21 High-Protein Plant-Based Recipes If You're Trying To Eat Less Meat - BuzzFeed

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21 High-Protein Plant-Based Recipes If You're Trying To Eat Less Meat - BuzzFeed

21 High-Protein Plant-Based Recipes If You're Trying To Eat Less Meat - BuzzFeed

Posted: 30 May 2021 04:46 AM PDT

Whether you're fully vegetarian or just trying add more meat-free options into your recipe rotation, these will help.

Whether you're fully vegetarian or just trying add more meat-free options into your recipe rotation, we've got you covered with these plant-based meals — all of which are high in protein. 🌱

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Many plants — and cheese and eggs — have plenty of protein, so you can take on Meatless Mondays (or go vegetarian) without worry. From a protein-packed take on cheesy mac n' cheese to a sweet but hearty grab-and-go breakfast, this list is full of plant-based meals that pack a protein wallop and taste incredible.

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Plant-based eating shouldn't be boring, and this dish proves it. The recipe is surprisingly easy — three steps and less than 30 minutes — and relies on peanut butter, veggies, and sesame seeds for its protein. To make your prep work easier, use a pre-cut coleslaw mix of carrots and cabbage.

Recipe: Sesame Peanut Noodles

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When most people think of salad, they think of a meal that's light, healthy, and frankly, not very filling. That's not the case with this quinoa-based edition that uses avocado, spinach, and a homemade dressing to deliver a midday meal that will keep you going until dinner.

Recipe: Avocado Quinoa Power Salad

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Say goodbye to dry, overly dense lasagna with this extra saucy take on the staple. For an extra dose of protein, add in plant-based meat crumbles, like this version from Beyond Meat.

Recipe: Lasagna Soup

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It only takes 30 minutes to cook up this pot of rainy day goodness — plus it's packed with protein. The fiber-rich sweet potatoes will fill you up and the spinach and chickpeas will keep you full.

Recipe: Chickpea Sweet Potato Stew

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Just because you're eating plant-based dishes doesn't mean you have to skimp on cheese. This gooey one-pot dish has black beans, brown rice, and plenty of cheesy goodness. Tip: If you really want that enchilada flavor, swap the tomato sauce for enchilada sauce.

Recipe: One-Pot Enchilada Rice

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Breakfast just got a whole lot easier! This recipe only calls for three ingredients — oats, banana, and milk — and delivers an impressive 18 grams of protein. No joke. If you like your smoothies extra cold, freeze the bananas the night before.

Recipe: 3-Ingredient Banana Oat Smoothie

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Fact: You don't need chicken, beef, or even fish to create a taco masterpiece. And this version — which uses chickpeas — provides super crave-worthy flavor thanks to its coating of soy sauce, chipotle peppers, and garlic.

Recipe: Chipotle Chickpea Tacos

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You only need one large pot to make this meat-free bolognese. The lentils give the sauce a meatiness protein boost, while the mix of broth, spices, and herbs will make you feel like a real chef. (Don't let anyone tell you otherwise!)

Recipe: One-Pot Lentil Bolognese

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This recipe is proof that it only takes a few (usually colorful) substitutes to make your favorite dish meat-free. Swap the meat for peas, carrots, bell pepper, broccoli, and corn — or whatever other veggies you fancy.

Recipe: Veggie Fried Rice

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The wonderful thing about Indian food is that in most cases, it's naturally meat free. This curry is no exception. It calls for two cans of chickpeas (resulting in 11 grams of protein per serving) and plenty of Indian food flavor basics: garlic, ginger, turmeric, and a dash of lemon.

Recipe: Easy Chickpea Curry (Chana Masala)

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If you're a sweet breakfast person, but want something with a little more protein, this spin on overnight oats may be just what you need. The six-ingredient recipe takes less than 30 minutes, but you'll want to make it in advance so it has time to cool and set (ideally the night before). For even more protein, add chia seeds or crushed walnuts to the mix.

Recipe: Strawberry Chocolate Overnight Oats

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If you've been vegetarian for a few years, chances are there are a few meaty flavors you miss. This recipe uses buffalo sauce (mmm, RIP buffalo wings) to give the chickpeas that tangy zest — and smothers everything with a homemade hummus-based sauce. Yum.

Recipe: Buffalo Chickpea Wraps

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If you're trying to cut down on (or avoid) meat, beans will naturally become your go-to ingredient. This recipe — which is perfect for lunch or a potluck — mixes three types of beans with tons of veggies and a homemade dressing. The end result has 23 grams of protein per serving. You're welcome.

Recipe: Three Bean Salad

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Pad Thai's less popular (and arguably more delicious) cousin gets a makeover in this plant-based recipe that uses fried tofu in place of meat. The result is everything you'd expect — a hearty, saucy noodle dish you can make at home in under 30 minutes.

Recipe: Vegetarian Pad See Ew

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What is it about burgers we love so much? This spin on the classic uses black beans, shredded carrots, oats, and plenty of onion (plus a host of spices) to create a veggie version that doesn't skimp on protein. The recipe only takes 15 minutes to make, but after you make the patties, you'll want to stick them in the freezer for 30 minutes to set.

Recipe: Black Bean Burgers

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If you're craving a chicken salad sandwich but want to skip the chicken, look no further. This chickpea-based recipe has all the chicken salad ingredients (minus the chicken) and an impressive 13 grams of protein per serving. For extra goodness, add avocado or swap out mayo for hummus.

Recipe: Chickpea Salad Sandwich

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You want protein? Here's your protein — all 36 grams of it (per serving). Not only is this meal delicious, healthy, and balanced, but it's also versatile. You can swap the chickpeas for beans or add in tomatoes and cabbage.

