Easy Asian Vegetarian or Vegan Recipes High in Protein

Exploring Asian cuisine offers a wealth of delicious vegetarian and vegan options that are not only flavorful but also packed with protein. Here are three easy recipes to try!

1. Chickpea Stir-Fry

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 2 green onions, sliced
• Sesame seeds for garnish

Instructions:

1. Heat sesame oil in a large pan over medium heat. Add garlic and ginger, sautéing for 1 minute until fragrant.
2. Add mixed vegetables and stir-fry for 5-7 minutes until tender-crisp.
3. Stir in chickpeas and soy sauce, cooking for another 3-5 minutes until heated through.
4. Garnish with green onions and sesame seeds before serving.

Protein Content: Approximately 15 grams per serving.

2. Tofu and Edamame Salad

Ingredients:

• 1 block (14 oz) firm tofu, cubed
• 1 cup shelled edamame (cooked)
• 2 cups mixed greens (spinach, arugula, etc.)
• 1/4 cup soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup
• 1 teaspoon sesame seeds

Instructions:

1. In a skillet, sauté cubed tofu in a bit of oil until golden brown on all sides.
2. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, and maple syrup.
3. In a large bowl, combine mixed greens, cooked edamame, and sautéed tofu.
4. Drizzle the dressing over the salad, tossing gently to combine. Sprinkle with sesame seeds before serving.

Protein Content: Approximately 20 grams per serving.

3. Lentil and Vegetable Curry

Ingredients:

• 1 cup green or brown lentils (rinsed)
• 1 can (14 oz) coconut milk
• 2 cups vegetable broth
• 1 cup diced tomatoes (canned or fresh)
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 2 cups mixed vegetables (carrots, peas, cauliflower)
• Fresh cilantro for garnish

Instructions:

1. In a large pot, combine lentils, coconut milk, vegetable broth, diced tomatoes, curry powder, and cumin. Bring to a boil.
2. Reduce heat to simmer and add mixed vegetables. Cook for 25-30 minutes, or until lentils are tender.
3. Adjust seasoning as needed. Garnish with fresh cilantro before serving.

Protein Content: Approximately 18 grams per serving.

Conclusion

These easy Asian vegetarian and vegan recipes are not only high in protein but also bursting with flavor. Perfect for quick meals, they are sure to satisfy your taste buds while keeping your nutrition on point!