Meal Planning

Consolation Gasoline: Vegetarian Protein Alfredo

Athletes require a wide range of protein sources to take care of and restore muscle construction in addition to present the power provide wanted for muscle endurance. Vegetarian athletes usually flip to soy primarily based proteins since these are notably excessive in protein. Nonetheless, soy has gotten loads of detrimental press for its results on hormones, significantly for ladies. That is very true if it turns into one of many primary sources of protein of their weight-reduction plan. For that reason, many vegetarians select to devour a soy-free weight-reduction plan or considerably scale back their soy consumption.


Avoiding soy is fairly easy however making a creamy sauce that’s excessive in protein is troublesome with out the addition of blended tofu for that clean texture. Utilizing conventional dairy cream, although it’s a protein supply, usually doesn’t end in a excessive protein dish. One other protein star, nuts, are the right resolution. Making a creamy sauce by utilizing a puree of cashew nuts makes this dish protein wealthy when paired with a lentil pasta. The nuttiness of the cashews companions extremely properly with a contact of saltiness from parmesan cheese. A contact of additional protein is offered by spinach and wealthy tasting sundried tomatoes which supplies this meal a well-rounded dose of protein energy for vegetarian eaters with out utilizing soy.



Vegetarian Protein Alfredo

Energy 510, Protein 30g, Carbs 56g, Fats 20g


Prep time: 2 hours

Cook dinner time: 20 minutes  

Serves: 4



  • 1 1/4 cups uncooked cashews
  • Water for soaking cashews
  • 1 3/4- 2 cups vegetable broth or water
  • 2 cloves garlic
  • 1 teaspoon salt
  • 4 cups uncooked spinach, roughly chopped
  • 1/2 cup sun-dried tomatoes, julienned
  • 1/2 cup parmesan cheese, shredded
  • 1 package deal (8 oz) lentil penne or rotini


Preparation Directions:

  1. Place cashews in a bowl. Cowl cashews with water and soak about 2 hours. Don’t soak longer or the feel will get watery as an alternative of creamy.
  2. Drain cashews and rinse properly.
  3. Place cashews in a blender. Add broth or water, garlic, and salt then mix till very clean and creamy.
  4. Add extra water in order for you it to be a thinner sauce.
  5. Warmth a saucepan with water and cook dinner noodles till al dente.
  6. Whereas noodles are cooking, warmth a sauté pan with a small quantity of olive oil and add the spinach and tomatoes.
  7. Stir cook dinner the spinach till it’s wilted. Flip off the warmth till able to serve.
  8. When noodles are finished, drain and dish onto plates or bowls.
  9. Stir cashew sauce into the spinach and tomatoes. Observe this sauce will thicken quickly whether it is heated so be able to serve it instantly or skinny it out additional if desired. This sauce it completely delish served at room temperature or barely warmed, as properly.
  10. Prime noodles with the cashew spinach sauce and sprinkle with parmesan.


Observe: You can also make this vegan by omitting the parmesan. Protein content material is then diminished to 27g per serving.


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