vegan recipes protein

 Here are some tasty and protein-packed vegan recipes to fuel your day:

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1. Vegan Lentil Salad

Lentils are an excellent source of plant-based protein and this salad is a great way to enjoy them.

Ingredients:

1 cup cooked green or brown lentils

1 cucumber, diced

1 cup cherry tomatoes, halved

1/4 red onion, finely chopped

1/4 cup fresh parsley, chopped

1/4 cup olive oil

2 tbsp lemon juice

1 tbsp tahini (optional)

Salt and pepper to taste

Instructions:

1. Combine the cooked lentils, cucumber, tomatoes, onion, and parsley in a large bowl.

2. In a small bowl, whisk together olive oil, lemon juice, tahini, salt, and pepper.

3. Pour the dressing over the lentil mixture and toss to combine.

4. Serve chilled or at room temperature.

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2. Vegan Tofu Stir-Fry

Tofu is a great source of protein and can be paired with veggies for a quick and nutritious stir-fry.

Ingredients:

1 block firm tofu, drained and cubed

2 tbsp soy sauce or tamari (for gluten-free)

1 tbsp sesame oil

1 bell pepper, sliced

1 carrot, julienned

1/2 onion, sliced

1 cup broccoli florets

2 cloves garlic, minced

1 tsp grated ginger

1 tbsp sesame seeds (optional)

Cooked rice for serving

Instructions:

1. Press the tofu to remove excess moisture, then cube it.

2. Heat sesame oil in a skillet over medium heat. Add the tofu and cook until golden on all sides (about 10 minutes).

3. Add the garlic, ginger, and vegetables. Stir-fry for another 5-7 minutes.

4. Pour in the soy sauce and cook for an additional 2 minutes.

5. Serve over cooked rice and sprinkle with sesame seeds.

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3. Vegan Chickpea Curry

Chickpeas are full of protein, and when combined with spices, they make a delicious, hearty curry.

Ingredients:

1 can chickpeas, drained and rinsed

1 can coconut milk

1 tbsp olive oil

1 onion, chopped

2 cloves garlic, minced

1-inch piece of ginger, grated

1 tbsp curry powder

1/2 tsp turmeric

1/2 tsp cumin

Salt and pepper to taste

Fresh cilantro for garnish

Cooked rice for serving

Instructions:

1. Heat olive oil in a large pan over medium heat. Add the onion, garlic, and ginger, and sauté for 5 minutes.

2. Stir in the curry powder, turmeric, and cumin, and cook for 1 minute.

3. Add the chickpeas and coconut milk, and simmer for 10-15 minutes, allowing the flavors to meld.

4. Season with salt and pepper. Serve over cooked rice and garnish with fresh cilantro.

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4. Vegan Quinoa Salad with Black Beans

Quinoa and black beans provide a hefty protein punch, making this salad both filling and nutritious.

Ingredients:

1 cup cooked quinoa

1 can black beans, drained and rinsed

1 cup corn kernels (fresh or frozen)

1/2 red bell pepper, diced

1/4 red onion, finely chopped

1/4 cup fresh cilantro, chopped

1 lime, juiced

2 tbsp olive oil

Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, black beans, corn, bell pepper, onion, and cilantro.

2. Drizzle with lime juice and olive oil, and season with salt and pepper.

3. Toss well to combine and serve chilled or at room temperature.

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5. Vegan Tempeh Tacos

Tempeh is a high-protein soy product that's perfect for tacos!

Ingredients:

1 block tempeh, crumbled

1 tbsp olive oil

1 tbsp chili powder

1/2 tsp cumin

1/4 tsp smoked paprika

1 tbsp soy sauce or tamari

1/2 lime, juiced

4-6 corn tortillas

Toppings: avocado, salsa, lettuce, cilantro, lime wedges

Instructions:

1. Heat olive oil in a pan over medium heat. Add crumbled tempeh and cook for 5-7 minutes, until it begins to brown.

2. Stir in chili powder, cumin, paprika, soy sauce, and lime juice. Cook for another 2 minutes.

3. Warm the tortillas and fill with the tempeh mixture.

4. Top with your favorite toppings, such as avocado, salsa, and cilantro.

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6. Vegan Protein Pancakes

These pancakes are packed with protein from chickpea flour, making them a perfect breakfast or snack.

Ingredients:

1/2 cup chickpea flour

1/4 cup oat flour (or gluten-free flour)

1 tsp baking powder

1/2 tsp cinnamon

1/4 tsp salt

3/4 cup plant-based milk (almond, soy, etc.)

1 tbsp maple syrup (optional)

1/2 tsp vanilla extract

Fresh fruit and syrup for topping

Instructions:

1. In a bowl, whisk together the chickpea flour, oat flour, baking powder, cinnamon, and salt.

2. Add the plant-based milk, maple syrup, and vanilla extract. Stir until smooth.

3. Heat a non-stick skillet over medium heat and pour about 1/4 cup of the batter into the pan.

4. Cook until bubbles form on the surface, then flip and cook for another 1-2 minutes.

5. Serve with fresh fruit and syrup.

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7. Vegan Edamame Hummus

Edamame is full of protein and works beautifully in this creamy hummus.

Ingredients:

1 cup cooked edamame (shelled)

2 tbsp tahini

2 tbsp olive oil

1 tbsp lemon juice

1 garlic clove

Salt and pepper to taste

2-3 tbsp water (for desired consistency)

Instructions:

1. In a food processor, combine the edamame, tahini, olive oil, lemon juice, garlic, salt, and pepper.

2. Blend until smooth, adding water as needed to achieve a creamy consistency.

3. Serve with pita bread or fresh veggies.

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8. Vegan Peanut Butter Protein Balls

These no-bake protein balls are perfect for a snack or pre-workout fuel.

Ingredients:

1/2 cup peanut butter

1/4 cup rolled oats

1/4 cup protein powder (pea or hemp)

2 tbsp chia seeds or flaxseeds

1 tbsp maple syrup

1/4 tsp vanilla extract

Pinch of salt

Instructions:

1. In a bowl, mix together all the ingredients until well combined.

2. Roll the mixture into small balls (about 1 inch in diameter).

3. Refrigerate for 30 minutes to firm up.

4. Enjoy as a snack!

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9. Vegan Chia Pudding with Almonds and Berries

This chia pudding is a protein-packed, healthy breakfast option.

Ingredients:

3 tbsp chia seeds

1 cup almond milk (or any plant-based milk)

1 tsp maple syrup or agave (optional)

Fresh berries and almonds for topping

Instructions:

1. In a jar or bowl, mix the chia seeds, almond milk, and maple syrup.

2. Stir well and refrigerate for at least 4 hours, or overnight.

3. Top with fresh berries and almonds before serving.

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These recipes are packed with plant-based protein to help you stay energized and satisfied throughout the day. Whether you're looking for a meal, snack, or dessert, these vegan options are full of flavor and nutrition!