All of these high-protein plant based meals really do take fifteen minutes to make. So get your timer at the ready, and prepare to embark on some super fresh and tasty, healthy, 100% plant based meals.
Exciting Ways To Get Plant Based Protein
Every single recipe has been carefully crafted to help boost your protein levels with only vegan ingredients. Cashew nuts for example, provide 5g of protein per 30g. This is why you will see that cashews have made an appearance in several of the recipes. The same goes for chickpeas. For every 30g of them included in a recipe, you will get 6g of protein.
You might have tried many of the recipes below in the usual non-vegan form, and even if you are not a vegan, we still encourage you to give these a try. Especially as some of them offer unusual ways to get your daily intake of fruit and vegetables. Like the spaghetti cauliflower used in the ‘Spaghetti Broconaise’. And the uber quick vegan curry brimming with tomato and chickpea nutrition.
Double Layered Avocado, Hummus & Cashew Cheese Sandwich
Ingredients
- Mashed avocado
- Hummus
- Cashew nut cheese
- 4 slices of wholewheat bread
- Slices of tomato
- Lettuce
Method
- Layer two slices of bread with hummus, mashed avocado, cashew cheese lettuce and tomato.
- On the two other plain pieces of bread spread some more hummus.
- Put one each of the plain pieces of bread with hummus, on top of the other slices of bread with multiple toppings. Slice and enjoy.
Cauliflower Spaghetti Cashew Broconaise
Provides 5g of protein
Ingredients
- Cauliflower gluten free spaghetti
- Tomato pesto (dairy free)
- 30g cashews (roughly chopped)
- Fresh basil leaves (for decoration)
- Coconut mozzarella cheese (dairy free)
- Broccoli (chopped finely)
- Oil (for greasing the pan)
- 3 tablespoons water
Method
- In a wok on medium heat, lightly oil and add 3 tablespoons of water. Add the chopped broccoli and allow it to cook for 2 minutes.
- In this time add the cauliflower noodles and stir together for a further 2 minutes.
- Add the cashews and your preferred amount of tomato pesto, ensuring everything is completely stirred and covered with tomato pesto.
- After everything is well cooked through, usually 10 minutes, your meal is ready to be enjoyed. Top with fresh basil and dairy free grated mozzarella and enjoy.
Chickpea Vegan Curry
Ingredients
- 2 tins chickpeas (drained and rinsed)
- 1 ¼ cup of tomato puree (not paste - chopped tomatoes also work well)
- 1 tablespoon coconut oil
- ⅓ teaspoon salt
- 1 teaspoon garam masala
- ⅓ cup full-fat coconut milk
- Chopped coriander (for topping)
- Brown rice, red quinoa and white quinoa (for serving with)
Method
- Prepare a pot for the rice and quinoa grain mix. Leave on a medium/high heat, watching and stirring whilst you make the curry. As this takes the longest.
- Then, in a medium sized pot, with the coconut oil dropped in, turn the heat to medium/high.
- Add the chickpeas, salt and garam masala powder. Ensure the ingredients are well mixed together and leave it to cook for 3 minutes. Keep stirring as needed to ensure the curry doesn’t burn.
- Lower the heat slightly and then add the tomato puree and coconut milk. Stir and let this cook for a further five minutes. Ensuring the curry sauce doesn’t burn once again and tasting as you go to see if more spices, coconut milk or salt may be needed.
- Once the curry is creamy and to your spice liking, transfer it to a bowl and garnish with chopped cilantro. Serve with a side of warm rice, white quinoa and red quinoa.
Vegan Corn Tacos
Ingredients
- Corn tacos (pre-warmed in the oven)
- 1 tin of chickpeas (drained and rinsed)
- 1 tin of black beans (drained and rinsed)
- 1 mashed avocado
- Handful of lettuce
- Sliced cherry tomatoes
- Grated mozzarella (dairy free / for topping)
Method
- Warm tacos in the oven.
- Whilst you are waiting for the tacos to crisp up, mix the chickpeas and black beans together in a pan on medium heat, and mash.
- Once finished spread a layer of mashed avocado in the freshly taken from the oven tacos, and add a thick layer of the bean mash on top.
- Then add your other desired ingredients such as chopped tomatoes, lettuce and grated dairy free mozzarella. Enjoy!
Vegan Black Bean Burrito Bowl
Ingredients
- 1 can of black beans (rinsed and drained)
- Brown rice, white quinoa and red quinoa mix (cooked together)
- 1 sliced avocado
- 1 chopped tomato
- 2 lime wedges
- 1 handful of lettuce
- Chopped coriander (for topping)
Method
- Add all of the ingredients ingredient, by individual ingredient, to the burrito bowl.
- Adding the lime wedges last and topping with coriander.
- Enjoy cold.
Almond Butter & Banana Sandwich
Ingredients
- Almond Butter
- Chopped banana slices
- 2 wholegrain bread rolls
- 2 tablespoons honey
Method
- Slice the bread rolls in half.
- Spread both slices with almond butter and top the bottom slices with drizzled honey and fresh banana slices.
- Put the tops back together and enjoy.
Pear & Walnut Salad
Ingredients
- 1 pear (washed and cubed)
- 5 handfuls of rocket (washed)
- 1 handful of cranberries
- 30g cashew nuts (chopped)
- 30g pecan nuts
- Balsamic vinegar (for dressing)
- Olive oil (for dressing)
- Sprinkle of salt
Method
- Line the salad bowl with the rocket first and then top with the pear, followed by the cranberries, cashew nuts and pecan nuts.
- Give them all a good mix, and drizzle with some olive oil and balsamic vinegar.
- Add a pinch of salt and mix again. Enjoy as soon as freshly made.
Super Quick, Super Tasty
These quick to make vegan meals are so super quick to make, you will be left wondering if you actually made them!
Jokes aside... We have tried to choose quick but filling meals for most of the recipes, with the inclusion of one salad for people who don’t have a ravenous appetite. And two options that include bread, as this is still a preferred go to in the UK for people with little time. So, go experiment with the recipes and enjoy learning that the subtle art of quick vegan meal prep is within your reach and that it can include some more creative meals.