Do you like beans, but hate the carbs? this recipe is for you. You can add half of the beans you usually add plus some delicious pea protein, combined with a Mexican inspired sauce, and voilá! The sauce of this recipe is based on our Mexican salsa roja recipe. I enjoy using some vegan sour cream with this recipe as well!
Does pea protein help you build muscle?
According to studies, yes!
For example, in this 12-week experiment done with 161 men executing resistance training, subjects were asked to have 50 grams of protein per day. There were three groups: one that took whey protein, the second one, that took pea protein and a third taking a placebo. Both groups taking protein showed similar increases in muscle thickness! while the group taking a placebo did not show the same increases.
There are also a lot of athletes on a vegan diet. Here is a full list if you are curious!
Beans protein vs meat
Apart from high-protein contents, beans also provide us with other nutrients, complex carbs and almost no fat, in comparison to meat. Take this infographic from Vivo life to understand the differences (read the full article here).
Btw, they don’t mention it, but I think it is uncooked beans! as you can see, beans have more iron, calcium, and magnesium, and they are extremely cheap in comparison. You are also being great to the environment while eating beans! if you are wondering how much water is required for beans, vs meat? 100g of beans only need 103 liters of water, whilst 100g of beef requires 1480 liters!. 100g of beef has 22g of protein. 100g of uncooked beans also have 22g. Note: cooked beans have around 9g of protein according to the USDA site.
One final comment: eating too many beans for getting all the protein you need when you are trying to build muscle might leave you bloated! and you’ll end up eating too many carbs, that’s why we suggest that you mix some pea protein with other seasonings to create a delicious dish!
Macros
This recipe as it is has the following macros:
| Protein | 14 g |
| Fat | 8.5 g |
| Carbohydrates | 10 g |
If you try this recipe, let us know! leave a comment, rate the recipe or tag a photo on our Instagram or Facebook with the tag #naturalGoodness! Get creative and make it unique, I love to see what you get up to when trying our recipes 🙂
High protein bean stew
Equipment
- Blender
Ingredients
- 200 g Cooked beans
- 1/2 Scoop pea-protein (We like Pulsin)
- 1 tbsp Olive oil
- 3/4 Medium-sized onion
- 2 Garlic cloves
- 3 Medium-sized tomatoes
- 20 g Coriander
- 2 Bird-eye chilies
- 1 teaspoon Vegan stock powder
- 2 tbsp Water (to mix with the stock powder)
- 1/2 Cup Water (to mix with the sauce)
Instructions
- Pre-heat a pan at medium fire and add the olive oil
- Dice the onion and add it to the pan, leave it there for about 5 minutes
- Meanwhile, dice the garlic and the tomatoes and do the following two instructions:
- Chop the coriander and the chilies
- Mix the water with the stock powder
- Add the garlic, the tomatoes, the coriander and the chilies to the pan. Leave them to fry for about 6 minutes. Then start mashing the tomatoes and the chilies for another
- Turn off the pan and add the contents to a bowl and mix the 1/2 cup of Water
- Add the pea protein and the mix in a blender
- Add half of the mix to a bowl and half of the beans. Then decorate with onion rings. Do the same in another bowl for the second portion!
Notes
- Calories are approximate, depends on the beans, the actual size of the veggies, etc.
- This is a high-protein meal that has relatively low carbs. It has approximately 14 g of protein per portion
- Do not add more pea protein, seriously… the taste is not great after more than one scoop!
- If you do not like pea protein, perhaps try with hemp protein, I find it equally delicious! but some might feel it a bit sweet!
- Careful with the chilies, I like it even more hot, I add around 9 chilies, but I am Mexican!