Here are some delicious recipes featuring textured vegan protein, like tempeh, tofu, seitan, and textured vegetable protein (TVP), which are excellent plant-based sources of protein with a satisfying texture:
1. Tempeh Stir-Fry
Ingredients:
1 block tempeh, sliced or crumbled
2 tbsp soy sauce or tamari
1 tbsp maple syrup
1 tbsp rice vinegar
1 tbsp sesame oil
2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots, snap peas)
1 garlic clove, minced
1 tbsp ginger, grated
Cooked rice or noodles for serving
Instructions:
1. In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, and sesame oil.
2. Heat a pan over medium heat, add the tempeh, and cook until crispy and browned.
3. Add garlic, ginger, and vegetables. Stir-fry for 5-7 minutes until vegetables are tender.
4. Pour in the sauce and toss everything to coat. Serve over rice or noodles.
Protein: Approximately 20-25g per serving
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2. Seitan "Chicken" Fajitas
Ingredients:
1 cup seitan, sliced into strips
1 tbsp olive oil
1 onion, sliced
1 bell pepper, sliced
1 tsp chili powder
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp salt
Fresh lime juice
Flour tortillas
Toppings: Salsa, avocado, cilantro
Instructions:
1. Heat olive oil in a pan over medium-high heat. Add the seitan and cook until browned and crispy.
2. Add onion and bell pepper, cooking for 5 minutes until softened.
3. Stir in the chili powder, cumin, paprika, garlic powder, and salt. Cook for another 2 minutes.
4. Squeeze fresh lime juice over the mixture and serve in tortillas with toppings.
Protein: Approximately 25g per serving
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3. Textured Vegetable Protein (TVP) Taco Filling
Ingredients:
1 cup TVP (textured vegetable protein)
1 cup vegetable broth
1 tbsp olive oil
1 onion, diced
2 garlic cloves, minced
1 tbsp taco seasoning (or homemade)
1/2 tsp smoked paprika
1 can diced tomatoes (optional)
Corn tortillas
Toppings: Lettuce, salsa, avocado, cilantro
Instructions:
1. In a bowl, rehydrate the TVP by pouring hot vegetable broth over it. Let it sit for 5-10 minutes.
2. In a large pan, heat olive oil over medium heat and sauté onion and garlic until soft.
3. Add the rehydrated TVP, taco seasoning, smoked paprika, and diced tomatoes (if using). Stir and cook for 5-7 minutes.
4. Serve in tortillas with your favorite toppings.
Protein: Approximately 20g per serving
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4. Tofu and Tempeh Veggie Burgers
Ingredients:
1/2 block firm tofu, pressed and crumbled
1/2 block tempeh, crumbled
1/2 cup breadcrumbs
2 tbsp soy sauce or tamari
1 tbsp nutritional yeast
1/2 tsp smoked paprika
1/2 tsp garlic powder
Salt and pepper to taste
Olive oil for cooking
Burger buns, lettuce, tomato, and condiments for serving
Instructions:
1. In a bowl, combine crumbled tofu, tempeh, breadcrumbs, soy sauce, nutritional yeast, paprika, garlic powder, salt, and pepper. Mix well.
2. Form the mixture into patties.
3. Heat olive oil in a skillet over medium heat and cook the patties for 3-4 minutes on each side until golden brown.
4. Serve in buns with your favorite toppings.
Protein: Approximately 18-20g per serving
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5. TVP Vegan "Meatballs"
Ingredients:
1 cup TVP
1/2 cup vegetable broth
1/4 cup breadcrumbs
2 tbsp ground flaxseed mixed with 6 tbsp water (flax egg)
1/4 cup nutritional yeast
1 tsp dried oregano
1 tsp garlic powder
1/2 tsp salt
Olive oil for frying
Instructions:
1. Rehydrate the TVP by adding the vegetable broth to it. Let sit for 5-10 minutes.
2. In a bowl, combine the rehydrated TVP, breadcrumbs, flax egg, nutritional yeast, oregano, garlic powder, and salt. Mix well.
3. Roll the mixture into balls and heat olive oil in a pan over medium heat.
4. Fry the meatballs for 5-7 minutes, turning occasionally until browned and crispy.
5. Serve with marinara sauce or as part of a sandwich.
Protein: Approximately 20g per serving
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6. Seitan and Mushroom Stroganoff
Ingredients:
1 cup seitan, sliced
2 tbsp olive oil
1 onion, diced
2 garlic cloves, minced
2 cups mushrooms, sliced
1/2 cup vegetable broth
1/4 cup soy sauce or tamari
1/2 cup coconut milk or plant-based cream
1 tbsp Dijon mustard
Fresh parsley for garnish
Cooked pasta for serving
Instructions:
1. Heat olive oil in a pan over medium heat. Add seitan and cook until browned. Remove and set aside.
2. In the same pan, sauté onion, garlic, and mushrooms until softened.
3. Stir in vegetable broth, soy sauce, coconut milk, and mustard. Bring to a simmer.
4. Add the seitan back into the pan and cook for another 5 minutes.
5. Serve over cooked pasta and garnish with fresh parsley.
Protein: Approximately 25g per serving
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7. Tempeh Bolognese
Ingredients:
1 block tempeh, crumbled
2 tbsp olive oil
1 onion, diced
2 garlic cloves, minced
1 carrot, diced
1 celery stalk, diced
1 can crushed tomatoes
1/4 cup red wine (optional)
1 tsp Italian seasoning
Salt and pepper to taste
Fresh basil for garnish
Cooked pasta for serving
Instructions:
1. Heat olive oil in a large pan over medium heat. Add tempeh and cook until browned.
2. Add onion, garlic, carrot, and celery. Sauté until softened.
3. Pour in crushed tomatoes, red wine, Italian seasoning, salt, and pepper. Simmer for 20-30 minutes.
4. Serve the Bolognese sauce over pasta and garnish with fresh basil.
Protein: Approximately 20g per serving
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8. Tofu Scramble with Spinach and Tomatoes
Ingredients:
1 block firm tofu, crumbled
1 tbsp olive oil
1/2 tsp turmeric
1/4 tsp black salt (Kala Namak)
1 cup spinach, chopped
1 tomato, diced
1 tbsp nutritional yeast (optional)
Salt and pepper to taste
Instructions:
1. Heat olive oil in a pan over medium heat. Add crumbled tofu, turmeric, and black salt. Cook for 5-7 minutes.
2. Add spinach and tomato and cook for another 2-3 minutes until wilted and tender.
3. Stir in nutritional yeast if using, and season with salt and pepper.
4. Serve with toast or as a filling for wraps.
Protein: Approximately 20g per serving
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These recipes featuring textured vegan proteins provide a variety of flavors and textures while being high in protein, perfect for any meal of the day!
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