One of the main reasons why meat eaters are afraid to go vegan is because they think it is impossible to get enough protein on a vegan diet and that it will affect muscle growth.
But this is a popular misconception. There is a wide variety of plant-based proteins, from beans and lentils to tofu, nuts, and seeds, that vegans can include in their diet to meet the daily recommended value and help with muscle growth.
A tofu noodle bowl is delicious and wholesome. It reminds you of the noodles from the Asian fusion restaurant. The secret ingredient is five-spice powder. The spice adds a lovely warmth and complexity. It is used to marinate the tofu before it is fried.
Whole wheat spaghetti, snap peas, bok choy, and fried tofu are tossed in almond butter sauce made with almond butter, maple syrup, rice vinegar, soy sauce, and red pepper flakes.
Lentils are a powerhouse ingredient in many vegan recipes. They are considered the primary source of protein for vegans, so naturally, a lentil dish had to be on this list.
There are many ways you could make lentils, and creamy lentils with spinach and thyme is one such way. This recipe does not require creamy ingredients like heavy cream or sour crema.
The creaminess comes from the lentil’s starch that is released when cooked. The lentils are simmered with spices, seasonings, coconut milk, and vegetable stock.
Ragu is a staple in Italian cuisine. It is a meat-based sauce commonly served with pasta, but you can easily make it vegan by swapping the ground beef with a high-protein vegetable like aubergine.
In this recipe, the aubergine is first baked in the oven until lightly toasted to enhance its natural flavor. The toasted aubergine adds layers of depth and flavor to the ragu. Serve over cauliflower rice for a high-protein, low-calorie meal.
A vegan black bean chili is so hearty that you will not even miss the ground beef, and it always helps that the fiber and protein from the beans and split red lentils fill you up and leave you satisfied. The diced tomatoes, tomato paste, tomato sauce and vegetable broth, when combined with the legumes, create the same kind of richness of a non-vegan chili with sour cream. Meanwhile the spices, garlic and chipotle in adobo flavor the chili.
A cumin and chili-based stir fry loaded with tofu and veggies might convince you to ditch Chinese takeout and rely on your cooking skills and pantry staples. Inspired by the cuisine of Xi’an in central China, this vegan stir-fry has bold and punchy flavors that we all love in Chinese takeouts. Marinated tofu and cauliflower are sauteed in an amalgamation of sauces and sauces. Serve with coriander leaves and toasted sesame.
A creamy chickpea curry takes less than an hour to make yet smells and tastes like a gourmet. You can flavor your chickpea curry however you like, but a bold Indian flavor is so addictive that it will quickly become a new staple in your dinner rotation.
It has a creamy consistency with a great mouthfeel. It is rich and fatty from the coconut milk and subtly nutty and creamy from the tahini.
Thanks to shiitake and seitan, vegans no longer have to sacrifice their love for burgers for the sake of their health and diet. Seitan is a plant-based meat substitute made from wheat gluten that mimics the flavor and texture of chicken.
When seitan is combined with umami shiitake and red onion, garlic, dark soy sauce, marmite, brown rice miso paste, cooked beetroot, gram flour, smoked paprika, cumin, dried tarragon, and sea salt, it makes for a delicious and juicy patty that is reminiscent of a crispy chicken patty.
Not everyone is a fan of seitan or loves its taste. If you are one of them, you can make a lentil mushroom burger instead of a seitan shiitake burger. These vegan burgers are packed with earthy mushrooms and protein-rich lentils.
The key to a delicious vegan burger is the patties. Combine lentils, chickpeas, mushrooms, and rolled oats in place of wheat flour in a food processor to make delicious patties.
Creamy vegan pasta with veggies will be your new go-to plant-based high-protein meal once you make them. They are an easy and comforting weeknight dinner with one serving packing 17 grams of plant-based protein, fiber, and healthy fats.
Douse your pasta in the creamy sauce of your preference. Replace the heavy cream or any other dairy in the sauce with blended cashews. They make the sauce velvety and add a palatable nutty flavor.
A creamy vegan pasta is already one of the best high-protein meals for vegans. But if you want something even more high-protein and nutritious, you could make a vegan pesto-parmesan spaghetti with zucchini.
Zucchini is high in protein and full of antioxidants, and if you want to include it in your diet, make zucchini spaghetti. They are much healthier than wheat spaghetti. The spaghetti and pesto sauce made of basil and pine nuts will give you an instant health boost.
There are so many recipes for a magical pot of homemade beans. Some of these recipes are well-loved, like chilies and stews, but if you are want somethign different, you can change it up, by dressing up your beand differently and serving it with different food, like a toast.
A tomato and white bean stew on toast is simple yet delicious. The toast soaks all the stew and makes the dish heartier, which is especially comforting in the colder months.
If you are sick of tofu and not interested in black beans anymore, meet the new vegan taco filling with the flavor and texture of meat: jackfruit. It cooks and shreds just like pulled pork meat. With the right ingredients and cooking methods, no one will know the difference. You can buy this tropical fruit fresh, frozen, or canned at the supermarket. This veggie meat pairs beautifully with grilled pineapple.
A hearty, protein-packed, split pea soup is what comfort food is all about. This split pea soup is made with tender split peas, flavorful mushrooms, and fresh vegetables. It is easy to make and perfect for the cold weather. Many make the mistake of soaking or cooking the peas before making the soup, but that is unnecessary. Dry split peas yield a full-bodied soup with a perfectly creamy and velvety texture.
A traditional mac and cheese always hits the spot, but when you are looking for vegan high-protein meals, a vegan butternut squash mac and cheese still slaps. In fact, mac-and-cheese-anything will always be delicious.
The cheese sauce is made with oven-baked butternut squash and soaked cashews. These two are pureed with garlic, dijon, onion powder, smoked paprika, lemon, salt, and pepper for the most magical vegan sauce.
When you make meatballs with a combination of quinoa, mushrooms, black beans, oats, onions, garlic, chickpea flour, and gluten-free egg, you end up with gluten-free, vegan, high-protein meatballs.
These meatballs are juicy with a meaty texture, perfect for the whole family. These meatballs are flavored with Kikkoman sauce, a certified gluten-free soy sauce, and Italian seasonings and herbs.
Once the meatballs cook, you can toss them in a spicy marinara sauce or creamy pesto.
A roasted vegetable bake is a simple and inexpensive dish to make. It is also agreat way to clean out the fridge. All this dish takes is about 5 minutes of hands-on time, and the rest of the cooking is hands-off.
Although potatoes, carrots, mushrooms, and peppers are the perfect veggie combo for this, it works with just about any veggie. Other than veggies, all you need are some oil and seasonings, and in the oven, everything goes.
Rice and beans are a super simple, family-friendly recipe that leans on pantry staples. It also comes together in one pot and creates the best leftovers. Cook onion, garlic, paprika, salt, chili powder, oregano, black pepper, cayenne, rice, tomatoes, beans, and broth until liquid is absorbed and rice is tender. Serve with a drizzle of parsley oil of fresh parsley, lemon juice, and olive oil.
