Easy protein-packed plant-based recipes are ideal to have on your weekly menu and here we share some of our favourites.
Easy protein-packed plant-based recipes are ideal to have on your weekly menu.
After the last few months of lock-down – during which we were eating rather less mindfully than normal (strangely we had bigger issues on our minds) – we’ve been attempting to get ourselves and the family eating habits back on track. Away from thinking that a large bag of kettle crisps everyday (or pop chips because they are better for us, aren’t they?? anyway) even when balanced with an entire pot of hummus – does not count as a healthy snack. Fine for a weekend treat and that we need to swop the crisps for carrots, cucumber, peppers for mid-week munchies and lunches.
We are not nutritional experts but we do know that eating enough protein is important. It helps us to stay fuller for longer but also protein supports our wellbeing both physically and mentally. It plays an important part in blood sugar regulation, fat metabolism and energy function.
We try to keep this in mind when we are creating recipes, being plant-based, you can easily have enough fibre, good fats but it’s, but we can find it harder to have enough protein.
So, we thought we’d share a few recipes with you to help you to include enough protein into your daily plant-based eating.
We’ve chosen a seriously tasty farinata, our Crispy Golden Tofu and our constant go-to chilli.
Farinata – also known as socca, torta di Ceci and Cecina is a delicious vegan omelette style dish made with gram flour. We like to infuse ours with rosemary, it makes for a delicious brunch, lunch or evening meal and can be enjoyed hot or cold making it ideal for lunch boxes.
The key with this recipe is to make the batter the night before or first thing in the morning.
Chickpea flour is high in protein-containing roughly 20g of protein per 100g gram flour.
We love tofu it is incredibly versatile. We make our recipe for crispy golden tofu repeatedly – tofu infuses with flavour very easily, making it a really useful ingredient to add to all sorts of meals to add that extra protein boost. The tofu has around 8g of protein per 100g.
This is another recipe that we add rice, noodles or eat cold in our packed lunches, you can mix up the vegetables you have with it too and the crispy golden tofu works well as part of a stir fry.
It doesn’t matter what the season is you will always find us making a large batch of our vegan Chilli recipe. There are always batches in the freezer ready to lift out for an emergency meal when you are just too tired to cook but need a comfortingly nutritious meal.
Enjoy in a bowl on its own, over rice, a sweet potato, in a wrap loaded with avocado and tomatoes or with a bowl of potato wedges. It’s seriously good. Craving its rich saucy flavour now just writing this!
Packed full of pulses it is high in protein with pulses having around 10g of protein per 100g.
With all meals, there are other easy ways to add additional protein and make them protein packed plant-based recipes. The simplest is to scatter over chopped nuts and mixed seeds, for example, 3g for 3 whole walnuts, 3g for 6 almonds and 4g for 1 tbsp pumpkin seeds.
So, if you are looking to increase your plant-based protein intake we can definitely suggest including more of these in your recipes and dishes. These are our top 10 protein-rich foods we like to include.
Pumpkin seeds – 32g per 100g
Peanut butter – 25g per 100g
Hemp seeds – 23g per 100g
Almonds – 22g per 100g
Pistachio nuts – 21g per 100g
Flaxseed – 19g per 100g
Tofu – 17g per 100g
Oats – 16g per 100g
Chia seeds – 15g per 100g
Cashew and walnuts 15g per 100g
For more delicious recipe inspiration why not try these –