Where do you get your protein?

If you’ve been vegan for longer than ten seconds, you’ve encountered the pesky protein question. For some reason, most of us grow up thinking that protein only comes from meat. Of course, that couldn’t be further from the truth, as protein can be found in great abundance in the beans, grains, and yes, vegetables.

The High Protein Vegan Cookbook

In her new book The High Protein Vegan Cookbook, Ginny Kay McMeans not only explains a where vegans get their protein, she also explains how to build muscle, how to lose weight, and what the best foods to eat to achieve a strong, healthy body. Ginny dispels protein myths, and clarifies how much of it we actually need – which isn’t as much as most people think!  She gives the lowdown on tofu, tempeh, and seitan, too. She’s also included a handy chart with common foods and how much protein a serving size contains.

And of course, there are recipes. The High Protein Vegan Cookbook contains 125 mouthwatering recipes for high-protein meals. These dishes will take you from breakfast all the way through to dinner, with snacks, appetizers, salads, soups, and sandwiches included. You’ll find such scrumptious recipes as Black Bean Tempeh Nachos with Cashew Cheese, Southwest Scramble Breakfast Burrito, Portobello Mushroom Gyro, and Slow Cooker Seitan Bourguignon. These recipes are all made with whole-food ingredients that can easily be found in just about any grocery store. There isn’t a speck of protein powder in sight!

Ginny has also included a chapter dedicated to making seitan, and it’s much easier to do than you might think. In no time at all, you’ll be cooking up Slow Cooker Maple Breakfast links, Steamed Seitan Smoky Nuggets, and Pressure Cooker Thai Nuggets.

5.0 from 1 reviews

Amazing Lentil Energy Balls

 

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What?! Lentil balls as a sweet protein snack, you say? Yes, it’s possible. They’re sweetened just right—try them once and you’ll be craving them forever. No kidding!

Author: Ginny Kay McMeans

Yield: 9 servings

Ingredients

• ½ cup lentils
• ½ cup dairy-free chocolate chips
• 2 cups quick-cooking oats
• ¼ cup sunflower seed kernels
• ¼ cup raw shelled hempseed
• ¼ cup unsweeted shredded coconut
• ½ cup almond butter
• ½ cup maple syrup

Instructions

1. Rinse and drain the lentils. Place 1 cup water and
2. the lentils in a medium-large saucepan. Bring to
3. a boil over high heat. When the water comes to a
4. boil, turn down to medium high and cook for 20
5. to 25 minutes or until the lentils are tender. All the
6. water should be absorbed. Set aside to cool.
7. Add the chocolate chips, oats, sunflower seeds,
8. hempseed, and coconut in a large bowl. Mix in
9. the cooled lentils. Add almond butter and maple
10. syrup. Mix well. Form into thirty-six balls and
11. place in a glass container with a lid.
12. Refrigerate for about 30 minutes. Store in the
13. refrigerator for up to 5 days or freeze for up to
14. months.

Notes

Recipe from The High Protein Vegan Cookbook by Ginny Kay McMeans. Reprinted with permission.

3.5.3226

Other recipes from The High Protein Vegan Cookbook include:

• Three Layer Tacos with Kale Slaw
• Fried Tofu with Hoisin and Peanut Sauce Noodles
• Vegan Peanut Butter Bars
• Lemon Strawberry Protein Muffins
• Chickpea Salad Crostini

Review reprinted from Dianne’s Vegan Kitchen with permission.

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French Lentil Salad Bowl with Sweet Peppers and Basil

 

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Lentils provide a substantial base and plenty of plant-based protein, while the veggies and flavorings add zing to this satisfying salad. I love to serve this inviting dish as the main event for a casual luncheon or light supper, served with crusty whole grain bread or crackers on the side.

Author: Laura Theodore

Yield: 4 servings

Ingredients

SALAD

• 4 cups cooked French green lentils, well chilled (note)
• ⅔ cup diced sweet onion
• 1 medium red sweet bell pepper, seeded and chopped
• 1 large avocado, peeled, pitted and chopped
• ½ cup chopped fresh basil
• 
  

DRESSING

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons freshly squeezed lemon juice
• 1 teaspoon chili powder
• ½ teaspoon sea salt

Instructions

1. Put all of the salad ingredients into a large bowl and gently stir to combine. Put all of the dressing ingredients into a small bowl and whisk to combine. Pour dressing over salad and gently stir to combine. Spoon into bowls and serve at room temperature, or cover and refrigerate for up to 2 hours and served cold.

