High protein vegan recipes

High protein vegan recipes

You may not believe your eyes when we tell you that this hamburger does not have any kind of animal ingredient, it is made with peas and sweet potato.

One of the main challenges of a vegan diet is to obtain the proteins that we need for a proper functioning of the organism. If we use a little bit of imagination and foods with vegetable proteins which may be incomplete, but varied, we will be able to follow a balanced and healthy diet.

Why do we have to pay attention to proteins in vegan diets?

Foods of vegetable and animal origin provide different groups of nutrients to our organism, proteins are one of them. They are made up of essential amino acids – which cannot be synthesized by our body- , and non-essential -which can be produced by our own organism-.

The proteins with the highest biological value, that it, those that contain all the essential amino acids, come mainly from lean meat, fish, eggs, and dairy products. On the other hand, the nutritional profile of fruit, vegetables, legumes, nuts and cereals is mainly made up of carbohydrates and fats and less proteins.

This is the reason why it is crucial to combine different foods properly in vegan and vegetarians diets in order to obtain the necessary amino acids to benefit from a complete protein.

Simple, healthy, and high protein vegan recipes

1.-Southeast salad

Southeast salad

Recipe Tips: Southeast salad

  • Preparation time: 12 minutes
  • Cooking time: 1 minute
  • Portion size: 1 Dish
  • Number of servings: 1
  • Cooking style: Mediterranean

Ingredients

  • 2-4 cups of romaine or green lettuce
  • 1 portion of cooked and cooled red quinoa (1/4 dry cup)
  • ½ cup of black kidney beans
  • ½ cup of corn
  • ½ cup of sliced jicama (or mexican turnip)
  • ½ cup of chopped red pepper
  • 1 chopped tiny tomato
  • 2 spoonfuls of red onion, cut in dices
  • #Barbecue tempeh
  • Avocado slices
  • Pumpkin seeds
  • #Seasoning:
  • 1/4 of a 300g container of smooth and strained tofu
  • 1/4 cup of fresh lemon juice
  • 1 teaspoon of chopped garlic
  • ½ teaspoon of mustard
  • ½ teaspoon of cider vinegar
  • 1/4 cup of finely sliced fresh coriander
  • Thick salt and ground pepper
Nutritional Information per serving
Calories:667.9kcal
Fat:26.3g
of which saturates:3.4g
Carbohydrates:72.8g
of which sugars:8g
Fiber:10g
Proteins:35g
Salt:4.2g

How to make: Southeast salad

  1. Put all the salad ingredients in a recipient.
  2. Mix all the ingredients of the seasoning with a blender.
  3. Pour it on the salad.

2.- Chickpea Hamburger and fried sweet potato with Tahini sauce

Chickpea Hamburger and fried sweet potato with Tahini sauce

Recipe Tips: Chickpea Hamburger and fried sweet potato with Tahini sauce

  • Preparation time: 15 minutes
  • Cooking time: 12 minutes
  • Portion size: 1 Burguer
  • Number of servings: 4
  • Cooking style: Mediterranean

Ingredients

  • Tahini sauce:
  • 1 cup of hot water
  • 1/4 cup of tahini (sesame-paste)
  • 3 spoonfuls of fresh lemon juice
  • 1 pinch of salt
  • 2 chopped garlic cloves
  • For the chickpea hamburger
  • 1 can of washed and strained chickpeas
  • 1/2 cup of chopped red onion
  • 1/2 cup of chopped fresh parsley
  • 1 spoonful of fresh lemon juice
  • 1 teaspoon of ground cumin
  • 1 teaspoon of ground coriander
  • 1/2 teaspoon of salt
  • 2 chopped garlic cloves
  • 1/4 cup of breadcrumbs
  • Final details:
  • 4 whole wheat mini pitas
  • Chopped romaine lettuce
  • 1 sliced tomato
  • 1/2 cup of sliced red onion
Nutritional Information per serving
Calories:305.8kcal
Fat:5g
of which saturates:0.8g
Carbohydrates:50g
of which sugars:3.8g
Fiber:5g
Proteins:15.2g
Salt:1.2g