Recipe: Protein-Packed Veggie Bowl

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It's wild how adding a couple ingredients to a basic recipe can make such a difference. In this case, mushrooms and spinach make the traditional quesadilla even better.

Recipe: Spinach & Mushroom Quesadilla

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Green mac 'n' cheese? Yes, and proud of it. This meal has all the mac goodness (two melted cheese over noodles) with a much-needed dose of nutrients. The recipe calls for a whopping four cups of fresh spinach — but the end result absolutely still holds up on flavor and satisfaction.

Recipe: Green Mac 'n' Cheese

For even more delicious recipes and meal ideas, download the award-winning Tasty app for iOS and Android! 🍳

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Flavorful Vegetarian Recipes - Flipboard

Posted: 23 May 2021 08:06 AM PDT

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5 ingredients every chef should use in vegetarian recipes - Fast Casual

Posted: 05 May 2021 12:00 AM PDT

Certified Master Chef Daryl Shular, owner of Farmed Kitchen & Bar and the Shular Institute, reveals five things all vegetarian meals should have.

5 ingredients every chef should use in vegetarian recipesCertified Master Chef Daryl Shular, owner of Farmed Kitchen & Bar and the Shular Institute, is the first black American chef to pass an eight-day test to become one of 66 certified master chefs.

In this age of plant-based cooking, more and more restaurants and chefs are searching for that one ingredient that will help them connect with the fast-growing clean eating community. Throughout my career, creativity and innovation have been the keys to offering my vegan, vegetarian, and flexitarian patrons an experience I can be proud of. The hardest part about being a high achieving chef is redefining what we as chefs do to constantly stay ahead of current trends and plant-based demands.

In 2004, I was National Champion in Nutritional Cooking, having to prepare a four-course meal in two hours for a team of universally recognized Certified Master Chefs, and it was a pivotal moment in my young career. What I learned as I prepared for this competition was that when fresh ingredients are brought together in a melody of taste, texture, and proper technique, the result is a great experience. Today as a CMC, I continue to uphold those core principles I learned many years ago as I partner with Meatless Farm to create new-age modern dishes for those who desire a healthier lifestyle through food.

Based on these experiences, I found that there are five key ingredients all food lovers and pro-chefs should use when creating plant-based meals. I have used these techniques throughout my career from young culinarian to Olympic Champion to Certified Master Chef. These key principles will take your next plant-based dish to that next level.

1. Go Umami
Umami is one of the five essential taste profiles found in foods. This unique savory compound is characterized as to have the flavor of broth and meats. Because of the uniqueness of this flavor profile, chefs should include ingredients like mushrooms, tomatoes, sea moss and corn in their creations. This brings a rich and robust depth of flavor plant-based diners crave when dinning at home or in top rated establishments. You can also avoid the MSG (Monosodium Glutamate) typically used to enhance umami in some Asian cuisines by experimenting with fermentation instead, which also plays well with layering those rich flavors of umami.

2. Use oils
While oils are a vital element with the vegan and plant-based community, knowing which oil to use is important to supporting a healthy lifestyle. One of the most used oils in American households and kitchens is olive oil. The calorie-rich and nutrient-light oil is a fan favorite for its taste, versatility, and high smoke point. However, chefs and home cooks should consider other nutrient-rich oils that are more beneficial for a healthier lifestyle. Oils such as avocado, coconut, corn, and grapeseed are wonderful choices for clean eating and plant-based diets.

3. Fresh citrus
Citrus fruits have been a part of my diet for many years. Having grown up in Florida, the use of citrus fruits like oranges, tangerines, kumquats, and limes was as common as drinking water. One of the first techniques that was taught to me by my mother was to utilize the three key elements of any citrus fruit. First is the zest, which contains the oils that provide the fresh aroma and enhances the flavor when used as a finisher for any dish, salad, sauce, or relish. Second is the fruit, which we segment into individual sections to separate the sweet, plump texture body of the fruit for various uses in the kitchen. Finally, there's the juice which provides important rich, sweet flavor that carries most of the essential vitamins and nutrients. They key to applying citrus to a dish, whether it's hot or cold, is to use it towards the end and to always use the zest.

4. Spice it up
Spices are a great way to elevate any plant-based dish. Whether it's a spin on an international classic or a family recipe, using spices will kick up the flavor of any dish. I recommend using whole spices that have been toasted in the oven at moderate heat for a few minutes to enhance the flavor. If ground spices are used, chose ones that are vibrant in color and with a rich aroma. While spices last for a long time, they do lose flavor as time goes on, so freshness is key. Spices such as allspice, cinnamon, cardamon, and cayenne pepper are an excellent way to make any plant-base dish pop with flavor, taste, and soul!

5. Essential herbs
For me, herbs are the best way to invigorate any dish whether it's plant-based or not. Nothing takes food to that ultimate level like fresh herbs. I highly recommend using herbs toward the end of the cooking process just before serving your dish, as heat will impact the final taste of herbs and weaken the flavor. If you are able, start your own in-house urban cultivator or garden. This way fresh herbs will always be readily available for the final serving. I love grinding herbs into a paste, such as a chimichurri or a pesto mixed with mustard greens and toasted pecans.

The goal is to be creative in all things plant based, but make sure to use ingredients at their peak to maximize the overall flavor profile. By using these techniques, plant-based cooking can be just as exciting and challenging as any other style of cooking. So, push yourself and your creativity by incorporating these five natural flavor enhancers and take your next Meatless meal to the ultimate level.


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