Protein Recipes

5 Best Vegetarian Protein-Based Recipes To Build That Lean Muscle Mass

Vegetarians are usually out of luck when it comes to protein-based food to build lean muscle mass. We are either stuck with tasteless protein bars and shakes or some sort of…legumes? Yeah, no. Fret not vegans, we’ve got you covered with some amazing vegetarian protein-based recipes which you can make right away to get your protein fix in for that lean and sexy muscle mass.

Tomato and Chickpea Curry

Ingredients

  • 1 tbsp olive oil
  • 2 onions (finely sliced)
  • 2 garlic cloves (crushed)
  • 1 tsp garam masala
  • 1 tsp turmeric
  • 1 tsp ground coriander
  • 400 g plum tomatoes
  • 400 ml coconut milk
  • 400 g chickpeas (drained and rinsed)
  • 2 large tomatoes (quartered)
  • ½ small pack coriander (roughly chopped)
  • cooked basmati rice (to serve)

Instructions

  1. Heat the oil in a large pan and add the onions. Cook until softened, about 10 mins.
  2. Add the garlic and spices, and stir to combine. Cook for 1-2 mins, then pour in the canned tomatoes, break up with a wooden spoon and simmer for 10 mins.
  3. Pour in the coconut milk and season. Bring to the boil and simmer for a further 10-15 mins until the sauce has thickened.
  4. Tip in the chickpeas and the tomatoes, and warm through. Scatter over the coriander and serve with fluffy rice.

Kidney Bean and Coconut Curry

Ingredients

  • 2 cups dried kidney beans (soaked in water overnight)
  • 2 tbsp vegetable oil
  • 2 medium red onions (chopped)
  • 2 medium tomatoes (chopped)
  • 2 cups coconut milk
  • 1 tsp ground cardamom
  • 2 cloves garlic (crushed)
  • 1 tbsp yellow curry powder
  • 1 medium jalapeño (seeded and finely chopped)
  • Salt
  • 2 tbsp fresh cilantro (coarsely chopped)
  • cooked basmati or jasmine rice (for serving)

Instructions

  1. Drain and rinse the soaked kidney beans.
  2. Fill a large saucepan with enough water to cover the kidney beans and bring to a boil. Add the beans and simmer over low heat until tender, about 1 hour. Drain and set aside.
  3. Heat the oil in the same saucepan over medium heat until shimmering.
  4. Add the onion and cook, stirring occasionally, until softened, 3 to 4 minutes.
  5. Add the tomatoes and cook for 4 to 5 minutes.
  6. Add the reserved kidney beans, coconut milk, cardamom, garlic, curry powder, and jalapeño.
  7. Season with salt, stir to combine, and simmer over low heat for 20 minutes.
  8. Garnish with the cilantro and serve with rice.

Quinoa Pancakes

Ingredients

  • 1 1/2 cups water
  • 3/4 cup quinoa (rinsed)
  • 2 garlic cloves (minced)
  • 1/4 tsp salt
  • 2 large egg whites
  • 1/2 cup parmesan cheese (freshly grated)
  • 1/2 tsp dried basil
  • 1/4 tsp freshly ground pepper
  • 4 tsp extra-virgin olive oil (divided)
  • 6 cups baby spinach leaves
  • 1 cup salsa (optional)

Instructions

  1. In a saucepan, heat water to boiling. Add quinoa, garlic, and salt. Simmer, covered (10 minutes). Uncover and cook 2 minutes longer until dry. Transfer to large bowl; cool.
  2. Preheat the oven to 350°.
  3. Stir egg whites, Parmesan, basil, and pepper into quinoa.
  4. In a nonstick skillet, heat 2 tsp oil over medium heat. Using 1/4-cup measure, make 4 quinoa pancakes; flatten. Cook until golden (2 minutes per side). Transfer to a baking sheet. Repeat with remaining oil and quinoa.
  5. Bake pancakes 5 minutes until heated through. Serve on spinach, with salsa if desired.

Farro and Spinach Salad

Ingredients

  • 1 medium grapefruit
  • 1 tbsp olive oil
  • salt
  • pepper
  • 2 cups packed baby spinach
  • 2/3 cup cooked farro
  • 2 oz goat cheese (crumbled)

Instructions

  1. Remove skin and pith from grapefruit.
  2. Working over a bowl, separate grapefruit segments. Squeeze any remaining juice into bowl. Transfer segments to another bowl and set aside.
  3. Add olive oil to juice, season with salt and pepper, and whisk vigorously to make a vinaigrette.
  4. Add spinach, farro, and grapefruit segments and toss to coat. Top with goat cheese.

Winter Lentil Soup

Ingredients

  • 1 tbsp olive oil
  • 4 leeks (white and light green parts, cut into 1/4-inch-thick half-moons)
  • 1 28 oz can whole tomatoes (drained)
  • 2 sweet potatoes (peeled and cut into 1/2-inch pieces)
  • 1 bunch kale (thick stems removed and leaves cut into 1/2-inch-wide strips)
  • 1/2 cup brown lentils
  • 1 tbsp fresh thyme
  • kosher salt and black pepper
  • 1/4 cup parmesan grated

Instructions

  1. Heat the oil in a large saucepan or Dutch oven over medium heat. Add the leeks and cook, stirring occasionally, until they begin to soften, 3 to 4 minutes.
  2. Add the tomatoes and cook, breaking them up with a spoon, for 5 minutes.
  3. Add 6 cups water and bring to a boil. Stir in the sweet potatoes, kale, lentils, thyme, 1 ½ teaspoons salt, and ¼ teaspoon pepper.
  4. Simmer until the lentils are tender, 25 to 30 minutes.
  5. Spoon into bowls and top with the Parmesan, if using.

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