The combination of walnuts, tempeh, and Puy lentils in this recipe provides a satisfying outcome. protein "And the requirements for fibre for your digestive health, along with the texture and taste of this blend, are simply amazing," notes Dr Rupy Aujla .
Using red wine along with mixed vegetables, herbs along with some time, you end up with a beautiful bowl of food That is both nutritious and tasty. Feel free to experiment with various types of pasta if you like, and for an extra boost of protein, opt for pasta made from lentils or beans."
High-protein rigatoni
Serves : 4
Ingredients :
2 tablespoons of olive oil, plus an additional drizzle for serving
100g onion, finely chopped
4 cloves of garlic, finely minced
3 teaspoons of dried mixed herbs
2 tbsp tomato purée
100ml red wine
100g walnuts, coarsely chopped or blitzed into a rough crumbs
200g tempeh, coarsely chopped or blitzed into a rough crumbs
200ml vegetable stock
200ml passata
1 tbsp balsamic vinegar
200g cooked Puy lentils
100g kale, with stems discarded and leaves kneaded then coarsely chopped
150g dried rigatoni pasta
20g Parmesan, finely shredded, to serve
Method :
1. Warm up the olive oil in a big pot with a lid over medium heat. Once heated, put in the onion and stir from time to time for about 10 minutes until they become soft and start turning golden brown. Next, include the garlic along with ample seasoning and let them cook together for an additional minute. Then introduce the combined herbs and tomato paste; aim to fry this mixture for around three to four minutes so as to enhance their taste.
2. Transfer the red wine into the pan and let it cook for an additional three minutes until the scent of alcohol dissipates and the consistency turns thick and syrupy. Incorporate the walnuts and tempeh, ensuring they're evenly coated in this glaze-like mix. Continue cooking for about two minutes, continuously stirring. Following this, incorporate the stock, passata, and vinegar along with the lentils. Adjust the heat to medium-low, blend all ingredients thoroughly, and allow it to gently bubble under partial cover from the pot lid for approximately 15 minutes.
3. Add the massaged cavolo nERO after the final two minutes of cooking. While that simmers, prepare the pasta by boiling it in generously salted water as directed on the package. Once done, drain it but save about a cup of the starchy cooking liquid. Mix the drained pasta into your sauce, using some reserved pasta water to adjust consistency as needed.
4. Serve in bowls, seasoned with olive oil and topped with grated Parmesan.
Enhance protein content: Include extra tempeh or walnuts. Alternatively, you may opt for using lean ground beef; incorporate 150 grams into the mixture with the onions, garlic, tomato puree, and herbs, then let everything simmer together for about five minutes prior to introducing the red wine.
Protein : 56.7g | Fibre : 22.1g
Recipe From 'Healthy High Protein' by Dr Rupy Aujla (Ebury Press, £26).
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