Are you thinking about becoming vegan or vegetarian? Wondering how to meet your protein needs because you're just not a big fan of meat, or want more of a variety of protein options? I have been experimenting with a vegetarian diet since May 2018, and have done a lot of research, both cooking and eating, and would like to share some of my favorite recipes I've collected. Since the verdict on soy seems to be mixed, these recipes also do not contain soy.
1. Basic Homemade Seitan
Seitan was a new discovery for me once I decided to go vegetarian. Higher protein and lower carb recipes seemed hard to come by, but fortunately this is where Seitan comes in. It's essentially a versatile faux meat made from wheat gluten. It's great by itself (add a veggie and some Naam gravy) or in a recipe which you would normally see meat (think stir frys, casseroles or stews).
This recipe made 8 servings.
Protien: 19 g
Carbohydrates: 8 g
Fat: 3 g
2. Mongolian Seitan
This is basically the vegan cousin of Mongolian beef. The sauce is delicious and coats the Seitan nicely. I paired mine with broccoli.
This recipe made 7 servings.
Protien: 29 g
Carbohydrates: 43 g
Fat: 5 g
3. Piccata Style Cashew Chickpea Medallions
A lot of the issues I have with making a veggie burger or patty is that they are often too crumbly and fall apart. This recipe also contains vital wheat gluten that holds the patties together. These travel well for an on the go snack.
This recipe made 8 servings.
Protien: 22 g
Carbohydrates: 41 g
Fat: 13 g
4. Tuscan White Beans and Broccoli with Black Bean Pasta
This one is really easy to make. Black bean pasta is a great addition to any meal to increase protein intake. Also, full disclosure - I couldn't find broccoli-rabe, so I substituted broccolini instead.
This recipe made 7 servings, added to the recipe is a 200 g box of black bean pasta.
Protein: 24 g
Carbohydrates: 41 g
Fat: 5 g
5. Eggplant Zucchini Casserole
If you like cheese, parmesan cheese specifically, it is a great addition to increase protein and fat in any meal. Not to mention delicious! 1 oz of parmesan contains 10g of protein. This recipe calls for vegan parmesan, but I did use the traditional parmesan.
This recipe made 6 servings.
Protein: 21 g
Carbohydrates: 26 g
Fat: 20 g
Bon Appetit!!