Introduction: If you’re searching for a plant-based alternative to scallops that’s both protein-rich and versatile, look no further than lentils. Lentils are a nutritional powerhouse, packed with protein, fiber, and essential nutrients. Their tender yet firm texture makes them an excellent substitute for scallops in a variety of dishes. In this post, we’ll explore five high-protein plant-based meal prep ideas featuring lentils. Get ready to embark on a culinary journey with these delightful recipes!
- Lentil “Scallop” Stir-Fry: Ingredients:
- Cooked lentils (green or brown)
- Assorted vegetables (bell peppers, broccoli, carrots, snap peas)
- Soy sauce
- Sesame oil
- Garlic
- Ginger
- Red chili flakes (optional)
- Brown rice or noodles
Instructions:
- In a hot skillet or wok, heat some sesame oil and stir-fry the assorted vegetables until they’re tender-crisp.
- Add minced garlic and ginger to the pan and cook for another minute.
- Add the cooked lentils to the pan, followed by soy sauce and red chili flakes (if desired).
- Toss everything together and cook for a few minutes until the lentils are heated through.
- Serve the lentil “scallop” stir-fry over a bed of cooked brown rice or noodles for a satisfying and protein-packed meal.
- Lentil “Scallop” Ceviche: Ingredients:
- Cooked lentils (green or brown)
- Red onion, finely chopped
- Tomato, diced
- Cucumber, diced
- Avocado, diced
- Fresh cilantro, chopped
- Lime juice
- Olive oil
- Salt and pepper
- Tortilla chips (for serving)
Instructions:
- In a bowl, combine the cooked lentils, finely chopped red onion, diced tomato, diced cucumber, diced avocado, and chopped fresh cilantro.
- Drizzle lime juice and olive oil over the mixture, and season with salt and pepper to taste.
- Gently toss all the ingredients together until well combined.
- Refrigerate the lentil “scallop” ceviche for at least 30 minutes to allow the flavors to meld.
- Serve chilled with tortilla chips for a refreshing and protein-packed appetizer or light meal.
- Lentil “Scallop” Pasta: Ingredients:
- Cooked lentils (green or brown)
- Pasta of your choice
- Olive oil
- Garlic, minced
- Lemon juice
- Fresh parsley, chopped
- Salt and pepper
- Vegan Parmesan cheese (optional)
Instructions:
- Cook the pasta according to the package instructions until al dente. Drain and set aside.
- In a skillet, heat olive oil over medium heat and sauté minced garlic until fragrant.
- Add the cooked lentils to the skillet and cook for a few minutes.
- Stir in lemon juice, fresh parsley, salt, and pepper.
- Add the cooked pasta to the skillet and toss everything together until well combined.
- If desired, sprinkle vegan Parmesan cheese on top.
- Serve the lentil “scallop” pasta as a flavorful and protein-packed meal.
- Lentil “Scallop” Chowder: Ingredients:
- Cooked lentils (green or brown)
- Onion, finely chopped
- Celery, finely chopped
- Carrot, finely chopped
- Garlic, minced
- Vegetable broth
- Coconut milk
- Dried thyme
- Bay leaf
- Salt and pepper
- Fresh parsley, chopped (for garnish)
Instructions:
- In a pot, sauté the finely chopped onion, celery, carrot, and minced garlic until softened.
- Add the cooked lentils to the pot and stir to combine.
- Pour in vegetable broth and coconut milk, and add dried thyme and a bay leaf.
- Season with salt and pepper to taste.
- Simmer the chowder for about 20-30 minutes to allow the flavors to meld together.
- Remove the bay leaf before serving.
- Garnish with fresh parsley and serve the lentil “scallop” chowder as a comforting and protein-rich meal.
- Lentil “Scallop” Salad: Ingredients:
- Cooked lentils (green or brown)
- Arugula or mixed greens
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, thinly sliced
- Kalamata olives, pitted and sliced
- Lemon vinaigrette dressing
Instructions:
- In a large salad bowl, combine the cooked lentils, arugula or mixed greens, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and sliced Kalamata olives.
- Drizzle lemon vinaigrette dressing over the salad and toss gently to coat all the ingredients.
- Adjust the seasoning to taste.
- Serve the lentil “scallop” salad as a refreshing and protein-packed meal or side dish.
Conclusion: With these five high-protein plant-based meal prep ideas featuring lentils as a substitute for scallops, you can enjoy a range of flavorful and protein-rich dishes while exploring the versatility of lentils. Incorporate these recipes into your meal prep routine and savor the deliciousness of lentils while nourishing your body with plant-based protein. Stay tuned for more exciting and nutritious plant-based meal prep ideas in our upcoming posts!
