While I was pregnant with my 3rd child, I had a huge aversion to eggs. Their smell, their texture, the fact that they came out of a chicken’s cloaca…all of it made my stomach churn. Even after she was born, the mere thought of eggs made me a bit queasy. I still dutifully made them for my egg-loving family several mornings a week, however, I have been sans-egg for almost 5 years now. So when we switched to a plant based diet, “giving up” cholesterol-filled eggs was no big deal for me.
Last week, while consulting my kids on what to place on our meal plan, my oldest asked if there was a way I could make something like the scrambled eggs she remembered from years ago. Always up for a challenge, I told her I would give it my best shot. I have seen reviews on a few vegan egg replacers, however the feedback is always mixed and more often than not, the products are very processed. There is always the option of using tofu to make an egg-like scramble, but I wanted to see if I could create one using only whole foods.
So the Protein-Packed Bean Scramble was born. Utilizing a mixture of chickpeas and white beans to create a fairly similar chunky-yet-smooth scramble texture, this dish provides about 40 grams of protein, zero artery-clogging cholesterol, and 5 grams of plant fat (versus 2 eggs containing 12 grams of protein, 374 grams of cholesterol, and 10 grams of fat-much of which is saturated animal fat).
I’d say the winner is pretty clear.
I do want to note that I do not ever worry about “getting enough protein” on a plant based lifestyle. As long as we are eating enough food (which judging by my grocery bill, we are!), we are getting enough protein. Our bodies don’t need nearly as much protein as we are led to believe, and too much (especially hard to break down animal protein) can actually be harmful to our health.
But that is another topic for another day, my friends.
Now, don’t get me wrong, this scramble is not going to taste like eggs. I wouldn’t lie to you! It will, however, give you the feel and experience of eating an egg scramble, hold all the detrimental health issues, thank you very much. It also comes together in 10-15 minutes, which isn’t much longer than cooking eggs themselves.
My kids really enjoyed this dish with some oil-free roasted potatoes for dinner and were so happy to eat the leftovers on toast with some avocado the next morning. I served both meals with a green smoothie because we’ve got to get those dark-leafy greens in there somehow!
Protein-Packed Bean Scramble
- 1 lage onion, diced
- 1 large red bell pepper, diced
- 1 large green bell pepper, diced
- 3 cloves garlic, minced
- 1/4 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp paprika
- 1 can chickpeas, drained and rinsed
- 1 can navy beans, drained and rinsed
- Salt and pepper to taste
- Optional for serving: avocado, Nutritional Yeast (gives a cheesy flavor), Black Lava Salt (gives an egg-y flavor due to sulfur compounds), hot sauce, etc.
- Heat a large pan over medium-high heat on the stove. Add the onion and bell pepper and sauté for 3-5 minutes until the vegetables soften. Add a splash of water as necessary to keep the vegetables from sticking.
- Add the garlic and sauté for 30 seconds.
- Add the chickpeas and navy beans to the pan. Sprinkle on the cumin, turmeric, and paprika, stirring well to combine.
- Using a potato masher or the back of a wooden spoon, mash some of the chickpeas and beans as you stir for 2-3 minutes.
- Continue to stir and mash the beans until you reach your desired texture.
- Season to taste with salt and pepper. Add Nutritional Yeast, Black Lava Salt, or hot sauce if desired.
- Serve immediately over toast, rice, potatoes, or in a wrap, garnishing as you desire. Serves about 5. Keep leftovers in a sealed container in the fridge for 3-5 days.
Did you or your spouse have any long-lasting food aversions during pregnancy? Share in the comments below so I don’t feel so weird 😉
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