Learn to prepare delicious options to increase muscle mass
Protein is an extremely important substance for the body and consuming it daily is one of the best ways to maintain body health. This is because it performs various functions: they are responsible for the formation and maintenance of cellular tissues, muscle synthesis, antibody, enzymes, hormones, neurotransmitters, in the transport of substances from the body and are a source of energy.
However, if you have joined the recently vegetarian diet, keep in mind that it is possible to adequately consume the amount of protein in meals, as there are different delicious dishes that give priority to this macronutrient and without ingredients of animal origin.
Below, take a look at 9 vegetarian recipes rich in protein!
Pea
Ingredients
- 2 cups of tea pea fresh
- 1 clove of peeled and crushed garlic
- 2 tablespoons of Tahin
- 2 tablespoons of lemon juice
- 1/2 teaspoon of cumin
- 2 tablespoons of olive oil
- Gets up to taste
- Waterfall
Methods of preparation
In a pan, place the water and bring over medium heat to a boil. Add the pea and cook until it is soft. Then drain the water and place the pea in a blender. Add garlic, tahin, lemon juice, cumin, olive oil and salt and beat until smooth. Then transfer the OMUS to a container, cover and refrigerate for 2 hours. Serve later.
Tip: Serve with vegetables or bread.
Tofu quiche with lentils
Ingredients
Mass
- 2 cups of cooked lentil tea
- 1/2 teaspoon of salt
- 2 tablespoons of olive oil
- 6 Brazil walnuts
- 1/2 teaspoon of curry
- Coconut oil to fatten
- Flour rice flour
Filling
- 280 g of rough tofu
- 1 teaspoon of salt
- 1 carrot peeled and grated
- 3 cloves of peeled and chopped garlic
- 1 peeled and chopped onion
- 1/2 peeled and grated zucchini
- 1 chopped and seedless tomatoes
- 2 tablespoons of nutritional yeast
- 1 tablespoon of mustard
- 3 tablespoons of dry white wine
- Olive oil, ground black pepper and chopped green smell to taste
Methods of preparation
Mass
In a blender, place all the ingredients and beat until smooth. Then fatten a removable bottom with coconut oil and flour with rice flour. Pour the dough on it and cook preheated to 180 ° C for 25 minutes. Reserve.
Filling
In a pan, put the olive oil and bring over medium heat. Add onion and garlic and brown. Add the white wine and cook until it is reduced. Add the other ingredients and mix. Cook for 5 minutes. Turn off the fire and, with the help of a spoon, put the filling on the dough, spread and cook again at 180 ° C for 15 minutes. Serve later.
Creamy noodles with tofu
Ingredients
- 200 g of noodles without eggs
- 200 g of crumbled tofu
- 2 tablespoons of olive oil
- 1/2 peeled and chopped onion
- 2 peeled and chopped cloves of garlic
- 1/4 cup of tea nutritional yeast
- 1/4 cup of sugar vegetable milk
- Salt, ground black pepper and turmeric to taste
- Chopped parsley to finish
- Waterfall
Methods of preparation
In a pan, put the water and bring over medium heat to a boil. Add a spoonful of salt and pasta and cook up to al dente. Turn off the heat, drain the water and set aside. In a pan, heat the olive oil over medium heat and brown the onion and garlic. Add the tofu and brown to golden. Add the turmeric, the salt, the black pepper and the nutritional yeast and mix to incorporate. Gradually add the vegetable milk and mix until it forms a creamy sauce. Finally, put the boiled pasta and mix to wrap. Ends with parsley and serves then.
Chickman
Ingredients
- 2 cups of tea chickpeas cooked
- 2 cups of wheat flour tea
- 2 cups of breadcrumbs
- 6 tablespoons of water
- 1/2 teaspoon of cumin powder
- 1/2 teaspoon of smoked paprika
- 1 clove of peeled and chopped garlic
- 1 peeled and chopped onion
- 1 tablespoon of sesame seeds
- Gets up to taste
- Sunflower oil for frying
Methods of preparation
In a blender, it positions all the ingredients except flour and drizzle and sunflower oil and beat up to a uniform dough. Then transfer the mixture to a container and gradually add the flour. Mix up to the homogeneous consistency. So, with the help of a spoon, take some pasta and shape in a ball. Repeat the process with all the pasta and pass the breadcrumbs. Reserve. In a pan, put the sunflower oil and bring over medium heat. With the help of a locks, place the gnocchi in the pan and fry until golden brown. Serve later.
