Investing in more balanced meals throughout the week doesn’t have to be complicated or dull. Investing in recipes rich in vegetable protein, for example, is a practical way to vary the menu and guarantee nutritious and tasty dishes. When used well, legumes, grains, seeds and vegetables make it possible to create complete and functional combinations, contributing to satiety and helping to maintain good choices in everyday life.

Next, check out 5 recipes rich in vegetable protein for everyday life!

Ingredients

• 1 cup of tea lentil cooked
• 1/2 cup chopped onion
• 2 cloves of garlic, chopped
• 1 cup spinach tea
• 200 g tofu cut into cubes
• 1 tablespoon of olive oil
• Salt and ground black pepper to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the onion until it starts to become transparent. Add the garlic and stir quickly, just until it releases aroma. Add the tofu and sauté until golden. Add the lentils and mix well, letting it heat up and incorporate the flavors of the stew. Then add the spinach and cook for a few minutes, just until the leaves wilt. Season with salt and black pepper. Serve then.

Ingredients

• 1 cup of textured soy protein
• 200 g the noodle integral
• 2 cups of tomato sauce
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• Olive oil, salt and ground black pepper to taste
• Water

Preparation mode

In a container, hydrate the soy protein in hot water for about 10 minutes. Then drain well and squeeze to remove excess liquid. In a pan, heat the oil over medium heat and sauté the onion until soft. Add the garlic and stir until golden. Add the hydrated soy protein and sauté for about 5 minutes, stirring to incorporate the seasonings. Add the tomato sauce, season with salt and black pepper and cook over low heat for about 10 minutes.

While the sauce cooks, bring a large pan of water to a boil over high heat. When it boils, add 1 tablespoon of salt and the whole wheat pasta. Cook until al dente. Drain and immediately mix with the soy protein sauce. Serve then.

Ingredients

• 1 cup of chickpea flour
• 400 ml of warm water
• 1 onion peeled and chopped
• 200 g the mushroom sliced ​​paris
• Olive oil, saffron powder, salt and ground black pepper to taste

Preparation mode

In a pan, add the oil and place over medium heat to heat. Add the onion and sauté until transparent. Add the mushroom and fry until golden. Turn off the heat and set aside. In a container, place the chickpea flour and water and mix until you obtain a homogeneous dough. Season with salt, saffron and black pepper, stir and set aside. In a frying pan, add the oil and place over medium heat to heat. Pour the omelette batter over the pan, spread it out and wait for it to brown. Turn carefully to cook the other side. Afterwards, turn off the heat, fill the omelet with the mushroom and serve immediately.

Ingredients

• 1 1/2 cup quinoa tea
• 3 teacups of water
• 1 cup of tea sliced ​​curly cabbage
• 1 apple, seeded and sliced
• 1/3 cup pecan tea
• 2 tablespoons of olive oil
• 1 tablespoon lemon juice
• Salt and ground black pepper to taste

Preparation mode

Place the quinoa in a fine sieve and rinse under running water to remove the natural bitter taste. In a pan, add the washed quinoa and 3 cups of water and place over medium heat. When it starts to boil, reduce the heat, partially cover and cook for about 15 minutes, or until the water is absorbed and the grains are soft. Turn off the heat and let it cool.

While the quinoa cools, place the kale in a bowl and drizzle with half the olive oil and lemon juice. Lightly massage the leaves with your hands for about 1 to 2 minutes — this helps to make them softer and less bitter.

In a large bowl, mix the cooled quinoa with the kale. Add the apple slices and pecans. Drizzle with the remaining olive oil, season with salt and black pepper and mix gently. Serve immediately or refrigerate for about 15 minutes for a more refreshing salad.

5. Lentil meatballs in tomato sauce

Ingredients

• 1 cup of tea lentil cooked and drained
• 1/2 cup oat flour
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 cups of tomato sauce
• 1 tablespoon of olive oil
• Salt, ground cumin, chopped coriander and ground black pepper to taste
• Oil for greasing

Preparation mode

In a bowl, mash the lentils with a fork until they form a moist dough, but still with texture. Add the onion, garlic and oat flour, mixing well until you obtain a moldable dough. Season with salt, cumin, coriander and black pepper.

Form small balls with your hands and place on a baking tray lightly greased with olive oil. Bake in a preheated oven at 200°C for about 25 minutes, turning halfway through to ensure even browning. Meanwhile, heat the tomato sauce in a pan over low heat. Season with salt and black pepper. Remove the meatballs from the oven, transfer to the sauce and cook for another 5 minutes. Serve then.