7 Best Vegan Recipes Packed with Protein

Introduction Vegan Protein Powerhouses

So, you're thinking about going vegan, or maybe you're already rocking the plant-based life? Awesome! One of the biggest questions people have is: "Where do you get your protein?" It's a valid concern, especially if you're used to getting your protein from meat, dairy, or eggs. But fear not! The plant kingdom is overflowing with protein-rich options that are not only healthy but also incredibly delicious. This article will break down seven of the best vegan recipes packed with protein, along with product recommendations, usage scenarios, comparisons, and price ranges to help you fuel your body and crush your goals.

Recipe 1: Tofu Scramble Breakfast Burrito High Protein Vegan Start

Tofu scramble is a vegan staple, and for good reason. It's quick, easy, and versatile. This breakfast burrito kicks things up a notch by adding black beans and veggies for an extra protein and fiber boost.

Ingredients:

• 1 block (14 oz) extra-firm tofu, pressed
• 1 tbsp olive oil
• 1/2 onion, chopped
• 1/2 bell pepper, chopped
• 1/4 cup black beans, cooked
• 1/4 cup salsa
• 1 tsp turmeric (for color and flavor)
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 2 large tortillas

Instructions:

1. Press the tofu to remove excess water. Crumble it with your fingers.
2. Heat olive oil in a skillet over medium heat. Add onion and bell pepper and cook until softened.
3. Add the crumbled tofu, black beans, salsa, turmeric, garlic powder, salt, and pepper. Cook until heated through and slightly browned.
4. Warm the tortillas. Divide the tofu scramble between the two tortillas and wrap them up.
5. Serve immediately and enjoy!

Product Recommendations for Tofu Scramble:

• Extra-Firm Tofu: Nasoya Organic Extra Firm Tofu (approx. $3 per block). Usage: Provides the base protein for the scramble. Scenario: Perfect for a quick and easy breakfast.
• Nutritional Yeast: Bragg Premium Nutritional Yeast Seasoning (approx. $8 per container). Usage: Adds a cheesy flavor and extra B vitamins. Scenario: Sprinkle on top of the scramble for a savory boost.
• Black Beans: Goya Black Beans (approx. $1 per can). Usage: Adds protein, fiber, and a hearty texture. Scenario: Use in the scramble or as a side dish.

Recipe 2: Lentil Soup Hearty Vegan Protein Lunch

Lentil soup is a classic vegan dish that's packed with protein, fiber, and nutrients. It's also incredibly affordable and easy to make in large batches, making it perfect for meal prepping.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 tsp dried thyme
• 1/2 tsp dried oregano
• Salt and pepper to taste
• Lemon wedges for serving (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook until softened.
2. Add the lentils, vegetable broth, thyme, oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
3. Serve hot with a squeeze of lemon juice, if desired.

Product Recommendations for Lentil Soup:

• Lentils: Bob's Red Mill Brown Lentils (approx. $4 per bag). Usage: Provides the main source of protein and fiber in the soup. Scenario: Perfect for a hearty and filling lunch or dinner.
• Vegetable Broth: Better Than Bouillon Vegetable Base (approx. $8 per jar). Usage: Adds depth of flavor to the soup. Scenario: Mix with water to create a rich and flavorful broth.
• Olive Oil: California Olive Ranch Everyday Olive Oil (approx. $10 per bottle). Usage: Used for sautéing the vegetables. Scenario: A versatile olive oil for everyday cooking.

Recipe 3: Black Bean Burgers Vegan Protein Dinner Staple

Forget those dry, tasteless veggie burgers! These black bean burgers are packed with flavor and protein, and they're easy to customize with your favorite toppings.

Ingredients:

• 1 tbsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup cooked brown rice
• 1/4 cup breadcrumbs
• 1 tbsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste
• Burger buns and toppings of your choice

Instructions:

1. Heat olive oil in a skillet over medium heat. Add onion and garlic and cook until softened.
2. In a large bowl, mash the black beans with a fork. Add the cooked onion and garlic, brown rice, breadcrumbs, chili powder, cumin, salt, and pepper. Mix well.
3. Form the mixture into patties.
4. Cook the patties in a skillet over medium heat for 5-7 minutes per side, or until heated through and slightly browned.
5. Serve on burger buns with your favorite toppings.

