Erin Stanczyk | eat.move.rest.

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Protein-Packed Vegan Lentil Quinoa Tacos

Eat, Food + Nutrition, RecipesErin Stanczyk4 Comments

Let’s Taco-bout Plant Protein

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

But where do you get your protein?!

There’s a common misconception that even Dusty and I fell victim to when we were embarking on our plant-curious journey—that if you aren’t eating meat, you aren’t getting enough protein. By educating ourselves and putting it to the test, we soon came to find out that it’s simply not the case!

All foods contain protein, including plants, and 97% of American are getting enough. In fact, plants contain all essential amino acids. Studies also show that less than 3% of Americans are getting enough fiber. Plant foods are rich in fiber, which meat contains none of, and plants contain zero cholesterol, which meat contains a lot of.

Simply put, increasing your plant protein and eliminating or drastically reducing the amount of animal protein in your diet will equate to better digestion and a happier heart, amongst a plethora of other plant-powered perks! *sources + additional info linked below

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

Gram-for-gram, lentils contain more protein than beef!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

The Complete Protein Myth

A complete protein is a food that contains all 9 essential amino acids. Amino acids are the building blocks of protein, which helps our bodies to build and repair tissues. The group called essential amino acids are ones that our bodies cannot create, and therefore, we must obtain from our diet.

For a long time, people argued that plants were inferior protein sources because many of them are not “complete” proteins, and the body would not be getting what it needed. Food combining became popularized, where it was believed that you needed to eat complementary proteins, i.e. rice and beans, at one meal, in order to get the full spectrum of essential amino acids. However, research now clearly shows that our bodies have an amino acid “pool,” in which they store the amino acids we need, and expel the ones we don’t need.

All of that being said, quinoa is actually a complete protein, and while lentils are not, they do contain nearly 18g of protein per cup, cooked!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

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Lentil Quinoa Tacos

If you’re craving something meaty, high protein, and extra indulgent, these delicious and nutritious Lentil Quinoa Tacos will do the trick! And don’t forget about the fixin’s—add in some vegan nacho cheeze, fresh salsa, guacamole, mango salsa, gluten-free tortillas, and chopped veggies and you’ve got yourself a fiesta!

vegan, gluten-free, dairy-free, soy-free, protein-packed!

time: 30min // serves: 4-6

ingredients:

  • 1 cup dry quinoa

  • 1 cup dry lentils

  • 1/2 red onion, diced

  • 2-3 garlic cloves, minced

  • 3-4 tbsp nutritional yeast

  • 1 tbsp oregano

  • 1 tbsp cumin

  • 1 tbsp chili powder

  • 1 tsp garlic powder

  • salt + pepper to taste

steps:

  1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil and reduce heat to medium/low until water is absorbed and grains are cooked.

  2. Meanwhile, sauté onion and garlic with a bit of salt and pepper in a splash of water in a non-stick pan until soft, fragrant and slightly translucent.

  3. When green lentils are cooked, place in strainer and rinse under COLD water and then place in food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.

  4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until thoroughly combined.

optional fixins:

  • shredded romaine and/or romaine leaves

  • gluten-free tortillas

  • bell peppers

  • red onion

  • sweet corn

  • cherry tomatoes

  • mango

  • cilantro

  • lime wedges

  • avocado slices or guacamole

  • vegan cashew “cheeze” sauce

  • brown rice and/or black beans

notes:

  • To make your taco meat look even more “meaty,” try using red quinoa instead of white!

  • We also have a Lentil Walnut Taco Meat recipe on our Vegan Nachos YouTube video, so be sure to check it out for another delicious and nutritious variation!

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com
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Guac-n-roll

It’s always important to include healthy fats in your diet for optimal absorption of vitamins, minerals, and phytonutrients! …But I think it’s safe to say that nobody’s going to have to twist your arm to slop a dollop of fresh-whipped guacamole onto your tacos! ;)

Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

As Seen On Youtube

Be sure to join us in the kitchen as we taco-bout this delicious recipe in more detail on the EatMoveRest YouTube channel! Be sure to Subscribe, click that bell to turn on Notifications, give it a Thumbs Up, leave us some love in the Comments, and Share with family and friends!


Protein-Packed Vegan Lentil Quinoa Tacos | Erin Stanczyk | EatMoveRest.com

Lettuce Eat Plants

We get a lot of questions about how to maintain your plant-based perspective around family and friends, and while dining out and traveling. My simplest answer is, JUST ROCK IT—you do you—but I know that can take time!

My second answer is always to share the wealth! If you really want to wow your friends and fam, make them a delicious, plant-powered meal that they can’t resist!

Host a Taco Tuesday party at your house, complete with all the fixin’s, and let the plants work their magic! My favorite secret ingredient is our vegan cashew cheeze sauce! If you want us to share the full recipe, be sure to let me know in the comments!

