High protein menu, part 3

Cassule (Barbarian French mix of stagues)

Image by Grooveland Designs from Pixabay


● 1 cup dried white beans (or 3 cups canned/boiled)

● 400 g of seitan or soy pieces (I had soy meat)

● 1 medium-sized onion, diced

● 2 medium-sized carrots, sliced ​​in circles

● 2 stalks of celery, diced

● 5 garlic cloves, finely chopped

● 15 pcs of mushrooms, chopped (or any other mushrooms)

● 2 tomatoes, diced

● 1 tablespoon chopped basil

● 1 tablespoon chopped thyme

● 2 bay leaves

● 2 tablespoons chopped parsley

salt and black pepper to taste


● On a small fire, heat oil in a large saucepan.

● Add soy/seitan and fry, stirring regularly, until browned.

● Add onions, garlic, celery, and carrots. Add a pinch of salt with pepper and simmer vegetables for 5 minutes, until the onions are translucent.

● Add mushrooms. Cook until all liquid has evaporated.

● Add tomatoes and beans along with basil, bay leaves, parsley, and thyme.

● Bring to a boil, adding more water if the stew is too thick, and reduce heat.

● Season with salt and pepper to taste and remove from heat.

● Serve the dish hot.

Chick-pea pizza


For the basics:

● Canned chickpea can (well, I prefer freshly boiled more)

● A bit of bulgur (a few tablespoons)

Pumpkin seeds

● Salt;

For filling:

● Tomato paste

● Mushrooms

● Olives

● Cheese (mozzarella)

● pepper;


● Spread the mixture for the base (mix all the ingredients) at the bottom of the baking dish and then into the oven for 5 minutes (200 degrees).

● Then we take it out, the mass hardens a little, grease it with a thin layer of tomato paste and put mushrooms, olives, and peppers on top.

● Put it in the oven again, after 15 minutes we take it out, sprinkle it with spices to taste, and cheese. For another 5-7 minutes in the oven. All is ready!

● You can put a slice of pizza on salad leaves and drizzle it with olive oil

Cheese pancakes

Image by Дарья Яковлева from Pixabay


● cottage cheese 5-9%, 200 g

● almond flour, 6 tbsp

egg, 2 pcs.

● coconut sugar (2 tbsp) or can be replaced with banana, 1 pc

● unrefined coconut oil

● Greek yogurt, 2 tbsp

jam or jelly, 1 tbsp.


● Cottage cheese, eggs, flour, and sugar mix well with each other.

● Make balls and flatten them a little, roll in flour.

● Heat the pan and add coconut oil. Put cheesecakes.

● Fry on one side over high heat, then turn over, cover, and reduce heat to a minimum. Strain for 2-3 minutes.

● Serve with yogurt and jam.

Lentil, tomatoes, and fresh green salad

Photo by Frédéric Dupont on Unsplash


lentils (60 g.),

● cherry tomatoes (90 g.),

● bell pepper (90 g.),

● green onions / cilantro / parsley,

● sesame oil, olive oil,

● soy sauce,

● cinnamon / clove


● Wash the lentils, add water, add spices (cinnamon, cloves) and cook until cooked according to the instructions on the package.

● Cut the pepper and cherry tomatoes into halves or quarters.

● Mix 1 tbsp. olive oil, 1 tsp sesame oil, chopped herbs, 1 tbsp. soy sauce and mix well.

● In a salad bowl, mix lentils, tomatoes, and bell pepper add dressing, salt/pepper to taste.

Salad with chickpeas and avocado


● Chickpea (100 g.)

● Avocado (1 pcs.)

● Bell pepper (150 g.)

● Red onion (10 g.)

● Lime (1/2 pcs.)

olive oil

● Balsamic vinegar

● Cilantro


● Boil chickpeas until ready according to the instructions on the packaging.

● Finely chop the onion and cilantro, chop the avocado and bell pepper into a cube.

● Balsamic vinegar (1 tsp), olive oil (2 tsp), and juice and lime zest are mixed, salt/pepper to taste.

● All the ingredients are mixed in a salad bowl, season with sauce, and sprinkle with herbs on top.

Eggplant with cheese


Eggplant (1 pcs.)

● Adyghe cheese (80 g.)

● Tomatoes in their own juice (2 pcs.)

● Small onion

● Mozzarella (60 g.)

● Any semi-hard cheese (30 g.)

● Garlic clove

● Fresh thyme and basil


● Cooking tomato sauce.

● Finely chop the onion and fry in a dry hot pan, after a couple of minutes add the peeled chopped tomatoes in it in our own juice and a little water.

● Stew for 10 minutes, salt/pepper to taste, add finely chopped basil, and simmer for another 2 minutes.

● Cut the eggplant in circles 2 cm thick, spread on the foil, salt/pepper, sprinkle with olive oil, add the garlic and a sprig of thyme. Wrap the foil and put the resulting container in the oven, bake at 180 ° C for 10 minutes.

● Pour half of our tomato sauce into a separate baking dish, overlap half the eggplants with a supernatural overlap, spread the sliced ​​mozzarella, and sprinkle grated Adyghe cheese on top.

● Then repeat the layers – sauce, eggplant, mozzarella, sprinkle with grated semi-hard cheese on top.

● Bake in the oven at 180 ° C for 10 minutes.



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