Creamy, garlicky pepper white beans with spinach, finished with an irresistible crispy chickpea crumble, is the high-protein pantry meal I make on repeat, because it doesn’t even taste like a pantry meal. (20g protein, 13g fiber, 8mg iron. Soy-free with gluten-free and nut-free options)

This creamy garlic pepper sauce with beans and kale or spinach is fantastic on its own. But then we level it up with this crispy chickpea breadcrumb topping, which adds texture, another pop of flavor, and more even protein and fiber. Think high protein croutons!

There is tons of protein in this recipe (80 grams in the entire pan) along with about 52 grams of fiber and 32 milligrams of iron. There is protein from the beans, chickpeas, cashews, hemp seeds, nutritional yeast, and kale, along with loads of fiber from the beans, chickpeas, kale, and hemp seeds.

This is a nutrient-packed meal, and you can increase the protein and fiber even more, depending on what sides you serve it with. Serve it with a side of multigrain bread or a good sourdough to bump up the protein and fiber even more. It’s also rich in iron, folate, magnesium, potassium, and B vitamins, and it comes together pretty quickly.

You can also serve it over pasta, baked potatoes, or roasted vegetables. Or make a quick bean toast by topping bread with the creamy beans and air frying for 6 to 7 minutes for a super quick and satisfying lunch. It smells so good as it’s cooking. It smells peppery, cheesy, and heavenly. 

The crispy chickpeas on top are so addictive! You can use that topping over any pasta or salad. The topping alone is a must-make.

This recipe uses two cans of beans. The whole can of white beans will simmer in the creamy garlic sauce, while you are dividing up a can of chickpeas. Some of the chickpeas get blended into the sauce to make it creamy, and the rest gets crisped up to make this amazing breadcrumb topping.

Why You’ll Love Pepper Beans

• super easy pantry meal that doesn’t taste like a pantry meal
• High protein and fiber
• crispy chickpea-breadcrumb topping, you’ll want on everything
• naturally soy-free with easy gluten-free and nut-free options

Continue reading: Creamy Garlic Pepper Beans with Crispy Chickpea Crumble

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Seriously satisfying high protein salad with edamame, crispy tempeh, cabbage, carrots, kale, in a creamy peanut gochujang dressing. 23 gms of protein, meal prep friendly. (gluten-free, soy-free, and nut-free options)

This salad is so hearty, crunchy, and delicious. It has a ton of protein, fiber, vitamins, and iron. It packs over 100 grams of protein in the whole bowl, plus 30 grams of fiber, and 19 grams of iron. It’s also a great source of vitamins A, C, and K.

This is a salad that’s going to keep you satiated and satisfy your taste buds because there’s so much flavor in the dressing. I use a peanut gochujang dressing because that flavor combination is just fire. Everybody loves a peanut butter dressing, and we’re going to level it up with some gochujang. It’s so good!

There’s protein from the creamy peanut gochujang dressing, sesame seeds and peanuts, crispy, crumbled gochujang tempeh and edamame! We add lots of veggies for even more fiber, including cabbage, carrots, bell pepper, cucumber, snap peas, green onion, and kale. You can use whichever veggies you have on hand, and use more or less to taste. If you don’t like cabbage, use lettuce instead. If you’d like more carrots, add more carrots. Just play around with the amounts based on your preference.

Then we’re going to add crispy tempeh which has been toasted and coated in a sticky gochujang and lime zest glaze, which is so amazing in this salad. This is the best way to eat tempeh!

We also add some edamame. I like to cook the edamame a little, then add soy sauce and garlic because that adds another layer of flavor and texture to the gochujang salad. You can also add the edamame as is if you prefer.

Then there are sesame seeds and peanuts for added crunch and even more protein. The peanut butter dressing is very flavorful. If you’re allergic to peanuts, use almond butter or cashew butter instead.

Why You’ll Love Peanut Gochujang Salad

• amazing flavors and textures from creamy peanut butter, spicy gochujang, and lots of crunchy veggies, nuts, and tempeh
• packed with protein, fiber, and vitamins
• perfect for picnics, parties, and potlucks
• easy to make gluten-free, soy-free, and even nut-free

Continue reading: Crunchy Peanut Gochujang Power Salad

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This epic roasted garlic chili coconut tofu sandwich stars this toasty, flavor-packed chili-garlic-coconut chutney(Indian Vada Pav Chutney) that coats the tofu paired with this creamy, herbed yogurt sauce and tangy pickled cabbage. 18g Protein 7g fiber!

I am so excited to bring you another sandwich in my series of reimagining sandwiches inspired by popular Indian street food! This one is spicy, nutty, coconutty, sweet, crunchy, creamy, and tangy all at once. It’s such an incredible combination of flavors and textures.
Don’t miss all the summer sandwiches in the series! These are some of my best sandwiches, Big flavor, and nutrient dense! Watch me make them on my YouTube channel! 🌶️

These stacked, make ahead friendly sandwiches and the Indian jalapeño popper toasts (15g protein per toast!) and my Indian crispy Chikin tofu sandwich, all pack incredible flavor and also Protein and fiber!

