Plant-Based Super Bowl Recipes
Looking for healthy, plant-based Super Bowl recipes that are sure to please a crowd? Check out our favorites below!
The Party Pleaser: Carrots and Guacamole
The Play: Instead of chips, pair carrots with a pulse-based dip, like Green Pea Guacamole. The ingredients are simple: Throw a cup of protein-packed peas, an avocado, a 1/2 cup of your favorite salsa, and a handful of seasonings, like fresh garlic, lemon juice, and cilantro together in the blender and serve with a fresh bag of carrots. The beta-carotene in the carrots supports a strong immune system and the peas add texture and fiber, letting you concentrate on the game—instead of hunger pains.
Points: By opting for a handful of carrots with a 1/4 cup of guacamole, instead of chips and dip, you’ll save about 150 calories, 100 grams of sodium, 7 grams of saturated fat, and add 3 grams of fiber. You’ll also consume more than 100 percent of your daily need for vitamin A.
The Classic: A Lentil Chili Bowl
The Play: Legumes, like beans and lentils, aren’t exclusive to Tom Brady. Serve these plant-based power houses to your family and friends to show them a bold take on fresh chili. Spice it up with onions, garlic, and leafy greens, natural prebiotics that win points with your taste buds and your microbiome, which, as more research comes out, may act like the starting quarterback for your body’s natural response to hunger, insulin function, and inflammation.
Points: By opting for beans over beef, you’ll cut calories in half, double the fiber, and save nearly 300 milligrams of sodium for each one-cup serving.
The Nutrient Builder: Lettuce Wraps
The Play: Keep your blood pressure, cholesterol, and the numbers on the bathroom scale in an optimal range with fresh vegetable wraps. We like to design our own wraps, based on what’s in season or what’s in our refrigerator, and top it with hummus or a bean-based dip. If you’re short on leafy greens, use whole-grain tortilla wraps, and if it’s a younger crowd, pair veggies with easy-to-grab pita pockets.
Points: Compared to traditional hoagies and grinders, a plant-powered veggie wrap will help you slash a day’s worth of sodium, 700 calories, 40 grams of fat, 20 of which are saturated, and provide an ample dose of vitamins A, K, folate, and calcium.
The All-American: Jicama Pizza with Chickpeas
The Play: Have you ever thought you were addicted to cheese? It may have the same gravitational pull as chocolate, thanks to high fat content and casomorphins that bind with receptors in our brain. The good news is you don’t have to give up pizza altogether. Simply create healthier versions with chickpeas, your favorite sauce, and top it with veggies. To achieve that “pizza look” add fresh herbs, jicama, and bean sprouts, which provide added flavor, texture, and fiber.
Points: One slice of veggie pizza, compared to traditional versions, will slash about 200 calories, 15 grams of fat, and 512 milligrams of sodium, saving you a trip to the water cooler.
The End Zone: Fresh Fruit Kebabs
The Play: Celebrate your team colors with fruits of the same shade. Compared to cupcakes and ice cream pops, fresh fruit kebabs will save you prep time and calories—while still satisfying your sweet tooth. If you’re impartial to either team, opt for fruit that’s easy to thread like fresh strawberries, cantaloupe, and grapes.
Points: Compared to an ice cream pop, one minted fruit kebab will save you 35 calories, 3 grams of sugar, and 13 grams of sodium, and, depending on the fruit you serve, add immune-boosting lycopene, anthocyanins, and resveratrol.
Want additional tips? Visit PCRM.org/recipes for more plant-powered recipes.
Dr. Stephen Neabore and nurse practitioner Emily Kasmar are members of the nonprofit Physicians Committee and work for Barnard Medical Center, where they write nutrition prescriptions for complete primary medical care.