Vegan Recipe High Protein: Fueling Your Body With Plant-Based Protein Sources

Dwy hesti

May 07, 2023

Introduction

Veganism is a lifestyle that is becoming more and more popular around the world. It is often seen as a healthy way of living, but some people worry that they won't be able to get enough protein from a vegan diet. However, that's not the case. There are plenty of plant-based protein sources that vegans can include in their meals to meet their protein needs. In this article, we will explore some high protein vegan recipes that are delicious and easy to make.

Ingredient

Here are some of the ingredients that you will need to make these high protein vegan recipes:

Quinoa
Lentils
Chickpeas
Beans (black, kidney, pinto, navy, etc.)
Tofu
Tempeh
Seitan
Nuts (almonds, cashews, peanuts, etc.)
Seeds (chia, hemp, pumpkin, etc.)
Vegetables (broccoli, spinach, kale, etc.)
Whole grains (brown rice, quinoa, barley, etc.)
Plant-based milk (soy, almond, cashew, etc.)

Instructions

1. Quinoa and Black Bean Salad Ingredients: - 1 cup quinoa - 2 cups water - 1 can black beans, drained and rinsed - 1 red bell pepper, chopped - 1/2 red onion, chopped - 1/4 cup cilantro, chopped - 1/4 cup lime juice - 2 tbsp olive oil - Salt and pepper to taste Instructions: - Rinse the quinoa in a fine-mesh strainer under running water. - In a medium pot, add the quinoa and water and bring to a boil. - Reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the water is absorbed and the quinoa is tender. - In a large bowl, combine the cooked quinoa, black beans, red bell pepper, red onion, and cilantro. - In a small bowl, whisk together the lime juice, olive oil, salt, and pepper. - Pour the dressing over the salad and toss to coat. - Serve immediately or store in the refrigerator for up to 4 days. 2. Tofu Scramble Ingredients: - 1 block firm tofu - 1 tbsp olive oil - 1/2 onion, chopped - 1/2 red bell pepper, chopped - 1/2 green bell pepper, chopped - 1/2 tsp garlic powder - 1/2 tsp turmeric - 1/2 tsp paprika - Salt and pepper to taste Instructions: - Drain the tofu and wrap it in a clean kitchen towel or paper towel. - Press down on the tofu to remove excess water. - In a large pan, heat the olive oil over medium-high heat. - Add the onion and bell peppers and sauté for 5-7 minutes, or until the vegetables are tender. - Crumble the tofu into the pan and add the garlic powder, turmeric, paprika, salt, and pepper. - Stir well and cook for 5-7 minutes, or until the tofu is heated through and slightly crispy. - Serve hot with toast or tortillas.

Nutrition

Here is the nutritional information for the above recipes: 1. Quinoa and Black Bean Salad - Calories: 250 per serving - Protein: 10 grams per serving - Fat: 7 grams per serving - Carbohydrates: 38 grams per serving - Fiber: 8 grams per serving 2. Tofu Scramble - Calories: 200 per serving - Protein: 15 grams per serving - Fat: 12 grams per serving - Carbohydrates: 11 grams per serving - Fiber: 3 grams per serving

Conclusion

In conclusion, being vegan doesn't mean that you have to sacrifice your protein intake. There are plenty of plant-based protein sources that are delicious and easy to include in your meals. The above recipes are just a few examples of how you can create high protein vegan meals that are satisfying and nutritious. Experiment with different ingredients and find what works best for you. Remember, a well-balanced vegan diet can provide you with all the nutrients your body needs to thrive.