21 Healthy High Protein Side Dishes

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Pinto Beans

How To Cook Pinto Beans is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Yield: [’12’]

Learn the various methods for easily cooking beans from scratch!

Ingredients

• 1 lb (450g) pinto beans
• 1 tbsp olive oil (or no-calorie cooking spray)
• 1 cup diced frozen onion (or 1 fresh medium onion) (optional, but adds great flavor)
• 6 sliced smoked bacon (if frozen then defrost first) ( optional, but addres great flavor)
• 1 tsp minced garlic
• 2 bay leaves
• 3 cups (709mL) chicken broth (or vegetable broth or water)
• 1 cup (236mL) water

Instructions How To Cook Pinto Beans On The Stovetop

1. Add Pinto Beans to a pan, along with water or broth.
2. Add seasonings to suit your taste: e.g. onions, thyme, chili, garlic or for some smoked paprika. Meat lovers can also add in some bacon, ham hock or chorizo.
3. Cover your saucepan and bring it to the boil. Then reduce to a simmer, leave the lid very slightly open and cook until tender. Now, this can take anything from 45-90 mins as this depends on the age of your beans. Older beans will take a little bit longer.
4. Cooking time depends on what you are using the beans – firmer for beans salads, but much softer for soupy meals. So taste the beans after the first 45 mins of cooking and check them every 20 mins after.
5. Also if the water level reduces before the beans are cooked you will need to add about 1 cup (250 ml) of water or broth at a time.

How To Cook Instant Pot Pinto Beans

1. Add dried beans, broth into the inner pot of the electric pressure cooker. Then layer in the rest of the ingredients. If you want to add diced tomatoes, then end the layering with diced tomatoes on top and DO NOT mix.
2. Close pot, set valve to sealing, select the pressure cook / manual (dependent upon IP model), select high pressure and set the timer to 40 minutes.
3. Allow a natural pressure release (NPR) for 20 minutes and then a quick pressure release for the rest.
4. Open the Instant Pot and stir in any extra flavorings and serve.

How To Cook Pinto Beans In The Oven

1. Place the pre-soaked beans into an oven-ready dish with enough water or broth so that there is 4-5cm (1.5-2 inches) of liquid above the beans.
2. Add in your flavorings and bake about 90 mins at 350F /fan-assisted 160C / 180C / gas 4.
3. Check the beans if they are cooked through.
4. If not then bake them for a little bit longer checking them every 10 mins.

2. Chicken Zucchini Pasta

Chicken Zucchini Pasta (Low Calorie, High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘3’, ‘3 plates’]

Bring in Asian flavors with this low-calorie, high protein chicken zucchini pasta. It’s sweet, umami, and spiced.

Ingredients

• 1 chicken breast (cubed)
• 2 tbsp olive oil
• 2 white onions (spiralized)
• 4 small zucchini (spiralized)
• 4 tbsp soy sauce (low sodium)
• 2 tbsp honey
• 3 garlic cloves (minced)
• 2 tsp fresh ginger (grated)
• 1 tsp cornstarch
• 1 tbsp sesame oil

Instructions

1. First, pat dry spiralized zucchini with a paper towel.
2. Heat olive oil in a wok over medium heat and add in the chicken. Cook for 3 minutes.
3. Add onions and cook for 4-5 minutes until they’re tender. Make sure you’re stirring throughout the whole time.
4. Stir spiralized zucchini and continue cooking for another 2 minutes or so.
5. While cooking, combine together the sauce ingredients in a separate bowl.
6. Add in the sauce, stir and continue cooking for another 5 minutes until zucchini is tender and chicken is cooked, and the sauce has thickened a little bit.
7. If there is still too much liquid, just add in more cornstarch.

3. Turkish Style Borlotti Beans

Barbunya Pilaki (Turkish Borlotti Beans) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 portions’]

Creamy borlotti beans in a gentle olive oil and tomato braise, made the traditional Turkish way. Serve them as a meze, a side, or a light main.

