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‘Lentils’ Instead of ‘Scallops’: 5 High Protein Plant-Based Meal Prep Ideas

brown beans in black ceramic bowl

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!

  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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!