Recipes rich in Vegetable Protein

The best known sources of protein are of animal origin, but, especially in recent years, lifestyles have diversified and some suggest eliminating all or part of animal sources from their diet. As in the case of vegans who opt for preparing recipes rich in vegetable protein.

It is a fact, proteins represent a fundamental macronutrient, even though, unlike carbohydrates and fats, they do not produce energy. The main function of these nutrients is plastic and body growth, and they are also the main component of muscle tissue, internal organs, skin, hair and bone matrix.

Since protein is essential for our bodies, vegetarians and vegans alike are obliged to find valid alternatives to avoid a deficit in the daily requirement of these nutrients.

An excellent way to pay attention to the protein ingested, while not wanting to exploit animal sources, is to experiment with new recipes rich in vegetable proteins to ensure that our nutrition is adequate.

Discover some recipes rich in vegetable proteins

There are many recipes rich in vegetable protein, However, not all of them are a caress to the palate. That is why we have made a selection of the most delicious proposals, so that you can enjoy dishes that cover your daily needs of these nutrients, while delighting in their flavours.

Tofu salad with spinach and chia seeds

Tofu is a simple and quick dish that is perfect in salads. Especially for those who get home late and don't know what to prepare at the last second.

Ingredients:

• One packet of tofu
• A packet of fresh spinach
• One tablespoon of chia seeds
• Hard wholemeal bread
• Spring onion
• Salt
• Pepper
• Soy sauce
• Extra virgin olive oil
• Natural lemon juice

Preparation:

• Take out the tofu and boil it in a pot with water and a teaspoon of soy sauce for about 4-5 minutes.

• Then cut the tofu into cubes and fry it in a frying pan or wok with oil.

• Add the finely sliced spring onion, salt and pepper for a few minutes.

• Once warm, place on a bed of fresh spinach leaves, season with chia seeds and plenty of freshly squeezed lemon juice.

Tempeh steaks with broccoli, peanuts and hemp seeds 

Tempeh fillets are one of those recipes rich in vegetable proteins The preparation of which is simple and quick, and which also fulfils its function of enriching and strengthening the body very well.

Ingredients:

• A packet of tempeh
• One broccoli romano or romanesco
• One teaspoon of hemp seeds
• Two tablespoons roasted and chopped peanuts
• A rump of garlic
• Salt
• Pepper
• Extra virgin olive oil 

Preparation:

• Remove the tempeh from the packet and simmer in boiling water for about 8-10 minutes.

• Drain and cut into thin strips. Meanwhile, fry the hemp seeds in a little oil with the crushed garlic slice.

• Then stir in the peanuts, tempeh and broccoli florets that have been steamed very al dente.

• Remove the garlic, season with salt and pepper and add half a glass of water to make everything softer.

• Allow to evaporate and serve hot.

Quinoa, chickpea and cabbage salad

QuinoaThe lemon and coriander, accompanied by vegetables and cabbage, create a unique, nutritious and tasty dish. The lemon and coriander, meanwhile, give it that oriental touch to obtain one of those recipes rich in vegetable proteins that will not leave the most demanding palates indifferent.

Ingredients:

• 150 grams of quinoa
• 1/2 white cabbage, boiled and cut into small pieces
• 100 grams of cooked chickpeas
• One shallot
• Zest of half an organic lemon
• Cilantro or fresh parsley
• Extra virgin olive oil
• Salt
• Pepper

Preparation:

• Boil the quinoa for the indicated time, drain and set aside.

• Separately, sauté the sliced shallot in a frying pan with a little oil, adding the chickpeas and cabbage, salt and pepper.

• Add the quinoa, shelling and mix well, adding salt if necessary.

• Finish with the lemon zest and chopped coriander or parsley.

Broad bean purée with fresh mixed salad

Mashed broad beans are a dish not to be missed, this time adapted to a version that offers the contrast of a fresh and light salad. This is, without doubt, one of those dishes which recipes rich in vegetable proteins worth trying.

Ingredients:

• 150 grams of peeled dried broad beans, water, whole sea salt.
• One spring onion
• Mixed salad to taste and time
• Chicory
• Lettuce
• Valerian
• Arugula or beetroot

Preparation:

• Rinse the beans thoroughly several times.

• Let them soak for about an hour, then rinse again.

• Put them in the pressure cooker and add new water for less than half of the pot.

• Add salt and also add the sliced onion or shallot. Cook for about three quarters of an hour from the whistle.

• Once the steam has escaped, check the doneness and, if necessary, add more water to make the puree softer.

• Prepare the salad, dress it and, on a separate plate, put the mashed beans, sprinkle with excellent extra virgin olive oil and freshly ground black pepper.

Conclusions

There is no doubt, with all these recipes rich in vegetable proteins you can diversify your daily menu, while satisfying your body's protein needs. All this, without much effort and with the guarantee that you will enjoy a delicious and healthy dish. Moreover, we are talking about recipes that are not only capable of delighting vegetarians and vegans, but also vegetarians and vegans. flexitarians or people who consume protein from animal sources.