There is a perception that we cannot meet our protein needs without meat. However, protein is also present in many foods other than animal foods. These protein-filled plant-based meals are the best proof of this!
Here Are 5 High Protein Plant-Based Meals
1. Green Lentil & Beet Salad
High protein plant-based meals – Green lentil and beet salad
Ingredients
3 beets
Half a cup of green lentils
1 cup of purple cabbage
4 radishes
2 tbsp tahini
1 teaspoon of turmeric
1 teaspoon of red paprika
1 tablespoon of pine nuts
Recipe
Set the oven to 190 degrees.
Season the beets with olive oil, salt and pepper and cook for 20-25 minutes.
Then boil the lentils.
Chop other vegetables as well and put all the ingredients in a bowl. Mix the remaining ingredients and add them as a sauce.
2. Tofu With Spinach
High protein plant-based meals – Tofu with spinach recipe
Ingredients
400 grams of bean curd, drained and cut into 19-inch thick cubes
1/2 teaspoon of powdered turmeric
Salt and black pepper
1/8 teaspoon of hot red pepper
2 tablespoons of olive oil
3 scallions, finely chopped, green and white parts separated
150 grams of fresh spinach, chopped
2 teaspoons of fresh lemon juice
1 cup tomato, cut in half
1/2 cup fresh basil, thickly chopped
Recipe
In a medium bowl, mix the tofu, turmeric, 1/2 teaspoon black pepper, 1/4 teaspoon salt and hot red pepper and set aside.
Heat the olive oil in a nonstick skillet over medium heat.
Add the green parts of the fresh onion and cook for about 1 minute, stirring until soft.
Add the tofu mixture, stirring occasionally, and cook for about 5 minutes until the tofu darkens slightly.
Add the spinach, lemon juice and 1/2 teaspoon salt and cook for about 1 minute until the spinach shrinks.
Add the tomatoes and scallion whites and cook for 1 more minute until the tomatoes are warm and soft.
Remove from heat and add basil. Mix them.
Season with salt and pepper and serve.
3. All-Vegan Parsley & Falafel Salad
Falafel salad recipe
For the vegan falafel,
1,5 cups of chickpeas
1/2 cup of parsley
1/2 cup of onion
7 cloves of garlic
2 tbsp oat flour
1.5 teaspoons of salt
1 tbsp cumin
A pinch of cloves
1 teaspoon of marjoram
Mix all the ingredients in a food processor and fry in oil.
For the salad,
2 cups of parsley
1/2 cup of tomato
1/4 cup of red onion
2 tbsp lemon juice
Salt
Black pepper
1 tbsp olive oil
Mix the ingredients for the salad and add the falafel to it, then serve with tahini sauce if you like.
4. Baked Tofu and Spinach and Chickpeas with Quinoa
High protein plant-based meals – Baked tofu recipe
A meal you can cook for your friends who tell you you are not getting enough protein. 1 serving of this recipe has 32 grams of protein.
Ingredients
350 grams of hard tofu
1/2 cup of flour
1/3 cup of soy sauce
1,5 cups of quinoa
1 canned chickpea, washed and drained
1/3 cup of chopped onion
2 tablespoons of olive oil
1 clove of crushed garlic
2 cups of spinach
Salt and pepper
Recipe
Rinse the quinoa thoroughly and strain, then cook with enough water and chickpeas.
While the quinoa is cooking, heat 1 tablespoon of olive oil in a pan.
When the oil is warm, add the chopped onions and saute for 4-5 minutes.
Add the garlic and cook for 1 more minute, then add the spinach.
Add another tablespoon of olive oil and cook the spinach for 3-5 minutes.
When it is cooked, turn off the stove and close the pot lid.
When the quinoa is cooked, add the cooked spinach mixture to the quinoa.
Adjust salt and black pepper and mix and close the pan lid.
Let it rest for 3-5 minutes and serve.
5. Artichoke Heart Salad Recipe
High protein plant-based meals – Artichoke salad recipe
Ingredients
5 artichoke hearts (in brine)
6 dried tomatoes
5 green olives with pepper filling
Half a teacup of boiled wheat (you can also use buckwheat if you wish)
2 tablespoons of fresh goat cheese
For the sauce
1.5 tablespoons of pomegranate vinegar
1 teaspoon of pomegranate syrup
4 tablespoons of olive oil
1 teaspoon of salt (can be increased or decreased)
1/2 teaspoon of black pepper
1/2 teaspoon coriander powder
Recipe
Chop the dried tomatoes. Cut the artichoke hearts and olives in half.
Put the pomegranate syrup and vinegar in a bowl and mix well, then add the other sauce ingredients.
Combine all salad ingredients except cheese in a bowl and pour the sauce.
Stir until the sauce is all over the salad.
Finally, crumble the fresh goat cheese with your hands and add it to the salad.
You can pour olive oil on it again and decorate it with chopped parsley.
See Also:
High Protein Breakfast Recipes
1000 Calorie Plant-Based Diet On a Budget