Recipes Areas
HIGH PROTEIN VEGETARIAN MEALS
If you’re likely a vegetarian looking for healthy and delicious meatless meals. You probably know that the two biggest problems are getting your vegetarian food and changing your menu to avoid boredom. We’ve gathered 20 delicious, high-protein vegetarian recipes from the internet and divided them into three categories: breakfast, lunch, and dinner.
Why is protein so important?
- Stimulates the growth and maintenance of tissues
- Supports a healthy immune system
- Promotes satiety
- Helps transport nutrients
- Essential hormones and enzymes are formed
- Promotes wound healing
- Fluid balance is maintained
How much protein do you need?
As it has been proven that eating 25-30g of protein per large meal can help you feel fuller and maintain your lean body mass. It is also beneficial to pay attention not only to the amount of protein but also the type.
Animal protein sources include all nine essential amino acids, but most plant-based sources lack one or more. When it comes to ensuring that your body gets all the essential amino acids, it is best to include a variety of plant-based proteins into your diet every week.
What are plant-based sources of protein?
There are many vegetarian protein options, but here are 4 of our favorites. Use them in a variety of ways!
- Tempeh and tofu
- Black Beans
- Chickpeas
- Nuts and seeds
1. Tofu and Tempeh
Tofu is made by coagulating soy milk curd. Because of its neutral taste and availability of textures, tofu is versatile. Although tofu can be bland, it will accept any sauces or spices you add. A 1/2 cup of tofu has 10 grams of protein.
There are many types of tofu, from silken to firm. To add silken tofu, you can make smoothies and soups creamier. Learn how to press firm tofu. You can use it crumbled or cubed in tofu bowls or tofu scrambles. Calcium-set tofu is also available, a great source of calcium from plants.
Tempeh, a soy product, too, is fermented. It’s made from whole soybeans. Tempeh is a meat-like product with a distinct taste and texture. A half cup of tempeh contains 16 grams of protein. Both tempeh and tofu have the added benefit of managing all nine essential amino acids, making them excellent protein sources.
How do I make these veggie burgers?
Recipe:
Bowl Ingredients:
- 16 oz super-firm tofu. Drain, press, and cut into 1-inch pieces. (See directions below).
- One teaspoon cornstarch
- One tablespoon of vinegar for rice
- One tablespoon soy sauce (or tamari, if you are gluten-free).
- One tablespoon of sesame oil
- One tablespoon of olive oil
- Two packets of SEEDS of Change(TM) Brown Basmati rice
- 2 cups sugar snap peas, halved
- 2 cups shredded carrots or julienned
- One large avocado, sliced.
- 1/2 cup chopped green onions
- For garnish, one tablespoon of a sesame seed.
- 1/2 cup creamy peanut butter
- Two tablespoons of fresh lime juice, approximately 1/2 large lime
- Two tablespoons of rice vinegar
- Two tablespoons of low-sodium soybean sauce or tamari if you are gluten-free.
- One tablespoon of maple syrup
- One tablespoon of sesame oil
- 1/2 teaspoon Sriracha or more, as needed
- Two teaspoons of chopped fresh ginger
- Two cloves of garlic, roughly chopped.
- 1/4 cup water
Instructions
- To make tofu: Place the drained tofu blocks in a kitchen towel or paper towel and wrap them in it. To press the liquid out, place a heavy object on top. It is also possible to chill the tofu overnight. You can also use pre-pressed, super-firm tofu.
- While the tofu is draining, combine all ingredients for peanut sauce in a bowl. Whisk with a fork until smooth.
- After draining the tofu, cut it into 1-inch cubes: mix cornstarch, rice vinegar, and soy sauce with the prepared tofu.
- It is necessary to heat a large saucepan. Add the cubes of tofu in one layer to the pan. Fry until golden on all sides, approximately 10 minutes. As soon as the tofu has been cooked, place it on a cooling rack. Heat the brown rice in the same pan until it is warm. Alternatively, microwave the brown rice for up to 90 seconds according to the package instructions.
- To serve: Divide the rice, vegetables, and tofu among four bowls. Serve with peanut sauce. Sprinkle with sesame seeds and green onions. You can keep the remaining ingredients in the refrigerator for up to four days.
2-Black Beans:
Black beans are a nutritious powerhouse that is an excellent addition to any diet. There are 8 grams of protein in half a cup of black beans and 7 grams of fiber. As well as iron, it contains folate. Black beans can cause stomach problems. To prevent this, soak dried beans overnight. Rinse canned beans thoroughly. You can add beans to soups and burritos or as a substitute for meat in burgers or meatballs.
Black beans burger Easy and Delicious
Recipe:
- Cannellini black beans: We use canned black beans that are not salt added for convenience. If you combine them with the other ingredients, rinse and drain them thoroughly.
- Oats Serve as a binding agent for the burgers. Quick oats are my preferred choice, although larger flakes or rolled oats could work.
