5 Vegetarian Recipes Packed With Protein
Today we have 5 delicious recipes rich in protein for you which you can easily integrate into your spring-time workout plan. These dishes are all quick & easy and they provide you with enough energy for a successful day!
Sweet Potato & Chickpea Burger
The sweet potato & chickpea burger is meat-free, but still super savory and also rich in potassium, vitamin A and C, fiber and protein.
1½ lbs sweet potatoes, cooked and diced
½ onion, diced
1 can chickpeas
1 tsp masala powder
150g peas, frozen
6 whole wheat burger buns
6 slices low-fat cheddar cheese
Salt to taste
Preheat your oven to 200°C / 390°F.
Put the sweet potatoes, chick peas, masala powder, onion and salt in a food processor. Mix until everything has blended well together. Then, add the peas and form 6-8 patties.
Fry the patties in a pan for 2 to 3 minutes, then put into the oven. Bake the patties with the cheese slices on top for the last 2 minutes until melted.
Serve the sweet potato & chick pea patties together with the buns. Optional: Serve them with fresh vegetables & a salad.
Per Serving: Calories: 424; Total fat: 11g; Saturated fat: 5g; Unsaturated fat: 0g; Cholesterol: 30mg; Sodium: 768mg; Carbohydrate: 63g, Fiber: 12g; Sugar: 16g, Protein: 20g
Additional nutrients: Potassium: 881mg; Vitamin A: 452%, Vitamin C: 47%
Rice Noodle Salad with Coconut Lime Dressing
A colorful rice noodle salad with a fruity & sweet coconut lime dressing enhanced with the flavor and bright colors of fresh mango and red bell peppers.
60g rice noodles
100g smoked tofu, cubed
2½ Tbsp coconut milk
2½ tsp lime juice, freshly squeezed
1 Tbsp thistle oil
½ mango, cubed
½ bell pepper, cut into strips
½ cucumber, cut into strips
½ avocado, cubed
2 Tbsp cilantro, freshly cut
1 Tbsp cashews, roasted
Salt to taste
Cook the noodles according to package directions and let drain.
Mix coconut milk, lime juice, oil and salt in a bowl.
Mix noodles, tofu, mango, paprika, cucumber and avocado cubes with the cashews, then top with cilantro and the dressing.
Per Serving: Calories: 410; total fat: 22g; Saturated fat: 7g; Unsaturated fat: 7g; Cholesterol: 0mg; Sodium: 123mg; Carbohydrate: 45g, Fiber: 8.5g; Sugar: 12g, Protein: 14g
Additional nutrients: Potassium: 711mg; Vitamin A: 9%, Vitamin C: 105%
Spinach & Cheese Omelette
A tasty, high-protein breakfast to kick-start your day & boost your energy. If you’re not really into spinach, you can replace it by another veggie of your choice.
2 large eggs
½ Tbsp butter
1 Tbsp tomato, finely chopped
10g baby spinach leaves, fresh
1 Tbsp low-fat cheddar cheese, grated
Salt and pepper to taste
Mix the eggs in a bowl with some salt and pepper. Heat the butter in a small, non-stick pan. Add spinach and tomatoes, then sauteé for about 1 minute. Save on a plate & put aside.
Heat the pan again, add the eggs and fry for about 20 seconds. Move the pan slightly to allow the more liquid parts of the egg to become solid, then add cheese and spinach. Reduce the heat slightly and cook for 1 to 2 minutes. Fold the omelette in half and continue to cook for another 10 to 30 seconds.
Per serving: Calories: 190; Total Fat: 13 g; saturated fat: 5 g; unsaturated fatty acids 4 g; Cholesterol: 432 mg; Sodium: 319 mg; Carbohydrates: 2 g Dietary Fiber: 1 g; Sugar: 1 g, protein: 15 g
Additional nutrients: Potassium: 207 mg; Vitamin A: 60%; Vitamin C: 10%
Vegetarian, High-Protein Chili
Are you looking for a vegetarian protein bomb? Then try this delicious vegetarian chili made with black soy beans and textured soy. The mushrooms and tomatoes add a touch of freshness. You won’t miss the meat, promise!
100g shiitake mushrooms, dried
550ml hot water
2 Tbsp olive oil
1 onion, chopped
1 carrot, cut into strips
3 garlic cloves, minced
1 Tbsp fresh ginger, chopped
600g black soy beans, cooked
400g pumpkin, diced
1 can diced tomatoes
150g textured soy
2 tsp chili powder
1 tsp salt, to taste
Soak the mushrooms in a bowl with warm water for about 30 minutes. Scoop the mushrooms out, then strain the liquid through a collander. Save the liquid and put aside.
Remove stems from the mushrooms, then cut them into slices.
Heat olive oil in a large frying pan, then add the onions, carrots, garlic and ginger. Cook for 12 minutes, stirring constantly. Then, add the mushrooms, strained liquid, soy beans, tomatoes, textured soy and chili powder and bring to a boil. Season with salt and let simmer for about 20 minutes.
Per serving: Calories: 279; Total Fat: 8 g; saturated fat: 1 g; unsaturated fatty acids: 3 g; Cholesterol: 0 mg; Sodium: 475 mg; Carbohydrates: 35 g Dietary Fiber: 13 g; Sugar: 6 g Protein: 21 g
Additional nutrients: Potassium 1350 mg; Vitamin A: 262%; Vitamin C: 54%
Tomato & Lentil Soup
This delicious tomato & lentil soup makes for a great, light lunch. The lentils provide important proteins and will keep you full for a long time. Our tip: Prepare more soup at once and put a few servings in the freezer, so that you’ll always have a healthy meal ready to go with minimal prep.
1 Tbsp olive oil
1 onion, chopped
1 clove garlic, chopped
2 celery stalks, chopped
2 carrots, chopped
1 tsp cumin
1 tsp cilantro
150g lentils, red or yellow
1 Tbsp tomato paste
700ml vegetable stock
1 can of diced tomatoes
1 bay leaf
Salt and pepper to taste
Heat the olive oil in a pan and sauteé onions, garlic, celery and carrots.
Season with cumin and cilantro, then add lentils and tomato paste. Add vegetable stock, water, tomatoes and the bay leaf, then season with salt and pepper. Bring to a boil, then reduce the heat and let everything simmer for about 15 to 20 minutes. Pureé the soup until reaching a creamy consistency.
Season with salt & pepper and serve immediately.
Tip: Let cool before deep-freezing.
Per serving: Calories: 235; Total fat: 4 g; saturated fatty acids: 0 g; unsaturated fatty acids: 3 g; Cholesterol: 0 mg; Sodium: 256 mg; Carbohydrates: 38 g Dietary Fiber: 14 g; Sugar: 10 g, protein: 12 g
Additional nutrients: Potassium: 836 mg; Vitamin A: 83%; Vitamin C: 29%; Calcium: 8%