Protein is a vital nutrient that helps build and repair our bodily tissue. It’s crucial for keeping our muscles and bones strong, looking after our blood and supporting our immune system.
Here are three vegan-friendly, protein-packed meals that are tasty and easy to make.
Quinoa and Corn Salad
Quinoa is perfect for vegans as it’s packed full of protein. Try adding it to a simple, but delicious salad.
Serves 2
Nutrients per serving:
Ingredients
- 1 tin of sweetcorn
- 1 cup of cooked and cooled quinoa *
- 1 spring onion
- 1 red sweet bell pepper
- 1 handful of halved green and black olives
- 2 inches of cucumber, sliced and quartered
- 2 tbsp of finely chopped fresh parsley
- 1 tbsp of olive oil
- 1 clove of minced garlic
- 1 tbsp of fresh lemon juice
- 1 tbsp of fresh lime juice
- Dash of salt
- Dash of chilli powder *
- Dash of dried thyme *
- Dash of fresh ground black pepper
- Dash of cayenne *
* Available at Holland & Barrett
Method
Step 1
Put the corn, quinoa, garlic, green onion, red pepper and parsley into a bowl.
Step 2
To make the dressing, mix together the olive oil, lemon juice, lime juice, salt, chilli powder, black pepper, thyme and cayenne.
Step 3
Drizzle the dressing over the salad and gently mix together.
This method is perfect for a quick and tasty lunch that you can prep in advance.
Butternut squash pizza
This butternut squash pizza is not only bursting with flavour, it’s also packed with healthy, protein-packed chickpeas, broccoli and spinach.
Serves 4
Nutrients per serving:
Ingredients
For the sauce:
- 500g butternut squash, peeled and cubed
- 2 whole skinned cloves of garlic
- 2 tbsp of olive oil
- Dash of salt and pepper
- 1 tbsp of maple syrup *
For the pizza:
- 2 tbsp of olive oil
- 1 small handful of broccoli and spinach, chopped
- ½ a red onion, chopped
- 1 can of cooked chickpeas, drained
- Dash of salt and pepper
- 1 tbsp of dried oregano *
- 6oz store-bought pizza dough
- 1 cup butternut squash sauce
- Sprinkling of vegan parmesan cheese
* Available at Holland & Barrett
Method
For the sauce:
Step 1
Preheat your oven to 200oC.
Step 2
Place the cubed butternut squash and garlic cloves onto a baking sheet. Add a dash of olive oil and salt and pepper. Bake for 20 minutes and leave to cool for a few minutes.
Step 3
Add the butternut squash and garlic to a food processor along with the maple syrup and mix together. Blend until smooth, adding a little more olive oil to loosen the mixture, if necessary.
For the pizza:
Step 1
Heat the olive oil in a pan and add the broccoli, onion, and spinach. Add the chickpeas, salt, pepper, and oregano too and sauté for a couple of minutes. Put this to one side for later.
Step 2
Roll the pizza dough into a circle and place on a round piece of baking parchment.
Step 3
Spoon the prepared butternut squash sauce onto the dough, using the back of a spoon to spread it out. Top with the vegetable and chickpea mix and sprinkle with parmesan.
Step 3
Cook in the oven for about 15 minutes, either on a baking tray or the oven rack. Check every few minutes to prevent it burning.
Step 4
Remove from the oven and cut into slices.
Spicy Black Bean Tacos
Beans are another great source of protein.
Serves 4
Nutrients per serving:
Ingredients
- 1 tsp of vegetable oil
- 1 onion, diced
- 1 jalapeño, de-seeded and chopped
- 1 soy chorizo
- 1 can of vegetarian black beans, drained
- 1 pack of corn tortillas
Method
Step 1
Heat the vegetable oil in a skillet over a medium heat.
Step 2
Add the onion and jalapeño and cook for about 8 minutes, until the chillies are tender. Add the chorizo and cook for a further 5 minutes. Move the ingredients around the pan as they cook to prevent them burning.
Step 3
Meanwhile, add the black beans to a pan of boiling water and simmer over a medium heat for about 7 minutes, or until thoroughly heated.
Step 4
Drain the black beans and add to the onion, jalapeño and chorizo mix.
Step 5
Warm the tortillas in the oven or microwave and you’re ready to serve.
Step 6
Spoon a nice portion into your tortilla, wrap it up and enjoy.
