MEGADARA (Lentils & Rice) – Full Protein

4 Tablespoons Olive Oil

2 Cups Basmati Rice (or any other long rice)
2 Cups Dry Green/Brown Lentils or 3 Cups of Frozen/Pre-Cooked
Lentils
1 Big Onion Finely Chopped
4 ½ Cups Water
1 ½ Teaspoon Salt
1/2 Teaspoon Ground Black/White Pepper
1/4 Teaspoon Ground Cinnamon
1/2 Teaspoon Ground Cumin

Preparation:
1. Lentils – Do not use orange/yellow lentils, since they tend to dissolve when cooking them.

2. For Dry Lentils: Soak dry lentil’s in a bowl of water for ~2-4 hours. Make sure the water covers up
all the lentils. Once the time is done, drain the lentil’s out of the water

3. Use a pan that is large enough to cook both the rice and the lentils and has a cover

4. Heat the olive oil in a pan and fry the chopped onions until they are soft and golden.

5. Add the rice and fry for another minute.

6. Add the lentils, water and spices. Cover the pan and bring to a boil. Once boiled simmer (on a low
heat) for ~40 minutes or until both the rice and the lentils are cooked

7. For Frozen/Pre-Cooked Lentils: Cooking time will be reduced to ~20 minutes or until the rice is
ready

8. Remove the pan lid, stir, and let it sit for a few minutes before serving

Serving Suggestions:
It is recommended to add a vegetable salad or some coked vegetable or stew on the side.

DAL & Rice (Lentils & Rice) – Full Protein

3 Tablespoons Olive Oil
2 Cups Dry Yellow/Orange Lentils or 3 Cups of Frozen/Pre-Cooked
Lentils
1 Big Onion Finely Chopped
2-3 Garlic Cloves Minced
1 Tablespoon Grated Fresh Ginger (Or 2 Tablespoon of ginger powder)
1/2 Cup Tomato Paste
1 Can/Box Coconut Milk (400 ml)
1 Teaspoon Salt
1/2 Teaspoon Black/White Pepper
1 Teaspoon Cumin Powder
1 Teaspoon Curry Powder
1-2 Teaspoon Turmeric Powder
1/2 Teaspoon Sugar

Preparation:
1. For Dry Lentils: Soak dry lentil’s in a bowl of water for ~2-4 hours. Make sure the water covers up
all the lentils. Once the time is done, drain the lentil’s out of the water

2. Heat the olive oil in a pot and fry the chopped onions until they are soft and golden.

3. Add the garlic and fresh ginger and fry for another minute.

4. Add the rest of the ingredients and spices, cover with water until it covers the content of the pot
and then add an additional 2 cm of water.

5. Cover the pot and bring to a boil. Once boiled simmer (on a low heat) for ~40 minutes or until the
lentils are soft/cooked

6. For Frozen/Pre-Cooked Lentils: Cooking time will be reduced to ~20 minutes

Important:
For this dish to provide a full protein meal, serve with rice or quinoa or cuscus

Chickpeas with Red Pepper & Rice – Full Protein

3 Tablespoons Olive Oil
2 Cups Dry Chickpeas or 3 Cups Frozen/Pre-Cooked Chickpeas
4-5 Garlic Cloves Minced
2 Red Bell-Peppers Sliced
Chopped Fresh Coriander
1 Cup of Water
1 Teaspoon Salt
1/2 Teaspoon Black/White Pepper
1 Teaspoon Cumin Powder
1 Teaspoon Turmeric Powder
2 Tablespoon Paprika

Preparation:
1. For Dry chickpeas:
a. Soak dry chickpeas in a bowl of water for ~12-24 hours. Make sure the water covers up all
the chickpeas. After 12-24 hours, drain the chickpeas out of the water
b. Cook only in water for ~40-60 minutes (until soft) and then rinse them

