Five Tips if Vegetarian Protein is a Priority

Plus my Cheesy Lentil & Spaghetti Squash Bake — a hearty cool-weather dinner

Hello everyone,

Today I’m concluding our 6-week protein focus, though from the response I’m wondering if this is something that I should do more regularly? It seems like a lot of you approach your everyday meals with protein in mind, and it might give a little structure to the newsletter overall. Are there any other topics that you’d like to see get more of a deep-dive treatment?

Here’s the full rundown of posts I’ve sent out:

• Part 1: A brief protein overview, plus a recipe for Seared Tofu with Sizzled Dates, Jammy Onions, and Fresh Pea Sauce

• Part 2: Breakfast ideas, plus a recipe for egg bite-inspired Protein Muffins [for paid subscribers]

• Part 3: A spotlight on tempeh, plus a new tempeh-based veggie burger with a dense, nubby texture [for paid subscribers]

• Part 4: A recipe for Protein Bars that are savory instead of sweet [now unlocked for all subscribers]

• Part 5: The building blocks of protein-rich meals (aka, I still love a bowl) [for paid subscribers]

I’m closing out with a dinner-winner recipe for you. It’s a hearty, comforting, and protein-rich lentil bake that’s flexible and satisfying. Lentils are a well known powerhouse (6 grams protein per cup) and I’m sure they’re already prominent in your meals because they’re also delicious. This dish combines them with roasted spaghetti squash, which contributes to a pasta-bake feel thanks to a topping of cheese, too.

The recipe requires some active engagement, but nothing is complicated. It’s a great, hearty meal for a cool Sunday dinner, and leftovers are a prize for later in the week. You can find the recipe if you scroll down.

But first I wanted to pull together a few of my protein insights from the past few weeks. I’d love to hear any of your tips and insights in the comments!

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1. Variety Is Key

An important difference between eating for protein on an omnivorous diet versus a vegetarian or plant-based one is that in the vegetable world, super concentrated sources of protein (such as chicken breasts) just don’t exist. Instead, it’s important to draw from multiple sources, combining things like tofu or tempeh with a medley of vegetables, beans, pulses, and whatnot. Lucky for you, this is also a terrific way to enjoy a diet that’s rich in so many other nutrients, as well as exciting and delicious. Build your bowls using a colorful array of vegetables, plant-based protein, flavorful sauces, and textural garnishes, and add dairy and eggs, too, if you eat them.

2. Opt for Whole Grains

I was validated by a recent post from the Whole Grain Council where I learned that whole grains have about 25% more protein than their refined counterparts, which makes sense. There are all the other advantages (flavor and fiber, among others) that, to me, make them more compelling, but when you’re selecting side dishes and building out bowls, opt for a whole grain like farro, wild rice, quinoa if you want to boost the protein a bit.

3. Make Room for Tempeh

If you aren’t already working tempeh into the regular rotation, let this be another nudge. Tempeh has a long history in Java and Indonesia and is arguably the best single source of plant-based protein you can get. It’s also also a great source of fiber and other nutrients, and very easy on the digestive system — particularly compared to beans. In the vegan/vegetarian world tempeh is often used as a mock meat, but if you’re new to tempeh, my recommendation is to look to more traditional Indonesian recipes first, which showcase the ingredient more deliciously in its original context, before venturing into the tempeh-as-meat-substitute territory.

4. Snack Smart

If you’re aiming to reach a specific protein target each day, snacks will be a helpful way to get you there. After searching for many years for a protein bar that’s not masquerading as a candy bar, I finally developed the Savory Protein Bar I always had in mind. Additionally, I also keep boiled eggs on hand, crispy roasted chickpeas, nut butter and good whole-grain bread, yogurt or cottage cheese, nuts and seeds, even edamame beans, which I like both hot and cold. The Crispy Lentil Salad Sprinkle that I developed a few years ago for Rancho Gordo is a great thing to sprinkle over plain yogurt or a plate of cut-up veggies or to eat out of hand, and the Savory Egg Muffins pack and reheat well. If you do protein shakes, this Chocolate Peanut one by Form Nutrition is my favorite.

