165g protein
2-6 servings
Strength By Fitness Recipes
Home-made Pasta & Potato, Broccoli Stew.
Just Another Amazing Health & Fitness Friendly Higher-protein & SPC Recipe From Strength by Fitness.
The meal
Welcome to yet another amazingly good protein-rich Strength By Fitness creation that's loaded to the brim with fibers and micronutrients too, for every single unit of energy. This time, we have cooked up a healthy, fitness-and-body-composition-friendly pasta, broccoli, and potato stew.
This delicious, filling creation is plant-based, tasty, satiating, and loaded with quality nutrients.
Our pasta and potato stew provides roughly 165 grams of protein, a very nice 65 to 80 SPC range, and 131 grams of fiber in one sweet, balanced energy package. And really, when you look at the nutrients, you can only bow down and refill your plate for another serving.
Enjoy.
Mike & Mida
Ingredients
200g Edamame pasta
200g chickpeas
200g butter beans
200g saitan or tofu per serving
2 cloves of garlic
Cauliflower, chopped
Splash of tomato purée
2 tablespoons olive oil
Around 600ml water, add more if needed
Pinch of salt
1 whole green pepper
Black pepper
200g Broccoli
4 whole potatoes, sliced up and fried
2 Whole carrots, slice or grate
1 Whole lemon, slice it up, and grate the peel
Sprinkle a handful of peanuts over the served dishes
Omnivores.
For our omnivore clients and readers, you can create a fantastic omnivore version by adding 4 boiled whole eggs per person to this recipe.
Cook, prep & plan
Peel or bake your potatoes first of all; it's the slowest aspect of this meal either way, so start there.
How to: Step one.
While the potatoes are being done in the oven, it is time to slice up your tofu and fry it lightly first.
If baking those potatoes was your meal choice of the day, wash, rinse, chop, and slice all your other ingredients, and dump them all in a nice little pot.
Swoosh, boom, halfway done.
Step two.
If you are ok with eating boiled potatoes in your stew, just dump them together with all the other things once peeled and boil until done. Once you have gotten the perfect texture and color on your tofu cubes/slices, add them to the boiling stew.
Or fry them very lightly until the stew is done, and add them to the plate on top of the stew when it's time to dine.
Once done.
Making delicious, super healthy, nutritionally complete, higher-SPC food that's very rich in fiber, protein, and micronutrients per unit of energy, really is this simple.
Sprinkle a fistful of peanuts over each plate, and some of that lemon zest to give it an air of fine dining, and enjoy.
Nutrients
- Protein 165g
- Total Carbohydrates 383g
- Fiber 131g
- Fat 38g
- Real Energy Intake 1900 - 2000 Calories
- Energy Per Unit of Nutrients ~ 12
- Satiety Range 66 to 80
The coach perspective
The coach's input.
This is an amazing stew, and so packed with health and fitness-promoting nutrients that you could live on this every day of life with nothing but amazing outcomes.
It is, however, so packed with good and healthy nutrients that the total energy package is still on the higher end of things.
If you somehow would manage to eat all this food on your own, that is, but due to the nice and high SPC range, I would consider that next to impossible.
So do not try to attempt that.
Instead, accept that this super high-protein, plant-based stew is meant to be enjoyed in the company of at least 1 more, and very hungry person. Preferably post-workout too.
Or just spread it out over several meals for one or two days.
Tweak 1: Which food items do you prefer?
There are no meals on the planet that can not be tweaked, and Strength By Fitness recipes are no different. Well, not that I think that you should adjust this protein-rich stew, it is near perfect as is. But you could play with the ingredients, depending on not just taste buds, but the nutritional ratio that you would want to get.
Ie, less edamame pasta and more chick peas would lower the amount of protein per unit of energy, and increase the amount of carbs per unit of energy, relatively speaking. Both food options are really good inclusions, so they both provide good amounts of fiber, carbs, and protein.
But there is a meaningful difference in the ratio between carbs and protein between edamame pasta and chickpeas. But at Strength By Fitness, we absolutely love mixing both together.
Tweak 2, Potatoes versus Tofu.
Tweak two will ask the same question, basically. Potatoes are great, and they provide satiety, quality carbs, and micronutrients for very little money. But the ratio is very high for carbs vs protein. While tofu is the opposite, a lot more protein than carbs per unit of energy. So you could tweak this meal by changing the ratio between these two ingredients, too.
Or why not just double or triple the amount of tofu in this dish if you want to further increase the SPC and protein per unit of energy deal?
With that said, our original meal is already pitch-perfect, so try it out and let us know how you liked it.
Scroll down for other handpicked Strength By Fitness recipes.
High protein + nutritional completeness per unit of energy makes for a healthier you
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Satiety Range Explained
- 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
- 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
- 31-40. Ok for occasional weekly meals.
- 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
- 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
- 66 - 80. Even more filling and very rich in protein. Try it daily.
- 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?
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