High-protein Vegan Meals For The Science Guy
High-protein Vegan
Meals For The Science Guy
Ingredients:
1 red onion-
chopped
2 tablespoons
olive oil
1/2 teaspoon
coriander seeds
1 tablespoon
ground cumin
400g tin chopped
tomatoes in juice
400ml vegetable
stock (warmed) 250g cooked kidney beans (or 200g tinned, drained and rinsed) or
1x410g can kidney beans in chilli sauce (such as Goya Kidney Beans in Chili
Sauce) - I've used the latter in order to make this recipe vegan. If using the
former, soak them overnight in cold water before cooking for at least 7 hours
on a low heat to make them more digestible. Sometimes jars of pre-cooked beans
are available to purchase in shops and supermarkets, which works out much more
expensive, but means less time has to be spent prepping the food.
Cookie Dough
Protein Bars
Ingredients:
1 1/2 cups almond
flour 1/2 teaspoon baking soda 1/4 cup unsweetened cocoa powder 1/2 teaspoon
salt 2 egg whites, lightly beaten 3 tablespoons granulated sweetener or coconut
sugar 6 packets (about 1 tablespoon) unflavored gelatin powder or 2 teaspoons
stevia extract, combined with a few drops of water if you like more sweetness.
I use the latter. 100g mixture of chocolate chips and coconut flakes for
topping (optional) - I've used Adventur-Art's Cookie Dough Protein Bars which
are very tasty, and came in at 7 g of protein per bar. This recipe makes 3 x
12-bar packets.
Teriyaki Tofu Stir
Fry
Ingredients: 1/2
cup low sodium soy sauce 1/4 cup cold water 3 tablespoons rice vinegar 2
tablespoons honey 2 teaspoons sesame oil (garnish) 4 cloves garlic - minced (1
tablespoon) 1 pound extra-firm tofu, sliced into thin strips 8 ounces snow peas
1 red bell pepper - seeded and cut into matchsticks (about 2 cups) 1 small
onion, thinly sliced (about 1/4 cup) The other ingredients are not necessary
but can be added if desired. I have used broccoli slaw for the slaw, which is
usually available in supermarkets.
I have found that
cooking tofu with fresh vegetables gives it a taste that would otherwise take
hours to achieve using only sauces and spices. Also, the tofu absorbs more of
the marinade and becomes more tender each time.
To cook the
stir-fry: Heat a large skillet over medium heat.
Fall Farro Protein
Bowl
Ingredients: 2
tablespoons olive oil salt 1/2 teaspoon ground cinnamon 4 cloves garlic, minces
1 pound farro fresh thyme leaves 2 cups water or vegetable stock 3 zucchini,
spiralized into ribbons 2 cups baby spinach (or to taste) 1/8 cup pumpkin seeds
2 tablespoons nutritional yeast 1 tablespoon apple cider vinegar 1/4 cup
chopped walnuts (optional) 1/4 cup almond flour 1/8 teaspoon red pepper flakes
I have used white
miso paste for the dish, which adds a delicious flavour and makes it more
nutritionally dense.
Ingredients: 2
carrots, thinly sliced 1 onion, finely chopped 1 tablespoon olive oil 2 cloves
garlic, minced 3 cups low sodium vegetable stock 5 cups water 1/2 teaspoon
ground cumin 3/4 teaspoon ground turmeric ½ tsp. lime zest (or lemon zest)
Salt and pepper to taste 4 dashes hot sauce (optional) 2 dashes Worcestershire
Sauce (optional) ¼ cup fresh cilantro leaves 8 ounces dry brown lentils - I've
used the canned variety as it is more readily available in supermarkets. If you
want to use dry lentils that need cooking then soak them overnight and submerge
them in cold water for at least an hour before
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