- Garlic: Freshly minced garlic gives the patties an extra flavor. For best results, use freshly minced garlic. Garlic powder is also an option.
- BBQ sauce is an egg substitute and adds a smokey flavor to your burgers. If possible, try to find a BBQ sauce with less sugar.
- Soy sauce adds flavor and color to bean burgers. Use a reduced-sodium soy sauce: Substitute Tamari or coconut amino for a gluten-free version.
- Seasonings These burgers have a Southwest flavor thanks to ground cumin, chili powder, and onion powder. You can adjust the amount of cayenne.
- Depending on your taste, you can decide how much spice you want for your burgers.
- Corn: Gives burgers more texture and sweetness. You can use fresh, canned, or frozen corn kernels.
- Cilantro – Fresh cilantro gives the patties some color and flavor. If you don’t like cilantro, you can substitute fresh parsley.
- How to make vegetable burger oatmeal
- Use a food processor with an S-blade to pulse the oats until they are roughly chopped. There will be some that are ground; others will remain whole.
- Mix the remaining ingredients with the corn and pulse until the beans are well-combined.
- Mix the bean mixture in a large bowl. Add the corn and stir.
- Use your hands to form six equal-sized patties from the burger mixture. Cook according to your preference. Use your favorite toppings to top hamburger buns.
3-Chickpeas:
Chickpea, or garbanzo bean, has a high content of fiber and protein that weigh 7 and 6 grams, respectively. Like other beans, they can be cooked as raw chickpeas or cut down on time by making canned chickpeas. When buying canned beans, choose ones that are low in sodium and thoroughly wash them out of the can. Rinsing canned beans could eliminate up to 40 percent of the sodium that is not needed. Chickpeas are great for snacking on by themselves, blended into the form of a “chickpea salad,” or roasted for a crunch.
Black beans burger Easy and Delicious
Recipe:
Ingredients
- 1 – 15 oz . can of chickpeas, rinsed and drained
- One small, ripe avocado or 1/2 large avocado that is ripe and peeled, and seeded
- 1/4 cup light mayonnaise or vegan mayonnaise
- 1 cup of add-ins of your choice, cut into pieces of pea-sized size (celery and red onion tomatoes, cucumbers, grapes, apple, sliced almonds and pecans, dried cranberries, dried pecans and cilantro and dill, the green onion, or a mixture of)
- The juice of one lemon, one lime, or one lemon juice
- 1/2 teaspoon of kosher salt
- One teaspoon of ground black pepper
Instructions
- In a bowl of medium size, Mix chickpeas with avocado until it is mainly broken down with a few large pieces remaining.
- Mix in mayonnaise, any other ingredients of your preference, lemon or lime juice, salt, and pepper, then mix until well-mixed. Adjust the spices and taste to your taste.
- Serve chickpea salad on toast, mixed greens, tortilla chips, tortilla chips, and crackers. If you prefer, you can enjoy it on its own.
- Keep all leftovers and food items in an airtight box and keep them in the refrigerator until 3 to 5 days.
4-Nuts and Seeds:
Nuts are not just excellent sources of protein. They also contain fiber and healthy fats that make them perfect for increasing feelings of satiety. They are rich in protein. It is a different little between different kinds, and peanuts are the ones that have the highest amount of protein at 9.5 grams per cup. Pistachios, almonds, walnuts, pecans, walnuts, and cashews, in addition, will be excellent sources of protein in plants as well.
Flax seeds, hemp seeds as well as chia seeds are packed with fiber, protein, and healthy fats, especially omega-3 fats. For instance, two spoons of Chia seeds have approximately 5 grams of omega-3 fats and protein.
- Blend nuts into vegetarian cheese sauces. Try drizzling nuts over oatmeal or garnishing salads and yogurt bowls with sunflower seeds, hemp seeds, or chopped almonds for nutrition and crunch. The flax seeds can be a fantastic supplement to smoothies because of their ability to thicken. You can add them to baking to serve as an egg substitute. Chia seeds are also an excellent thickener for food, making them ideal for homemade jams and chia pudding.
- Are you looking for a sweet treat ready in under five minutes? Try these nutritious vegan packed dates filled with nut butter or toppings you like. They are a great snack or a portion of party food.
Nut Butter Stuffed Dates:
Recipe:
Ingredients
- One date pitted
- One teaspoon of nut butter your preference (peanut butter or almond butter, cashew butter. You could even try almond butter if you are nut-free.)
- One teaspoon of your preferred toppings (pomegranate seeds, cacao nibs, mini choc chips, coconut pieces, chopped seeds or nuts, etc. )
Instructions
- Use a knife to cut the date using the lengthwise slit of one side. (Be sure not to cut into the opposite side. )
- your nut or seed butter into the date halved.
- Sprinkle toppings of your preference on top.
- Repetition is welcome!