High Protein Vegetable Bake Recipes

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HIGH-PROTEIN VEGETABLE BAKE



High-Protein Vegetable Bake image

This a great, flexible main dish for vegetarians trying to increase our protein intake. It's low-carb and even small portions are quite filling. Eat it hot for dinner or cold for a post-gym lunch. You can use any dark greens you prefer, but it's my favorite way to eat broccoli. Add or substitute whatever spices tickle your fancy -- try it with a tablespoon of dill; go Italian with shredded fresh basil, ground rosemary, and extra garlic; or go Mediterranean with cumin and coriander. If you substitute matzoh meal for the wheat germ, this can be a fun gefilte fish substitute for a vegetarian seder. Makes 8 side dishes

Provided by Cheryl T-Z

Categories     One Dish Meal

Time 55m

Yield 4 main dish servings, 4-8 serving(s)

Number Of Ingredients 13

1 1/2 cups broccoli, cut into small pieces
1/2 cup kale, shredded
3 eggs or 5 egg whites
6 tablespoons milk or 1/4 cup heavy cream
28 g isolated powdered soy protein concentrate (one scoop, about 24 grams protein)
2 cups textured vegetable protein, flakes ("TVP", one cup dry flakes, reconstituted, or prepared chunks, shredded)
1/4 cup extra virgin olive oil
1/4 cup fresh salsa
1 teaspoon garlic, crushed very fine
1 teaspoon chili powder
salt and pepper
2 ounces parmesan cheese or 2 ounces romano cheese, grated very finely,divided into two one-ounce portions (or more, if you prefer, especially if you're using high-quality hard grating cheese)
1 tablespoon wheat germ or 1 tablespoon matzo meal

Steps:

  • Preheat oven to 350 degrees F.
  • Lightly coat the inside of a 9x9 square (preferably glass or ceramic) baking dish with butter, vegetable shortening, or cooking spray.
  • Boil or steam vegetables until tender.
  • Drain if necessary.
  • In a large bowl, whisk eggs, milk, and protein powder until smooth.
  • Add TVP, olive oil, salsa, garlic, 1 oz cheese, and spices.
  • Mix well.
  • Add green vegetables.
  • Mix well.
  • Pour mixture into prepared baking dish.
  • Sprinkle wheat germ and remaining ounce of cheese evenly on top.
  • Bake in 350F oven for 35-45 minutes, until firm.
  • If necessary, broil for five minutes to melt cheese and brown top.

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