Ingredients

• 2 tbsp olive oil
• 1 medium onion ((diced))
• 1 stick celery ((sliced))
• 1 large carrot ((sliced half-moon shape))
• 2 cloves garlic ((finely chopped))
• 1 tbsp tomato paste
• 1 TSP salt
• ½ TSP sugar
• 1 ½ cup vegetable stock or water
• 17 oz borlotti beans ((480 grams))
• chopped parsley ((to garnish))
• lemon slices or wedges ((to garnish))

Instructions

1. Put olive oil in a large saucepan and place it on low-medium heat.
2. Add the onions and gently sauté for a few minutes, until soft and translucent.
3. Add the carrots along with the celery, sauté for another couple of minutes before adding the tomato paste, salt, sugar, and garlic.
4. Stir for a minute and then add the borlotti beans along with the vegetable stock or water, stir all together to combine.
5. Bring the pan to a boil and gently simmer for 30-40 minutes, until the carrots are softened.
6. Remove the pan from the heat, let it cool down and transfer on a serving plate.
7. Squeeze some lemon juice on top and garnish with chopped parsley and lemon slices.

4. Tuna Pasta Salad

Tuna Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘6’]

This Tuna Pasta Salad with fresh corn and bell peppers is lightened up with Greek yogurt and is perfect for a side dish or a quick meal.

Ingredients

• 1/2 small yellow onion (finely diced)
• 1-2 tablespoons lemon juice ((from 1/2 – 1 lemon, to taste))
• 8 oz uncooked pasta ((such as rotini))
• Salted water for cooking pasta
• 2 5-oz cans tuna (drained)
• 1 bell pepper (cleaned and finely diced)
• 1 cup corn (thawed and cooked if frozen)
• 1 cup peas (thawed and cooked if frozen, or use canned)
• 1/3 cup plain Greek yogurt (unsweetened, fat free or low fat)
• 1/3 cup mayonnaise (or up to 1/2 cup, to taste)
• 1/4 cup parsley (finely minced)
• 1/4 – 1/2 teaspoon salt (or to taste)
• Freshly ground black pepper (to taste)

Instructions

1. Combine the minced onion and lemon juice in a small bowl and allow to marinate while you prepare the rest of the salad.
2. Cook the pasta according to the directions on the package. Drain and rinse with cold water until the pasta is no longer hot.
3. Finely dice the bell pepper so that the pieces are not much bigger than the corn and peas you’ll be adding.
4. Combine all the ingredients, including the marinating diced onions, in a large bowl (or in the pot where you cooked the pasta) and mix well. Add a tablespoon or two of additional Greek yogurt or mayonnaise, if you need more dressing. Season with additional salt, pepper, or lemon juice, if desired. Serve immediately or refrigerate and serve chilled.

5. Chicken Pasta Salad

Chicken Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 oz (225 g) pasta (rotini or penne), cooked and cooled
• 1 1/2 cups cooked chicken breast, diced
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions

1. 1. Cook the pasta until al dente, then rinse under cold water and drain.
2. 2. In a large bowl, combine chicken, tomatoes, cucumber, feta, and parsley.
3. 3. Whisk olive oil, lemon juice, Dijon, garlic, salt, and pepper to make the dressing.
4. 4. Toss pasta with the chicken and vegetables; drizzle with dressing and toss to coat.
5. 5. Chill briefly or serve immediately.

6. Air Fryer Chicken Wings

Crispy Air Fryer Chicken Wings is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: 4

These Crispy Air Fryer Chicken Wings are so easy to make with a handful of ingredients. Simple but delicious, these crispy wings are cooked in air fryer instead of fried in oil. They make for the perfect appetizer that everyone will love.

Ingredients

• 2 lb. chicken wings, split, tips removed or whole wings
• ½ teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 1 tablespoon olive oil

Instructions

1. In a large bowl, toss the wings olive oil, paprika, garlic powder, black pepper salt and salt.
2. Arrange chicken wings in air fryer oven or basket in a single layer. You might need to cook in batches.
3. Air fry wings at 400 F for about 15-16 minutes or until fully cooked, well-browned, and wonderfully crispy, flipping half way through. Use a digital meat thermometer to ensure the internal temperature is 165 degrees F.
4. Carefully remove the air fryer wings from the air fryer, cover with your favorite sauce if you’d like, and serve with your favorite dips and sides and enjoy!

7. Eggplant Chickpea Stew

Lebanese Moussaka- Eggplant chickpea Stew is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: 6

This Lebanese Moussaka is a delicious vegan eggplant and chickpea stew cooked in rich tomato sauce.