Product Recommendations for Black Bean Burgers:

• Black Beans: Eden Organic Black Beans (approx. $2 per can). Usage: The main ingredient and source of protein for the burgers. Scenario: Use for making burgers, tacos, or salads.
• Breadcrumbs: Ian's Gluten Free Panko Bread Crumbs (approx. $5 per container). Usage: Helps to bind the burger mixture together. Scenario: Use for coating or as a binder.
• Burger Buns: Dave's Killer Bread Organic Buns (approx. $6 per package). Usage: Provides the base for the burger. Scenario: Choose whole-wheat or gluten-free options for added nutrition.

Recipe 4: Chickpea Curry Creamy Vegan Protein Delight

Chickpea curry is a flavorful and satisfying dish that's perfect for a weeknight dinner. It's packed with protein, fiber, and spices, and it's easy to customize to your liking.

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 tsp turmeric
• 1 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp cayenne pepper (optional)
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 can (14.5 oz) diced tomatoes, undrained
• 1 can (13.5 oz) coconut milk
• Salt to taste
• Rice for serving

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add onion and cook until softened.
2. Add garlic and ginger and cook for 1 minute more.
3. Add turmeric, cumin, coriander, and cayenne pepper (if using) and cook for 30 seconds more.
4. Add the chickpeas, diced tomatoes, and coconut milk. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the sauce has thickened slightly.
5. Season with salt to taste.
6. Serve over rice.

Product Recommendations for Chickpea Curry:

• Chickpeas: 365 by Whole Foods Market Organic Chickpeas (approx. $1.50 per can). Usage: The main ingredient and a great source of protein and fiber. Scenario: Versatile for curries, salads, and hummus.
• Coconut Milk: Thai Kitchen Unsweetened Coconut Milk (approx. $3 per can). Usage: Adds creaminess and richness to the curry. Scenario: Use for curries, soups, and smoothies.
• Spices: Simply Organic Turmeric (approx. $7 per bottle). Usage: Adds flavor, color, and health benefits. Scenario: Use for curries, soups, and smoothies.

Recipe 5: Quinoa Salad Versatile Vegan Protein Bowl

Quinoa is a complete protein, meaning it contains all nine essential amino acids. This salad is a great way to incorporate quinoa into your diet, and it's packed with other healthy ingredients like vegetables, nuts, and seeds.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped walnuts or almonds
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Combine quinoa and vegetable broth or water in a pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the quinoa is cooked through.
2. Let the quinoa cool slightly.
3. In a large bowl, combine the quinoa, cucumber, tomatoes, red onion, parsley, walnuts or almonds, olive oil, lemon juice, salt, and pepper. Mix well.
4. Serve chilled or at room temperature.

Product Recommendations for Quinoa Salad:

• Quinoa: Ancient Harvest Organic Quinoa (approx. $6 per bag). Usage: The base of the salad, providing complete protein and fiber. Scenario: Use for salads, bowls, or as a side dish.
• Walnuts: Diamond of California Shelled Walnuts (approx. $8 per bag). Usage: Adds healthy fats and a crunchy texture. Scenario: Use for salads, snacks, or baking.
• Olive Oil: Partanna Extra Virgin Olive Oil (approx. $15 per bottle). Usage: Used for the dressing, adding flavor and healthy fats. Scenario: A high-quality olive oil for salads and finishing dishes.

Recipe 6: Edamame Power Bowl Quick Vegan Protein Boost

Edamame is a fantastic source of plant-based protein, and it's incredibly easy to prepare. This power bowl combines edamame with other protein-rich ingredients like brown rice and avocado for a quick and satisfying meal.

