Hi my friends! In today’s video I share my top favourite HIGH PROTEIN VEGAN recipes to help you get more protein into a plant-based lifestyle!
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ALL RECIPES ARE SINGLE SERVE
TOFU SOUP
Ingredients
200g Firm Tofu
1 ½ cups Water
1 tsp Veggie Stock
Spices of Choice
½ Chopped Zucchini
¼ cup Vermicelli (rice) Noodles
Handful of Green Beans
⅓ cup Mixed Veggies
Method
Place water on to boil
Once boiling, add chopped tofu and zucchini
Lower heat and let cook for 10 mins
Add in beans, mixed veggies, spices, noodles and stock
Stir and let cook for 10 mins until serve
370 cal – 33.8g Carbs – 15.1g Fats – 33.3g PROTEIN
PROATS
1 cup oats
1 cup Grated Zucchini
1 cup Soy Milk
1 tbsp Chia Seeds
1.5 tbsp Peanut Butter
1 fig
⅓ cup Blueberries
Method
Add water and soy milk to a saucepan over medium/high heat
Once heated, add in oats, chia seeds and zucchini
Stir occasionally for 15 mins
Transfer to a bowl and add toppings
685 cal – 91.9g Carbs – 26g Fats – 30g PROTEIN
VEGAN NACHOS
Ingredients
1 medium Potato
1 cup Cooked Lentils (Canned are pre-cooked)
½ can Diced Tomatoes
Mexican Spices of Choice
1 tbsp Tomato Paste
¼ Onion
⅓ cup Mixed Veggies
2 cups Spinach
1 tbsp Nutritional Yeast
2 tbsp Water
Method
Preheat oven to 180C
Slice Potato finely
Lay out on a lined baking tray and bake for 25 mins
Place a frypan over medium heat
Add onion and fry off until transparent
Add in lentils and mixed vegetables
Fry off for 5 mins
Add in diced tomatoes, water and tomato paste
Cook for 10 mins stirring regularly
Remove from heat and stir in spinach until withered
Serve with the baked potato slices (as chips)
565 cal – 109.7g Carbs – 2.4g Fats – 32.4g PROTEIN
TOFU STIR FRY
Ingredients
200g Chopped Tofu
1 tbsp Peanut Butter
⅓ cup Veggie Mix
¼ cup Cauliflower
5-ish Green Beans
2 tsp Coconut Aminos
¾ Chopped Zucchini
¼ diced Onion
1 ½ cups Spinach or 1 cup Quinoa/rice
Method
Add diced onion to frypan over medium-high heat
Saute till translucent and add in tofu and zucchini
Cook for 5-10 minutes and add in chopped cauliflower and green beans
Cook for another 5 mins and add in veggie mix
Cook for another 5 mins and add remove from heat
Add in peanut butter and coconut aminos and stir off heat
Serve on bed of spinach or grains
415 cal – 27g Carbs – 23g Fats – 37g Protein
LENTIL BURGER
Ingredients
½ cup cooked Lentils
2 slices Multigrain Bread
1 tbsp Tahini
1 tsp Lemon Juice
1 tsp Coconut Aminos
Spices of Choice
½ cup Spinach
1 tbsp Oats or Chickpea Flour
⅓ cup Green Peas
⅓ cup Sweet Potato
2 tsp Tomato Sauce
½ Tomato
1 tbsp Nutritional Yeast
Method
Chop and boil Sweet Potato for 15 min
Add in peas and boil for further 5 mins
Place lentils, sweet potato, peas, nutritional yeast, chickpea flour and spices in bowl and mix
Roll into Patty and place on frypan over medium heat for 10 mins
Carefully flip and cook for another 10 mins
Construct your burger with tahini sauce, tomato, spinach, tomato sauce and patty
573 cal – 87.7 Carbs – 12.8g Fats – 31g PROTEIN