Here are three healthy, complete protein meals you can throw together in less time than it took me to write this blog entry!
Bulghur Wheat and Chickpeas
Bring 2 cups of bulghur wheat and 4 cups of water with a pinch of salt to a boil. Simmer for 15 minutes (give or take-- check periodically-- it's done when all the water is absorbed.)
While the bulghur is cooking, chop up 2-4 tomatoes, 1 large onion, and a bunch of parsley. If you also have fresh mint it is a lovely addition but not essential. Juice 2 lemons.
Mix the cooked bulghur, the veggies, and about 2 cups of cooked chickpeas (see here for how to cook the beans.) Pour the lemon juice and about a third cup of olive oil over all and mix thoroughly. Eat right away or chill for a delicious salad.
Lentil and Rice Stew
Put 1 cup lentils, 1 cup brown rice, 1 chopped onion, 3 chopped carrots, 4 stalks chopped celery, and 1 bunch chopped parsley in a pot. Cover with water and add a vegetable boullion cube or a tablespoon of veggie broth powder. (Avoid boullion with MSG or artificial flavoring.) Bring to a boil, simmer about 35 min. (This one has to cook a little longer but requires zero supervision while cooking and you can get the ingredients ready in about 10 min.)
Black Bean Dip
This one is so easy it almost doesn't constitute a recipe:
Put 2 cups of cooked black beans, drained; the juice of one to two lemons or 3 limes, a tablespoon of cumin, and a pinch of salt, in the food processor or blender. Start with one lemon or lime and if the dip is too stiff add more juice. Once it's too runny all hope is lost so err on the side of less liquid. Approximate prep time for this one is about 6 minutes. Render it a complete protein by eating it with bread, pita, tortillas, tortilla chips, or crackers. Yum!
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