7 vegetarian recipes rich in protein

Learn to prepare delicious and nutritious dishes without ingredients of animal origin

Proteins are fundamental for the correct functioning of the body. They contribute to the construction of skin, muscles, bones and other fabrics. But it is wrong to think that it is only possible to find nutrients in the ingredients of animal origin, since it is present in practically all foods in the vegetable kingdom.

Below, take a look at 7 vegetarian recipes rich in protein!

Tofu quiche with broccoli

Ingredients

• 2 1/2 cups of flour tea chickpeas
• 1/3 cup of ice water
• 1 peeled and chopped onion
• 1/2 sliced ​​zucchini
• 4 peeled and wrinkled garlic cloves
• 250 g of chopped broccoli flower
• 500 g of chopped tofu
• 8 cherry tomatoes half cut in half
• 1 teaspoon of lemon juice
• 1 teaspoon of powder cooking
• Salty, oregano, nutmeg and olive oil

Methods of preparation

In a container, place the chickpeas and salt and mix. Add the olive oil and mix up to a crumbs. Gradually put the water and mix up to a homogeneous mass. Grease a removable bottom with olive oil, arrange the dough on it and, with a fork, holes on the surface. Bake in a preheated oven at 200 ° C for 15 minutes. Remove from the oven and set aside.

In a pan, put the olive oil and bring over medium heat. Add onion and garlic and brown. Add the broccoli and brown for 5 minutes. Turn off the fire and season with salt. Reserve. In a blender, put the tofu, salt, oregano, nutmeg, olive oil and lemon juice and beats until a uniform consistency is obtained.

Finally, put the chemical yeast and beat again to incorporate. Transfer the mixture to the pan with the broccoli and mix. Next, arrange the filling on the pasta, distribute and finish with the cherry tomatoes and slices of courgettes. Bake in a preheated oven at 180 ° C for 20 minutes. Serve later.

Vegetarian paella

Ingredients

• 1/2 florici broccoli
• 2 peeled and bites
• 1 seed and chopped peppers
• 300 g of pea
• 250 g of chopped pod
• 1 peeled and chopped onion
• 3 peeled and wrinkled garlic cloves
• 1 cup of rice tea
• 1 chopped smoked tofu
• Salt, saffron and olive oil to taste
• Waterfall

Methods of preparation

In a pan, put the olive oil and bring over medium heat. Add half onion, garlic and brown. Add the other vegetables, cover with a little water and cook for 8 minutes. Turn off the heat and set aside.

In another pan, put the olive oil and bring over medium heat. Arrange the rest of onion, garlic and brown. Add the rice and mix. Cover with water, place salt and saffron and cook until they dry. Turn off the heat, add the reserved vegetables and the rice tofu and mix. Serve later.

Lentil salad with tofu

Ingredients

• 1 cup of lentil tea
• 3 cups of water tea
• 150 g of Tofu Fermo cubes
• 2 tablespoons of olive oil
• 1 teaspoon of balsamic vinegar
• Rooms and black pepper ground to taste
• Fresh dill to decorate

Methods of preparation

In a pan, put the lentil, cover with the water and bring over medium heat to cook for 25 minutes. Turn off the heat, drain and let cool. In the meantime, in a container, mix the tofu with half of olive oil, salt and black pepper. Leave to rest to absorb the flavors. Then, in a Salador, add the lentil with the temperate tofu, the remaining olive oil and the balsamic vinegar, mixing gently to keep the cubes of the tofu whole. Finished to decorate with the dill and serve then.

Mushroom pate

Ingredients

• 1 tablespoon of olive oil
• 1/2 peeled and chopped onion
• 200 g of Shitke
• 50 g of chopped walnuts
• 2 peeled and wrinkled garlic cloves
• 1 tablespoon of apple cider vinegar
• 1 tablespoon of thyme

Methods of preparation

In a pan, put the olive oil and bring over medium heat. Add onion and garlic and brown. Add the mushroom and brown for 1 minute. Add apple cider vinegar and thyme and cook for 10 minutes. Turn off the fire, wait for it to cool down and transfer the mixture to a blender. Place the dice and bang until smooth. Serve later.

Chocolate muffins with sweet potato

Ingredients

• 1/2 cup of tea Cocoa powder
• 2 cups of peeled sweet and cooked sweet potatoes
• 1 teaspoon of vanilla essence
• 1 ball of flavor of vegetable protein chocolate
• 2 tablespoons of flax seeds
• 3 tablespoons of melted coconut oil
• 1 tablespoon of powder cooking
• 6 tablespoons of water

Methods of preparation

In a container, place the flax seeds and water flour and immerse yourself until you get a sticky consistency. Reserve. In a blender, beat the sweet potato to a puree. Add vanilla essence, vegetable proteins, cocoa, coconut oil and flax seeds and beats again up to the homogeneous mass. Finally, put the chemical yeast and beat to incorporate. Put the dough in forms of muffin and bake in a preheated oven at 180 ° C for 20 minutes. Serve later.

Spinach tortilla

Ingredients

• 1 potato peeled and bite
• 1/2 peeled and wrinkled onion
• 1 tablespoon of olive oil
• 1 cup of spinach leaves
• 40 g of chickpeas
• 1 tablespoon of corn starch
• 160 ml of water
• 1 cup of apple cider vinegar
• 1 tablespoon of turmeric powder
• Olive oil to gain weight
• Gets up to taste
• Waterfall

Methods of preparation

In a pan, put the potatoes, cover with water and bring over medium heat to cook until it is soft. Turn off the heat, drain the water and knead the potatoes. Reserve. In another pan, put the olive oil and bring over medium heat. Add the onion and brown. Add the collapsed potatoes and spinach leaves and cook for 5 minutes. Turn off the fire, season with salt and set aside.

In a container, place the chickpeas, corn starch, water, apple cider vinegar, salt and turmeric and mix up to a smooth consistency. Add the mixture with potatoes and spinach and mix to incorporate. Grease a pan with olive oil and heat over medium heat. Arrange the dough and spread. From both sides. Serve later.

Soy protein estrogonoff

Ingredients

• 1 cup of tea soy protein chopped
• 1 tablespoon of apple cider vinegar
• 1 tablespoon of vegetable oil
• 1/2 peeled and chopped onion
• 2 peeled and chopped cloves of garlic
• 1/2 cup of tomato sauce
• 1 tablespoon of mustard
• 1 tablespoon of ketchup
• 1/2 cup of oat cream tea
• Rooms and black pepper ground to taste
• Hot water

Methods of preparation

In a container, put the soy protein, cover with hot water and apple vinegar and let it rest for 20 minutes. Drain and squeeze with your hands to remove excess water. Reserve. In a pan, heat the vegetable oil over medium heat. Add the onion and brown until it is wrapped. Slightly add the garlic and brown.

Then add hydrated soy proteins and brown until it starts to brown. Put the tomato sauce, mustard and ketchup, mix and cook for 5 minutes. Finally, put the oat cream, salt and black pepper. Mix to incorporate and cook until the sauce is very creamy. Turn off the fire and serve then.

Source: Terra

Ben

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.