2. Heat the olive oil in a pot and stir fry the garlic and red bell-peppers for ~2 minutes

3. Add the rest of the ingredients, spices and water

4. Cover the pot and bring to a boil. Once boiled simmer (on a low heat) for ~30 minutes or until the
chickpeas are soft/cooked

Important:
For this dish to provide a full protein meal, serve with rice or quinoa or cuscus

Stir-Fry Tofu with Vegetables – Full Protein

1 Block of Firm Tofu Diced into 2-cm Cubes
~500 gr Mixed Vegetables
4-5 Garlic Cloves Minced
2 Tablespoons Grated Fresh Ginger (Or 2 Tablespoon of ginger powder)
3-5 Tablespoons Oil (Olive, Canola, Coconut)

Sauce
1/4 Teaspoon Red Pepper Flakes
3 Tablespoons Brown Sugar
1/2 Teaspoon Black Pepper
1 Tablespoon Sesame Oil
1 Tablespoon Rice Vinegar
3 Tablespoons Soy Sauce
2 Tablespoons Water

* Can use any combination of the vegetables bellow - Not all of them are necessary every time, usually
use 4-5 types of vegetables

Vegetables:
1 Green bell pepper, diced into 2-cm cubes
1 Red bell pepper, diced into 2-cm cubes
1 Zucchini, cut in half lengthwise and then 1/2-cm slices
1 White onion, diced into 2-cm cubes
5 Mushrooms, thinly sliced
1 Small bunch broccoli, cut into florets
1 Small bunch cauliflower, cut into florets
1/2 Small cabbage, thinly sliced
1 carrot, thinly sliced
1 Cup of green beans, roughly chopped
1 Cup of snow peas, roughly chopped
1 Cup of sprouts (any kind)

To Prepare Tofu:
1. Rinse tofu and then remove excess water

2. Heat the oil in a pan and stir fry the tofu mixing and turning frequently until all the water is burned
off and the tofu is lightly golden brown on most sides (be sure not to burn the tofu).

3. Set tofu aside

To Prepare Stir Fry:
1. In a large wok or skillet, heat 3 Tbsp of oil on medium heat.

2. Add the garlic and ginger and sauté until fragrant (30 seconds).

3. Turn the heat up to medium-high.

4. Add all the vegetables and sauté on medium-high heat until they are cooked. Mix frequently. If the
vegetables are sticking to the bottom of the pan, add some more vegetable oil and mix.

5. Combine all the sauce ingredients in a bowl and whisk together.

6. Once the vegetables are tender but crispy, turn the heat down to medium. Add the prepared tofu
and the prepared sauce.

7. Toss the vegetables and tofu with the sauce until well coated. There should be extra liquid.and
simmer on medium-high heat for a few more minutes (There should still be extra liquid)

Serving Suggestions:
It is recommended to serve with a bowl of rice

Shepperd Pie – Full Protein

1 Baking Pan – Length 24 cm or 10 personal dishes

For the Mashed Potato:

3 Medium White Potato, Peeled and Cut into Quarters
2 Medium Sweet Potato, Peeled and Cut into Quarters
3 Tablespoons Olive Oil
1 Teaspoon salt

For the Filling:

1 Tablespoons Olive Oil
1 Cup Red Wine or Vegetable Stock or Water
1 Big Onion Finely Chopped
2-3 Garlic Cloves Minced
1 Celery libs Finely Chopped
1 Carrot Finely Chopped
1 Cup Dry Green/Brown Lentils
1 Cup of Peas
1 Cup Chopped Fresh Parsley
2 Tablespoons Tomato Paste
1 Teaspoon Salt
1/2 Teaspoon Black/White Pepper
1 Teaspoon Cumin Powder
1 Teaspoon Turmeric Powder
2 Tablespoon Paprika

To Prepare the Mashed Potatoes:

1. Add the peeled and chopped sweet potatoes and white potatoes to a pot, cover with cold water and
bring to the boil. Cook for about 15-20 minutes until fork tender.

