1. Lentils
Rich in protein, lentils can be used in soups, stews, salads, or as a meat substitute in dishes like lentil burgers or tacos.
Lentil Soup Recipe
- Sauté diced onions, carrots, and celery in olive oil until softened.
- Add minced garlic, cumin, and coriander, cooking for another minute.
- Stir in 1 cup of dried lentils, 4 cups vegetable broth, and diced tomatoes.
- Bring to a boil, then simmer until lentils are tender.
- Season with salt, pepper, and a squeeze of lemon juice.
2. Chickpeas (Garbanzo Beans)
Versatile and protein-packed, chickpeas are great in hummus, curries, salads, or roasted as a crunchy snack.
Chickpea Salad Recipe
- Combine cooked chickpeas, diced cucumber, cherry tomatoes, red onion, and chopped parsley.
- For the dressing, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- Toss the salad with the dressing and serve chilled.
3. Tofu
Made from soybeans, tofu is a staple in many vegan diets. It's excellent for absorbing flavors and can be used in stir-fries, scrambles, soups, or grilled.
Crispy Baked Tofu Recipe
- Press and cube firm tofu. Marinate in a mixture of soy sauce, maple syrup, and garlic powder.
- Coat the tofu in cornstarch.
- Bake at 400°F (200°C) for 25-30 minutes, flipping halfway, until crispy.
4. Tempeh
Another soy-based option, tempeh has a firmer texture than tofu and a nuttier flavor, making it suitable for sandwiches, stir-fries, or marinated dishes.
BBQ Tempeh Sandwich Recipe
- Slice tempeh and marinate in BBQ sauce for at least 30 minutes.
- Bake at 375°F (190°C) for 20-25 minutes.
- Serve on a whole grain bun with vegan coleslaw and extra BBQ sauce.
5. Black Beans
A great source of protein and fiber, black beans can be included in burritos, soups, salads, or made into black bean burgers.
Black Bean Burgers Recipe
- Mash cooked black beans and mix with bread crumbs, chopped onion, and spices (cumin, paprika, garlic powder).
- Form into patties and pan-fry or bake until crispy.
- Serve on a bun with your choice of toppings.
6. Seitan
Made from wheat gluten, seitan has a meaty texture and is rich in protein. It's often used as a meat substitute in sandwiches, stews, and grilled dishes.
Seitan Stir-Fry Recipe
- Slice seitan into strips. Stir-fry with broccoli, bell peppers, and onions in a bit of oil.
- Add a sauce made from soy sauce, garlic, ginger, and a bit of sugar.
- Serve over rice or noodles.
7. Quinoa:
A complete protein, quinoa is versatile and can be used in place of rice, in salads, or mixed with vegetables and beans for a hearty meal.
Quinoa Salad Recipe
- Cook quinoa according to package instructions and let it cool.
- Mix with chopped cucumber, cherry tomatoes, kalamata olives, and red onion.
- Dress with olive oil, lemon juice, salt, and pepper.
- Garnish with chopped fresh parsley.
8. Edamame
Young soybeans that are high in protein, edamame can be enjoyed as a snack, in salads, or added to Asian-inspired dishes.
Edamame Stir-Fry Recipe
- Sauté edamame, bell peppers, and carrots in sesame oil.
- Add a sauce of soy sauce, ginger, and garlic.
- Serve over steamed rice and sprinkle with sesame seeds.
9. Nutritional Yeast
A staple in many vegan kitchens, nutritional yeast has a cheesy, nutty flavor and is a great source of protein and B-vitamins. It can be sprinkled on popcorn, added to sauces, or used in cheesy-flavored dishes.
Vegan Mac and Cheese Recipe
- Blend boiled potatoes, carrots, nutritional yeast, garlic, onion powder, and almond milk for the cheese sauce.
- Cook your choice of pasta according to package instructions.
- Mix the pasta with the cheese sauce and bake until bubbly.
10. Nuts and Seeds
Almonds, peanuts, chia seeds, flaxseeds, and hemp seeds are high in protein and can be added to meals for extra nutrition and crunch. They're great in smoothies, oatmeal, salads, or as part of a trail mix.
Almond and Seed Oatmeal Recipe
- Cook oats with almond milk and a pinch of salt.
- Stir in chia seeds, flaxseeds, and hemp seeds.
- Top with sliced almonds, fresh fruit, and a drizzle of maple syrup or agave nectar.