This article offers ten vegan recipes that are high in protein and easy to prepare. The recipes include lentil and vegetable stir fry, quinoa and roasted vegetable bowl, vegan chili, vegan fajitas, vegan shepherd’s pie, spicy tofu stir fry, vegan lentil soup, vegan curry, vegan lentil loaf, and tofu and vegetable skewers. By incorporating a variety of whole foods like lentils, tofu, and vegetables, you can ensure that you are getting a balanced and satisfying meal. The article encourages readers to get creative with their ingredients and modify the recipes to suit their taste preferences.
10 Vegan Recipes for a Protein-Packed Meal
Introduction
As a vegan, it can be challenging to find ways to incorporate enough protein into your diet. However, with the right ingredients and recipes, it’s possible to enjoy a protein-packed meal with delicious vegan dishes. In this article, we’ll go through ten vegan recipes that are high in protein and easy to prepare, making it possible to have a satisfying and nourishing meal.
1. Lentil and Vegetable Stir Fry
Ingredients:
- 1 cup lentils
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 bell pepper, sliced
- 1 tbsp soy sauce
- Salt and pepper (to taste)
- 2 tbsp olive oil
Instructions:
- Cook lentils according to package instructions.
- In a large skillet over medium-high heat, sauté onion and garlic in olive oil.
- Add carrots, celery, and bell pepper and cook until vegetables are tender.
- Add diced tomatoes and cooked lentils to the skillet.
- Season with soy sauce, salt, and pepper.
- Cook for an additional five minutes and serve.
2. Quinoa and Roasted Vegetable Bowl
Ingredients:
- 1 cup quinoa, cooked
- 1 sweet potato, peeled and diced
- 1 zucchini, sliced
- 1 red pepper, sliced
- 1 can chickpeas, drained and rinsed
- 2 tbsp olive oil
- Salt and pepper (to taste)
- 2 tbsp tahini
Instructions:
- Preheat oven to 375°F.
- Toss sweet potato, zucchini, and red pepper with olive oil, salt, and pepper.
- Spread vegetables on a baking sheet and roast in the oven for 20-25 minutes.
- Meanwhile, heat chickpeas in a small saucepan over medium heat.
- Assemble the bowl by placing cooked quinoa in a bowl and topping with roasted vegetables and chickpeas.
- Drizzle with tahini and serve.
3. Vegan Chili
Ingredients:
- 1 can black beans
- 1 can kidney beans
- 1 can chickpeas
- 1 can diced tomatoes
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tbsp chili powder
- 2 tbsp olive oil
- Salt and pepper (to taste)
Instructions:
- Heat olive oil in a large pot over medium-high heat.
- Sauté onion and garlic until tender.
- Add chili powder and cook for an additional minute.
- Add canned beans and diced tomatoes to the pot.
- Season with salt and pepper.
- Simmer for 20-30 minutes.
- Serve hot.
4. Vegan Fajitas
Ingredients:
- 1 onion, sliced
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 tbsp olive oil
- 1 tbsp fajita seasoning
- 1 can black beans, drained and rinsed
- 8 tortillas
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add onion, bell pepper, and zucchini to the skillet and cook until vegetables are tender.
- Season with fajita seasoning.
- Add black beans and cook until warm.
- Warm tortillas in the microwave or on a skillet.
- Assemble fajitas by placing vegetable mixture on a tortilla and rolling it up.
- Serve hot.
5. Vegan Shepherd’s Pie
Ingredients:
- 1 cup lentils
- 3 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 2 tbsp olive oil
- Salt and pepper (to taste)
- 4 cups mashed potatoes
Instructions:
- Cook lentils in vegetable broth according to package instructions.
- In a large skillet over medium-high heat, sauté onion and garlic in olive oil.
- Add carrots and celery and cook until vegetables are tender.
- Add cooked lentils to the skillet.
- Season with salt and pepper.
- Preheat oven to 375°F.
- Spoon lentil mixture into a baking dish.
- Cover with mashed potatoes.
- Bake for 25-30 minutes, or until potatoes are golden brown.
6. Spicy Tofu Stir Fry
Ingredients:
- 1 package extra-firm tofu, drained and diced
- 2 tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 cups mixed vegetables (broccoli, peppers, snow peas, etc.)
- Salt and pepper (to taste)
- 2 tbsp soy sauce
- 1 tbsp chili garlic sauce
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add diced tofu to the skillet and cook until golden brown.
- Remove tofu from the skillet and set aside.
- Add onion and garlic to the skillet and cook until tender.
- Add mixed vegetables to the skillet and cook until tender.
- Season with salt and pepper.
- Add soy sauce and chili garlic sauce to the skillet and stir well.
- Add cooked tofu to the skillet and stir well to combine.
- Serve hot.
7. Vegan Lentil Soup
Ingredients:
- 2 cups lentils
- 8 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 2 tbsp olive oil
- Salt and pepper (to taste)
Instructions:
- Cook lentils in vegetable broth according to package instructions.
- In a large pot over medium-high heat, sauté onion and garlic in olive oil.
- Add carrots and celery and cook until vegetables are tender.
- Add cooked lentils to the pot.
- Season with salt and pepper.
- Simmer for 10-15 minutes.
- Serve hot.
8. Vegan Curry
Ingredients:
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can chickpeas, drained and rinsed
- 1 sweet potato, peeled and diced
- 2 cups vegetable broth
- 1 can diced tomatoes
- 2 tbsp olive oil
- 2 tbsp curry powder
- Salt and pepper (to taste)
Instructions:
- Heat olive oil in a large pot over medium-high heat.
- Sauté onion and garlic until tender.
- Add chickpeas and sweet potato to the pot.
- Add vegetable broth and diced tomatoes to the pot.
- Season with curry powder, salt, and pepper.
- Simmer for 20-25 minutes, or until sweet potato is tender.
- Serve hot.
9. Vegan Lentil Loaf
Ingredients:
- 1 cup lentils
- 4 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- 1 carrot, grated
- 1 celery stalk, diced
- 1 cup breadcrumbs
- 1 flax egg (1 tbsp ground flaxseed + 3 tbsp water)
- 1 tbsp olive oil
- Salt and pepper (to taste)
Instructions:
- Cook lentils in vegetable broth according to package instructions.
- In a large skillet over medium-high heat, sauté onion and garlic in olive oil.
- Add grated carrot and diced celery and cook until vegetables are tender.
- In a large bowl, combine cooked lentils, sautéed vegetables, breadcrumbs, and flax egg.
- Season with salt and pepper.
- Preheat oven to 375°F.
- Press lentil mixture into a loaf pan.
- Bake for 45-50 minutes, or until cooked through.
10. Vegan Tofu and Vegetable Skewers
Ingredients:
- 1 package extra-firm tofu, diced
- 1 red onion, sliced
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1 red pepper, sliced
- 1 tbsp olive oil
- Salt and pepper (to taste)
- 1 tbsp balsamic vinegar
Instructions:
- Preheat oven to 375°F.
- Thread diced tofu and sliced vegetables onto skewers.
- Brush with olive oil and season with salt and pepper.
- Place skewers on a baking sheet and bake for 20-25 minutes.
- Drizzle with balsamic vinegar and serve.
Conclusion
These ten vegan recipes are excellent options for a protein-packed meal that is both healthy and delicious. By incorporating a variety of whole foods, such as lentils, tofu, and vegetables, you can ensure that you are getting a balanced and satisfying meal. Don’t be afraid to get creative with your ingredients and modify the recipes to suit your taste preferences. With a little bit of effort, you can enjoy a protein-packed vegan meal that keeps you energized throughout the day.