The Yoga of Plants: 30 Protein-Rich Gluten-Free Simple Meals

Creative • Nourishing • Complete Nutrition • Beyond the Basics

Legendary Lentil Creations

1. Black Lentil Makhani (Dal Makhani)

Whole black lentils + kidney beans + tomato + cream/coconut cream + garam masala + ghee (slow-cooked 3+ hours)

2. French Lentil Salad (warm)

Puy lentils + roasted beets + goat cheese/cashew cheese + walnuts + dijon vinaigrette + arugula

3. Lentil Shepherd’s Pie

Green lentils + mushrooms + carrots + herbs + topped with mashed sweet potato + baked golden

4. Red Lentil Kofta Curry

Spiced lentil balls + creamy tomato curry sauce + cilantro + coconut yogurt

5. Sprouted Lentil Kitchari Supreme

Sprouted mung + black rice + ghee + full spectrum spices + topped with cultured vegetables

Bean Brilliance

6. Black Bean Mole

Black beans + dark chocolate + chilies + cinnamon + sesame seeds + over cauliflower rice

7. White Bean Cassoulet

Cannellini beans + tomatoes + herbs de Provence + crispy mushrooms + vegetable confit

8. Adzuki Bean Buddha Bowl

Adzuki beans (red) + forbidden black rice + tamari-roasted tempeh + sesame-miso dressing

9. Lupini Bean Mediterranean

Cooked lupini beans + olives + sun-dried tomatoes + artichokes + lemon + olive oil + herbs

10. Fava Bean Ful Medames

Stewed fava beans + cumin + lemon + tahini + fresh tomatoes + olive oil + warm

Chickpea Mastery

11. Chana Masala Royale

Chickpeas + tomato-onion masala + amchur (mango powder) + garam masala + fresh ginger

12. Chickpea Pancakes (Socca/Besan Chilla)

Chickpea flour batter + herbs + pan-fried + topped with sautéed vegetables + tahini

13. Harissa Roasted Chickpeas Bowl

Crispy harissa chickpeas + tahini quinoa + roasted cauliflower + pickled onions + herbs

14. Chickpea Shakshuka

Chickpeas + tomato sauce + cumin + paprika + baked eggs (or tofu) + cilantro + avocado

Ancient Grain Protein Bowls

15. Amaranth Porridge Savory

Cooked amaranth + miso broth + sautéed greens + soft egg/tempeh + sesame oil + nori

16. Teff Injera Feast

Fermented teff flatbread + berbere lentils + collard greens + chickpea stew (Ethiopian inspired)

17. Quinoa-Stuffed Acorn Squash

Roasted squash + quinoa + cranberries + pecans + sage + maple glaze

18. Forbidden Rice Congee

Black rice + ginger + mushroom broth + topped with soft egg + scallions + sesame

Seed Power Mains

19. Hemp Seed Pesto Zoodles

Zucchini noodles + hemp seed pesto + cherry tomatoes + pine nuts (lightly warmed)

20. Pumpkin Seed Crusted Portobello

Ground pepitas crust + baked portobello + chimichurri + sweet potato mash

21. Sunflower Seed Falafel

Ground sunflower seeds + herbs + spices + baked + tahini sauce + salad wrap

22. Chia Seed Polenta

Creamy polenta + chia seeds + nutritional yeast + roasted vegetables + herbs

Fermented Protein

23. Tempeh Rendang

Marinated tempeh + Indonesian spices + coconut milk + lemongrass + kaffir lime

24. Miso-Braised Tempeh

Tempeh + ginger-miso sauce + shiitake + bok choy + brown rice

25. Natto Power Bowl (for the brave)

Fermented soybeans + kimchi + avocado + rice + soft egg + mustard + scallions

26. Tempeh Bacon BLT Bowl

Smoky tempeh strips + tomatoes + lettuce + avocado + sweet potato + cashew mayo

Nut-Based Entrees

27. Walnut-Lentil Bolognese

Ground walnuts + lentils + tomato sauce + red wine + herbs + over vegetable noodles

28. Cashew Korma

Cashew cream sauce + vegetables + cardamom + saffron + almonds + basmati rice

29. Almond-Crusted Cauliflower Steaks

Thick cauliflower slabs + almond-herb crust + lemon-caper sauce + roasted vegetables

30. Pecan-Crusted Sweet Potato Rounds

Sweet potato medallions + pecan crust + baked + drizzled with tahini-maple sauce

---

Protein Combining Wisdom

Complete Proteins (all essential amino acids):

• Quinoa, amaranth, buckwheat, hemp seeds (complete alone)
• Rice + beans (complementary)
• Lentils + rice (kitchari = complete)
• Corn + beans (three sisters = complete)
• Hummus (chickpeas + tahini = complete)

Protein Content Guide

High Protein Stars:

• Lentils: 18g per cooked cup
• Chickpeas: 15g per cooked cup
• Black beans: 15g per cooked cup
• Tempeh: 31g per cup
• Hemp seeds: 10g per 3 tablespoons
• Pumpkin seeds: 12g per 1/4 cup
• Quinoa: 8g per cooked cup
• Amaranth: 9g per cooked cup

Preparation Techniques for Maximum Nutrition

SOAKING: Beans/lentils 8-12 hours (reduces phytic acid, easier digestion) SPROUTING: 24-48 hours (increases protein bioavailability 50x) FERMENTATION: Tempeh, miso (predigested proteins, B12) PRESSURE COOKING: Fastest for beans, preserves nutrients SLOW COOKING: Traditional for dal, deepens flavor

Digestive Fire Boosters

Add to every meal:

• Ginger: Fresh or powder (agni – digestive fire)
• Cumin: Toasted seeds (carminative)
• Fennel: After meals (prevents gas)
• Hing (Asafoetida): Tiny pinch (legendary for beans)
• Lemon: Squeeze fresh (alkalizing, enzyme activation)

Gluten-Free Flour Alternatives

For binding/crusting:

• Chickpea flour (besan)
• Almond flour
• Coconut flour
• Cassava flour
• Ground flax/chia (egg replacement)

Micronutrient Density

Iron: Lentils + vitamin C (lemon/tomato) Calcium: Sesame seeds, tahini, greens Zinc: Pumpkin seeds, chickpeas B-Vitamins: Nutritional yeast, tempeh, miso Omega-3: Hemp, chia, flax, walnuts

Meal Architecture

Each plate should have:

1. Protein base (bean/lentil/seed/grain)
2. Rainbow vegetables (50% raw when possible)
3. Healthy fat (ghee, olive oil, avocado, nuts)
4. Fermented element (kraut, kimchi, miso)
5. Fresh herbs (cilantro, parsley, basil)
6. Digestive aid (lemon, ginger, spices)

Autoimmune Support Protocol

For inflammation reduction:

• Avoid nightshades if sensitive (tomatoes, peppers, eggplant)
• Emphasize: turmeric, ginger, omega-3s
• Use: bone broth (collagen) or medicinal mushrooms
• Include: fermented foods (gut healing)
• Practice: mindful eating, gratitude, slow chewing

Seasonal Protein Strategies

Spring: Lighter proteins (lentils, mung, fresh seeds) Summer: Cool bean salads, sprouted proteins, raw nuts Fall: Heartier beans (black, kidney), roasted nuts Winter: Slow-cooked dal, bone broth, warming spices

“The energy to digest is required to get the energy from the food” – Raja Yoga

Listen to your body. Protein needs vary based on:

• Activity level
• Age and life stage
• Dosha constitution (Vata, Pitta, Kapha)
• Seasonal cycles
• Intuitive wisdom

🌟 Creative. Complete. Consciousness-Elevating.