Vegan of chilli
Ingredients
- 1 tablespoon of olive oil
- 1 peeled and chopped onion
- 3 cloves of peeled and chopped garlic
- 1 semi -free red peppers and cut into cubes
- 1 seeds without green peppers and cut into cubes
- 1 peeled and grated carrot
- 2 teaspoons of cumin powder
- 1 teaspoon of smoked paprika
- 1 teaspoon of chilli powder
- 1/2 teaspoon of oregano
- 400 g of naked tomatoes
- 1/2 cup of water
- 1 cup of tea bean-Cotto and drained
- 1/2 cup of green corn
- Rooms and black pepper ground to taste
- 1/2 lemon juice
- Chopped parsley to finish
Methods of preparation
Heat the olive oil in a large pan over medium heat. Add the onion and brown until it is transparent. Add the garlic and brown for another 1 minute. Put the peppers and carrots and fry for 3 minutes. Add the cumin, the smoked paprika, the chilli pepper and the oregano and mix to incorporate the aromas.
Add the naked tomatoes and mix slightly. Put the water and mix. Bring to a boil, reduce the heat and cook for 15 minutes with the semi -mediated pan. Add the black beans and green corn and cook for another 10 minutes. Season with salt and black pepper. Finally, put the lemon juice. Turn off the fire and finish with the parsley. Serve later.
Quinoa hamburger
Ingredients
- 1 cup of quinoa tea
- 3 cups of water tea
- 5 black olives Without pit and bites
- 2 seed -free and chopped tomatoes
- 1/2 chocolate package
- 2 tablespoons of salty desserts
- 3 tablespoons of cumin powder
- 2 tablespoons of desserts in walnut
- Sunflower oil to gain weight
Methods of preparation
In a pan, put all the ingredients except the coriander and bring over medium heat to cook for 15 minutes after boiling. Turn off the fire, add the coriander and mix. So, with the help of a spoon, take small portions of the mass -shaped mass and shape. Arrange in a pan -fat pan with sunflower oil and bake in a preheated oven at medium temperature until golden brown. Serve later.
Peanut cake cocoa
Ingredients
- 4 tablespoons of roasted peanuts, ground and not salty
- 2 tablespoons of peanut butter
- 2 cups of wheat flour tea
- 3/4 cup of sugar tea
- 1 tablespoon Cocoa powder
- 1 1/3 of sugar cups -tè to the free -free coffee
- 1/4 cup of sunflower oil
- 1 tablespoon of white vinegar
- 1 tablespoon of vanilla essence
- 1 tablespoon of powder cooking
- 1 tablespoon of sodium bicarbonate
- 1 pinch of salt
- Sunflower oil to gain weight
- Flour wheat flour
Methods of preparation
In a container, place the flour, sugar, baking soda, peanuts and cocoa powder and mix. Add the peanut paste, salt, sunflower oil, vanilla essence and coffee and mix until smooth. Finally, place white vinegar and chemical yeast and mix gently.
Next, gain a pan with a central hole with sunflower oil and flour with wheat flour, arrange the dough and take the preheated oven at 200 ° C for 40 minutes. Turn off the oven, wait for it to cool down and change carefully. Serve later.
Edamame and Quinoa salad
Ingredients
- 1 cup of tea Quinoa
- 1 cup of cooked and peeled Edamame
- 1/2 cup of grated carrot tea
- 1/2 cup of chopped cucumber tea
- 1/2 cup of cherry tomato tea half cut
- 2 tablespoons of olive oil
- 1 lemon juice
- Rooms and black pepper ground to taste
- Waterfall
Methods of preparation
In running water, wash the quinoa and arrange in a pan. Cover with water and bring over medium heat to cook until they dry and cereals are tender. Turn off the heat, wait for it to cool and destroy in a large container. Add Edamame, carrot, cucumber and tomato careja and mix. Season with olive oil, lemon juice, salt and black pepper. Refrigerate to freeze. Serve later.
Trap
Ingredients
- 250 g of beans with frame
- 70 g of cooked and peeled pine nuts
- 60 g of peppers without red and chopped seed
- 60 g of semi -free and chopped yellow peppers
- 60 g of semi -free and chopped green peppers
- 1 chopped courgette
- 1 eggplant bite
- 1 lemon juice
- 2 peeled and bites
- 1/2 peeled and carrot
- 4 peeled and wrinkled garlic cloves
- 1 teaspoon of chopped finger pepper and seeds
- 1 cup of cassava flour
- Salt, ground black pepper, cumin, olive oil and chopped green smell to taste
- Waterfall
Methods of preparation
In a container, put the fragile beans, cover with water and leave to rest for 12 hours, changing the water for another 2 times. Then drain the water and transfer the fragile beans to a pressure cooker. Cover with water, cover the pan and cook for 10 minutes after taking pressure. Turn off the heat, wait for the pressure to come out and open the pan. Drain the water and wash the fragile beans in running water. Reserve.
In another pan, put the olive oil and bring over medium heat. Add onion and garlic and brown. Add the carrot and pign and brown for 3 minutes without moving. Add the peppers, courgettes and aubergines and brown for another 3 minutes. Put the pepper of the finger and beans and mix the beans. Season with salt, cumin, black pepper and green smell. Finish with cassava flour and mix to incorporate. Turn off the fire and 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.
