High-Protein Vegan Meals

Introduction

Eating vegan can be a great way to improve your health and reduce your environmental impact. But it’s important to make sure you’re getting enough protein, as it’s essential for building and repairing muscle, and for many other bodily functions. Fortunately, there are plenty of high-protein vegan meals that you can enjoy. Here is a selection of recipes to get you started.

Fajita Bowl

This vegan fajita bowl is a delicious and nutritious meal that’s sure to hit the spot. It’s packed with protein-rich ingredients such as black beans and tempeh, and is full of flavor thanks to the spices and lime juice.

Ingredients:

• 1 tablespoon olive oil
• 1 cup diced red onion
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 cup cooked black beans
• 1/2 cup cooked brown rice
• 1/2 cup cooked tempeh, diced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon lime juice
• 1/4 cup chopped fresh cilantro

Instructions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and bell peppers and cook, stirring often, until softened, about 5 minutes.
3. Add the black beans, brown rice, and tempeh and cook, stirring often, for 5 minutes.
4. Add the chili powder, cumin, smoked paprika, garlic powder, salt, and black pepper, and cook, stirring often, for 2 minutes.
5. Remove the skillet from the heat and stir in the lime juice and cilantro.
6. Serve in bowls.

Nutrition:

This recipe makes 4 servings. Each serving contains the following nutrition information:

• Calories: 333
• Protein: 14.7g
• Fat: 8.3g
• Carbohydrates: 48.2g
• Fiber: 8.4g
• Sugar: 5.2g

Vegan Baked Falafel

This vegan-friendly version of the classic Middle Eastern dish is full of plant-based protein and is a great way to get your daily dose of legumes. It’s also incredibly easy to make, as all you need to do is mix the ingredients, shape the falafel, and bake them in the oven.

Ingredients:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional)
• 2 tablespoons olive oil

Instructions:

1. Preheat the oven to 350°F.
2. In a food processor, combine the chickpeas, parsley, cilantro, onion, garlic, cumin, baking powder, salt, black pepper, and cayenne pepper (if using). Pulse until the mixture is coarsely chopped.
3. Transfer the mixture to a bowl and stir in the olive oil.
4. Shape the mixture into small patties and place them on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes, or until golden brown.
6. Serve with your favorite toppings and condiments.

Nutrition:

This recipe makes 8 servings. Each serving contains the following nutrition information:

• Calories: 128
• Protein: 5.6g
• Fat: 5.1g
• Carbohydrates: 15.4g
• Fiber: 3.4g
• Sugar: 1.4g

Vegan Lentil Soup

This vegan lentil soup is packed with protein-rich ingredients such as lentils, potatoes, and vegetables. It’s a hearty and flavorful meal that’s sure to warm you up on a cold day. Plus, it’s easy to make and can be enjoyed on its own or served with some crusty bread.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 2 potatoes, diced
• 1 cup dried lentils
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrots, and celery and cook, stirring often, until softened, about 5 minutes.
3. Add the potatoes and lentils and cook, stirring often, for 5 minutes.
4. Add the vegetable broth, thyme, oregano, red pepper flakes (if using), salt, and black pepper.
5. Bring the mixture to a boil, then reduce the heat to low and simmer, uncovered, for 20 minutes, or until the vegetables and lentils are tender.
6. Serve warm.

Nutrition:

This recipe makes 4 servings. Each serving contains the following nutrition information:

• Calories: 287
• Protein: 14.3g
• Fat: 4.2g
• Carbohydrates: 45.4g
• Fiber: 10.9g
• Sugar: 3.2g

Vegan Quinoa Bowl

This vegan quinoa bowl is a great way to get your protein in a tasty and easy-to-make meal. It’s packed with plant-based proteins such as quinoa and edamame, and is full of flavor thanks to the spices and lime juice.

Ingredients:

• 1 cup uncooked quinoa
• 1/4 cup edamame, shelled
• 1/2 cup diced red pepper
• 1/2 cup diced yellow pepper
• 1/4 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 1/4 cup sliced almonds
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Cook the quinoa according to the package directions.
2. In a large bowl, combine the cooked quinoa, edamame, red pepper, yellow pepper, red onion, cilantro, and almonds.
3. In a small bowl, whisk together the olive oil, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and black pepper.
4. Add the dressing to the quinoa mixture and toss to combine.
5. Serve in bowls.

Nutrition:

This recipe makes 4 servings. Each serving contains the following nutrition information:

• Calories: 325
• Protein: 11.2g
• Fat: 13.4g
• Carbohydrates: 40.9g
• Fiber: 7.3g
• Sugar: 3.9g

Conclusion

Eating vegan doesn’t have to mean sacrificing protein. As you can see, there are plenty of delicious and nutritious high-protein vegan meals you can make. Try out some of the recipes above and you’ll be well on your way to getting the protein your body needs without compromising on flavor.