THE MYTH: Vegetarians can’t get as much protein from their diet as meat eaters.
THE TRUTH: A lot of vegetarian foods have enough protein to keep you healthy, full, and physically fit! Even a competitive vegetarian athlete can get enough protein in their diet to support an active lifestyle. Although, being vegetarian does not imply “healthier”. It is up to the individual to mix a variety of complementary protein foods in their meals, like beans, lentils, tofu, eggs, yogurt, etc. Also, the proteins in vegetarian foods are incomplete and less bioavailable than the protein from animal products (meaning the body will not be able to absorb as much protein from the veggies as it would from meats). So, to maintain muscle and health, vegetarians should plan to eat 10% more protein than carnivores and eat a combination of multiple protein sources. Speaking of eating, enjoy this delicious, simply, recipe by Coach Brian!
Red Lentil Pasta (Vegetarian)
Nutrition facts per serving: 421 Calories, 47g Carbs, 19g Protein, 17g Fat
- 1 1/2 cups Red Lentil Pasta (Trader Joe’s)
- 1 tbsp Extra Virgin Olive Oil
- 1/2 cup Garbanzo Beans
- 1/2 cup Frozen or Fresh Peas
- 1/3 cup Grecian Style Eggplant with Tomato & Onion (Trader Joe’s)
- 10 Black Olives
- 2 tbsp Parmesan Cheese
- Salt and Pepper to taste
- Boil your red lentil pasta to desired doneness.
- In a preheated pan, add half the olive oil, followed by the garbanzo beans, olives, peas and eggplant. Toss together for 1 minute and smash in the olives with the back of a fork.
- Add in the drained cooked red lentil pasta, half of the parmesan cheese and remaining olive oil. Season with salt and pepper. Toss together for 1 minute.
- Transfer to a serving bowl or dish and top with remaining parmesan cheese.