Here are some delicious high-protein, low-carb vegan recipes that are both nutritious and satisfying:
1. Tofu and Veggie Stir-Fry
Ingredients:
1 block firm tofu, pressed and cubed
1 tbsp olive oil
1 cup broccoli florets
1 bell pepper, sliced
1/2 zucchini, sliced
2 garlic cloves, minced
1 tbsp tamari or soy sauce
1 tsp sesame oil
1/2 tsp ginger powder
Salt and pepper to taste
Instructions:
1. Heat olive oil in a pan over medium heat. Add tofu cubes and cook until golden and crispy, about 5-7 minutes.
2. Add broccoli, bell pepper, and zucchini to the pan. Stir-fry for 5-7 minutes until the vegetables are tender.
3. Stir in garlic, tamari, sesame oil, ginger powder, salt, and pepper. Cook for another 2-3 minutes.
4. Serve as is or with a side of cauliflower rice.
Protein: Approximately 20g per serving
Carbs: Low (primarily from veggies)
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2. Vegan Tempeh Salad
Ingredients:
1 block tempeh, cubed
2 cups mixed greens (spinach, kale, arugula)
1/4 avocado, sliced
1/4 cup cucumber, sliced
1/4 cup red onion, thinly sliced
1 tbsp olive oil
1 tbsp apple cider vinegar
1 tbsp lemon juice
Salt and pepper to taste
Instructions:
1. Heat olive oil in a skillet over medium heat. Cook tempeh for 5-7 minutes until crispy and golden.
2. In a large bowl, toss mixed greens, avocado, cucumber, and red onion.
3. In a small bowl, whisk together apple cider vinegar, lemon juice, salt, and pepper.
4. Add cooked tempeh to the salad and drizzle with dressing. Toss to combine.
Protein: Approximately 25g per serving
Carbs: Low (primarily from veggies)
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3. Cauliflower Rice Stir-Fry with Edamame
Ingredients:
1 small head cauliflower, grated or processed into rice-sized pieces
1 cup edamame, shelled (fresh or frozen)
2 tbsp olive oil
1 garlic clove, minced
1/4 cup green onions, chopped
2 tbsp tamari or soy sauce
1/2 tsp sesame oil
1 tbsp sesame seeds (optional)
Salt and pepper to taste
Instructions:
1. Heat olive oil in a pan over medium heat. Add garlic and green onions, and sauté for 1-2 minutes.
2. Add edamame and cauliflower rice. Stir-fry for about 5-7 minutes, until the cauliflower rice is tender.
3. Stir in tamari, sesame oil, sesame seeds (if using), salt, and pepper. Cook for an additional 2-3 minutes.
4. Serve as a side dish or with additional protein like tofu or tempeh.
Protein: Approximately 18g per serving
Carbs: Low (primarily from cauliflower and edamame)
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4. Vegan Chickpea Salad
Ingredients:
1 can chickpeas, drained and rinsed
2 cups mixed greens (spinach, arugula)
1/2 cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp tahini
1 tsp cumin
Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, mixed greens, cucumber, tomatoes, and red onion.
2. In a separate bowl, whisk together olive oil, lemon juice, tahini, cumin, salt, and pepper to make the dressing.
3. Pour the dressing over the salad and toss to combine.
Protein: Approximately 15g per serving
Carbs: Low (primarily from chickpeas and vegetables)
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5. Vegan Zucchini Noodles with Pesto
Ingredients:
2 zucchinis, spiralized into noodles
1/4 cup walnuts or pine nuts
1 cup fresh basil
2 tbsp nutritional yeast
2 tbsp olive oil
1 garlic clove
1 tbsp lemon juice
Salt and pepper to taste
Cherry tomatoes for garnish (optional)
Instructions:
1. In a food processor, combine walnuts, basil, nutritional yeast, olive oil, garlic, lemon juice, salt, and pepper. Pulse until smooth.
2. Toss zucchini noodles with pesto and serve with cherry tomatoes for garnish.
Protein: Approximately 12g per serving
Carbs: Low (primarily from zucchini)
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6. Vegan "Chicken" Lettuce Wraps
Ingredients:
1 block firm tofu or tempeh, crumbled
1 tbsp olive oil
1/4 cup onion, diced
2 garlic cloves, minced
1 tbsp soy sauce or tamari
1 tsp rice vinegar
1/4 tsp smoked paprika
4-5 large lettuce leaves (such as iceberg or Romaine)
Optional: avocado, cilantro, and lime for topping
Instructions:
1. Heat olive oil in a pan over medium heat. Add onion and garlic, cooking until softened, about 3-4 minutes.
2. Add crumbled tofu or tempeh to the pan and cook for 5-7 minutes, until crispy and golden.
3. Stir in soy sauce, rice vinegar, smoked paprika, salt, and pepper.
4. Spoon the tofu/tempeh mixture into the lettuce leaves and top with avocado, cilantro, and lime (optional).
Protein: Approximately 20g per serving
Carbs: Low (primarily from lettuce and tofu/tempeh)
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7. Vegan Mushroom "Steak" with Spinach
Ingredients:
4 large portobello mushroom caps
1 tbsp olive oil
2 garlic cloves, minced
2 cups spinach
1 tbsp balsamic vinegar
Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C). Place mushroom caps on a baking sheet, drizzle with olive oil, and season with salt and pepper.
2. Roast for 15-20 minutes until tender.
3. In a pan, sauté garlic in olive oil for 1-2 minutes, then add spinach and cook until wilted.
4. Serve the mushrooms on a plate with sautéed spinach and drizzle with balsamic vinegar.
Protein: Approximately 12g per serving
Carbs: Low (primarily from mushrooms and spinach)
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8. Vegan Avocado and Tempeh Lettuce Wraps
Ingredients:
1 block tempeh, crumbled
1 tbsp olive oil
1 tbsp soy sauce or tamari
1/2 avocado, sliced
4 large lettuce leaves (such as iceberg or Romaine)
1 tbsp lemon juice
Salt and pepper to taste
Instructions:
1. Heat olive oil in a pan over medium heat. Add crumbled tempeh and cook until golden and crispy, about 5-7 minutes.
2. Stir in soy sauce, lemon juice, salt, and pepper.
3. Spoon the tempeh mixture into the lettuce leaves and top with avocado slices.
Protein: Approximately 22g per serving
Carbs: Low (primarily from tempeh and avocado)
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These vegan recipes are great for those looking for high-protein, low-carb meals that are both filling and flavorful. Each one is packed with plant-based proteins from ingredients like tofu, tempeh, edamame, and legumes while keeping carbs to a minimum with the use of non-starchy vegetables and alternatives.
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