Consolation Gas: Vegetarian Protein Alfredo

Athletes require quite a lot of protein sources to keep up and restore muscle construction in addition to present the vitality provide wanted for muscle endurance. Vegetarian athletes usually flip to soy based mostly proteins since these are notably excessive in protein. Nonetheless, soy has gotten lots of unfavourable press for its results on hormones, significantly for girls. That is very true if it turns into one of many fundamental sources of protein of their weight loss program. Because of this, many vegetarians select to devour a soy-free weight loss program or considerably scale back their soy consumption.

Avoiding soy within reason 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, sometimes 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 nicely with a contact of saltiness from parmesan cheese. A contact of additional protein is offered by spinach and wealthy tasting sundried tomatoes which provides 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

Components:

• 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 bundle (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 a substitute of creamy.
2. Drain cashews and rinse nicely.
3. Place cashews in a blender. Add broth or water, garlic, and salt then mix till very clean and creamy.
4. Add further water if you need 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 carried out, drain and dish onto plates or bowls.
9. Stir cashew sauce into the spinach and tomatoes. Word 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 nicely.
10. High noodles with the cashew spinach sauce and sprinkle with parmesan.

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

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