Notes

Chef’s Note: Lentils don’t need to be presoaked, but make sure to check for small stones before preparing, and be certain to rinse them well. To cook the lentils, put 4 cups water with 2 cups lentils into a large saucepan and bring to a boil over medium-high heat. Decrease the heat to low, cover and cook for 35 to 40 minutes, stirring occasionally, adding more water if the pan becomes dry. The lentils are done when they are soft (they do not need to absorb all of the water). Drain off any excess water in a fine meshed strainer.

3.5.3226

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Vegan Richa's Red Curry Soup with Lentils

 

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Serve this very slurp-able ed Curry Soup with large soup spoons. For a brothy soup, add more coconut milk or water.

Author: Richa Hingle

Yield: 4 servings

Ingredients

• ½ cup (95g) red lentils, picked over, rinsed, and drained
• 3¼ cups (780ml) water, divided
• 1 teaspoon organic safflower or other neutral oil
• ¾ cup (90g) coarsely chopped onion
• 4 cloves garlic, finely chopped
• 1 (1/2-inch [1cm]) knob fresh ginger, peeled and minced or grated
• 3 tablespoons (45g) red curry paste
• 2½ to 3½ cups (250 to 350g) thinly sliced bell pepper (any color), carrots, or zucchini (or small cauliflower or broccoli florets)
• 1 (13.5-ounce [400ml]) can full-fat coconut milk
• 1 teaspoon salt
• 1½ tablespoons (18g) raw sugar or other sweetener
• ¼ teaspoon cayenne
• Zest of 1 lime
• 1 teaspoon fresh lime or lemon juice
• ½ cup (20g) loosely packed fresh Thai basil or sweet basil
• ¼ cup (10g) coarsely chopped fresh cilantro, divided (optional)
• Fresh lemon wedges, for garnish

Instructions

1. Combine the lentils with 2½ cups (600ml) of the water in a small saucepan over medium heat. Cook the lentils for 13 to 15 minutes, or until they are al dente, stirring once halfway through the cooking time. Drain the lentils and set aside.
2. Meanwhile, heat the oil in a large saucepan over medium heat. Add the onion, garlic, and a pinch salt and cook until the onion is translucent, about 4 minutes. Add the ginger and red curry paste and stir to combine. Cook the mixture for 1 to 2 minutes, until the paste is fragrant. Add the bell pepper and a splash of water and cook for 5 minutes.
3. Add the milk, remaining ¾ cup (180ml) water, salt, sugar, cayenne, lime zest, and lime juice and stir to combine. Add the cooked lentils and bring the mixture to a rolling boil, 6 to 7 minutes. Taste and adjust the seasonings. Reduce the heat to low. Add the Thai basil and 2 tablespoons (6g) of the cilantro (if using) and stir to combine. Cover the saucepan and simmer for a few minutes, until the vegetables are cooked through and the flavors meld. Garnish with the remaining cilantro and lemon wedges and serve.

Notes

Variations: Add some smooth peanut butter and curry powder for a Massaman-style soup. Add 10 ounces (284g) cubed firm or extra-firm tofu instead of cooked lentils.

From Vegan Richa’s Everyday Kitchen copyright © 2017 by Richa Hingle. Used by permission Vegan Heritage Press.)

3.5.3226

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Grilled Kale Salad with Spicy Lentils

Ingredients:

• 1 pound lacinato (Tuscan) kale
• 1 bunch (about 6) scallions, root ends trimmed
• 1 cup coconut milk (full fat or reduced fat)
• 2 tablespoons freshly squeezed lime juice
• Pinch of salt
• 1 tablespoon red wine vinegar
• 2 tablespoons Sriracha
• 1 1/2 cups cooked canned lentils, drained and rinsed
• 1 red onion, diced
• 1 pint cherry or grape tomatoes, sliced in half
• 1/4 cup toasted, chopped almonds
• Lime wedges, for garnish

Preparation:
Trim away the tough bottom inch from each stem of kale and discard. Slice the stems into 3-inch-long sections. Transfer to a bowl and add the scallions. Pour in the coconut milk and lime juice, add a pinch of salt, and massage the kale and scallions just enough to coat them with dressing. Preheat a cast-iron grill pan over high heat.

Remove only the kale from the bowl and grill it for about 30 to 45 seconds, flipping once, until it is tender and perhaps slightly charred. Transfer to a dish. Grill the scallions for about 1 to 2 minutes, transfer to a cutting board, and slice into bite-size pieces when just cool enough to handle.

In the bowl with the leftover coconut lime dressing, whisk in the vinegar and Sriracha. Add the lentils, onion, tomatoes, and almonds and toss to coat with the dressing. Mound the lentil mixture in individual serving dishes, arrange the kale and scallions on top, and serve with lime wedges.

From Salad Samurai by Terry Hope Romero. Reprinted with permission from Da Capo Lifelong, © 2014

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