Vegetable proteins have gained space on the menu of those looking for a more balanced diet, whether to reduce the consumption of foods of animal origin or just to diversify their meals. In addition to contributing to the maintenance of muscles and tissue recovery, they can help with satiety and provide important nutrients, such as fiber, vitamins, minerals and bioactive compounds, which contribute to the proper functioning of the body.

Next, check out 5 easy recipes with vegetable protein for a healthy lunch!

Ingredients

• 2 cups of tea soy protein textured in pieces
• 2 cups of hot water
• 4 cups of vegetable broth
• 2 cloves of garlic, chopped
• 1 chopped onion
• 1 carrot cut into cubes
• 1/2 sliced ​​red pepper
• 1 cup broccoli florets
• 1/2 cup fresh peas
• 1/2 cup chopped green beans
• 1/4 cup of green corn tea
• Olive oil, salt, smoked paprika and ground black pepper to taste

Preparation mode

In a container, place the soy protein and cover with hot water. Let it hydrate for about 15 minutes. Drain and squeeze well to remove excess liquid. In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and sauté for 1 minute. Add the soy meat and sauté until golden. Add the vegetable broth and cook for about 10 minutes, until the meat is tender. Add the carrot, paprika, broccoli, peas, green beans and corn. Season with salt, paprika and black pepper. Cook until the vegetables are soft, keeping some of the broth. Serve then.

Ingredients

• 2 cups cooked and drained black-eyed peas
• 1/2 cup cooked quinoa
• 1 seedless and chopped tomato
• 1 chopped Japanese cucumber
• 1/2 chopped yellow pepper
• 1/2 chopped red onion
• 2 tablespoons chopped green chilli
• 2 tablespoons of olive oil
• Juice of 1 lemon
• Salt and ground black pepper to taste

Preparation mode

In a bowl, place the black-eyed peas, quinoa, tomato, cucumber, pepper, red onion and green chilli. Mix gently. Season with olive oil, lemon juice, salt and black pepper and mix again to combine. Refrigerate for about 15 minutes before serving to enhance the flavor of the ingredients. Serve then.

Ingredients

• 2 cups of tea cooked lentil and drained
• 1 tablespoon of olive oil
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 1 seedless and chopped tomato
• 2 cups of chopped spinach
• Chopped green chilli, salt, sweet paprika and ground black pepper to taste

Preparation mode

In a pan, heat the oil over medium heat and sauté the onion and garlic until golden. Add the tomatoes and cook for about 3 minutes, stirring occasionally, until they start to break down. Add the lentils and season with salt, paprika and black pepper. Mix well and cook for about 5 minutes. Add the spinach and cook just until the leaves wilt. Finish with the green scent and serve immediately.

4. Chickpea stew in tomato sauce

Ingredients

• 2 cups of tea cooked chickpeas
• 1 tablespoon olive oil
• 1 chopped onion
• 3 cloves of garlic, chopped
• 1 small red pepper, chopped
• 2 tablespoons of tomato paste
• 2 ripe tomatoes, chopped
• 400 g peeled tomato
• 1/2 cup of water
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin powder
• Chopped parsley, salt and ground black pepper to taste
• Cashew nut cream to serve

Preparation mode

In a pan, heat the oil over medium heat and sauté the onion until soft. Add the garlic and paprika and cook for about 3 minutes. Mix in the tomato paste and sauté for 1 minute. Add the chopped tomatoes, peeled tomatoes, water, paprika, cumin, salt and black pepper.

Cook for about 10 minutes, stirring occasionally, until the sauce thickens. Add the chickpeas and cook for another 10 to 15 minutes to absorb the flavors. Finish with parsley and serve with cashew cream.

5. Vegan two baião

Ingredients

• 1 cup cooked white rice
• 1 1/2 cup of black-eyed peas cooked and drained
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1/2 red pepper, seeded and chopped
• 1/2 yellow pepper, seeded and chopped
• 1 seedless and chopped tomato
• 100 g smoked tofu cut into cubes
• 2 tablespoons olive oil
• 1 teaspoon cumin
• Salt, chopped coriander and ground black pepper to taste

Preparation mode

In a large pan, heat the olive oil over medium heat. Sauté the onion and garlic until golden. Add the peppers and tomatoes. Sauté until softened. Season with cumin, salt and black pepper. Add the smoked tofu and let it brown lightly, stirring carefully. Add the black-eyed peas and rice. Mix and heat for 10 minutes. Turn off the heat and finish with the coriander. Serve then.