Worried about your health goals? Here are 4 protein-packed vegan recipes for you!

Published by plantsarepower on

With time, more and more people have become interested in changing their levels of meat consumption.

The Academy of Nutrition and Dietetics, in 2016, stated that a vegan diet can provide all the necessary nutritional requirements for adults, children and pregnant or lactating women.

Going vegan or vegetarian requires planning in order to ensure that a person’s nutritional needs are met. People who are trying to avoid animal products can eat a protein-based, plant-food diet. It will support a healthy body, be an excellent source of protein and other nutrients and reduce the risks of various diseases such as some types of heart disease, hypertension, obesity, type 2 diabetes and cancer. It may also promote weight loss, as vegan diet is low on calories.

Bringing you four super tasty and protein-hacked vegan recipes to make you change to healthy eating:

Barbeque Tofu Quinoa Bowl

Veggies and tofu tossed in barbecue seasoning, baked and served over quinoa dressed with BBQ sauce. Perfect for picnic and barbecue season!

INGREDIENTS:

For Marinade

  • Garlic Clove (chopped) – 1
  • Brown Sugar – 2 Tbsp
  • Tomato Ketchup – 2 Tbsp
  • Tomato Puree – 1 Tbsp
  • Soy Sauce – 1 Tbsp
  • Sriracha (or any other hot sauce) – 1 Tsp
  • Mustard Powder – 1 Tsp
  • Salt 
  • Apple Cider Vinegar – 1 Tbsp

For Cooking

  • Vegetable Stock
  • Rinsed Quinoa – 1 bowl
  • Tofu
  • Broccoli
  • Sesame Seeds – 1 to 2 Tbsp

Additional 

  • Spring Onion
  • Lime

DIRECTIONS:

  • Slice tofu in cubes.
  • Mix it in the sauce.
  • Put it in the refrigerator to marinate. 
  • Over medium heat, mix vegetable stock, and rinsed quinoa in a frying pan. Keep 3:1 ratio stock to quinoa. Boil with the lid on. Cook for 20 minutes.
  • Remove the pan from heat and let it cool for 10 minutes.
  • Meanwhile, cook marinated tofu in a pan.
  • Put broccoli in for steam.
  • Add sesame seeds when the tofu is cooked. 
  • Serve it in a plate and top it with spring onion and lime.

Hearty Vegan Chilli

A hearty Vegan option that is gluten-free, rich in protein and is bound to satisfy you!

INGREDIENTS

For Baking

  • Chilli Powder – 1½ Tsp
  • Garlic Powder – 1½ Tsp
  • Cumin – 1 Tsp
  • Chilli Flakes
  • Tofu (Extra firm, pressed)
  • Olive Oil – 1 Tbsp
  • Low-Sodium Soy Sauce – 3 Tbsp

For Cooking

● Olive Oil – 1 Tbsp

● Yellow Onion – 1

● Garlic Cloves – 4

● Jalapeño – 1

● Chilli Powder – 1½ Tbsp

● Cumin – 1½ Tsp

● Smoked Paprika or Tabasco Sauce– 1 Tsp

● Salt – 1 Tsp

● Pepper – ½ Tsp

● Black Beans – 1.5 Can (600g)

● Kidney Beans – 1.5 Can (600g)

● Corn – 1 Cup

● Tomato (diced) – 7 medium-sized

● Low-Sodium Vegetable Broth – 2½ Cups

Additional 

  • Vegan Cheddar (shredded)
  • Avocado (sliced) – ½ 

DIRECTIONS:

  • Preheat the oven to 400ºF (200ºC).
  • Put chilli powder, garlic powder, cumin, chilli flakes, and pepper in a bowl and whisk to mix.
  • Take an extra firm, pressed tofu, and lay it on a baking sheet. Drizzle with oil, low-sodium soy sauce, and the mixture and mix. Bake it for 20 minutes (stir halfway).
  • In a large pot, over medium heat, add olive oil, garlic, yellow onion, jalapeño, smoked paprika/tabasco sauce, salt, pepper, chilli powder, and cumin. Sauté for 3-4 minutes.
  • Add diced tomatoes, low-sodium vegetable broth, kidney beans, corn, and black beans. Mix and cook for 30 minutes.
  • Add the baked tofu in the pot. Mix for a while.
  • Allow it to cool for 2 minutes. Serve it topped with sliced avocado and shredded vegan cheddar.

Protein-packed Buddha Bowl

A “Buddha bowl,” named for its big, round Buddha belly shape, is a one-dish meal. It is considered clean eating and it incorporates the principles of Chinese and Japanese medicine. It is also considered to be an ideal way to eat and is credited with the potential for lowering the risk of chronic diseases.

INGREDIENTS:

For Marinade 

  • Vegetable Oil – 2 Tsp
  • Sesame Oil – ½ Tsp
  • Hot Sauce – 1 Tsp
  • Thyme – 2 Tsp
  • Paprika – 1 Tsp
  • Salt – ½ Tsp
  • Tofu – 8 Oz

For Baking

  • Sweet Potato (peeled and cubed) – 1
  • Onion (sliced) – 1
  • Garlic Cloves (minced) – 2
  • Oil – 1 Tsp
  • Salt & Pepper

For Cooking

  • Chickpeas – 1 Cup
  • Salt – ½ Tsp
  • Pepper – ½ Tsp
  • Chilli Powder – 1 Tsp
  • Garlic Powder – 1 Tsp

Additional

  • Quinoa (cooked) – 1½ Cup
  • Greens – 1 Cup
  • Carrots (shredded) – ¼ Cup
  • Avocado (sliced) – 1
  • Juice of 1 Lemon

DIRECTIONS:

  • Preheat the oven to 400ºF (200ºC).
  • Put the marinade ingredients in a small bowl and whisk to combine.
  • Add the marinade and tofu to a container and marinate for at least 30 minutes.
  • Take sweet potato, onion, and garlic and lay it on a baking sheet. Drizzle with oil, salt, and pepper. Bake for 20-25 minutes.
  • Add the chickpeas, salt, pepper, chilli powder, and garlic powder in a bowl and stir to mix.
  • Put the chickpeas in a skillet and cook over medium heat for about 10 minutes. Then put them aside.
  • Fry the tofu in the same pan for about 10 minutes on each side. Slice tofu according to your preference.
  • Combine the quinoa, carrots, greens avocado, chickpeas, and tofu in a medium-large bowl and top off with lemon juice. 

Chickpea & Avocado Salad

This chickpea avocado salad is filling, extremely high in protein, and super good for you. Ready in 25 minutes!

INGREDIENTS:

For Baking

  • Chickpeas (rinsed) – 30 Oz
  • Olive Oil – 2 Tbsp
  • Paprika – 2 Tsp
  • Garlic Salt – 1½ Tsp

Additional

  • Cucumber (diced) – 1
  • Cherry  Tomatoes (halved) – 10 Oz
  • Avocado – 1
  • Olive Oil – 2 Tbsp
  • Lemon Juice – 2 Tbsp
  • Salt – ½ Tsp
  • Black Pepper – ½ Tsp

DIRECTIONS:

  • Preheat oven to 400°F (200°C).
  • In a large bowl, put the chickpeas, olive oil, paprika, and garlic salt and mix.
  • Spread the chickpeas onto a baking sheet. Bake for 25-30 minutes, until the chickpeas are crisp.
  • Dice the cucumber and add to a large bowl. Add mixed greens, cucumber, cherry tomatoes, avocado, roasted chickpeas, extra virgin olive oil, lemon juice, salt, and pepper in the bowl and mix until well combined.
  • Divide in individual bowls and bon appetit.
Categories: Eat right

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