Incorporating Plant and Vegan Proteins into Your Diet

A Delicious Recipe from Your Friends at Wesley Enhanced Living!

Think back to those days when you had little ones sitting around the dinner table. Most often amid the casual chatter was an occasional admonition toward your offspring to “eat your vegetables.” Today, there are so many diet gurus claiming they have the market on what people should eat. There is also research being continually done to see what Americans need to eat to be healthy. Hint: it is not a lot of processed foods. Much research supports what you knew all those years ago – eat your vegetables. However, sometimes it is boring to eat the same ole’ potato and corn with your roast.

Liven up your diet with heart-healthy plant proteins including new recipes that are delicious and good for you. At Wesley Enhanced Living retirement communities, we understand the special dietary needs of our seniors. Here is a recipe that is sure to tantalize the taste buds and bring a fresh twist to your ho-hum dinner plans: 

Butternut Squash, Chickpea, and Lentil Stew – adapted from Ambitious Kitchen

  • 1 teaspoon olive or coconut oil
  • 1 white onion, chopped
  • 6 cloves of garlic, crushed
  • 2 teaspoons cumin
  • 1/2 teaspoon cinnamon
  • Sea salt and freshly ground black pepper, to taste
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 can (28 oz) diced tomatoes
  • 3 cups vegetable broth
  • 1 pound butternut squash, diced large (about 4 cups)
  • 1 cup green lentils, rinsed well
  • Juice of 1/2 a lemon
  • A few dashes of red pepper flakes, if desired
  • 1/3 cup chopped cilantro, if desired
  • A few basil leaves, chopped

Directions

1.  Heat the oil in a medium-sized pot over medium heat. 

2.  Add the onion and garlic; cook a few minutes or until the onion becomes softened.

3.  Stir in cumin, cinnamon, and salt and pepper; cook for a few more minutes until spices are fragrant. 

4.  Add chickpeas, tomatoes, broth, butternut squash, and lentils. 

5.  Bring to a boil, then cover, reduce heat and simmer for 15-20 minutes or until butternut squash is tender and lentils are fully cooked.

6.  Stir in lemon, red pepper flakes, cilantro, and basil. 

7.  Taste and adjust seasonings as necessary. 

Garnish with extra cilantro and Greek yogurt, if desired. Try serving it with spinach. 

Makes 4 servings – about 2 cups each.

Notes:

Instead of butternut squash, you can use sweet potatoes or acorn squash.

Make it easy by buying your squash pre-cut.

Perk Up Dinner with Colorful and Delicious Plant-Based Dishes

Make the most of eating your vegetables by incorporating new vegetarian and vegan recipes in your repertoire. Our retirement communities at Wesley Enhanced Living encourage you to make the most of your Golden Years by eating healthy, getting plenty of exercise, and making social connections. Whether you are looking for independent living, personal care, or skilled nursing care, we can help you enjoy this exciting time of life. 

Contact one of our Philadelphia area locations and find out why our seniors love where they live. Our staff is happy to discuss your elder’s needs or your own, give you a tour and inform you of our range of services.

Wesley Enhanced Living provides high-quality senior retirement communities for you or your loved ones. Please visit our website to learn more or click here to request more information today.

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