Admit it guys! The moment we meet any vegan person, the first question that arises in our mind is- how does this person get all the protein that is required by the body. Well, I am not a vegan. But I have learnt a number of vegetarian recipes that have high protein content from my nutritionist friend. She prescribes these to her vegan patients who require an increased protein intake. To tell you the truth, these dishes not only have high protein content, but they are also extremely delicious.
This low calorie fresh salad makes for a great dish in the summer season. It is loaded with proteins, and the entire credit goes to the vegetables, black beans, quinoa and tofu. If you want to make it more sumptuous, simply add some tempeh. It would be good for you to know that quinoa is in fact one of the most protein-filled foods. It comprises the nine essential amino acids and hence is considered a complete protein.
- Romaine lettuce or any other leafy green, chopped, 2-4 cups
- Tomato, 1 small, chopped
- Cooked and chilled red quinoa, 1/4 cup (dry)
- Corn, ½ cup
- Black beans, ½ cup
- Sliced jicama, ½ cup
- Red onion, diced, 2 Tbsp
- Chopped red pepper, ½ cup
- Barbeque tempeh or pumpkin seeds or avocado slices, if required
To make the dressing
- Soft silken tofu, drained, 25% of a 10 oz container
- Mustard, ½ tsp
- Cider vinegar, ½ tsp
- Fresh lime juice, 1/4 cup
- Minced garlic, 1 tsp
- Fresh cilantro, finely chopped, 1/4 cup
- Ground pepper
- Coarse salt
Take a bowl and mix all the ingredients of the salad. Then in a food processor, blend the dressing items. Use the dressing to top the salad. Serve and enjoy!
Chickpea Veggie Burger with Tahini Sauce and Sweet Potato Fries
Are you craving for burger and fries? Then you can always have this high-protein dish without feeling guilty.
To make the tahini sauce
- Hot water, 1 cup
- Fresh lemon juice, 3 tbsp
- tahini (paste of sesame seed), 1/4 cup
- Garlic cloves, minced, two in number
- Pinch of salt
To make the chickpea burgers
- Chickpeas (garbanzo beans), 1 can (of 15.5oz), drained and rinsed
- Fresh parsley, chopped, 1/2 cup
- Red onion, chopped, 1/2 cup
- Fresh lemon juice, 1 Tbsp
- Ground coriander, 1 tsp
- Ground cumin, 1 tsp
- Salt, 1/2 tsp
- Dry breadcrumbs, 1/4 cup, divided
- Garlic cloves, two in number, minced
To render finishing touches
- Mini whole-wheat pitas, four in number
- One sliced tomato
- Romaine lettuce, chopped
- Red onion, sliced, 1/2 cup
For preparation of the sauce, take a bowl and mix all the ingredients of the sauce. Beat until you get a smooth mixture. For making the patties, take a food processor and mix all the ingredients of the patty save the breadcrumbs, until you get a smooth mixture. As and when required, scrape the bowl’s sides. In a large bowl, put the bean mixture and add the1/4 cup breadcrumbs, while stirring.
Make four equal servings out of the bean mixture and shape each in the form of a patty. Take a shallow dish and place the 1/4 cup breadcrumb that is left over. In the breadcrumbs, rub the patties.
In a large-sized nonstick skillet, heat vegan margarine (about 2 teaspoons) over moderate to high heat. In a pan cook the patties for 3 to 4 minutes on either side, until they attain a brownish color.
Toast the pitas lightly. Fill each one with onion, tomato, lettuce, along with a patty. Mix with tahini sauce (you can also serve the sauce separately as a dip).
For making sweet potato fries, first get the broiler heated. Take one small sweet potato (one for each person you are serving), make it into thin slices so that they look chip like. Lay each slice flatly over a cookie sheet and then sprinkle a small amount of salt. Broil either side for 3 to 4 minutes or till the slices become lightly crisp. As you serve the burger, add in the sweet potato fries and enjoy the yummy dish.
Have you ever tried out baked plantains? If not it is time to try out this delicious dish, wherein baked plantains are in perfect combination with high protein cilantro beans and quinoa.
- Yellow plantains, ripe, 2 in number
- Kidney beans, 1 can, drained, rinsed
- Cilantro 2 Tbsp
- Juice from 1 lime
- ½ onion, chopped
- Vegan margarine, 1 Tbsp
- 1 minced clove garlic
- Dry red quinoa, ½ cup, cooked (as per package instructions)
To make the guacamole
- Ripe avocados, 2 in number, diced and slightly mashed
- Tomato, 1 small diced
- ¼ lime Juice
- 1 minced clove garlic
- Red onion, 1/3 small diced
- Diced cilantro 2 Tbsp
- Salt and pepper, as required
For preparing guacamole, combine all the ingredients, cover them and keep them in the freezer for an hour minimum prior to serving. In the meantime, take a small pot and over medium flame, heat the margarine and add garlic and onion.
Sauté till it is caramelized. Then mix with pepper, salt, lime juice, cilantro and beans. Make the flame low, cover and leave for simmering (say, for around 15 minutes). While you let the beans simmer, switch on the broiler to high. Slice the plantains (in chip-like shapes), and place over cookie sheet. Broil for 2 to 4 minutes after sprinkling salt. While serving the plate, first put quinoa, topping it with beans. Then place guacamole and plantains on the side.