Meat tastes delicious and provides plenty of protein in our diets. Getting enough protein is very important while we are in the middle of training. However, there are plenty of plants and vegetable combinations that also contain as much protein as a chicken breast. One chicken breast (without the skin and bones) has about 24 grams of protein. This amount can also be easily achieved with nuts, seeds or beans. Here are five ideas for vegan meals that are bursting with protein.
Veggie Burger: 25 Grams of Protein
Enjoy a homemade veggie burger with cooked lentils and crushed butternut squash, onions and spices. These ingredients are mixed and formed into patties, which are then fried in olive or avocado oil. Instead of eggs, you can use chia seeds to hold the patties together. To do so, take a tablespoon of chia seeds and add three tablespoons of water to them. After five minutes, a gel-like mass will form that can be used to bind the patties together.
A cup of lentils has about 22 grams of protein, and the tablespoon of chia seeds adds three extra grams.
Grilled Vegetables & Tofu: 23 Grams of Protein
Tofu is like a sponge that absorbs other flavours and tastes best with marinades or sauces. Half a cup of tofu contains 10 grams of protein, and adding grilled broccoli and mushrooms with a peanut-lime sauce, takes it up to 23 grams.
Vegan Vegetable Lasagne or Enchiladas: 21 Grams of Protein
Slice zucchini or pumpkin to create the noodles, then dice up other vegetables for your sauce. Add tomatoes and onions, beans, tofu or vegan cheese and cook the same way you would enchiladas or lasagne. Half a serving of soy cheese has six grams of protein. Half a cup of black beans adds another eight grams and wholegrain rice as a side dish adds another five.
Vegan Tacos: 23 Grams of Protein
Today, there are vegan meat alternatives that look like meat, taste like meat, and are perfect for those who want the texture or flavour of meat without the actual meat itself. These vegan meat substitutes are wonderful if you want to cook your favorite steaks. One should not consume them too often though, as they contain a lot of salt. With the meat substitute, you quickly get about 10 grams of protein. Add a little soy cheese to add six more grams of protein and black beans to add up to 23 grams of protein to your tacos.
Chickpeas and Grains: 22 Grams of Protein
Try roasting chickpeas to add extra crunch and flavour! Toast boiled chickpeas with olive oil, lemon juice, soy sauce and your own favourite spices for thirty minutes in the oven at 200 degrees. Half a can of chickpeas has nine grams of protein. Add a little more quinoa and leafy spinach for ten grams more protein. Then, a tablespoon of Tahin for an extra three grams of protein and you'll have a delicious, high-protein meal.