Gone are the days when Animal proteins were considered a superior source of protein. The World is experiencing a shift in its major source of proteins for health and environmental reasons. In today's world, where health-conscious individuals continually seek ways to optimize their nutrition for sports and daily life, plant based protein has emerged as a superstar. Whether you're a dedicated athlete or just someone interested in maintaining a balanced diet, the benefits of plant based protein cannot be overstated. It's not only great for muscle recovery and overall health but also a more sustainable choice for our planet. In this article, we'll explore five delicious plant based protein-rich recipes that everyone, including athletes and vegans, can enjoy. Let's dive into the world of organic plant protein and vegan plant protein while tantalizing our taste buds.
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Vegan Quinoa Salad with Chickpeas and Tahini Dressing
This vegan quinoa salad is a nutritional powerhouse and a delectable treat for your taste buds. Quinoa, often referred to as a complete protein, contains all nine essential amino acids, making it a fantastic source of plant based protein. Combined with chickpeas, which are rich in protein and fiber, this dish packs a punch in terms of nutrition for sports.
Ingredients:
- 1 cup cooked quinoa
- 1 can of chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 red bell pepper, chopped
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup cherry tomatoes, halved
- 2 tbsp tahini
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the cooked quinoa, chickpeas, cucumber, red bell pepper, red onion, parsley, and cherry tomatoes.
- In a small bowl, whisk together the tahini, lemon juice, and olive oil. Season with salt and pepper to taste.
- Drizzle the dressing over the salad and toss until all ingredients are well coated.
- Serve chilled, and enjoy a delicious, protein-packed meal.
Protein Score
- Quinoa: A 1-cup serving of cooked quinoa typically contains approximately 8 grams of protein.
- Chickpeas (garbanzo beans): A 1-cup serving of cooked chickpeas typically contains approximately 15 grams of protein.
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Protein-Packed Vegan Lentil Chili
Lentils are a fantastic source of plant based protein and a staple ingredient in many vegan and vegetarian dishes. This vegan lentil chili is not only rich in protein but also loaded with essential nutrients.
Ingredients:
- 1 cup dried green or brown lentils
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 can of diced tomatoes
- 1 can of black beans, drained and rinsed
- 1 can of kidney beans, drained and rinsed
- 2 cups vegetable broth
- 2 tbsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
Instructions:
- In a large pot, sauté the onion and garlic until fragrant and translucent.
- Add the red and green bell peppers and cook for a few minutes until they soften.
- Stir in the lentils, diced tomatoes, black beans, kidney beans, vegetable broth, chili powder, cumin, salt, and pepper.
- Bring the mixture to a boil, then reduce the heat and let it simmer for about 25-30 minutes or until the lentils are tender.
- Serve hot, garnished with fresh cilantro, avocado, or vegan sour cream if desired.
Major Protein components:
- Green Lentils: A 1-cup serving of cooked green lentils typically contains about 18 grams of protein.
- Black Beans: A 1-cup serving of cooked black beans typically contains around 8.8 grams of protein.
- Kidney Beans: A 1-cup serving of cooked kidney beans typically contains approximately 14 grams of protein.
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Organic Plant Protein Smoothie Bowl
Smoothie bowls are not only delicious but also a fantastic way to incorporate organic plant protein into your diet. With the right ingredients, you can create a delightful breakfast or post-workout meal.
Ingredients:
- 1 frozen banana
- 1/2 cup organic plant protein powder (pea, hemp, or brown rice)
- 1 cup soy milk (or any plant based milk of your choice)
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tbsp almond butter
- Toppings: sliced bananas, chia seeds, granola, and fresh berries
Instructions:
- In a blender, combine the frozen banana, organic plant protein powder, almond milk, mixed berries, and almond butter.
- Blend until smooth and creamy.
- Pour the smoothie into a bowl and add your favorite toppings like sliced bananas, chia seeds, granola, and fresh berries.
- Enjoy your organic plant protein smoothie bowl as a satisfying and nutritious meal.
Major Protein components:
- Organic Plant Protein powder- ½ scoop of protein powder should provide 11 gms of proteins.
- Soy Milk: 1 Cup of soya milk will provide between 6-8 gms of proteins
- Almond Butter:2 Tbsp of almond butter would give around 6.8 grams of protein.
- Toppings:- Chia seeds, Banana, granola, and fresh berries would provide an additional 3-4 gms of proteins.
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Vegan Chickpea Curry
Chickpeas, also known as garbanzo beans, are a versatile source of vegan plant protein. This vegan chickpea curry is not only protein-rich but also full of flavor and warm spices, making it a comforting meal option.
Ingredients:
- 2 cans of chickpeas, drained and rinsed
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can of diced tomatoes
- 1 can of coconut milk
- 2 tbsp curry powder
- 1 tsp turmeric
- 1 tsp cumin
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a large pan, sauté the chopped onion and garlic until softened and aromatic.
- Add the chickpeas, diced tomatoes, coconut milk, curry powder, turmeric, cumin, salt, and pepper.
- Simmer the mixture for about 20-25 minutes, allowing the flavors to meld together and the curry to thicken.
- Serve over cooked rice or with naan bread, and garnish with fresh cilantro.
Major Protein components:
- Chickpeas (garbanzo beans): A 1-cup serving of cooked chickpeas typically contains approximately 15 grams of protein.
- Coconut Milk: A 1-cup of coconut milk typically contains 5 grams of protein.
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Plant Based Protein-Packed Stuffed Bell Peppers
Stuffed bell peppers are a satisfying and nutritious meal that can be adapted for vegans. The filling for these peppers combines quinoa and black beans, providing a double dose of plant based protein.
Ingredients:
- 4 large bell peppers, any color
- 1 cup quinoa, cooked
- 1 can of black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen)
- 1 cup diced tomatoes
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper to taste
- Vegan cheese for topping (optional)
Instructions:
- Preheat the oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds and membranes.
- In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, chili powder, cumin, salt, and pepper.
- Stuff the bell peppers with the quinoa mixture and place them in a baking dish.
- Cover the dish with foil and bake for 25-30 minutes.
- If desired, remove the foil, top with vegan cheese, and bake for an additional 5-10 minutes until the cheese is melted and bubbly.
- Serve hot, and enjoy these protein-packed stuffed bell peppers.
Major Protein components:
- Quinoa: A 1-cup serving of cooked quinoa typically contains approximately 8 grams of protein.
- Black Beans: A 1-cup serving of cooked black beans typically contains around 8.8 grams of protein.
- Vegan Cheese: 1 serving of vegan cheese may provide between 3-5 gms of protein.
Wrapping Up
Plant based protein is not only essential for athletes looking to optimize their nutrition for sports, but it's a wise choice for anyone seeking a healthy and sustainable diet. These five delicious recipes demonstrate that plant based protein can be both nutritious and incredibly flavorful. Whether you opt for organic plant protein or vegan plant protein, these recipes are sure to satisfy your taste buds while nourishing your body. So, go ahead and enjoy!
References
https://www.chicagosfoodbank.org/wp-content/uploads/2017/11/LentilsOnePager_ENG.pdf
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=16139-1
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