3 High Protein Vegetarian Recipes For Vegan People
In this time and age, making a vegetarian recipe is a lot easier to come by but often they can be lacking in protein. The key to increasing vegetarian protein is to find foods that are high in protein like mushrooms, nuts, seeds, grains, and beans. Several vegetable dishes can also be high in protein if key ingredients are incorporated like kale, nuts, or seeds.
1. Portobello Mushroom Burgers
- 4 large portobello mushrooms
- 2 tomato slices
- Lettuce (as needed)
- 1 onion slice (as needed per burger)
- 2 slices of cheese
- 2 tbsp of mayo
- 2 tbsp of dijon mustard
- 2 pinches of sesame seeds (optional)
- 1 ¾ cup black beans, drained and rinsed
- ½ green bell pepper, chopped
- ½ onion, chopped
- 1 egg
- 1 tsp garlic powder
- 1 tbsp salt
- 1 tbsp cumin
- ½ cup dry oats
Let’s begin by preparing the patties. The patties will need to rest for several minutes before they are baked in the oven. Take your cooked black beans and ensure they are rinsed and drained. Use a fork or potato masher and mash the beans into a thick paste, then add in your chopped bell pepper and onions. In a separate bowl whisk one egg and add it to the bean mix. Add all dry ingredients (garlic powder, salt, cumin, oats). Mix this until everything is thoroughly combined.
Take the bean patty mix and separate it into 4 patties and let them rest on a baking sheet lined with parchment paper. Preheat the oven to 375 degrees and let the patties rest until the oven is ready. Place the patties in the oven and bake for 10 minutes on each side.
Remove the stem of the mushroom. On the stove, baste your pan with oil and cook the portobello mushroom on each side for 4 minutes each or until thoroughly cooked. Sprinkle sesame seeds on the top bun and let them rest. Slice the tomato, onions, and lettuce and set them on the bun. Baste the buns with mayo, cheese, dijon mustard, and tomatoes. Add the rested bean patties and serve.
(The portobello mushroom can be swapped with a regular burger bun if needed – the bun can be cooked on both sides for 30 seconds.)
2. Cooked Vegetable Salad with Grilled Tempeh
- 1 bunch of kale
- ½ bell pepper, chopped
- ¼ carrot, grated
- ¼ onion, chopped
- 2 mushrooms
- 2 slices of bread
- 2 tbsp of cooking oil
- 2 slices of tempeh
- 1 tbsp seeds (chia, flax, sunflower)
- 1/2 cup of soy sauce
- 3 tsp’s of chili seasoning
Separate the kale from the stem and place the leaves in a large pan on medium-high heat. Reduce the heat and add chopped vegetables (bell pepper, onions, mushrooms, and grated carrot) to the pan and cook for 10 to 12 minutes. Add in 1 tbsp of oil and allow the kale mix to cook until it’s fully reduced.
In a pot bring the water to a boil and add in 2 pieces of tempeh. Reduce heat to medium and cook for 2 minutes. Let the tempeh rest in a bowl of soy sauce and chili powder for 10 minutes. Pat the tempeh dry and sear in an oiled plan on medium heat for 3-4 minutes each side (add a little of the soy sauce in the pan as needed).
Chop each slice of bread into 6 sections so you have 12 small squares to stand in as croutons. Oil the squares with the remaining tbsp of cooking oil and place in the oven on low broil for 2-3 minutes. They will be a touch darker than golden brown. Flip the croutons as needed and cook for an additional 30 seconds to a minute. Serve your cooked salad topped with seeds and dressing of your choice, place the croutons on top and your cooked tempeh on the side.
3. High Protein Vegetarian Pizza
- 1 ⅓ flour
- 1 tsp of baking powder
- 2 pinches of salt
- ½ cup of milk (any will do)
- 2 tbsp of olive oil
- ¼ cup of tomato sauce
- ½ tomato, diced
- ¼ onion, diced
- 1 cup of cheese
- 5 basil leaves
In a large bowl combine your dry ingredients (flour, baking soda, salt) and your wet ingredients (milk and oil). Knead the dough on a floured surface up to 10 times by hand until they are well incorporated and let it rest under a large bowl for 10 minutes. Stretch the dough by hand and place it on a pizza pan, baking sheet, or a pizza stone. Bake in the oven for 7-8 minutes at 400 degrees.
Take the pizza out of the oven and baste it with a little olive oil, the sauce, the cheese, diced onion, diced tomatoes, and 5 basil leaves. Let it bake for 15 minutes or until golden brown at 400 degrees. Slice pizza and serve.
(For a pesto pizza, replace the tomato sauce with any pesto. Slice pizza and serve.)
These recipes will have you feeling like a chef. No matter which one you choose, you will be eating a flavorful vegetarian recipe you can eat at home or take on the go. If you are feeling busy and are unable to make the grocery trip, consider trying a meal delivery service kit like Hello Fresh, it can save you time in the store and hunting for seasonal vegetables and produce. Life can be busy but your meals should feel easy and balanced. Try out these recipes and make your taste buds go wild.
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