7 protein vegan recipes and easy to make

See how to prepare nourishing and tasty dishes for your diet

Vegan recipes can be healthy, delicious and rich in nutrients that help to maintain muscle mass. Using ingredients such as tofu and legumes, these preparations offer an excellent source of vegetable proteins, essential for the construction and repair of muscle tissues. With this in mind, we separated 7 practical recipes and no animal ingredient to be included in the diet. Check!

Black bean hamburgers

Ingredients

• 300 g of black bean cooked and drained
• 1/2 chopped onion
• 2 wedges of chopped garlic
• 1/2 cup of oat flour flake
• 1/4 cup of breadcrumbs
• 1 teaspoon of cumin
• Olive oil, salt and grinded black pepper to taste

Methods of preparation

Beat the black bean into a blender up to a thick pasta. Transfer the pasta to a bowl and add the onion, garlic, oats, breadcrumbs, cumin, salt and black pepper. Mix well until all the ingredients are incorporated. With your hands, model the hamburgers and set aside. In a pan, heat the olive oil over low heat and fry the hamburgers until they are golden on both sides. Serve later.

Ceci and avocado salad

Ingredients

• 280 g of chickpeas cooked and drained
• 1 sliced avocado in half moon
• 1 sliced cucumber cut
• 1 semi -free tomatoes and cut into cubes
• 1 lemon juice
• 2 tablespoons of olive oil
• 1 tablespoon of chopped green green
• Rooms and black pepper ground to taste

Methods of preparation

In a large bowl, mix the chickpeas, the avocado, the cucumber and the tomatoes. Add lemon juice, olive oil, green smell, salt and black pepper. Mix until the ingredients are incorporated. Serve later.

Spinach lentil soup

Ingredients

• 2 cups of tea lentil
• 2 tablespoons of olive oil
• 1 chopped onion
• 2 wedges of chopped garlic
• 2 chopped carrots
• 2 chopped celery stems
• 1 chopped tomato
• 6 cups of homemade vegetable broth tea
• 1 bay leaf
• 1 teaspoon of cumin powder
• 1 teaspoon of sweet paprika
• 4 cups of spinach leaves
• Rooms and black pepper ground to taste
• Waterfall

Methods of preparation

Lentil in a container with water for 8 hours. Then wash the lentil in running water and drain them. Reserve. In a large pan, heat the olive oil over low heat and brown the onion and garlic until golden brown. Add the carrots and celery and cook until the carrots are tender. Add tomatoes, lentils, vegetable broth, bay leaf, cumin and paprika. Cook until the lentil is soft. Remove the bay leaf and discard it. Add the spinach leaves and cook for another 5 minutes. Season with salt and black pepper. Serve hot.

Quinoa and spinach

Ingredients

• 1 cup of cooked quinoa tea
• 2 cups of chopped spinach tea
• 1/4 cup of flour tea oats
• 2 tablespoons of ground flax seeds
• 1/2 chopped onion
• 2 wedges of chopped garlic
• 1 teaspoon of salt
• 1/2 teaspoon of ground pepper
• 1 teaspoon of oregano
• Olive oil

Methods of preparation

In a large bowl, put quinoa, spinach, oatmeal, flax seeds, onion, garlic, salt, black pepper and oregano. Mix until all the ingredients are completely incorporated. With your hands, model the gnocchi with the mixture and place them in a English pan with olive oil. Bake in a preheated oven at medium temperature for 25 minutes. Serve later.

Estrogetof tofu

Ingredients

• 300 g of tofu cubes
• 2 tablespoons of olive oil
• 1 chopped onion
• 2 wedges of chopped garlic
• 1 cup of mushroom in Slit Paris
• 2 cups of vegetable sour cream tea
• 1 tablespoon of tomato extract
• 1 teaspoon of smoked paprika
• Rooms and black pepper ground to taste
• Chopped parsley to decorate

Methods of preparation

In a pan, heat the olive oil over low heat and brown the onion and garlic until golden brown. Then add the mushroom and brown to golden. Add the tofu and brown for another 5 minutes, mixing gently so as not to shatter.

Add the tomato extract and the smoked paprika. Mix well to make sure that all the ingredients are incorporated and will cook for another 3 minutes. Add the cream, mix again and season with salt and black pepper. Decorate with chopped fresh parsley and serve then.

Zucchini stuffed with quinoa

Ingredients

• 2 zucchini
• 1 cup of tea Quinoa
• 2 cups of water tea
• 1/2 chopped chilli pepper
• 1/2 chopped yellow pepper
• 1/2 chopped green pepper
• 1/2 chopped onion
• 1 chopped garlic tooth
• 1/2 cup of chopped tomato tea
• 1/2 lemon juice
• Olive oil, salt and grinded black pepper to taste
• Cooking water

Methods of preparation

In a pan, place the water and quinoa with a pinch of salt. Bring over medium heat. When it boils, lower the heat and cook for about 15 minutes or until the water dries. Reserve. Cut the courgettes halfway towards the length. With a spoon, remove the crumb, forming a “canoe”. Season halfway with salt and a drizzle of olive oil. Place the courgettes in a pan greased with olive oil and bake in a preheated oven at 200 ° C for 10 minutes. Reserve.

In a pan, heat the olive oil over medium heat, brown the garlic and onion for 2 minutes. Add the peppers and brown for another 3-4 minutes. Add the tomato and cook for another 2 minutes. Mix the quinoa already cooked and season with salt and black pepper. Ends with lemon juice. Fold half of the courgettes with the quinoa mixture. Sprinkle with a drizzle of olive oil at the top. Bake in a preheated oven at 200 ° C again for another 10-15 minutes until lightly brown. Serve later.

Lentil meatballs with tomato sauce

Ingredients

Meat

• 1 cup of cooked and drained lentils
• 1/2 cup of thin oat flour tea
• 2 tablespoons of flour flax seeds
• 1/2 chopped onion
• 2 wedges of chopped garlic
• 1 teaspoon of oregano
• 1/2 teaspoon of smoked paprika
• Chopped parsley, salt and ground black pepper to taste
• Olive oil

Tomato sauce

• 1 tablespoon of olive oil
• 1/2 chopped onion
• 2 wedges of chopped garlic
• 4 chopped tomatoes
• Basil, salt and black pepper ground to taste

Methods of preparation

Meat

In a bowl, knead the lentil well with a fork. Mix all the ingredients of the meatball until it is modelable. If it is too wet, add more oats. If dry, a drizzle of olive oil. Create small and uniform balls. Arrange the meatballs in a pan greased with olive oil and bake in a preheated oven at 200 ° C for 20-25 minutes or until golden brown, transforming half of the time. Reserve.

Tomato sauce

In a pan, heat the olive oil over medium heat and brown the garlic and onion until golden brown. Add the chopped tomatoes. Season with salt, black pepper and basil. Cook over low heat for 10 minutes. Mix the meatballs with the sauce and heat for a few minutes. Serve later.

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.