Ingredients

• 2 medium Eggplants- pealed and cut into cubes
• 2 15 oz chickpeas cans- rinsed and drained
• 3 tablespoons extra virgin olive oil
• 1 Large Onion, sliced in thin wedges
• 5 Garlic cloves, cut into rounds
• 1 teaspoon salt
• 2 ripe tomato (blended or finely diced)
• 1 tablespoon Tomato Paste
• 1.5 cups Water

Instructions

1. Pre heat air fryer temperature to 400 F° and grease basket with cooking spray.
2. Peel the eggplant skin off in stripes, don’t remove the skin entirely.
3. Cut into 2 inches cubes.
4. Add 1 tablespoon of extra virgin olive oil and a pinch of salt and mix lightly to coat.
5. Cook for 15-20 minutes, shaking every 5 minutes to make sure they cook evenly.
6. Set aside.
7. In a medium size pot over medium heat, heat olive oil, then add onion, garlic and salt. Cook until wilted but not browned- about 8 minutes.
8. In small bowl, mix water and tomato paste until well combined.
9. Pour over the onion and garlic mixture, then add the diced tomatoes and mix well. Bring to a boil.
10. Add chickpeas and eggplant, lower heat to medium low, cover the pot and simmer for 10-15 minutes.
11. Transfer to a serving plate.
12. Garnish with fresh parsley if you’d like.
13. Serve hot, cold or at room temperature and enjoy!

8. Crispy Fried Anchovies with Tartar

Crispy Fried Anchovies with Tartar Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT5M · Total: PT15M · Yield: [‘4’]

This whole anchovy recipe is ready in about 15 minutes, and makes such a delicious, high-protein snack! The easy homemade tartar sauce is a must-try if you don’t have tartar sauce on hand.

Ingredients

• 1 lb fresh anchovies ((thawed, if frozen))
• 1-1.5 cups all-purpose flour
• 1.5 teaspoons salt
• 1 teaspoon ground black pepper
• 1-2 cups vegetable oil (for frying (canola, soybean oil, corn oil, or sunflower seed oil work great!))
• Lemon wedges (for serving)
• ½ cup mayonnaise
• 1 teaspoon sweet pickle relish
• 1 teaspoon lemon juice
• Optional: pinch of salt, pepper, garlic powder, and/or ½ teaspoon yellow mustard

Instructions

1. Rinse the anchovies in water. Clean the anchovies by cutting off the head, then use your fingers to scoop out the innards, guts, and spine from the anchovies. The spine might need to be pinched and pulled out.
2. Combine the flour with the salt and pepper (and other seasonings, if using—see notes), on a large plate or bowl and mix well.
3. Add the cleaned anchovies to the seasoned flour and toss/stir to coat the anchovies in the flour completely.

To deep-fry:

1. Add the vegetable oil to a small saucepan (the oil should be at least a few inches deep). Heat the oil and do the toothpick test: insert the tip of a tooth pick into the oil carefully. If small bubbles form almost immediately, the oil is hot enough for frying.
2. Use a slotted metal spoon or a metal spatula to carefully place a few flour-dredged anchovies into the hot oil. Do not crowd the pan. Fry for about 1 minute, or until the anchovies are golden brown. Use metal tongs or a metal slotted spoon to carefully remove the anchovies from the oil and place them on a plate lined with paper towels to absorb any excess oil.

To pan-fry:

1. Add enough oil to a pan to coat it about ½-inch deep. Heat the oil and do the toothpick test: insert the tip of a tooth pick into the oil carefully. If small bubbles form almost immediately, the oil is hot enough for frying. Add the flour-dredged anchovies to the pan and fry for about 30 seconds – 1 minute per side, or until golden brown. Remove and place on a plate lined with a clean paper towel.

Serve with tartar sauce:

1. Serve fried anchovies warm, squeezing fresh lemon juice over the anchovies and dipping into tartar sauce. Make the tartar sauce by combining all the ingredients in a small bowl. Taste, and adjust the flavor to your liking.

9. Vegan Sprouted Lentil Salad

Vegan Sprouted Lentil Salad Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT490M · Yield: [‘4’]

This delicious vegan sprouted lentil salad recipe is not only very easy to make but is super healthy and nutritious. Try this easy step-by-step recipe.