We’re going to make this chili garlic coconut chutney, which is a dry condiment (lasun chutney) often found in vada pav, a popular Indian sandwich. Vada pav usually has that chutney and a green chutney, and then there is this fried fritter of potatoes that’s tucked into bread. It’s so delicious.

I’m taking that amazing chutney and adding it on top of some tofu slices and baking them, then using them to fill up the coconut tofu sandwich. We’re piling them high in the sandwich along with a creamy, cooling, herby yogurt sauce as well as some tangy pickled cabbage. You can also use other pickled vegetables in this sandwich and add some roasted veggies, as well. This is a very flexible sandwich. 

The main flavor component of this coconut tofu sandwich is that chili garlic chutney, so don’t skimp on it. Definitely make that chutney, and don’t skimp on the garlic or the chili when you do. They give it an amazing flavor.

You want to use super firm tofu for the best results, but extra firm tofu works, as well. I like to slice it thin, almost like deli slices, because the more surface area, the more flavor you get from all of that chutney.

The chili garlic chutney has loads of garlic that gets toasted, then process it up with toasted sesame seeds, peanuts, toasted coconut, and a good amount of Kashmiri chili powder. I use Kashmiri chili powder a lot in my Indian recipes. If you don’t have it, you definitely need to get some. It has a very distinctive flavor and isn’t overly hot, so you can use it in non-Indian recipes, as well, in place of paprika. It adds beautiful color and amazing flavor. You can find Kashmiri chili powder online or at Indian grocery stores.

We make the yogurt sauce with yogurt, herbs, lime juice, and a little maple syrup to balance the savoriness. The pickled cabbage is simply cabbage pickled with vinegar, salt, sugar, and pepper flakes. You can use the same ingredients to pickle other vegetables, like cucumber, radishes, or onions, as well.

This sandwich has amazing flavors and textures in every bite!!!

Why You’ll Love this Coconut Tofu Sandwich

• toothsome tofu smothered in toasty, flavor-packed chili garlic coconut chutney
• creamy, herbed non-dairy yogurt sauce
• crunchy, tangy pickled cabbage contrasts all of those rich, deep flavors
• easily made gluten-free, nut-free, and soy-free

Continue reading: Chili Coconut Garlic Tofu, Pickled Cabbage Sandwich (Vada Pav Chutney Tofu Sandwich)

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This spin on Indian chilli cheese toast is absolutely decadent and delicious. It’s sort of like an Indian-inspired jalapeño popper cheese toast! Each toast has 10-15gm Protein, and ready in 15 minutes!

This is another recipe in my series of amazing, hearty summer sandwiches inspired by popular Indian sandwiches. I’m reimagining those sandwiches or components from those sandwiches. The goal is to create sandwiches with lots of texture and flavor while also making them hearty, high in protein and fiber, easy to make, and perfect for an easy summer lunch. These toasts boast 10 to 16 rams of protein and 5 to 7 grams of fiber per toast!

Don’t miss the other sandwiches in this series: my coconut tofu sandwich and curry leaf tofu sandwich!

Indian chilli cheese toast is usually very simple. It doesn’t have anything other than green chillies and cheese, sometimes with a few veg like onion and peppers, herbs, and seasonings. The two main ingredients are shredded cheese and green chillies. It doesn’t have any bean chili. This is all about green chilli.

That combination of green chillies, cheese, salt, pepper, and chaat masala tastes incredible, so I took that idea and added tofu for extra protein and volume. I also added nutritional yeast for more flavor and protein and hemp seeds for even more protein. Then, I added a generous amount of green chillies, piled everything onto toasted sourdough, and broiled it.

Most of the time involved is simply chopping the vegetables and green chillies and crumbling the tofu. After that, it only takes about three minutes under the broiler.

I also make a crispy tempeh and garlic topping to level up the texture and flavor and add even more protein. The crispy garlic is incredibly delicious on top. I add Kashmiri chili powder to the tempeh for color and that deep Kashmiri chili flavor, along with lime zest. All of these flavor combinations are just heavenly.

Depending on the size of your toast and how much filling you use, you can get anywhere from 10 grams of protein up to 16 grams of protein per slice. It also depends on the bread you’re using. Whole grain bread usually has even more protein! If you want to keep it gluten-free, use gluten-free bread, a gluten-free tortilla, or my almond flour gluten-free naan as the base.

You can broil these chilli cheese toasts, air fry them, or even put them on a grill. This recipe is crispy, cheesy, spicy, zesty, and packed with incredible flavor and texture. It’s an absolutely fabulous combination. You need these cheese toasts in your life! And see recipe notes for more flavor combinations!

Why You’ll Love Chilli Cheese Toasts

• crisp bread topped with creamy chilli-cheese mixture that turns golden brown in the oven
• crispy, savory, tangy crumbled lime tempeh topping adds even more flavor and texture!
• easy to make ahead and assemble as needed
• easily made gluten-free, soy-free, and nut-free

Continue reading: Chilli Cheese Toast with Crispy Lime Tempeh -High Protein

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