A Complete Vegetarian Meal

GF V DF NF SF Jan 28, 2025

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I'm not vegetarian, but I was in the mood to meal prep something vegetarian for either breakfast or dinner. It's got protein from the eggs, tofu, and beans, fat from the eggs and EVOO, carbs from the beans, and plenty of fiber from the spinach and beans (did I mention the beans enough?). It's also a rich source of vitamins A, B2, B9, B12, and K, as well as choline, magnesium, potassium, and calcium.

STEP 1
- 2 lb (907 g) Frozen spinach, thawed
- 1 tbsp (15 g) Extra virgin olive oil
- 2 tbsp (19 g) Garlic powder
- 2 tbsp (14 g) Onion powder
- 2 tbsp (16 g) Chili powder
- 2 tbsp (14 g) Paprika
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

STEP 2
- 1 lb (454 g) Tofu, firm
- 8 large (402 g) Egg

STEP 3
- 2 x 15.5 oz can (516 g) Beans, drained and rinsed
- 4 tbsp (20 g) Nutritional yeast

STEP 4
- 8 tbsp (120 g) Sauerkraut
- 4 tbsp (60 g) Hot sauce

1. Heat a large pan over medium heat with olive oil. Add spinach and spices (garlic, onion, paprika, chili, salt, and pepper). Cover and cook until most of the water has cooked off (about 10 minutes)

2. Add your block of tofu to the pan and mash with a wooden spoon. Crack in your eggs, and mix into the spinach and tofu. Cook the mix over medium low heat until the eggs are just cooked (about 3-5 minutes)

3. Drain and rinse your beans, and mix into the egg mixture with nutritional yeast. Divide into 4 servings

4.

5. To reheat, microwave on high for 2 minutes, and then top with sauerkraut or hot sauce

6.

https://www.poormanprotein.com/recipes/vegetarian-meal

Description

 I'm not vegetarian, but I was in the mood to meal prep something vegetarian for either breakfast or dinner. It's got protein from the eggs, tofu, and beans, fat from the eggs and EVOO, carbs from the beans, and plenty of fiber from the spinach and beans (did I mention the beans enough?). It's also a rich source of vitamins A, B2, B9, B12, and K, as well as choline, magnesium, potassium, and calcium.

Time

Prep Time:

5 minutes

Cook Time:

20 minutes

Total Time:

25 minutes

Cost

Total Cost:

Cost per Serving:

$2.87

Ingredients

Serving(s)

Step 1

2 lb Frozen spinach, thawed
1 tbsp Extra virgin olive oil
2 tbsp Garlic powder
2 tbsp Onion powder
2 tbsp Chili powder
2 tbsp Paprika
1 tsp Salt
1 tsp Black pepper, ground

Step 2

1 lb Tofu, firm
8 large Egg

Step 3

2 x 15.5 oz can Beans, drained and rinsed
4 tbsp Nutritional yeast

Step 4

8 tbsp Sauerkraut
4 tbsp Hot sauce

Instructions

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1. Heat a large pan over medium heat with olive oil. Add spinach and spices (garlic, onion, paprika, chili, salt, and pepper). Cover and cook until most of the water has cooked off (about 10 minutes)
2. Add your block of tofu to the pan and mash with a wooden spoon. Crack in your eggs, and mix into the spinach and tofu. Cook the mix over medium low heat until the eggs are just cooked (about 3-5 minutes)
3. Drain and rinse your beans, and mix into the egg mixture with nutritional yeast. Divide into 4 servings

4. To reheat, microwave on high for 2 minutes, and then top with sauerkraut or hot sauce

Nutrition Facts

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Servings: 4

Calories: 555

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Total Fat: 23.2g (30 %)
 Saturated Fat: 4.8g (24 %)
 Polyunsaturated Fat: 6.1g
 Monounsaturated Fat: 7.8g
Cholesterol: 413mg (138 %)
Sodium: 1285mg (56 %)
Total Carbohydrate: 51.6g (19 %)
 Fiber: 11.9g (43 %)
 Net Carbs: 39.7g
 Total Sugar: 3.2g
Protein: 43.8g (88 %)

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Vitamin B12: 1.03mcg (43 %)
Vitamin D: 2.47mcg (12 %)
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Calcium: 868mg (67 %)
Iron: 15.8mg (88 %)
Magnesium: 282mg (67 %)
Potassium: 1718mg (37 %)

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Glycemic Index

:

27.5

Glycemic Load

:

15.6

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