Ingredients

• 2 cups sprouted lentils (steamed )
• 1 cucumber (finely chopped)
• 1 tomato (finely chopped)
• ½ red onion (finely chopped)
• 1 green chilli (finely chopped optional)
• 1 tbsp. extra virgin olive oil
• 1 tbsp. apple cider vinegar
• 1 tsp. minced garlic
• A pinch of sugar
• Salt to taste
• ½ tsp. ground pepper (fresh )
• 1 tbsp. chopped mint and cilantro

Instructions

1. Take the steamed sprouted lentils in a bowl.
2. Add chopped cucumber, onion, tomato, green chilli (if using).
3. In a bowl, make the dressing by mixing together extra virgin olive oil, apple cider vinegar, minced garlic, salt, sugar and pepper.
4. Pour over the mixed veggies and sprouted lentils well.
5. Mix well. Garnish with chopped mint and cilantro leaves. Your vegan sprouted lentils salad is ready to consume. Enjoy!

10. Chicken Salad with Apples

Chicken Salad with Apples (High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT45M · Yield: [‘4’, ‘4 bowls’]

This chicken salad with apples is a low-calorie and high protein meal. It’s nutty, creamy, a little sweet, and tasty.

Ingredients

• A handful dried cranberries
• 2 chicken breasts (boiled)
• 3 apples
• A handful cashew nuts
• 3 tbsp greek yogurt
• ½ tsp Dijon mustard
• A pinch of salt & pepper

Instructions

1. Add cranberries into a bowl and pour in some boiling water. Leave for 15 minutes or so.
2. Cut chicken breasts into cubes. Deseed apples and cube them as well.
3. Add chicken, apples, cranberries, and cashew nuts into a bowl.
4. Combine yogurt and Dijon mustard in a separate bowl and add it to the salad.
5. Toss all the ingredients together. Salt and pepper it to your taste.

11. Instant Pot Mexican Pinto Beans

Instant Pot Mexican Pinto Beans is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT70M · Yield: [‘8’]

Dry pinto beans cook up perfectly tender in a deliciously seasoned sauce in about an hour! These saucy Instant Pot Mexican Pinto Beans are a fantastic side dish option for a variety of entrees.

Ingredients

• 1 pound dry pinto beans
• 2 tablespoons vegetable oil
• 1 cup diced white or yellow onion
• 1 good sized bell pepper (seeded and chopped (I used red))
• 1 jalapeno (seeded and diced)
• 2 teaspoons minced garlic
• 3 to 3 ½ cups low-sodium chicken or vegetable broth (see recipe note below)
• 8 ounces tomato sauce
• 2 tablespoons chili powder
• 1 tablespoon yellow mustard
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1 teaspoon freshly ground black pepper
• 2 dried bay leaves
• ½ teaspoon salt (or to taste)

Instructions

1. Place beans in the Instant Pot insert and add enough water to cover by 2- to 3-inches. Allow to soak overnight or for at least 6 hours. After the soaking time, drain off and discard the soaking water and rinse the beans with fresh cool water, draining well. Set aside.
2. Add oil to the Instant Pot and press the SAUTE button. When display reads “Hot” add the onion, bell pepper, and jalapeno. Cook, stirring, for 2 to 3 minutes, or until onion and bell pepper are beginning to soften. Add garlic and cook for an additional minute then press CANCEL.
3. Add soaked beans, broth, tomato sauce, chili powder, yellow mustard, cumin, oregano, black pepper, and the bay leaves. Stir well to combine. Lock the lid in place, and turn the vent at the top to the SEALED position. Set Instant Pot to MANUAL and cook for 25 minutes.
4. When time is up, allow the steam pressure to naturally release which should take 15 to 20 minutes. After the natural release, move vent on top to the RELEASE position to allow any remaining pressure to release before removing the lid. Taste and season with salt as desired.

12. Spicy Baked Beans

Spicy Baked Beans is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Total: PT75M · Yield: [’10’]

These easy Spicy Baked Beans are a zippy, flavorful take on the classic summer potluck dish.

