Learn how to prepare tasty and nutritious dishes to increase muscle mass gain
During the process of gaining muscle mass, you need to prioritize certain nutrients, such as carbohydrates and proteins. And if you follow a vegan diet, incorporating them into your routine is even easier. This is because this diet contains a multitude of foods rich in these and other substances that promote the production of lean mass and the health of the body.
Next, check out 7 Irresistible Vegan Recipes for Increased Muscle Gain!
Ravioli stuffed with pumpkin and chia
Ingredients
Filling
- 200 g of pumpkin peeled, seeded and cut into cubes
- 1 tablespoon hydrated chia seeds
- 1 teaspoon of salt
- Water for cooking
Mass
- 2 cups whole wheat flour
- 1/2 cup hot water
- 1 dessert spoon of salt
- 2 tablespoons of olive oil
- Wholemeal flour for dusting
- Water for cooking
Preparation method
Filling
Place the pumpkin in a pan, cover it with water and cook over medium heat until it has softened. Then turn off the heat, remove from the water and, with the help of a fork, mix well. Add the salt and chia seeds and mix well. Book.
Mass
Place the wholemeal flour, olive oil and salt in a container and mix well. Gradually add the water and mix until a smooth mixture is obtained. If necessary, add wheat flour to level it. Book. Then flour a smooth surface with wholemeal flour, place the dough on top and, with the help of a rolling pin, roll it out until it is thin. Using a knife, cut the dough into a rectangle, fill, fold carefully and close by pressing the sides with a fork. Repeat the operation with all the dough and set aside.
In a pan, add water and heat over medium heat until boiling. Then, with the help of a slotted spoon, gradually add the ravioli and cook until they float to the surface. Remove them from the pan and serve immediately.
Chickpea roll
Ingredients
- 175 g of flour chickpea
- 1/3 cup water
- Salt, olive oil, ground cumin and oregano to taste
- Greasing oil
Preparation method
Place all the ingredients in a blender and blend until you obtain a homogeneous mass. Then we transfer to a container and let it rest for 30 minutes. Next, grease a pan with olive oil and place it over medium heat to heat. Using a ladle, put some dough on top and roll it out. Cook until the edges begin to pull away from the pan and turn the other side to brown. Repeat the operation with all the dough and then serve.
Sweet potato curry
Ingredients
- 2 sweet potatoes, peeled and cut into cubes
- 200ml coconut milk
- 1 seedless tomato and chopped
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and crushed
- 1 red pepper, deseeded and cut into slices
- 1 yellow pepper, seeded and cut into slices
- 1 teaspoon cumin powder
- 1 teaspoon curry powder
- Salt, olive oil, chopped coriander and chilli flakes to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the cumin, curry and chilli and mix well. Add the tomatoes, sweet potatoes and peppers, season with salt and cook for 2 minutes. Then pour the coconut milk over the mixture, mix and cook until the sweet potatoes are tender. If necessary, add a little water to cook the sweet potatoes. Turn off the heat, top with the coriander and serve immediately.
Tofu mixed with vegetables
Ingredients
- 200 g of firm tofu
- 1 tablespoon olive oil
- 1/2 onion chopped
- 1 clove of minced garlic
- 1/2 red pepper cut into cubes
- 1 cup chopped spinach
- 1 teaspoon of turmeric
- 1/2 teaspoon smoked paprika
- Salt and ground black pepper to taste
Preparation method
Drain the tofu and press it gently with a clean cloth to remove excess water. Crumble the tofu with your hands or using a fork, leaving it in small pieces that resemble scrambled eggs. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, sautéing until lightly browned. Add the pepper and cook for 2 or 3 minutes, stirring occasionally. Then add the spinach and mix until wilted. Add the crumbled tofu to the pan and mix well with the vegetables. Season with turmeric, paprika, salt and black pepper. Stir until the tofu is heated through and lightly browned. Serve then.
Cassava cake with soy protein
Ingredients
Mass
- 1kg of manioc peeled and cut into pieces
- 1 cup soybean residue
- 1 onion peeled and chopped
- 4 tablespoons of olive oil
- Waterfall
Filling
- 300g textured soy protein
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and crushed
- 1/2 cup olive oil
- 1/2 cup fragrant green tea
- Breadcrumbs for flouring
- Olive oil for greasing and brushing
Preparation method
Mass
In a pan, place the cassava, cover with water and cook over medium heat until soft. Turn off the heat, drain the water, remove the stems, transfer them to a container and, with the help of a fork, mash them until you obtain a puree. Add the olive oil and soy residue and stir to combine. Book.
Filling
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the soy protein and cook for 5 minutes. Turn off the heat, add the green perfume and mix well. Book. Grease the tart molds with olive oil, flour them with breadcrumbs and place the dough on top, filling the bottom and sides. Fill with soy protein and cover with the rest of the dough, pressing the sides closed. Finish by brushing with olive oil and place in a preheated oven at medium temperature until golden brown. Serve then.
Oat farofa
Ingredients
- 1 chayote, peeled and grated
- 1 carrot peeled and grated
- 2 cups vegetable broth
- 2 tablespoons chopped green chili pepper
- 2 cups of tea oatmeal
- Salt and olive oil to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the chayote and carrot and sauté until starting to wilt. Turn off the heat, add the vegetable broth and mix well. Gradually add the oats and mix until crumbly. Complete with the green perfume and salt and serve immediately.
Lentil burger with sweet potatoes
Ingredients
- 1 cup of tea cooked lentils and drained
- 1 sweet potato, peeled, boiled and mashed
- 1/2 onion chopped
- 2 cloves garlic, minced
- 1/2 cup oatmeal
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- Salt and ground black pepper to taste
- 2 tablespoons of olive oil
- Waterfall
Preparation method
In a large container, mix the cooked lentils, mashed sweet potatoes, onion, garlic and seasonings (cumin, paprika, salt and black pepper). Mash some of the lentils with a fork or use a food processor to get a smoother consistency, leaving a few bits for texture. Add the oat flour little by little, mixing until you obtain a dough that does not stick to your hands and is easy to shape. Divide the dough into portions and shape the burgers into the desired shape. Heat a non-stick pan over medium heat with the olive oil and cook the burgers for 3-4 minutes on each side, until golden brown. Serve then.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