5. Lastly: Trust Yourself, and Enjoy All of It

It can be so easy to over-think this stuff and get bogged down in the details. I find it helpful to remember that calculating nutrition is an incredibly imprecise endeavor, especially outside of a lab, and all of our bodies operate a little differently. I’m going to guess that in the broadest strokes, you know how to eat right for you. So focus on the food that fuels you and makes you feel good, while at the same time making time to learn and experiment a bit along the way. And never forget that it is an absolute privilege to eat intentionally and eat well — make sure to not take it for granted.

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Cheesy Lentil & Spaghetti Squash Bake with Mushrooms

• The spaghetti squash can be prepared a day or two in advance. In fact, the whole dish can be prepared a day or two in advance; add an extra 10 to 20 minutes to the baking time, until the liquid is bubbling at the edges and fully heated through in the center.

• Any cheese you like would be suitable here — mozzarella, crumbles of goat cheese, or even something punchy like bleu cheese. Feel free to add more or less as you prefer, or you can leave it out altogether.

• In addition to, or instead of cheese, make divots in the lentils and crack eggs (1 per person) into them, shakshuka style, before baking; cook until the whites are just set but the yolk runny, 8 to 10 minutes. Only add as many eggs as you plan to eat immediately; for leftovers, top with a fried or poached egg instead.

• Protein: 20 grams of protein per serving. You can increase the protein by adding a can of chickpeas along with the spaghetti squash (additional 5 grams per serving), opt for the egg variation above (additional 6 grams per serving).

Yield 4 hearty servings | Prep time 40 minutes | Bake time 15 minutes

1 small spaghetti squash (1 ½ pounds)
Olive oil
Fine sea salt
½ ounce (15g) dried porcini mushrooms
1 medium onion, sliced thinly
1 teaspoon cumin seeds, coarsely crushed
1 teaspoon fennel seeds, coarsely crushed
1 teaspoon coriander seeds, coarsely crushed
Freshly ground black pepper
12 ounces (340g) button or cremini mushrooms, quartered
4 garlic cloves, minced
2 tablespoons red wine vinegar
One 14.5 ounce can whole or crushed tomatoes
1 cup green, brown, or black lentils, rinsed and picked over
1 heaping cup (4 to 5 ounces) coarsely grated cheddar or part-skim mozzarella cheese 

1. Roast the spaghetti squash: Preheat the oven to 400°F. Cut the squash in half crosswise and rub all over with olive oil, then place cut-side down in a 2-quart baking dish. Roast for 25 to 35 minutes, until you can easily pierce it with a knife. Flip each piece over and allow to cool until safe to handle. 

2. Meanwhile, put the porcini mushrooms in a heat-safe bowl and cover with boiling water. Let stand until softened, about 10 minutes. Lift from the water, reserving the water, and coarsely chop them. Pour the soaking water into a measuring glass (leaving behind any sediment in the bowl) and add enough extra water to yield 2 cups. 

3. Set a Dutch oven or other large, deep skillet over medium heat. When hot, swirl in 2 to 3 tablespoons of olive oil, and add the onion and ½ teaspoon salt. Cover to let the onions steam for 5 to 8 minutes, then uncover and cook until soft and starting to color, 10 to 15 minutes more. Stir in the seeds, several grinds of black pepper, and the mushrooms. Once the mushrooms are juicy, after 8 to 10 minutes, stir in the garlic and porcini. Then add the vinegar, tomatoes, lentils, ¼ teaspoon additional salt, and the reserved 2 cups porcini soaking liquid. Bring to a simmer, cover, and cook until the lentils are tender, about 20 minutes or more. Remove from the heat. 

4. Use a fork to scrape and pull the spaghetti squash flesh off the skins, creating strands. Stir into the lentils. Transfer the mixture into the baking dish and scatter the cheese on top. Return to the oven and bake until the cheese is melted and blistered in part, 10 to 15 minutes. Then serve hot, garnished with extra olive oil and salt if needed. 

Recipe: Cheesy Lentil & Spaghetti Squash Bake with Mushrooms

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