Some High Protein Vegan Recipes Perfect for Bodybuilding



Below are some high protein vegan recipes, perfect for bodybuilding. They are aimed to get you started, you can adjust these to suit your personal needs and diet plan and of course, go on to create your own.

Easy Mexican Chickpea Salad

Preparation time 15 minutes – Serves 4.
Ingredients
  • 19oz can chickpeas, rinsed and drained
  • 1 large tomato, chopped
  • 3 whole green onions, sliced OR S cup diced red onion
  • 1/4 cup finely chopped cilantro (fresh coriander)
  • 1 avocado, diced (optional)
  • 2 tbsp vegetable or olive oil
  • 1 tbsp lemon juice
  • 1 tsp cumin
  • 1/4 tsp chili powder
  • 1/4 tsp salt
Instructions
  • In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.
  • Add chickpeas, tomatoes, onions, cilantro, and toss until combined.
  • If using avocado, add just before serving. Can be refrigerated for up to 2 days.
Tofu and Spinach Cannelloni

Preparation time 1 hour 10 minutes. Serves 3-4
Ingredients
  • 8 cannelloni/manicotti noodles (gluten free if required), cooked al dente
  • 1 16 oz. jar of your favourite pasta sauce
  • 2 tbsp. olive oil
  • 1 medium onion, chopped
  • 1 1o oz. package of frozen spinach, thawed and chopped – or 1 bag of fresh baby spinach, chopped
  • 16 oz. firm or silken tofu
  • 1/2 cup-soaked cashews, drained and finely ground (optional)
  • 1/4 cup shredded carrots (optional)
  • 2 tbsp. lemon juice
  • 1 clove garlic, minced
  • 1 tbsp nutritional yeast
  • 1 tsp. salt
  • 1/4 tsp black pepper
  • Shredded vegan cheese, such as Daiya (optional)
Instructions
  • In a nonstick skillet, saute the onions in the oil until translucent. Stir in the spinach and turn off the heat.
  • In a bowl, mix the tofu, cashews (if using), carrots, lemon juice, garlic, nutritional yeast, salt and pepper.
  • Add the spinach-onion mixture to the tofu mixture and stir until wellmixed.
  • Preheat oven to 350F. Pour a thin layer of pasta sauce on the bottom of a 9×133 pan.
  • Fill each cooked shell with filling using a small spoon. Line the filled shells up in the pan and cover with the rest of the pasta sauce.
  • Cover the pan with foil to keep the shells from drying out.
  • Bake for about 30 minutes, or until bubbling.
  • If adding vegan cheese, sprinkle it on top for the final 2 minutes in the oven.
Coconut Curry Lentil Soup

Preparation time 45 minutes, serves 4.
Ingredients
  • 1 tbsp coconut oil (or olive oil)
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, minced
  • 2 tbsp tomato paste (or ketchup)
  • 2 tbsp curry powder
  • 1/2 tsp hot red pepper flakes
  • 4 cups vegetable broth
  • 1 400ml can coconut milk
  • 1 400g can diced tomatoes
  • 1. 5 cups dry red lentils
  • 2-3 handfuls of chopped kale or spinach Salt and pepper, to taste
  • Garnish: chopped cilantro (fresh coriander) and/or vegan sour cream
Instructions
  • In a stockpot, heat the coconut oil over medium heat and stir-fry the onion, garlic and ginger until the onion is translucent, a couple minutes.
  • Add the tomato paste (or ketchup), curry powder, and red pepper flakes and cook for another minute.
  • Add the vegetable broth, coconut milk, diced tomatoes and lentils. Cover and bring to a boil, then simmer on low heat for 20-30 minutes, until the lentils are very tender. Season with salt and pepper.
  • {Make-Ahead: May be cooled, frozen in air-tight containers, and reheated over medium-low heat.}
  • Before serving, stir in the kale/spinach and garnish with cilantro and/or vegan sour cream.
Indian Curry Quinoa

Preparation time 30 minutes, serves 4.
Ingredients
  • 1 cup quinoa, rinsed & drained
  • 1 can (400ml) coconut milk
  • 1 can (400ml) diced tomatoes
  • 3 tbsp curry powder
  • 2 tbsp ketchup or tomato paste
  • 2 tbsp coconut oil (or other vegetable oil)
  • 1 large onion
  • 1 clove garlic, minced
  • 1 carrot, diced
  • 1 can (400g) chickpeas, drained
  • 2 large handfuls of chopped spinach or kale
  • 1/2 tsp crushed red chili pepper salt and pepper cilantro (fresh coriander) (optional
Instructions
  • In a medium saucepan, mix quinoa, coconut milk, diced tomatoes (with juice), curry powder and ketchup/tomato paste, and bring to boil. Lower heat to lowest setting, cover saucepan and simmer until quinoa is ready, about 15 minutes.
  • While quinoa is cooking: in a frying pan, heat oil over medium heat and stir-fry the garlic and onion until translucent.
  • Add the carrot and saute for a couple minutes.
  • Add the chickpeas and cook for another couple minutes.
  • Add the spinach/kale and cook until wilted, about a minute.
  • Mix the veggies with the quinoa, season with salt, pepper and crushed red chili pepper, and garnish with cilantro before serving.
Grilled Mediterranean Vegetables on White Bean Mash

Preparation time 30 minutes, serves 2.
Ingredients
  • 1 red pepper (capsicum), deseeded and quartered
  • 1 aubergine (eggplant), sliced lengthways
  • 2 courgettes (zucchinis), sliced lengthways
  • 2 tbsp olive oil
For the Mash
  • 410g can haricot beans, rinsed (I use Cannellini or White Kidney Beans)
  • 1 garlic clove, crushed
  • 100ml vegetable stock
  • 1 tbsp chopped coriander (cilantro)
  • Lemon wedges, to serve
Instructions
  • Heat the grill. Arrange the vegetables over a grill pan and brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  • Meanwhile, put the beans in a small pan with the garlic and stock. Bring to the boil, then simmer, uncovered, for 10 mins. Mash roughly with a potato masher, adding a little water or more stock if the mash seems too dry. Divide the veg and mash between 2 plates, drizzle over any leftover oil and sprinkle with black pepper and coriander. Add a lemon wedge to each plate and serve.