A Protein Rich Vegetarian Meal

A Protein Rich Vegetarian Meal 

Julie Albrecht

B.Sc. Grad. Dip. Nut. Diet. Cert. Sports. Nut. A.P.D.


A protein-rich vegetarian meal, this recipe will help promote muscle repair after a training session and can be easily doubled for lunch the next day.

For those with high energy needs, and a serve of brown rice for extra carbohydrates.

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1kg broccoli (2 heads), cut into florets

120ml extra virgin olive oil

80g salted capers, rinsed and drained

2 garlic cloves, finely chopped

1 long red chilli, thinly sliced

500g cooked chickpeas, (2 tins, drained and rinsed)

1 cup baby spinach

Zest and juice of 1 lemon

1 cup parsley, finely chopped

2/3 cup mint leaves

80g parmesan shaved

50g flaked almonds, toasted


  1. Place the broccoli florets in a perforated steam tray and steam at 100°C for 1 minute.
  2. Pre-heat a griddle pan on high heat, Induction setting 8, until the pan is smoking hot.
  3. Remove the broccoli from the steam oven, quickly toss in half of the olive oil and place on the griddle pan, in batches, until you have nice char marks on the broccoli. Keep aside in a large mixing bowl.
  4. Add the remaining oil into a small saucepan, with the capers, garlic and chilli. Cook on medium heat, Induction setting 5, until the garlic starts to just turn slightly golden.
  5. Remove from the heat immediately and pour directly over the broccoli.
  6. Add the chickpeas, spinach, lemon zest, salt and pepper and mix well.

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