Designed For Your Lifestyle,

Erin

Erin Stanczyk EatMoveRest

Vegan Chocolate Chip Cookies & Dairy-Free Milk

Eat, Food + Nutrition, RecipesErin Stanczyk2 Comments

Here Comes Santa Claus

Santa is on his merry way, and he'll be looking for a tall glass of milk and a plate full of cookies when he comes down your chimney! I’m sharing with you a new, nutritious and delicious plant-based way to enjoy this timeless classic.

Not only are these chocolate chip cookies vegan, they're also oil-free, gluten-free, and refined sugar-free! And you guessed it—the milk is dairy-free, vegan, and full of healthy fats and proteins to keep you feeling your very best!

EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk

Santa’s Cookie-Baking Secret

Set aside a handful of chocolate chips to pop on top of your cookies after baking. Simply set your oven to Broil and place the cookie sheet back in the oven for about 30 seconds, and you’ve got the tastiest looking melted chocolate chip cookies on the block!

EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk

My New Favorite Kitchen Tool

I recently received an Almond Cow plant milk maker, and I haven’t gone back since! This appliance makes homemade, dairy-free milks so much easier and more effortless to whip up! No straining through a nut milk bag and struggling to clean it out, and it blends nuts, seeds, and dates so much better than my blender does!

Simply add your plant of choice + water + add-ins of your choice + press the button for instant homemade milk!

Almond Cow says it best: Milk made simple. No bells and whistles, just the perfect milk at the touch of a button!

EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk

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Vegan Chocolate Chip Cookies

Santa’s new favorite cookies are sure to please his palate and his waistline! These super soft and chewy treats contain only the purest ingredients—applesauce and almond butter replaces the need for oil, and ground flaxseeds eliminate the need for eggs. Coconut sugar is far less refined than white sugar, and gluten-free oat flour is much more gut-friendly! Even the antioxidant-rich, dark chocolate chips are an upgrade!

vegan, gluten-free, oil-free, ooey, gooey, soft + chewy!

time: 20min // servings: 24

ingredients:

  • 1/3 cup applesauce

  • 1/3 cup almond butter

  • 1/2 cup coconut sugar

  • 1 tablespoon ground flaxseeds

  • 2 teaspoons vanilla flavoring or extract

  • 1.5 cups oat flour

  • 1/2 teaspoon baking soda

  • 1/2 teaspoon salt

  • 1/2 cup dairy-free dark chocolate chips or carob chips

method:

  1. Preheat oven to 350ºF and line two baking sheets with silpat or parchment.

  2. Combine applesauce, almond butter, coconut sugar, and ground flax in large mixing bowl. After mixed well, stir in vanilla flavoring.

  3. Add oat flour, baking soda, and salt and mix well.

  4. Stir in chocolate chips, saving a small amount to place directly on top of cookies.

  5. Place 1.5 tablespoon-size dough balls on baking sheets about 2 inches apart, and lightly press to flatten a bit. Pop in oven for 8-10 minutes (less time for softer cookies—I did 8 minutes for super chewy, gooey cookies)!

  6. Remove cookies from oven and let set on sheet for 5 minutes, then transfer to cooling rack or plate.


Dairy-Free Hemp Milk

Almonds aren’t the only dairy-free milk-maker on the block. Hemp seeds are a fantastic alternative for those who suffer from nut allergies, and are also rich in healthy, ALA fatty acids. On top of that, hemp is a complete protein. This tiny seeds pack a powerful punch and a slightly “nutty” flavor that pairs well with the sweetness of dates and the aroma of vanilla bean!

vegan, gluten-free, nut-free, soy-free, rich + frothy!

time: 5min // servings: 6

ingredients:

  • 1 cup hemp seeds

  • 4-5 cups water

  • 3 large or 6 small pitted dates (soaked in water first, if dry)

  • 1 teaspoon vanilla flavoring or extract

  • dash of salt

method:

  1. Place all ingredients in blender and blend until smooth. Pour through nut milk bag over large bowl, to eliminate any debris.

    -OR-

  2. Place hemp seeds, dates, and salt in Almond Cow container and secure.

  3. Fill pitcher with water to minimum fill line. Add vanilla flavoring to water, place lid on top, and press button to blend.

  4. Pour into glass jar, seal, and refrigerate. Use within 3 days.

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EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk

As Seen On YouTube

Be sure to join us as we prepare for Christmas Eve and Santa Claus on the EatMoveRest YouTube channel, and be sure to Subscribe, turn on Notifications, give it a Thumbs Up, leave us some love in the Comments, and Share with family and friends!


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Merry + Bright

From our hearts to yours, Dusty and I would like to wish you all a Very Merry Christmas, Happy Holidays, and a Bright New Year! We can’t wait to introduce Baby S to all of you as we embark on this new chapter in our journey!

EatMoveRest.com | Dusty & Erin Stanczyk, Beau & Baby December 2018
EatMoveRest.com | Erin Stanczyk | Vegan Chocolate Chip Cookies & Dairy-Free Milk

Designed For Your Lifestyle,

Erin

Erin Stanczyk | EatMoveRest