Shifting from non-vegetarian to vegetarian or vegan diets can be difficult. An unbalanced vegetarian diet can lead to protein and vitamin deficiency. But the key factor here is including an array of different vegetarian ingredients to your meal so as to provide an adequate supply of nutrients to the body. By incorporating various vegan constituents like lentils, chickpeas, tofu, kale, broccoli, chickpeas, spinach, soy milk, etc can assist you in fulfilling nutritional needs without having to indulge in non-vegan options. Here are two healthy vegetarian meals recipes that provide 18 grams of proteins per serving. Both these dishes are simple to cook, healthy and delicious to taste.
Peanutty Quinoa Bowls With Baked Tofu
Prep Time: 5mins
Cooking Time: 15mins
- ½ cup quinoa
- 1 small red pepper, diced and seeded
- 1 small broccoli crown, broken in florets
- Salt and pepper to taste
- 1 tsp olive oil
- 2 tbsp peanut butter
- 1 tbsp fresh lime juice
- ½ tsp ginger, freshly grated
- 1 tbsp water
- 2 tsp roasted peanuts, chopped
- 4 slices of baked tofu
Method Of Preparation
- Cook quinoa in vegetable broth or water according to the instructions written on the package. While quinoa cooks, heat olive oil on medium-high heat in a skillet. Add red pepper and cook for 2-3 mins or until soft. Transfer to another bowl. Add broccoli along with 2 tsp water. Cover and steam for 2-3 mins or until tender. Transfer to the red pepper bowl.
- Whisk peanut butter, lime juice, tamari, ginger, water, and sugar together in a bowl. Once quinoa is ready, transfer to the bowl of veggies. Add the peanut butter mixture and toss the quinoa and veggies together. Season with pepper and salt according to your taste. Divide quinoa between two bowls and garnish with two slices of tofu along with chopped peanuts.
Prep Time: 5-6mins
Cooking Time: 1 hour
- 1 tsp sunflower oil
- 1 cup carrots, shredded
- ½ cup bulgur, rinsed
- 2 jalapenos, chopped, seeded, steamed
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 tbsp ground cumin
- 1 ½ cups tomato sauce
- 2 tbsp chili powder
- 1 ½ can (15 ounces) black beans, rinsed and drained
- 1 can (15 ounces) kidney beans, rinsed and drained
- Fresh cilantro, chopped (optional)
Method Of Preparation
- Heat oil in a large pot or dutch oven on medium-high setting. Add carrots, onions, jalapeno and saute while stirring consistently for 5 mins or until onion is translucent. Next, add garlic and sauté again for a minute. Add cumin, bulgur, chili powder, and stir. Combine well.
- Stir in beans, tomato sauce, and tomatoes. Bring to boil and reduce heat. Cover, simmer and stir occasionally for next hour or until beans are tender and properly cooked. Press the bean between your fingers to check once cooled. Season with pepper and salt according to your taste. Garnish with cilantro if desired. Serve hot.
Tip- You can change the amount of jalapeno according to your preference.