2. When the potato has softened enough, drain the water and mash with a large fork or potato masher.
Stir in 1-2 tablespoons of olive oil and mash until smooth. Taste and season with a little salt & pepper  

To Prepare the Filling:

1. For Dry Lentils: Soak dry lentil’s in a bowl of water for ~2-4 hours. Make sure the water covers up
all the lentils. Once the time is done, drain the lentil’s out of the water

2. Heat a pan with olive oil and stir fry the onions until golden.
 3. Add the rest of the ingredients and spices. Bring to a boil and cook on a low heat for 30 minutes
until the lentils are soft and the vegetables are cooked.

To Prepare the Dish:

1. Heat the oven to 190 c’

2. Oil the baking pan

3. Pour the filling into the pan

4. Carefully smooth the mashed potatoes over the filling.

5. Bake for 15-20 minutes or until the potatoes are lightly browned on top.

Chili Con Carne & Rice – Full Protein

4 Tablespoons Olive Oil
3 Cups Dry Red/White Beans or 3 Cups of Frozen/Pre-Cooked
Beans
1 Big Onion Finely Chopped
3 Garlic Cloves Minced
1 Chili pepper Minced
1 Carrot finely chopped
1 Celery lib Finely Chopped
2 Red Bell-Peppers Finely Chopped
600 grams Minced Tomatoes with the liquids (or 2 cans)
1/2 Cup Chopped Fresh Coriander
1 Teaspoon Salt
1/2 Teaspoon Ground Black/White Pepper
1 Teaspoon Ground Cinnamon
1 Teaspoon Ground Cumin
2 Teaspoons Maple Syrup

Preparation:
1. For Dry Beans:
a. Soak dry beans in a bowl of water for ~12-24 hours. Make sure the water covers up all the
beans. After 12-24 hours, drain the beans out of the water
b. Cook only in water for ~30 minutes (until semi-soft) and then rinse them

2. Heat the olive oil in a pot and stir fry the onions, carrots, celery, red bell-peppers and chili peppers
for ~7 minutes until the onion is soft and golden. Add garlic and tomatoes and fry for another few
minutes.

7. Add the beans, maple syrup and spices. Cover with water until it covers the content of the pot and
then add an additional 5 cm of water.

3. Cover the pot and bring to a boil. Once boiled simmer (on a low heat) for ~45 minutes or until the
beans and vegetables are soft/cooked

Important:
For this dish to provide a full protein meal, serve with rice or quinoa or cuscus

Wilted Kale, Chickpea, and Quinoa – Full Protein

4 Tablespoons Olive Oil
1/2 Cup Rinsed White Quinoa
1/2 Cup Rinsed Red Quinoa
2 Cups Dry Chickpeas or 2 Cups of Frozen/Pre-Cooked Chickpeas
12 Kale Leaves or Spinach Leaves, chopped
2 Carrots, Grated
1/2 Teaspoon Salt
1/2 Teaspoon Ground Black/White Pepper
5 Tablespoon Soya Sauce
2 Tablespoon Sesame Oil
2 Tablespoon tahini (optional)
Juice of 1 lemon (optional)

Preparation:
1. For Dry Chickpeas:
a. Soak dry chickpeas in a bowl of water for ~12-24 hours. Make sure the water covers up all
the chickpeas. After 12-24 hours, drain the chickpeas out of the water
b. Cook only in water for ~40-50 minutes (until soft) and then rinse them

2. Cook quinoa in a pot with 2 cups of water and salt/pepper for 20 minutes until the quinoa is ready
and absorbed all the water. Fluff with a fork.

3. Heat oven to 180 degrees

4. Put kale/spinach leaves in a baking pan, pour over the leaves the soya sauce, olive oil and sesame
oil. Bake for 15 minutes until the leaves are a bit crisp

5. Mix the leaves and liquids (if there are any left) with the quinoa, chickpeas and carrots in a bowl.
Add soya sauce if needed. Drizzle with tahini and lemon juice