Lentil & Spinach Protein Stew

Ingredients

• 7 oz (200 g) seitan (or extra-firm tofu) (sliced)
• 1 cup (225 g) low-fat cottage cheese OR nonfat Greek yogurt (boosts protein)
• 2 cups (250 g) green beans (chopped)
• 1/2 cup (90 g) canned beans (black/white/chickpeas) (rinsed)
• 1–2 Tbsp tomato sauce (or to taste)
• a few sprays olive oil spray (or 1 tsp olive oil)
• 1 tsp onion powder (plus more to taste)
• 2 cloves garlic (minced)

Steps

1. Prep: Chop vegetables and pat the protein dry. Preheat a large skillet over medium-high heat.
2. Season the protein with salt, pepper, garlic, and your preferred spices.
3. Cook the protein until browned and cooked through (6–10 minutes depending on thickness).
4. Add vegetables and cook until crisp-tender, 4–6 minutes (splash water to steam if needed).
5. Stir in sauce elements (yogurt/lemon/soy/salsa, etc.) and toss to coat.
6. Serve as a bowl (add rice/quinoa if using). Adjust salt/acid/heat to taste.
7. Portion into containers. Cool 10 minutes, then refrigerate up to 4 days.