How to make: Chickpea Hamburger and fried sweet potato with Tahini sauce

  1. Put all the ingredients for the sauce in a recipient and mix.
  2. Mix all the ingredients for the hamburger (except the breadcrumbs) with a blender until you achieve a smooth mass.
  3. Put the this blend in a big bowl and add 1/4 of breadcrumbs.
  4. Divide the blend in four equal portions. (Each one will form a hamburger).
  5. Put the remaining breadcrumbs in a dish.
  6. Put the hamburgers on the breadcrumbs.
  7. Pour 2 teaspoon of vegetarian margarine on a big non-stick pan at medium-high heat.
  8. Put the hamburgers on the pan.
  9. Cook each side for 3 minutes or until they become golden.
  10. Toast the pitas lightly.
  11. Fill each pita with lettuce, tomato, onion, and a hamburger.
  12. Add the sauce with sesame paste (or add a little on the side of a dish).
  13. To cook the sweet potato, you need a baking tray, spray it with vegetable fat or some kind of non-stick seasoning.
  14. Cut the sweet potato in slices (one sweet potato per portion)
  15. Place the slices on the tray.
  16. Add salt to taste.
  17. Bake them 3 minutes on each side or until they are slightly crunchy.

3.- Mediterranean salad

Mediterranean salad

Recipe Tips: Mediterranean salad

  • Preparation time: 8 minutes
  • Cooking time: 15 minutes
  • Portion size: 1 Dish
  • Number of servings: 1
  • Cooking style: Mediterranean

Ingredients

  • 2-4 cups of mixed green leaves
  • 3 slices of tempeh bacon, chopped and cooked according to the instructions of the package
  • 4 spoonfuls of hummus
  • 4 chopped black olives
  • 1 spoonful of chopped red onion
  • 1 tiny tomato cut in dices
  • ½ tiny chopped cucumber
  • 1 lemon juice
  • 1 spoonful of oregano
  • Salt and pepper
Nutritional Information per serving
Calories:310.6kcal
Fat:11g
of which saturates:2.9g
Carbohydrates:31.4g
of which sugars:3g
Fiber:4.4g
Proteins:21.5g
Salt:2.2g

How to make: Mediterranean salad

  1. Put all the ingredients in a closed recipient, except the chickpea puree.
  2. Shake properly.
  3. Add the puree on top.

4.- Cuban dish

Vegan Cuban Dish

Recipe Tips: Vegan Cuban Dish

  • Preparation time: 10 minutes
  • Cooking time: 20 minutes
  • Portion size: 1 Dish
  • Number of servings: 1
  • Cooking style: American

Ingredients

  • 2 yellow ripe bananas
  • 1 can of pink beans, washed and strained
  • 1 lime juice
  • 2 spoonfuls of coriander
  • ½ chopped onion
  • 1 chopped garlic clover
  • 1 spoonful of vegan margarine
  • ½ cup of dried red quinoa, cooked according to the instructions of the package
  • For the guacamole:
  • 2 ripe avocados, cut in dices and slightly smashed with a fork
  • 1 tiny tomato cut in dices
  • 1/3 little red onion cut in dices
  • 1 chopped garlic clove
  • 2 spoonfuls of coriander cut in dices
  • Lemon juice
  • Salt and pepper
Nutritional Information per serving
Calories:770.8kcal
Fat:30g
of which saturates:5.6g
Carbohydrates:98g
of which sugars:18g
Fiber:15g
Proteins:27.2g
Salt:3.4g

How to make: Vegan Cuban Dish

  1. To make the guacamole, mix all the ingredients, then cover and put them on the fridge at least one hour before serving.
  2. On the meantime, put the margarine in a little pot at medium heat and melt it.
  3. Add the onion and garlic.
  4. Cook it until it gets golden and add the blend with the beans, coriander, lemon juice, salt and pepper.
  5. Set the fire at low heat.
  6. Cover and cook at low heat during 10-15 minutes.
  7. While the beans are slowly cooked, cut the bananas in slices like the fried sweet potatoes, and then put them on a baking tray..
  8. Add salt and bake the banana for 3 minutes on each side until it becomes crunchy.
  9. How do I organize the dish? Start with the quinoa, then the beans, and put the bananas and guacamole on the sides.

You can add and change these recipes for a chocolate shake with banana, cereals, or nuts, as long as you do not exceed the amount of calories. Cooking delicious vegan dishes with a complete protein is not that hard. You just need to be a little bit creative when it comes to combining the foods.

Related Entries

Content Protection by DMCA.com
Check Also
Homemade Cocoa Spread
Homemade cocoa and hazelnut spread

If you like cooking and you consider yourself a realfooder, you are going to love …

Leave a Reply

Your email address will not be published. Required fields are marked *