High Protein Vegan Meals Recipe
This recipe is my go-to because it’s a protein-packed, vibrant bowl of flavors that makes eating healthy feel like a treat rather than a chore. I love how the combination of crispy tofu, creamy avocado, and tangy lemon dressing brings both satisfaction and a burst of freshness to every bite!
I adore creating dishes that are nutritious and delicious, and this high-protein, vegan meal is just that. Filled with the wholesome goodness of quinoa, chickpeas, and firm tofu, it’s a protein-packed powerhouse.
I love to throw in fresh spinach and cherry tomatoes when I make it, for a burst of color and nutrients. The combination of olive oil, lemon juice, and smoked paprika pulls everything together marvelously.
And it’s a salad. Can’t beat a salad for some semblance of healthiness, am I right?
Ingredients
Quinoa:
It is a nutritious base for any meal, featuring a complete protein that supplies all nine essential amino acids.
High in fiber and gluten-free, it offers a delightfully dense texture.
Chickpeas:
Chickpeas are abundant in protein and fiber, which helps to ensure that you feel full and are satisfied after eating them.
They also contain an impressive array of vitamins and minerals.
Tofu:
A vegan dietary staple, delivering a protein that is high-quality and plant-based.
Its versatility allows it to take on a multitude of flavor profiles.
Spinach:
This leafy green is high in nutrients but low in calories, packing a punch of iron, vitamins A and C, and antioxidants.
Avocado:
Delivers heart-healthy monounsaturated fats and a silky-smooth consistency.
It’s likewise abundant in both potassium and dietary fiber.
Ingredient Quantities
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 cups spinach, chopped
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1 red bell pepper, diced
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons soy sauce or tamari
- 1 tablespoon nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions
1. In a pot of medium size, put together the quinoa and water or vegetable broth. Set the pot over high heat and bring everything to a boil. Once boiling, reduce the heat to low, cover the pot, and allow it to simmer for 15 minutes. Afterward, check to make sure the liquid is absorbed and the quinoa has a fluffy consistency.
2. Cook the quinoa. Meanwhile, in a large skillet over medium heat, composite 1 tablespoon of olive oil.
3. The tofu cubes should be placed in the skillet and cooked until they are golden brown on all sides, which will take about 8-10 minutes. Once the tofu is properly cooked, it can be removed from the skillet and set aside.
4. In the same frying pan, add the last tablespoon of olive oil and the red bell pepper. Cook for 3-4 minutes until the bell pepper starts to become tender.
5. Add the chickpeas, soy sauce, smoked paprika, garlic powder, and a pinch of salt and pepper. Stir well and cook for another 5 minutes.
6. Add the chopped spinach and stir. Cook until wilted, about 1-2 minutes.
7. Reinsert the prepared tofu into the skillet, blending it with the mixture of vegetables and chickpeas.
8. In a big bowl, mix together the finished quinoa, the mixture of tofu and other ingredients, the small tomatoes, and the diced avocado.
9. In a small bowl, together whisk the lemon juice and nutritional yeast. Pour this dressing over the mixture of quinoa and vegetables, and stir gently to combine.
10. If additional salt and pepper are needed, you can adjust the seasoning. Then serve your protein-packed, vegan dish warm or at room temperature. Enjoy!
Equipment Needed
1. Medium-sized pot with lid
2. Large skillet or frying pan
3. Cooking spoon or spatula
4. Chef’s knife
5. Cutting board
6. Small bowl
7. Whisk
8. Measuring cups
9. Measuring spoons
10. Large mixing bowl
FAQ
- Can I make this recipe gluten-free?Definitely use tamari instead of soy sauce to keep the recipe gluten-free.
- What can I use instead of spinach?You can substitute with any leafy green you prefer, such as kale or another green of your choice.
- How do I press tofu?Remove excess moisture from the block of tofu by wrapping it in a clean towel and placing a heavy object (like a skillet) on top for about 20 minutes.
- Can I prepare this meal in advance?Indeed, this dish can be made a day in advance and kept in the refrigerator. But add the avocado just before serving to keep it fresh.
- Is there an alternative to nutritional yeast?Add a cheesy flavor with nutritional yeast; if you do not have it, skip it or use a bit more smoked paprika.
- How should I store leftovers?Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Substitutions and Variations
Use farro or brown rice instead of quinoa.
Replace chickpeas with black beans or lentils.
Instead of using tofu, try tempeh or seitan for a different texture.
Swap kale for spinach for a heartier option.
Nutritional yeast can be exchanged for a small amount of vegan parmesan to achieve a cheesy flavor.
Pro Tips
1. Press the Tofu Well: Before cubing the tofu, ensure you press it well to remove excess moisture. This allows the tofu to absorb more flavor and become crispier when cooked.
2. Toast Quinoa for Added Flavor: Before adding the quinoa to the pot, toast it in a dry pan for a few minutes until it starts to pop. This enhances the nutty flavor of the quinoa.
3. Add Fresh Herbs: To elevate the dish, consider adding fresh herbs like cilantro or parsley when mixing the final ingredients. This adds a fresh, vibrant flavor.
4. Use High-Quality Olive Oil: Since olive oil is a primary ingredient for cooking the tofu and vegetables, use a high-quality extra virgin olive oil for the best flavor.
5. Adjust Dressing Consistency: If you like a creamier dressing, whisk in a tablespoon of tahini or a small amount of blended avocado with the lemon juice and nutritional yeast to create a richer texture.
High Protein Vegan Meals Recipe
My favorite High Protein Vegan Meals Recipe
Equipment Needed:
1. Medium-sized pot with lid
2. Large skillet or frying pan
3. Cooking spoon or spatula
4. Chef’s knife
5. Cutting board
6. Small bowl
7. Whisk
8. Measuring cups
9. Measuring spoons
10. Large mixing bowl
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 cups spinach, chopped
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1 red bell pepper, diced
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons soy sauce or tamari
- 1 tablespoon nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
1. In a pot of medium size, put together the quinoa and water or vegetable broth. Set the pot over high heat and bring everything to a boil. Once boiling, reduce the heat to low, cover the pot, and allow it to simmer for 15 minutes. Afterward, check to make sure the liquid is absorbed and the quinoa has a fluffy consistency.
2. Cook the quinoa. Meanwhile, in a large skillet over medium heat, composite 1 tablespoon of olive oil.
3. The tofu cubes should be placed in the skillet and cooked until they are golden brown on all sides, which will take about 8-10 minutes. Once the tofu is properly cooked, it can be removed from the skillet and set aside.
4. In the same frying pan, add the last tablespoon of olive oil and the red bell pepper. Cook for 3-4 minutes until the bell pepper starts to become tender.
5. Add the chickpeas, soy sauce, smoked paprika, garlic powder, and a pinch of salt and pepper. Stir well and cook for another 5 minutes.
6. Add the chopped spinach and stir. Cook until wilted, about 1-2 minutes.
7. Reinsert the prepared tofu into the skillet, blending it with the mixture of vegetables and chickpeas.
8. In a big bowl, mix together the finished quinoa, the mixture of tofu and other ingredients, the small tomatoes, and the diced avocado.
9. In a small bowl, together whisk the lemon juice and nutritional yeast. Pour this dressing over the mixture of quinoa and vegetables, and stir gently to combine.
10. If additional salt and pepper are needed, you can adjust the seasoning. Then serve your protein-packed, vegan dish warm or at room temperature. Enjoy!