Ingredients:

• 1 cup cooked brown rice
• 1 cup shelled edamame, steamed or boiled
• 1/2 avocado, sliced
• 1/4 cup shredded carrots
• 1/4 cup chopped green onions
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tsp rice vinegar
• Sesame seeds for garnish (optional)

Instructions:

1. Divide the brown rice between two bowls.
2. Top with edamame, avocado, carrots, and green onions.
3. In a small bowl, whisk together soy sauce or tamari, sesame oil, and rice vinegar.
4. Drizzle the dressing over the bowls.
5. Garnish with sesame seeds, if desired.
6. Serve immediately.

Product Recommendations for Edamame Power Bowl:

• Edamame: Seapoint Farms Organic Edamame (approx. $3 per bag). Usage: The main source of protein in the bowl. Scenario: Convenient for quick and healthy meals.
• Soy Sauce/Tamari: San-J Tamari Gluten Free Soy Sauce (approx. $5 per bottle). Usage: Adds savory flavor to the dressing. Scenario: Choose tamari for a gluten-free option.
• Sesame Oil: Kadoya Pure Sesame Oil (approx. $7 per bottle). Usage: Adds a nutty flavor to the dressing. Scenario: A staple in Asian cuisine.

Recipe 7: Peanut Butter Energy Bites Vegan Protein Snack Attack

These energy bites are the perfect snack for a quick protein boost. They're easy to make, require no baking, and are packed with healthy ingredients like oats, peanut butter, and chia seeds.

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/4 cup maple syrup
• 2 tbsp chia seeds
• 1 tsp vanilla extract
• Pinch of salt

Instructions:

1. Combine all ingredients in a bowl and mix well.
2. Roll the mixture into small balls.
3. Refrigerate for at least 30 minutes before serving.

Product Recommendations for Peanut Butter Energy Bites:

• Peanut Butter: Crazy Richard's 100% Peanut Butter (approx. $6 per jar). Usage: Provides protein, healthy fats, and flavor. Scenario: Look for natural peanut butter with no added sugar or salt.
• Chia Seeds: Nutiva Organic Chia Seeds (approx. $10 per bag). Usage: Adds protein, fiber, and omega-3 fatty acids. Scenario: Versatile for smoothies, baking, and energy bites.
• Rolled Oats: Quaker Old Fashioned Rolled Oats (approx. $4 per canister). Usage: Provides fiber and a hearty texture. Scenario: A staple for breakfast and baking.

Comparing Vegan Protein Sources and Products Choosing the Best Option

When choosing vegan protein sources, consider factors like cost, convenience, and nutritional profile. Tofu and lentils are generally the most affordable options, while quinoa and edamame offer complete protein sources. Black beans and chickpeas are versatile and can be used in a variety of dishes. Energy bites are a convenient snack option for a quick protein boost. Always read labels carefully to ensure you're getting the best quality products with minimal added ingredients.

Here's a brief comparison table:

Incorporating Vegan Protein into Your Diet Practical Tips

Making the switch to a vegan diet doesn't have to be overwhelming. Start by incorporating one or two of these protein-rich recipes into your weekly meal plan. Experiment with different flavors and ingredients to find what you enjoy most. Remember to listen to your body and adjust your protein intake as needed to meet your individual needs. And most importantly, have fun with it! Vegan cooking can be a delicious and rewarding experience.

Here are a few additional tips:

• Meal Prep: Prepare large batches of lentil soup or black bean burgers on the weekend for easy meals throughout the week.
• Snack Smart: Keep a container of energy bites or a bag of edamame on hand for a quick protein boost between meals.
• Variety is Key: Incorporate a variety of protein sources into your diet to ensure you're getting all the essential amino acids.
• Listen to Your Body: Pay attention to how you feel and adjust your protein intake as needed.

By incorporating these delicious and protein-packed vegan recipes into your diet, you can easily meet your protein needs and enjoy a healthy and satisfying plant-based lifestyle. So go ahead, get cooking, and discover the amazing world of vegan protein!