Ingredients

• 6 slices bacon
• 1 cup diced yellow onion
• 1 teaspoon minced garlic
• 1 small green or red bell pepper (diced)
• 1 jalapeno pepper (seeded as desired and diced)
• 56 ounces Bush’s Best Original Baked Beans (undrained (2 28-ounce cans))
• 15 ounces canned kidney beans (drained)
• 15 ounces canned pinto beans (drained)
• 1 cup ketchup
• 2 tablespoons mustard
• ⅓ cup brown sugar
• 5 teaspoons smoked paprika
• 1 tablespoon chili powder
• 1 teaspoon cumin
• ¼ teaspoon cayenne pepper (or to taste)
• 1 teaspoon salt
• ½ teaspoon freshly ground black pepper

Instructions

1. Preheat oven to 350 degrees F.
2. Place a Dutch oven over MEDIUM-HIGH heat and add the bacon. Cook until browned and crisped. Transfer the bacon to paper towels to drain, allow to cool, and then crumble and set aside.
3. Drain all but about 2 tablespoons bacon grease from the pot and return it to MEDIUM heat. Add the onion, garlic, bell pepper, and jalapeno pepper and cook, stirring, until the onion and peppers are tender. Return the crumbled bacon to the Dutch oven. Mix in the canned baked beans with their liquid and the drained kidney and pinto beans. Stir in the ketchup, mustard, brown sugar, smoked paprika, chili powder, cumin, cayenne, salt, and pepper.
4. Cover the Dutch oven and bake for one hour. Stir the beans once about halfway through the cooking time.

Slow Cooker Method

1. Prepare the beans on the stove, as directed and then transfer them to a 6-quart or larger slow cooker. Cook on low for 3 hours at the most, stirring about halfway through the cooking time. Canned beans are already cooked so you want to avoid cooking them longer than 3 hours in a slow cooker or they can take on a mushy texture.

13. Protein Corn Bread

Kodiak Cakes Cornbread Recipe (Protein Corn Bread) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT15M · Total: PT15M · Yield: [‘4’]

Learn to make Kodiak Cakes cornbread! This Kodiak cornbread recipe packs in more protein than regular cornbread and is made with whole grains.

Ingredients

• 63 grams Kodiak Cakes Power Cakes Flapjack & Waffle Mix, buttermilk flavor ((about ½ cup))
• 60 grams cornmeal ((about ½ cup))
• ½ cup buttermilk
• 2 tablespoons butter, melted
• 2 tablespoons granulated sugar
• 1 large egg
• 1 jalapeno, finely chopped ((leave seeds in for more heat))
• 57 grams cheddar cheese, shredded ((2 ounces))
• cooking oil spray of choice

Instructions

1. In a medium bowl, stir together the Kodiak mix, cornmeal, and sugar. In a separate small bowl, whisk together the buttermilk, melted butter, and egg.
2. Gently mix the wet ingredients into the dry ingredients until combined.
3. Fold the finely chopped jalapeno and shredded cheese into the batter. Let the batter rest for 20 minutes so the cornmeal has time to absorb the liquid.
4. Mist four compartments of a mini loaf pan with cooking oil spray. Divide the rested batter evenly between the prepared compartments.
5. Bake the Kodiak Cakes cornbread in an oven preheated to 400°F (200°C) for 14-15 minutes. Place the loaf pan on a rack about one-third down from the top of the oven.
6. To check for doneness, insert a toothpick into the center of a loaf. It should come out clean or with a few small crumbs attached. This cornbread is delicious served slightly warm with butter.
7. To bake Kodiak cornbread in an air fryer: mist an 8.5 x 4.5-inch (21.6×11.4 cm) metal loaf pan with cooking oil spray. Put the prepared and rested Kodiak cornbread batter in the pan and smooth it into an even layer. Bake on a rack in the middle of an air fryer oven for 12-14 minutes at 375°F (190°C). Let cool before eating.

14. Cheesy Garlic Broccoli

Cheesy Garlic Broccoli (3-Ingredients) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 plates’]

Cheesy garlic broccoli is a perfect side dish anyone can make with just 3 ingredient. It’s nutritious, full of deliciousness, extra yummy, gluten-free, high protein and vegetarian.

