What are some good vegetarian recipes with protein?!
Answers: I've been a vegetarian for about 6 months now, and I just got back from my doctor who told me I'm not taking in enough protein. I don't eat fish, but I do eat dairy products. I really don't like eggs alone, but I'll use them in recipes and stuff. Thanks!
Mushrooms
Quinoa
Amaranth
Nuts
Cheese
Milk
Eggs
tofu
tempeh
soy milk
rice milk
edamame
Rice and Beans
These are all complete proteins. They have all nine essential amino acids. Other good sources of protein are:
Grains
broccoli
corn
seeds
rice
cauliflower
Brussels sprouts
cabbage
A good protein powder to make is to take equal parts of: raw almonds, raw sunflower seeds, flax seeds and raw pumpkin seeds. Grind them into a powder, mix them together and put 1 Tbsp into a smoothie or shake. Also, sprinkle some on anything you eat. Nutritional yeast is good to use, too.
Just make sure you eat a varied diet and have protein at each meal. Here are some good examples:
Breakfast: Whole grain cereal with rice milk, toast, and a protein shake.
Lunch: sandwich with cheese, whole wheat bread, sprouts, tomato, lettuce, onion and avocado. Serve with corn chips .
Dinner: Tomato cups stuffed with broccoli served on a bed of qunioa with slivered almonds. Serve with a side of rice and beans and corn bread. Sprinkle a little of the protein powder and nutritional yeast on your rice and beans.
And what exactly prompted your doctor to diagnose you with that? Doctors don't know a lick about nutrition. They're never taught in school.
Black Bean and Fresh Corn Enchiladas:
*you can make this two ways-- red with red or white sauce
1 can black beans
4 ears fresh corn (cut corn off cob)
2 cups cheese- monterey jack, mex blend, or chiauaua
1 package flour Tortillas (or corn, if you prefer)
2 tsp oregano
2 tsp cumin
a pinch of salt and pepper
For red sauce: 1 can spicy (or mild if you like) red enchilada sauce
For sour cream sauce: mix equal parts of campbell's cream of mushroom soup and sour cream
Preheat oven to 350 degrees.
only for red enchiladas: spoon a thin layer of enchilada sauce into a square baking dish big enough for the tortillas to fit in-- glass or corningware is best.
Mix the beans, corn, 1 1/2 cups cheese, and seasonings together in a medium bowl. Spoon this filling into the tortillas, adding enough sauce to wet ingredients., Roll the filling/ sauce mixture up in the tortillas and place in a square baking dish. Top with enchilada sauce and remaining cheese.
Bake until enchiladas are heated through and cheese is melted and bubbly on top (somewhere between 15-30 min depending on how many you make.
--you can just eyeball the measurements of the beans, corn, cheese and just season to taste.
This is one of my favorites! I like them both red and white. Beans are a great source of protein, and this way they taste great. The red is pretty low-fat but the white is creamy and has significantly more protein.
Here is a very simple one: Steam tofu with some dices of tomato & veggie soya ham laying on top, for 15 mins. Yummy!
Last night I had some stir fried veggies (just a combo of what was in the fridge, all cut into the same sort of size - spring onion, carrots, broccoli, red pepper, green pepper, mushroom, cabbage) At the same time as stir frying hte veggies, I fried some cubed tofu (the firm type) with a little olive oil & soy till brown on all sides. Added some honey, soy & lime to the veggies and soaked some rice noodles to go with it. Took about 10 minutes to prepare and 5 minutes to cook.
This is very easy one. Kind of pasta "bolognese". I'm not that strict with it. This recipe is vegan too :)
Olive oil for frying
1 medium onion
garlic to taste (I like 2 medium cloves)
1 small carrot (optional)
1 celery stick (optional)
1 jar of pureed tomato
Dark textured soy protein
1 jar of beans (any kind will do)
Soy cream (optional)
Your favorite dried herbs (I use our special blend, only my mom knows what's in it. It resembles Herbes de Provence.)
Maybe a bit of good dry white wine
Fresh basil
Chop onion, garlic, carrot and celery.
Sauté onion and garlic over high heat.
A bit later add carrot and celery, continue sauteing.
Add tomato, white wine and herbs. Let the sauce sit for 15 minutes.
Add some soy cream.
Add soy protein so the sauce will get some structure. Don't put too much or the soy will suck all the liquid and it will become try. Add little by little. Add beans. Let it sit over low heat for at least 1 hour (Yes, longer it stays, the better it will get)
Boil full grain pasta and serve. For substituting cheese, use nutritional yeast. Add just before eating, because heat "kills" it's nutritional value.
I'm bad at writing recipes, it's mostly by intuition and tasting A LOT! If unsure, add less first. You can always add more later. The ingredients themselves don't have that much taste (except tomato) so you must pay close attention on the spices and wine.
With soy protein and beans it is a sturdy pack of protein! And if you drink soy milk with food it will give you even more :) Hope this helps!
I found a site: http://www.eatyourveggie.com
It has all most all kind of vegetables and there neutrinos fact and recipes. I think this site is very helpful for vegetarian people.
I hope u will like it.