Vegan recipes rich in protein help you in your mission of achieving great results in the gym, contrary to what many people think. You can have great results by maintaining a diet without animal foods.
They are prepared with protein items, such as legumes (beans, soy, etc.), tofu, quinoa, peanut butter, chia and others.
In addition to being tasty, vegan recipes provide the necessary nutrients to achieve your goals and have a healthy life.
This is great news for anyone who thinks it is necessary to give up the vegan lifestyle to gain muscle mass, for example.
Do you want to learn delicious and protein-free dishes? So, read on and check it out!
1. Chickpea burger
Who doesn’t love a tasty and practical snack for everyday life?
With this vegan burger, you can make a sandwich or eat it with the side dishes you prefer.
Ingredients
· 400 grams of cooked chickpeas;
· 1 chopped red pepper;
· 1 large chopped onion;
· 3 cloves of garlic;
· juice of 1 lemon;
· olive oil;
· salt and pepper to taste.
Method of preparation
Sauté the onion, garlic and peppers in a little olive oil. Add the crushed chickpeas, season with salt, pepper and lemon juice, and mix well until it becomes a dough.
Then, just shape the hamburgers and fry in olive oil. Another tip is to freeze them already molded.
2. Oriental quinoa salad with almonds
A refreshing salad is always welcome, isn’t it? Even more so when it is rich in proteins, fibers and good fats, like those in this recipe.
Ingredients
· 1 cup of quinoa;
· ½ cup of almonds, previously soaked and drained;
· 1 red pepper cut into thin strips;
· ½ grated carrot;
· 1 chopped onion;
· enough arugula;
· salt and green smell to taste.
Method of preparation
Cook the quinoa in 2 cups of water and a little salt, and drain. In a bowl, add the cooked quinoa with the remaining ingredients and season to taste.
The suggestion is to serve it cold with a drizzle of olive oil, accompanied by brown rice.
3. Brown rice with vegetables
Did you know that the double rice and beans is complete in protein? So, nothing better than consuming it daily.
In this recipe, brown rice is enriched with vitamins and minerals with vegetables. Just accompany it with the beans for a nutritious meal.
Ingredients
· 2 cups of brown rice tea;
· 1 and ½ cup of water;
· 1 and ½ cup of chopped green beans;
· 1 cup of red cabbage in strips;
· 1 cup of grated carrot;
· ½ cup of cooked green corn;
· 3 tablespoons of extra virgin olive oil;
· 1 chopped onion;
· 1 clove of crushed garlic;
· 4 tablespoons of tomato sauce;
· green smell and salt to taste.
Method of preparation
Cook the rice as usual and reserve. Brown the garlic and onion in the oil, and add the vegetables to sauté. Add the tomato sauce, rice and a little water, leave on medium heat until the vegetables are cooked and serve.
With protein foods of plant origin, it is possible to maintain the vegan lifestyle and have great results at the gym.
To help in this mission, the ideal is to prepare recipes rich in proteins and that are easy and practical for everyday life.