Ingredients

• 4 crowns broccoli
• 2 cups cheddar cheese (shredded)
• 5 garlic cloves (minced)
• a pinch of salt and black pepper

Instructions

1. Preheat the oven to 375F.
2. Chop up the broccoli into florets. Spread them on a baking dish.
3. In a separate bowl, mix cheddar cheese, minced garlic, salt, and black pepper.
4. Sprinkle the cheese all over the broccoli in the baking dish.
5. Bake for 25 minutes.

15. Vietnamese Shrimp Salad Rolls

Vietnamese Shrimp Salad Rolls with Peanut Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT20M · Total: PT45M · Yield: [‘4’, ‘4 servings’]

These fresh spring rolls are crunchy, light, and fun to put together! They’re perfect for summertime since it’s so light and easy to eat on the go!

Ingredients

• 8 oz large or jump shrimp (deveined & peeled)
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon soy sauce
• 1/2 teaspoon fish sauce
• rice paper sheets
• 1 head butter lettuce* (leaves separated)
• 2 carrots (thinly sliced)
• 2 red bell peppers (thinly sliced)
• 2 cucumbers (thinly sliced)
• handful basil
• handful mint
• peanut sauce (for serving)

Instructions The Shrimp

1. In a mixing bowl, combine the shrimp with the spices, soy sauce, and fish.
2. Heat a large pan on medium-high heat then add about a tablespoon of oil. Add in the shrimp and cook for a few minutes. They should be pink and slightly charred. Remove them from the pan, allow them to cool for about 5 minutes, then cut them length-wise. Set aside.

To Assemble

1. Have a large bowl of warm water handy. Dip and rotate the rice paper sheets a few times in the water until it’s pliable – not soggy! Place the rice paper on a clean slightly wet surface to prevent sticking.
2. Optional: Wet another rice paper sheet and lay it on top. Doubling the rice paper sheets makes the shrimp summer rolls less likely to rip and gives a chewier texture!
3. Lay lettuce at the bottom of the rice paper then stack your vegetables and herbs on top of it. Use the lettuce to roll and bundle up the vegetable so it’s easier to manage. Try to avoid overstuffing, otherwise, it’ll be harder to roll and easier to rip.
4. Place a row of sliced shrimp right above the vegetables, the charred side down.
5. Bring the sides of the rice paper towards the center then wrap the bottom of the rice paper over the vegetables and pull gently but firmly. You want to make this part as snug as possible without ripping the rice paper. Continue rolling upwards, while continuing to keep the roll taught, until you reach the top of the rice paper to seal.
6. Serve immediately with peanut sauce or hoisin sauce. Enjoy!

16. Indian Lentil Curry

Easy Indian Lentils is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT3M · Cook: PT49M · Total: PT52M · Yield: [’10’]

This Indian Lentil Recipe is ready in a flash and is a rich, hearty, and delicious frugal meal that everyone will love.

Ingredients

• 3-4 tablespoons coconut oil ((or other healthy fat))
• 1 onion, diced ((or 2 tablespoons minced onion))
• 8 garlic cloves, minced ((or 2 teaspoons garlic powder))
• 28 ounces chicken broth
• 28 ounces diced tomatoes ((fresh or canned))
• 2 1/2 cups lentils ((rinsed))
• 1 teaspoon turmeric
• 1 teaspoon ground cumin
• 1/2 teaspoon pepper ((optional. Omit for a less spicy dish.))
• 1/2 cup fresh basil ((or 2-3 tablespoons dried basil))
• salt ((to taste. I use about 2 teaspoons.))

Instructions

1. Melt oil in a large, heavy pot over medium heat.
2. Add onion and garlic. Saute 5 minutes or until the onion is soft.
3. Add broth and next 5 ingredients.
4. Bring to a boil. Reduce heat to low.

If Using Pressure Cooker or Instant Pot

1. Add lentils and bring to a boil.
2. Place the lid on the cooker and bring up to high pressure. Cook for 9 minutes on high (you may need a few more minutes since the tomatoes counteract the cooking of the lentils slightly. Conversely, you could add the tomatoes after cooking the beans and then let the resulting dish cook for a bit).
3. Let pressure come down naturally. Remove lid carefully.
4. Stir in basil and salt to taste.

If Using Regular Pot

1. Add lentils, and then simmer, uncovered, stirring occasionally, approximately 30 minutes or until lentils are tender. (Red lentils will cook quicker than brown or green.)
2. Stir in basil and salt to taste.

