1) Lentils are not only a great source of protein, but are also rich in both soluble and insoluble fiber, which can help lower cholesterol levels and keep your heart healthy - which is still something important to keep in mind even during this global pandemic. Other nutrients such as folate, iron, potassium, and manganese are found in these legumes as well.

2) Chickpeas have a nutty, buttery flavor and are a great addition to salads, soups, and stews. Eating them regularly and as part of a balanced diet can help prevent chronic diseases including diabetes, osteoporosis, obesity, and heart disease. Their high fiber content is great for bowel health and regularity, and overall long-term health.

3) Black beans boast both high protein and fiber content and also provide our bodies with much needed zinc, which can help boost immunity, which is something everyone can appreciate at this time. They're a great substitute for meat in many dishes, including burgers and meatballs. We challenge you to make some this week and see if your roommates or family members notice the swap! We'd be happy to provide you with recipes on this in the upcoming weeks if you need some inspiration.

4) Tofu is one of the more common meat substitutes due to its "meaty" texture and versatility. It's rich in iron, calcium, B vitamins, and has been shown to help lower cholesterol levels. Whole soy foods may also alleviate symptoms of menopause.

• 2 cans chickpeas, drained and rinsed
• 1 can fava beans (foul moudamas), drained and rinsed
• 3 cloves garlic
• ½ white onion, finely chopped
• 1-2 tomato, diced
• ½ to 1 bunch parsley, finely chopped
• 3-4 radishes, chopped
• ¼ cup olive oil (plus additional for topping)
• ¼ cup lemon juice
• Salt
• ¼ tsp Pepper
• 2 tsp Allspice
• 1 tsp Cumin
• ¼ tsp Coriander
• ¼ tsp Cinnamon
• ¼ tsp Ginger
• ¼ tsp Nutmeg

1. Combine chickpeas and fava beans in a pot and cover with water. Remove any foam buildup that forms on the water. Once the water is clear, add a large pinch of salt and put over high heat to bring to a boil. Then simmer for 5-10 minutes. Does not need to be covered.
2. In a separate bowl, crush garlic into the lemon juice, then emulsify with olive oil.  Set aside.
3. Using a slotted spoon, put the beans into your serving dish, reserving the liquid.
4. Add the spices, additional salt, and the lemon-garlic-oil emulsification to the beans and mix thoroughly. An optional step here is to use a potato masher to lightly mash the beans (not all beans need to be mashed, just a variance in texture).
5. Combine the beans with the onion, tomato, parsley and radishes. Using the reserved cooking water, add in small stages until desired consistency achieved. The texture should be moist but not soupy.
6. Top with olive oil to taste after serving

• 1-2 grated carrots (we grate them with the attachment of a food processor)
• 1/2 large onion (also grated in the food processor)
• 2 tablespoons tomato paste
• 1/2 cup oatmeal
• Worcestershire sauce - depending on the mix, we use anywhere between 2-5 tablespoons
• Pinch of salt
• 10 grinds of pepper
• 1 egg
• 1 tablespoon dijon mustard
• 1 package of dried mushrooms, ground in a blender or spice grinder (alternatively, 5 thinly sliced mushrooms). NOTE: fewer if the meat is beef or meatloaf mix, more if turkey
• 1.5 pounds ground meat (we use a mix of beef, pork and turkey - or any mix thereof, since nobody's got control of what's in the grocery store right now!)

1. Preheat oven to 350º.
2. Take all the grated vegetables (and sliced mushrooms if using) - and cook in a skillet with the tomato paste until everything is soft.
3. In a bowl mix oatmeal, Worcestershire sauce, salt, pepper, mustard, mushrooms (if using).
4. Add in the vegetables.
5. After you've mixed everything together, then add the meat. Let the mix stand for 10 minutes before shaping it into a loaf on a lined sheet pan.
6. Cook on a center rack for one hour.