Ever wonder if you can get enough nutrition/protein from vegetarian dishes? Have
you been trying to get enough protein while being on a vegetarian diet?
High-protein vegetarian meals are often delicious and can be enjoyed by the whole family.
There are fun and creative delicacies that you can try and make at home.
Meat eaters are often astounded by some things about the vegetarian way of life. They quite commonly wonder about nutritional deficiency – particularly a deficiency in protein. Meat offers a vast array of nutrients and high levels of protein (often necessary for sustaining the human body).
It is even more important for those with active lifestyles like athletes or gym-goers. However, many will be surprised to find that there are plenty of options for vegetarian-friendly food and ingredients that are packed with protein. Yes, vegetarians can get enough protein in their meals too.
What’s more, these vegetarian protein meals are often delicious and can be enjoyed by the whole family!
Here are a few great examples.
Protein Power Balls
These round, savory treats are powerful testaments to how protein-packed vegetarian fare can be. They’re chewy, sweet, and delectable. What’s more, since they taste like tasty balls of fudge, kids can get into them. In essence, protein power balls are made up of a nutritious combination of hemp seeds, sunflower seeds, and pumpkin seeds.
– 1/2 a cup of pumpkin seeds
– 1/2 a cup of coconut flour (or 3/4 cup of rolled oats as an alternative)
– 1 and 1/2 cups of pitted dates
– 1/4 cup sunflower seeds
– 1/3 cup hemp seeds
– 3 tablespoons of cocoa powder
– 2 to 3 tablespoons of chocolate protein powder
– 1/4 a teaspoon of salt and 1 teaspoon of pure vanilla extract.
Dump all the seeds into a food processor and throw in the coconut flour as well. Process all of them down until the mixture is fine and crumbly. After that, add the dates and process that into the mix as well. Add the remaining ingredients into the processor until the whole mixture turns into a ball. After a few minutes, pull out small spoonfuls from the final batch and roll them into balls until you have about 28 balls in total.
Who doesn’t love burgers? Meat-eaters aren’t the only ones that get to enjoy these delicious classic Western delicacies. Some of the tastiest burgers out there don’t have any meat on them at all! They also have a ton of protein if done right. You probably won’t even need a food chopper for this recipe.
Get your hands on about:
– 200g of firm tofu
– 200g of okara (or 200g of bread crumbs as an alternative, otherwise 200g of tempeh)
– 100g of tapioca starch
– 20ml of mirin (the substitute for 2 eggs)
– Besan flour to coat the burgers.
Blitz the okara, tofu, and tapioca starch in a food processor thoroughly until the entire mixture looks like bread crumbs. Then, start mixing the rest of the ingredients in a bowl and form patties by hand that is about 15mm thick. Coat each one with besan flour and fry them up on low heat.
Chocolate Chia Pudding
Who says that vegetarian meals for kids have to be boring? Yet another dessert option, the chocolate chia pudding, is rich in protein and delicious for afters accompanied by a huge vegetarian meal. If you have kids, they’re probably going to love this one.
For this one, try and get your hands on:
– A cup of chocolate soy or almond milk
– 1 and 1/2 tablespoons of cocoa powder
– 3 tablespoons of chia seeds
– 1/2 a teaspoon of pure vanilla extract
– 2 to 3 tablespoons of shredded coconut
– 1/8 teaspoons of sea salt
Put these ingredients in a blender and blend them for a minute or more until the pudding is thick, and the seeds are pulverized thoroughly. Transfer the whole thing to a dish and add in other condiments if suitable.
Cheesy Sweet Potato White Bean Bake
This meatless dish has lots of soothing flavors but is packed with nutritious ingredients.
– 1 tablespoon olive oil
– 1/2cup low-sodium chicken (or vegetable) stock
– 2 ounces goat cheese
– 2 ounces grated Parmesan
– 2/3 cup canned white beans, rinsed, drained, and lightly mashed
– 2 tablespoons nutritional yeast flakes
– 1 teaspoon fresh chopped sage
– 4 Swiss chard leaves, thinly sliced
– 3 medium sweet potatoes, cut into 1 1/2-inch cube.
Heat stock, goat cheese, olive oil, Parmesan, sage, and yeast in a large, oven-proof skillet over medium heat. Cook, stirring, until the cheese melts, creating a sauce. Then add white beans, sweet potatoes, and Swiss chard. Toss to coat, and then arrange in an even layer. Bake until sweet potatoes are cooked through for 45 to 50 minutes.
Enjoy easy vegetarian meals but wonder if you can get enough nutrition/protein from vegetarian dishes? Have you been trying to get enough protein while being on a vegetarian diet? There are fun and creative high protein vegetarian meals that you can try and make at home with your family.
You might even find vegetarian keto meals among the options out there. If you have experience with any of the recipes mentioned earlier (or if you have another recipe or tip to share), leave a comment below.
About the Author:
Malcolm Cano has been writing all about Food & Kitchen related topics for 2 years. As a dad, he really appreciates making parenting easier with his tips. Also, he had a lot of home improvement ideas to share. Malcolm specializes in plant-based diets. Besides nutrition, Malcolm is also a physical exercise enthusiast who believes that diet and exercise go hand in hand for a healthy body and mind.