17. Mixed Bean Salad Balela

Middle Eastern Bean Salad – Balela is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT20M · Yield: [‘5’]

This mixed bean salad is a very popular Middle Eastern-style salad known as Balela. It’s a delicious vegan and gluten-free salad that’s loaded with vegetables, fresh herbs, and other Arabic flavors. This hearty salad can be enjoyed as a complete meal and is perfect to be packed for lunch, picnic, and potlucks.

Ingredients

• 1.5 cups cooked chickpeas
• 1.5 cups red kidney beans
• 1 cucumber (preferably Persian cucumber)
• 1 medium sized tomato
• 1 medium sized red onion
• 1 bell pepper (any color is fine)
• ½ cup fresh parsley (roughly chopped)
• ¼ cup fresh mint leaves (roughly chopped)
• 2-3 garlic cloves (minced)
• 3-4 tablespoons lemon juice (adjust to taste)
• 1 tablespoon sumac
• ½ teaspoon red chili powder (adjust to taste)
• Salt to taste
• Ground black pepper to taste
• 2-3 tablespoons extra virgin olive oil

Instructions

1. Finely chop all the vegetables.
2. Put the beans, chopped vegetables, herbs, garlic, sumac, red chili powder, salt, and pepper in a large bowl.
3. Drizzle some olive oil and lemon juice. Toss and enjoy!

18. Instant Pot Refried Beans

Instant Pot Refried Beans is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Total: PT65M · Yield: [‘8’]

These creamy, flavorful Instant Pot Refried Beans are easy to make in just 1 hour with dried beans and no pre-soaking!

Ingredients

• 2 cups pinto beans ((1 lb) dried & rinsed)
• 5 cups water or low sodium vegetable or chicken broth
• 1 large onion (diced)
• 3 garlic cloves (minced)
• 4 oz can diced green chilies
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp salt
• 1/4 tsp ground black pepper
• 3 bay leaves

Instructions

1. To any size Instant Pot, add beans, water/broth, onion,  garlic, diced green chiles, cumin, chili powder, salt, pepper and bay leaves.
2. Close the lid, set pressure vent to Sealing and press Pressure Cook on High or Manual for 40 minutes.
3. When Instant Pot says Off or switches to Keep Warm mode, do Quick Release by turning sealing valve to Venting position until the pin drops down.
4. Open the lid and drain the beans over a colander set over bowl (we need some of the liquid). Return beans to Instant Pot along with 1 cup liquid.
5. Using an immersion blender, puree until desired consistency. You can adjust thickness with more broth, if you wish.
6. Serve as a side dish with your favorite Mexican dishes like chicken tacos, quesadilla or carnitas. Make full taco bar with guacamole and pico de gallo.

19. Mexican Bean Salad

Mexican Bean Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT140M · Yield: [‘3’, ‘3 bowls’]

Bring Mexican flavors into your kitchen with this Mexican bean salad. It’s spicy, refreshing, filling, and yet low calorie. It’s vegan, dairy-free, and high protein.

Ingredients

• 2 cups cooked black beans (dried)
• 1/2 cup corn (canned, drained)
• 1 cup cherry tomatoes (halved)
• 1 small red onion (chopped)
• 1 red bell pepper (chopped)
• 1/4 cup fresh cilantro (chopped)
• 1/2 jalapeño (finely chopped)
• 1 lime (for freshly squeezed juice)
• ½ tsp lime zest (grated)
• 2 tbsp extra-virgin olive oil
• 2 tbsp white wine vinegar
• 1/4 tsp chili powder
• 1/4 tsp ground cumin
• 1/4 tsp ground garlic
• 1/4 tsp sea salt

Instructions

1. Add all the ingredients to a large bowl. Toss them well to combine.
2. Store in the fridge for at least 2 hours before serving for the flavors to really pop. The salad will last for up to 4 days.

20. Quinoa Tuna Salad

Quinoa Tuna Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT20M · Yield: [‘4’]

Healthy, light, flavorful, and high in protein! This Quinoa Tuna Salad makes a great light lunch or dinner, and is great for packing for a work lunch. Read the notes below recipe for lunch-packing tips and tasty add-in ideas.

