Vegan High-Protein? NEVER! I Ate Vegan & Gained Muscle (Here's How!)

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Fuel Your Body with Flavor: Delicious & Easy Vegan High Protein Recipes

Are you looking for delicious and satisfying vegan recipes that pack a protein punch? Look no further! This blog post is your ultimate guide to creating flavorful and protein-rich plant-based meals. Whether you're a seasoned vegan or just starting your journey, these recipes will help you meet your protein needs while enjoying incredible tastes and textures. We'll explore a variety of dishes, from quick weeknight dinners to more elaborate weekend creations, all designed to keep you feeling energized and satisfied. Get ready to discover the world of vegan high protein recipes!

Why Vegan High Protein?

Protein is essential for building and repairing tissues, supporting a healthy immune system, and providing sustained energy. For vegans, ensuring adequate protein intake is crucial. Fortunately, numerous plant-based foods are excellent sources of protein, including legumes, tofu, tempeh, nuts, seeds, and certain grains. Incorporating these ingredients into your meals is the key to a balanced and nutritious vegan diet. These recipes will show you exactly how to do that.

Recipe 1: Tofu Scramble with Black Beans and Avocado

This savory and satisfying tofu scramble is a perfect way to start your day or enjoy a hearty lunch. Packed with protein and fiber, it will keep you feeling full and energized for hours.

Yields: 2 servings Prep time: 10 minutes Cook time: 15 minutes

Ingredients:

• 1 block (14 ounces) extra-firm tofu, pressed and drained
• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper (any color)
• 1/2 teaspoon turmeric powder (for color and anti-inflammatory benefits)
• 1/4 teaspoon black salt (kala namak) - optional, for eggy flavor
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 cup water or vegetable broth
• 1 (15-ounce) can black beans, rinsed and drained
• Salt and pepper to taste
• 1 ripe avocado, diced
• Fresh cilantro, chopped (for garnish)
• Your favorite hot sauce (optional)

Instructions:

1. Prepare the Tofu: Crumble the pressed tofu into a bowl. You can use your hands or a fork to achieve a scramble-like texture.
2. Sauté the Vegetables: Heat the olive oil in a large non-stick skillet over medium heat. Add the chopped onion and bell pepper and cook until softened, about 5-7 minutes.
3. Add the Spices: Stir in the turmeric powder, black salt (if using), garlic powder, and onion powder. Cook for another minute, until fragrant.
4. Cook the Tofu: Add the crumbled tofu to the skillet and cook, stirring frequently, for about 5-7 minutes, or until lightly browned.
5. Add Liquid and Beans: Pour in the water or vegetable broth and stir to combine. Add the rinsed and drained black beans. Cook for another 3-5 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
6. Serve: Divide the tofu scramble between two plates. Top with diced avocado, fresh cilantro, and a drizzle of hot sauce, if desired.

Tips and Variations:

• Spice it Up: Add a pinch of cayenne pepper or a dash of your favorite hot sauce to the scramble for a spicy kick.
• Add Veggies: Feel free to incorporate other vegetables like mushrooms, spinach, or diced tomatoes.
• Make it a Burrito: Serve the tofu scramble in a whole-wheat tortilla with your favorite burrito fillings, like salsa and vegan sour cream.
• Storage: Leftover tofu scramble can be stored in an airtight container in the refrigerator for up to 3 days.

Recipe 2: Lentil and Walnut "Meatballs" with Marinara Sauce

These hearty and flavorful vegan "meatballs" are a delicious and satisfying alternative to traditional meatballs. They're packed with protein and fiber and are perfect for pasta night!

Yields: Approximately 20 meatballs Prep time: 25 minutes Cook time: 25 minutes

Ingredients:

• 1 cup brown or green lentils, rinsed
• 3 cups vegetable broth
• 1 tablespoon olive oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1 cup chopped walnuts, finely chopped
• 1/2 cup breadcrumbs (use gluten-free if needed)
• 1/4 cup chopped fresh parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 jar (24-26 ounces) marinara sauce
• Cooked pasta of your choice (e.g., spaghetti, penne) - enough for 4 servings
• Vegan parmesan cheese, for serving (optional)

Instructions:

1. Cook the Lentils: In a medium saucepan, combine the rinsed lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender and have absorbed most of the liquid. Drain any excess liquid.
2. Sauté the Aromatics: While the lentils are cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
3. Combine Ingredients: In a large bowl, combine the cooked lentils, sautéed onion and garlic, chopped walnuts, breadcrumbs, parsley, oregano, basil, salt, and pepper. Mix well until everything is thoroughly combined.
4. Form the Meatballs: Using your hands, form the lentil mixture into approximately 1-inch meatballs.
5. Cook the Meatballs: Heat the marinara sauce in a large skillet or saucepan. Gently place the meatballs into the marinara sauce.
6. Simmer the Meatballs: Bring the sauce to a gentle simmer and cook for 20-25 minutes, or until the meatballs are heated through and slightly firm. Stir occasionally to prevent sticking.
7. Serve: Serve the lentil meatballs over cooked pasta. Top with vegan parmesan cheese, if desired.

Tips and Variations:

• Spice it Up: Add a pinch of red pepper flakes to the marinara sauce for a little heat.
• Add Vegetables: Grated carrots or zucchini can be added to the lentil mixture for extra nutrients and texture.
• Make it Gluten-Free: Use gluten-free breadcrumbs to make the recipe gluten-free.
• Storage: Store leftover meatballs and sauce in an airtight container in the refrigerator for up to 4 days.

