Idea 29. Asparagus & Cauliflower Mash.

Another high-protein, plant-based meal (about 60+ g total), making it filling and supportive of muscle repair, without the animal suffering. It’s also high in fiber from the cauliflower, asparagus, onion, and garlic, which promotes gut health and steady blood sugar. Nutritionally it provides a wide range of micronutrients, including B vitamins (B12) from nutritional yeast, vitamins C and K and folate from the vegetables, minerals like magnesium and zinc from pumpkin seeds, and anti-inflammatory and antioxidant compounds from the herbs. AND! It’s delicious. I hope you enjoy.

Here we go:

Ingredients with their approximate protein breakdown:

For the Cauliflower Mash:

1 Cauliflower ~11 g
200 gr Tofu ~24 g
2 tbsp Nutritional Yeast ~8 g
1 tsp Salt
1 tsp Cumin
1 tsp Turmeric
1/4 cup Coconut Water ~0.4 g
1/4 cup Coconut Milk ~1 g
1 Onion ~1 g
2 cloves Garlic ~0.4 g

For the Asparagus:

30 Asparagus ~13 g
2 tbsp Olive Oil
1 tsp Salt
1 tsp Oregano
1 tsp Parsley
1 tsp Cumin
1 tsp Turmeric
A little Black Pepper

For the Garnish:

1 tbsp Pumpkin Seeds ~4 g
1 tsp Fresh Rosemary
1 tsp Red Pepper
1 Seaweed

Estimated total protein:
≈ 62 g protein

Notes*
-Most of the protein here comes from tofu, nutritional yeast, cauliflower and asparagus.

Directions:

PREHEAT YOUR OVEN ON 400 f.
PUT THE ASPARAGUS, ONION AND GARLIC ON A BAKING SHEET.
DRIZZLE 1 tbsp OLIVE OIL, 1 tbsp SALT, 1 tbsp OREGANO, 1 tbsp PARSLEY, 1 tbsp CUMIN, 1 tbsp TURMERIC, A little BLACK PEPPER, 1 MORE tbsp OLIVE OIL.
BAKE FOR 1 hr, ON 400 f.
MEANWHILE, MAKE THE MASH. – DICE AND BOIL 1 CAULIFLOWER UNTIL TENDER (around 9 min). RINSE AND ADD IT TO A BLENDER. ALSO ADD THE COCONUT WATER, COCONUT MILK, SALT, CUMIN, TURMERIC, NUTRITIONAL YEAST, TOFU, ONION, FRESH CILANTRO AND GARLIC.
SERVE IT TOGETHER.
ENJOY.