Ingredients

• 1 cup uncooked quinoa ((white, brown, or tricolor), rinsed well in a fine mesh colander)
• water for cooking quinoa ((2 cups on the stovetop, 1 cup in the Instant Pot))
• ½ teaspoon salt
• 1 cup cherry tomatoes or grape tomatoes (halved or diced)
• 1 cup diced cucumber ((1 medium cucumber))
• 2 scallions (diced (or ¼ cup diced red onion))
• 2 5-oz cans tuna (drained (I use chunk lite tuna packed in water for lowest mercury and calorie content))
• ¼ – ½ cup feta cheese ((to taste))
• 2-4 tablespoons chopped fresh herbs (such as dill, basil, or parsley)
• 2 tablespoons olive oil
• zest of ½ – 1 lemon
• 1 tablespoon lemon juice
• 2 teaspoons red wine vinegar
• 2 teaspoons honey ((optional))
• 1 teaspoon mustard ((Dijon or any kind))
• 1 teaspoon Italian seasoning or dried oregano
• ½ teaspoon ground black pepper ((or to taste))

Instructions

1. Cook the rinsed quinoa according to the package instructions. On stovetop: Combine 2 cups water, ½ teaspoon salt, and 1 cup rinsed quinoa in a pot. Bring to a boil, then lower the heat, cover, and let it simmer for 12 minutes. Uncover and let it cook on low for another 3 minutes, or until the quinoa is fully cooked and releases tiny curly white strings (those are fine!) and all the water is absorbed. Remove from heat and fluff with a fork but don’t stir too much. Transfer to a heat-safe bowl and let the quinoa cool.
2. While the quinoa is cooking and cooling, prepare the rest of the salad: Dice the cucumber (peel if you want), dice the tomatoes, chop the scallions, drain the tuna, zest the lemon, juice the lemon, and chop your fresh herbs.
3. Prepare the dressing by mixing together all the dressing ingredients in a small bowl. Mix well with a fork.
4. Add the veggies, feta, and dressing to the quinoa and mix gently. Mix until just combined, but do not overmix so the quinoa doesn’t get mushy. If needed, adjust the flavor to your liking with a little extra salt or lemon juice. Serve immediately, or chill before serving.

21. Cauliflower Ham Casserole

Cauliflower Ham Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT50M · Yield: [‘6’]

Cauliflower replaces potatoes in this creamy, low-carb Cauliflower Ham Casserole. This comforting dish is a great way to make use of leftover ham.

Ingredients

• 1 ½ pounds fresh cauliflower florets (cut into bite-size pieces (about 6 cups))
• ½ teaspoon salt
• 2 cups cubed leftover ham (or a 10 ounce ham steak, cubed)
• 6 ounces full fat cream cheese
• 1 cup full fat plain Greek yogurt or sour cream
• 2 green onions (thinly sliced)
• ½ teaspoon Italian seasoning
• ½ teaspoon onion powder
• ¼ teaspoon freshly ground black pepper (or to taste)
• ¼ cup shredded Parmesan cheese
• 1 cup shredded sharp cheddar cheese

Instructions

1. Add about 1-inch of water (just enough to steam the cauliflower) to a large pot and place over HIGH heat. Add the salt. When water comes to a boil, add the cauliflower and return to a boil. Reduce the heat to MEDIUM-LOW, cover and cook for about 2 to 3 minutes, or until just barely fork tender (it will cook more in the oven). Drain very well and return it to the dry, empty pot. Turn the heat under the pot to LOW and toss the cauliflower for a minute or two to be sure it is dry. Remove from the heat.
2. Meanwhile, preheat oven to 350 degrees F. Coat a 2-quart baking dish with nonstick cooking spray (I used a rectangular 10- x 8-inch baking dish).
3. Place the cream cheese in a medium bowl and microwave on 50% power for about 30 seconds, or until softened. Add the Greek yogurt, green onions, Italian seasoning, onion powder, pepper, and Parmesan and mix well. Spoon the mixture into the still warm pot with the cauliflower and toss to combine. Gently fold in the ham.
4. Transfer the mixture to the prepared baking dish and top evenly with the cheddar cheese. Bake for 25 minutes, or until hot and bubbling. Remove from the oven and allow to rest for 10 minutes to absorb any liquid before serving.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.