Vegetable protein has been gaining more and more space in everyday meals as it combines flavor, versatility and practicality. Ingredients such as lentils, chickpeas, tofu and soy protein can produce complete, textured dishes for both lunch and dinner. To do this, just use your creativity and bet on different combinations of vegetables, grains, sauces and natural seasonings.

Next, check out 5 recipes with vegetable protein for lunch and dinner!

Ingredients

• 1 cup of tea quinoa
• 200 g sliced ​​Paris mushroom
• 1/2 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 3 cups of hot vegetable broth
• 1 tablespoon nutritional yeast
• 2 tablespoons olive oil
• Salt and ground black pepper to taste

Preparation mode

Under running water, wash the quinoa well and set aside. In a pan, heat 1 tablespoon of olive oil over medium heat and sauté the onion until transparent. Add the garlic and mix quickly. Add the mushroom and cook until lightly browned and some of the water is released. Season with salt and black pepper. Reserve a small portion of the mushroom to finish.

In the same pan, add the remaining olive oil and add the quinoa. Mix to incorporate the flavors. Add the hot vegetable broth and cook until the quinoa is tender. Add the nutritional yeast and stir to combine. Turn off the heat and finish with the reserved mushroom and parsley. Serve then.

2. Lentil meatballs in tomato sauce

Ingredients

Meat-ball

• 2 cups of cooked and drained lentils
• 1/2 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 3 tablespoons of oat flour
• 2 tablespoons chopped green chilli
• Salt and ground black pepper to taste
• Oil for greasing

Sauce

• 2 cups of tea tomato sauce
• 1 tablespoon olive oil
• 1 clove of garlic, peeled and chopped
• Basil leaves to taste

Preparation mode

Meat-ball

In a container, mash the cooked lentils with a fork until a uniform mixture is formed. Add the onion, garlic, oat flour, green chilli, salt and black pepper. Mix until you obtain a modelable dough. Make small meatballs and arrange on a baking tray greased with olive oil. Bake in a preheated oven at 200°C for 25 minutes, turning halfway through.

Sauce

In a pan, heat the olive oil over medium heat and sauté the garlic. Add the tomato sauce and cook for 10 minutes. Turn off the heat and finish with basil. Remove the meatballs from the oven and serve with the tomato sauce.

Ingredients

• 2 cups cooked and drained chickpeas
• 3 sweet potatoes peeled, cooked and mashed
• 1 peeled and grated carrot
• 1 chopped zucchini
• 1/2 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 2 tablespoons olive oil
• Salt, smoked paprika, oregano and chopped parsley to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the onion and garlic. Add the carrot, zucchini and chickpeas. Season with salt, smoked paprika and oregano and cook until the vegetables are soft. Finish with parsley and turn off the heat.

In a baking dish, spread half of the mashed sweet potato, distribute the vegetable filling on top and cover with the rest of the puree. Bake in a preheated oven at 200°C for 20 minutes until lightly browned. Serve then.

Ingredients

Massa

• 2 packs of spinach
• 1 cup of oat flour
• 1/2 cup chickpea flour
• 1/4 cup olive oil
• 1/2 cup oat milk
• 1 teaspoon garlic powder
• Salt and ground black pepper to taste
• Water for cooking

Filling

• 250 g firm tofu
• 2 tablespoons of lemon juice
• 2 tablespoons olive oil
• 1 tablespoon nutritional yeast
• Salt to taste

Preparation mode

Massa

In a pan, heat the water over medium heat until it boils. Add the spinach leaves and cook until wilted. Turn off the heat, drain and press with your hands or a clean cloth to remove excess liquid. Then, chop the spinach and place it in a food processor. Add the olive oil and oat milk and beat until a creamy mixture forms.

Transfer to a container and add the oat flour, chickpea flour, garlic powder, salt and black pepper. Mix until you get a uniform and slightly thick dough. Afterwards, line a rectangular baking tray with baking paper and spread the dough into a thin rectangle. Bake in a preheated oven at 180°C until set. Book.

Filling

In a food processor, blend the tofu with the lemon juice, olive oil, nutritional yeast and salt until it forms a smooth and firm cream. Remove the dough from the oven and let it cool. Spread the tofu cream over the entire surface and carefully roll it up like a roulade, using the baking paper to help. Serve in slices.

Ingredients

• 1 cup of tea soy protein textured
• 2 potatoes peeled and cut into cubes
• 1/2 cup of green corn tea
• 1 seedless and chopped tomato
• 1/2 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 2 tablespoons olive oil
• Salt and chopped green chilli to taste
• Hot water

Preparation mode

In a container, cover the soy protein with hot water and let it hydrate for 15 minutes. Drain the water and squeeze the soy protein to remove excess water. In a pan, heat the olive oil over medium heat and sauté the onion and garlic until golden. Add the tomatoes and soy protein and cook until lightly browned. Add the potato and 1 cup of water. Cook until the potato is soft. Add the green corn and cook for another 5 minutes. Turn off the heat and finish with green scent. Serve then.