High Protein Vegan Rice and Peas

I love rice and peas. It is such as simple dish, and is perfect for when you aren’t feeling too great (perhaps due to a few too many glasses of vino the night before – as was the case for me when I cooked this for dinner earlier this week!). Since I have transitioned to a vegan/plant-based diet I have been thinking of ways to make this into a high protein vegan meal. The other day I stumbled upon frozen edamame beans as I was picking up my peas in the supermarket, and I decided to give them a try (after having seen them pop up many times on my Instagram feed). They pack a whopping 12 g of protein per 100 g (which is about 3 times more than peas). Here are some other benefits of this meal:

  • As it is uses frozen vegetables, it is great for those days when you are running low on fresh vegetables.
  • Edamame beans (which are green soybeans) are a ‘complete protein’ (i.e. they include all nine essential amino acids). However, in addition to being just like an animal-based protein, they are also packed with dietary fibre.
  • There is very minimal chopping to do (just the onion) and you just chuck everything in a pan and leave it for 25 mins. This also means hardly any washing up!

Ingredients (Serves 1)

75 g of brown rice

Half a red onion, chopped

100g frozen edamame beans

100g frozen peas

Large handful of spinach

Olive oil

Salt and pepper


Sauté the chopped onion in a pan with a glug of olive oil for a few minutes.

In the meantime boil the kettle.

Add the rice and heat for about 1 minute.

Next add the peas and the edamame beans and heat for a further minute.

Add boiling water (which should be twice the volume of the rice – I find the rice fills about half a glass, and so I add a full glass of boiling water).

Season with salt and pepper.

Leave on a low heat with the lid on for about 25 minutes.

Add the spinach, put the lid back on and leave it to wilt. Stir in the spinach, e voilà!





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