Recipe 3: High-Protein Peanut Noodles with Tofu and Vegetables

This quick and easy noodle dish is a flavorful and satisfying meal that's perfect for busy weeknights. It’s packed with protein from tofu and peanuts, and customizable with your favorite vegetables.

Yields: 2 servings Prep time: 15 minutes Cook time: 15 minutes

Ingredients:

• 8 ounces dried noodles (e.g., rice noodles, udon noodles, or spaghetti)
• 1 block (14 ounces) extra-firm tofu, pressed and drained
• 2 tablespoons soy sauce or tamari (for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon peanut butter
• 1 tablespoon maple syrup or agave nectar
• 1 tablespoon sesame oil
• 1 clove garlic, minced
• 1/2 inch ginger, grated
• 1/4 cup water
• 1 cup mixed vegetables (e.g., broccoli florets, sliced bell peppers, snow peas)
• 1/4 cup chopped peanuts
• Green onions, thinly sliced (for garnish)
• Red pepper flakes (optional, for heat)

Instructions:

1. Cook the Noodles: Cook the noodles according to package directions. Drain and rinse with cold water to prevent sticking. Set aside.
2. Prepare the Tofu: Cut the pressed tofu into cubes.
3. Sauté the Tofu: Heat a tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook, flipping occasionally, until golden brown and crispy on all sides (about 8-10 minutes). Remove from the skillet and set aside.
4. Make the Sauce: In a small bowl, whisk together the soy sauce or tamari, rice vinegar, peanut butter, maple syrup or agave, minced garlic, grated ginger, and water.
5. Cook the Vegetables: Add the mixed vegetables to the same skillet (you may need to add a little more sesame oil if the pan is dry) and cook until tender-crisp, about 3-5 minutes.
6. Combine and Serve: Add the cooked noodles and tofu to the skillet with the vegetables. Pour the peanut sauce over the noodles and vegetables and toss to coat everything evenly. Cook for another minute or two to warm through.
7. Garnish: Serve immediately, garnished with chopped peanuts, green onions, and red pepper flakes, if desired.

Tips and Variations:

• Adjust the Sauce: Adjust the amount of peanut butter, maple syrup, and water to your taste.
• Add More Protein: Add edamame or shelled soybeans for extra protein.
• Use Different Vegetables: Feel free to use any vegetables you enjoy.
• Storage: While this dish is best served immediately, leftovers can be stored in the refrigerator for up to 2 days.

Recipe 4: Quinoa Salad with Chickpeas, Avocado, and Lemon Dressing

This vibrant and refreshing salad is a protein-packed and satisfying meal or side dish. Quinoa and chickpeas are both excellent sources of protein and combine perfectly with the creamy avocado and zesty lemon dressing.

Yields: 4 servings Prep time: 20 minutes Cook time: 15 minutes

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 ripe avocado, diced
• 1/2 cup chopped cucumber
• 1/2 cup chopped red bell pepper
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• For the Lemon Dressing:
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions:

1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth or water. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and let cool slightly.
2. Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
3. Combine the Salad: In a large bowl, combine the cooked quinoa, chickpeas, diced avocado, chopped cucumber, red bell pepper, red onion, parsley, and cilantro.
4. Dress the Salad: Pour the lemon dressing over the salad and toss gently to combine.
5. Serve: Serve immediately or chill for later.

Tips and Variations:

• Add Protein: For extra protein, add some crumbled tofu feta or a handful of sunflower seeds.
• Spice it Up: Add a pinch of red pepper flakes to the dressing for a spicy kick.
• Add Other Vegetables: Feel free to add other vegetables like chopped cherry tomatoes or spinach.
• Storage: This salad is best served within a day of making it. The avocado may brown slightly over time.

Recipe 5: Black Bean Burgers (Vegan)

Enjoy these juicy and flavorful black bean burgers. They are easy to make, and perfect for a grill, stovetop, or oven.

Yields: 4 burgers Prep time: 25 minutes Cook time: 20 minutes

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup cooked brown rice
• 1/2 cup breadcrumbs (use gluten-free if needed)
• 1/4 cup chopped cilantro
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Burger buns
• Your favorite burger toppings (e.g., lettuce, tomato, onion, avocado, vegan cheese, vegan mayo)

Instructions:

1. Sauté Aromatics: Heat olive oil in a skillet. Sauté onion until softened, then add garlic and cook until fragrant.
2. Mash Beans: In a bowl, mash half the black beans, leaving some whole for texture.
3. Combine Ingredients: Combine mashed beans, remaining whole beans, cooked rice, breadcrumbs, cilantro, chili powder, cumin, salt, and pepper with the sautéed aromatics. Mix well.
4. Form Patties: Form mixture into 4 patties.
5. Cook Burgers: Cook on a grill, stovetop (in a skillet with oil), or bake at 375°F (190°C) for about 20 minutes, flipping halfway.
6. Assemble and Serve: Serve on burger buns with your favorite toppings.

Tips and Variations:

• Spices: Adjust the spices to your preference.
• Additions: Add corn, corn, bell peppers, or other vegetables.
• Freezing: Freeze cooked patties for later use.

Conclusion

These vegan high protein recipes are a testament to the fact that eating plant-based doesn't mean sacrificing flavor or protein. Whether you’re looking for a quick weeknight meal, a satisfying lunch, or a dish to impress your guests, these recipes have you covered. We encourage you to try these recipes at home, experiment with different ingredients, and discover your own favorite vegan high protein creations. Share your experiences and modifications in the comments below! We would love to hear from you! Happy cooking!