g
- Total per 196g serving = 12.g of protein
Lemon and Coriander Hummus: jump to recipe
- total protein per recipe = 29.1g
- total per 94g serving = 7.3g protein
Baked Sweet Potato falafels with sprouted chickpeas
Chickpeas are a good source of protein as well as dietary fibre, folate (vitaminB9), manganese, copper and iron. Sprouting is an effective way to reduce the phytic acid which helps to release their nutrients and to make them easier to digest.
- Utensils required: Food processor, lined baking tray, sprouting jar or colander
- Inactive time: 8 hours to soak chickpeas + 2 days to sprout
- Yield 14 at 35g per falafel
- 1 large sweet potato or 2 small (400g in total)
- 100g raw, dried chickpeas (soaked and sprouted)
- 35g chickpea flour
- 1-2 garlic cloves, crushed
- 1 level tsp sea salt
- 1 heaped tsp ground cumin
- 1 level tsp ground coriander
- 1 level tsp smoked paprika
- ¼ tsp hot dried chili
- 10 g fresh coriander, finely chopped
- 3 tbsp sesame seeds (to coat)
For the Sprouted Chickpeas:
- Wash the chickpeas in cold water, drain and put in a glass bowl.
- Cover with filtered water, making sure there is enough water for the chickpeas to expand.
- Cover bowl, set aside to soak for 8 hours or overnight
- After soaking, rinse chickpeas and place in a sprouting jar or colander over a bowl with a cover.
- Rinse chickpeas twice a day, you should start seeing little tails appear around day two.
For the falafels:
- To cook the sweet potato – preheat oven to 200c /180c fan
- Put the sweet potato(s) on a roasting tin and roast for 40mins to 1 hr depending on the size of the potatoes until they are soft, let them cool down then scoop out the flesh into a bowl and mash
- To make the falafels –
- Rinse the sprouted chickpeas and place them in a food processor, pulse until finely ground.
- In a large bowl combine the potato, ground chickpeas, chickpea flour, garlic, salt, all the spices and the fresh coriander (not the sesame seeds)
- Put mixture in the fridge for a couple of hours to firm up and infuse the flavours
- To cook the falafels – preheat oven to 200c/ 180c fan
- Shape the falafels into small balls, weighing about 35g each, this should make around 14.
- Then press into discs and sprinkle some sesame seeds on both sides, put onto a lined baking tray.
- Bake for 30 minutes, turning half way.
Notes – The falafel mixture is at its best if you make it the day before as this allows the spices to infuse and the mixture is easier to shape.
Allergy advice: sesame seeds
Source: recipe adapted from ‘LazyCatKitchen’
Quinoa and Black Bean Tabbouleh
Quinoa is a pseudo grain that is naturally gluten free. Quinoa provides all nine amino acids which makes it a complete protein source. It is also a very good source of magnesium and manganese, it contains three times as much magnesium as calcium. It has high levels of vitamins B2, vitamin E. It is a good source of iron, phosphorus, copper and zinc. Quinoa is high in dietary fibre. Black beans are also a good source of protein as well as fibre and folate (vitamin B9), they contain iron, magnesium, manganese and thiamine (vitaminB1)
- 200g quinoa
- 1 tin organic black beans, drained and rinsed
- 1 organic red bell pepper, diced small the size of the black beans
- 6 spring onions, sliced
- 50g sweetcorn
- handful of coriander, chopped
- 60ml cold pressed rapeseed oil
- 1tsp ground cumin
- 1 small clove garlic, minced
- 2 tbsp lime juice (about 1 lime)
- 1 tsp sea salt
- ¼ tsp cayenne pepper
- Rinse the quinoa very well, add to a saucepan with double the amount of water. Bring to the boil and simmer for 15 minutes. Drain and allow to cool.
- Meanwhile add all the dressing ingredients to a small bowl and whisk, or to a lidded jar and shake.
- To the cooled quinoa add the black beans, pepper, spring onions, sweet corn and coriander.
- Then stir in the dressing.
Source: recipe by Sally Wilson Natural Vegan Chef
Lemon and Coriander Hummus
Chickpeas are a good source of protein as well as dietary fibre, folate (vitaminB9), manganese, copper and iron. Lemons are a great source of vitamin C, which when consumed with foods containing iron, help to absorb the iron content. Coriander is a rich source of antioxidants, which help our immune system.
Utensils required: Food Processor ~ 4 servings
- I tin organic chickpeas, drained and rinsed
- 3 tbsp cold pressed rapeseed oil
- 3 tbsp tahini
- Zest and juice of 1 lemon
- 1 tsp ground cumin
- 1/4 tsp cayenne pepper
- 1 small garlic glove, minced
- 10g coriander, finely chopped
- 2 tbsp filtered water (depending on desired consistency)
- sea salt and freshly ground pepper to taste
- Add all the ingredients to the food processor, except the garlic, coriander and water.
- Blitz until a fairly smooth mix, stopping now and then and scraping down the sides of the processor, if required
- Add water if consistency is too thick, a tablespoon at a time.
- When happy with the consistency, add the minced garlic and blitz.
- Add salt and pepper to your taste and blitz.
- Decant into a bowl and stir in coriander.
Allergens: contains sesame
Source: recipe adapted from BBC Good Food