Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa.
Note: The egg might be stuck onto the plate if left out on the counter for too long so soak the plate after eating and it should be fine. A perfect way to satisfy that Tex Mex craving without breaking the bank in fat and calories. HEAT stock in pan and saute onions and garlic for about 5 minutes; Stir in eggplant and sweet potato. ADD canned tomatoes, parsley, chilli, curry powder, cumin and pepper; simmer until sweet potato is soft --- about 20 - 25 minutes. The fact is that the protein foods like pulses (peas, beans and lentils), nuts, seeds and grains in a vegetarian diet are packed with proteins, these are foods high in protein. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". While eggs shouldn't be eaten everyday, they're a wealth of nutrients your body will thank you for including vitamin B12.


Add beans, mashing with the back of a wooden spoon until chunky and thick; cook 2 minutes or until heated, stirring constantly. Though I would have loved it, I cut back on the spices (and skipped the eggplant) for DH, which made it a winner for him too.
The vegetarians can meet their requirement of protein easily if they eat a variety of protein rich foods in amounts providing them enough calories to maintain their weight. Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.
The good thing about eggs is while it shouldn't be eaten everyday due to its cholesterol content, as a vegetarian you still get way less cholesterol overall than your omnivorous counterparts.
Stir in chili powder, cumin, black pepper, and crumbles; cook 3 minutes or until thoroughly heated.
It made 3 tortillas worth (though probably would have been 4 if I hadn't cut back on the topping amounts) and each one was plenty to feed one person.


I generally eat eggs about 2 - 3 days out of the week.Nuts are great sources of protein, especially almonds. Arrange half of tortilla chips in an 11 x 7-inch baking dish coated with cooking spray; top evenly with the crumbles mixture. Harvard School of Public Health recommends not going over board on soy, and consuming two to four servings per week of soy meat alternatives.
Cut casserole into 6 equal pieces; top each serving with 1 teaspoon sour cream, 1 teaspoon onions, and 2 teaspoons olives. Soy provides all the essential amino acids, and is considered a complete source of protein.



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