The power of plant-proteins can be used to create delicious, nutritious and sustainable meals. Our recent research revealed which plants are the richest in protein, and today we are happy to share six unique recipes featuring faba beans, lentils, quinoa, peanuts, tofu and a bonus plant-based pasta dish. Each recipe has instructions, tips and nutritional information!
Why Are These Recipes Good for You?
Plant-based proteins are very versatile and come with many health benefits. They have a lot of essential amino acids, fiber, vitamins and minerals, while being low in saturated fat and cholesterol-free. Putting plant proteins into your diet can help lower the risk of heart disease, help you manage your weight and promote an overall healthier diet. These recipes were thought with healthy eating in mind, making plant proteins enjoyable and satisfying while contributing to a sustainable food system. Want to get started? Harvard Health has a blog you should check out.
Recipes
- Hearty Faba Bean and Veggie Stew – Warm, comforting and packed with plant-based protein.
Ingredients:
-1 cup dried faba beans (or 2 cups cooked)
-1 onion chopped
-2 garlic cloves minced
-1 carrot diced
-1 celery stalk diced
-1 can of diced tomatoes
-1 tsp cumin
-1 tsp smoked paprika
-1 bay leaf
-1 tbsp olive oil
-Salt and pepper to taste
-Fresh parsley, chopped
Instructions: Soak dried faba beans overnight. Drain, rinse and cook them until tender (about 45 minutes). In a large pot, heat some olive oil over medium heat and add onions, garlic, carrot and celery. Sauté for 5-7 minutes until the faba beans soften. Stir in cumin, paprika, and bay leaf and cook it for 1 minute until you smell the fragrances. Add diced tomatoes, your cooked faba beans and 2 cups of water and let it simmer for 20 minutes. Season with salt and pepper, remove the bay leaf and garnish with parsley before serving.
Nutrition Per Serving: Calories: 280; Protein: 20g; Carbs: 40g; Fat: 6g; Fiber: 12g
- Spicy Red Lentil Dhal – A comforting, protein-rich Indian inspired dish.
Ingredients:
-1 cup red lentils, rinsed- Protein: 18g per serving
-1 onion diced
-2 garlic cloves minced
-1-inch piece of ginger grated
-1 can of coconut milk
-1 tbsp curry powder
-1 tsp cumin seeds
-1 tsp turmeric
-1 tbsp tomato paste
-Salt and pepper
-Fresh cilantro, chopped
Instructions: Heat oil in a pot over medium heat. Add cumin seeds and toast them for 1 minute. Sauté the onions, garlic and ginger until they are soft. Add curry powder, turmeric and tomato paste to the pan and stir for 2 minutes. Afterwards, add lentils, coconut milk and 2 cups of water and let it simmer for 20-25 minutes until the lentils are tender. Season with salt, garnish with cilantro and serve with rice or naan.
Nutrition Per Serving: Calories: 350; Protein: 18g; Carbs: 38g; Fat: 16g; Fiber: 10g
- Quinoa and Veggie Power Bowl – Light, fresh and packed with nutrients.
Ingredients:
-1 cup quinoa rinsed
-1 bell pepper diced
-1 cucumber diced
-1 avocado diced
-1 tomato chopped
-1 lemon juiced
-2 tbsp olive oil
-Fresh parsley, chopped
-Salt and pepper
Instructions: Cook quinoa as per the package instructions and let it cool. In a large bowl, combine cooked quinoa, veggies, lemon juice and olive oil. Season the bowl with salt, pepper and parsley, and then mix it all well.
Nutrition Per Serving: Calories: 320; Protein: 12g; Carbs: 32g; Fat: 14g; Fiber: 10g
- Peanut Tofu Stir-Fry – Quick, flavorful and perfect for busy weeknights.
Ingredients:
-1 block firm tofu cubed
-2 tbsp peanut butter
-1 tbsp soy sauce
-1 tbsp lime juice
-1 tbsp honey or agave
-1 bell pepper sliced
-1 carrot julienned
-1 tbsp oil
-Crushed peanuts for garnish
Instructions: Whisk peanut butter, soy sauce, lime juice and honey all together in a bowl. Heat up oil in a skillet and fry the tofu until golden brown. After you finish the tofu, add the vegetables and the sauce you made in the skillet. Stir-fry for 5-7 minutes and garnish with crushed peanuts.
Nutrition Per Serving: Calories: 350; Protein: 15g; Carbs: 25g; Fat: 22g; Fiber: 6g
- Crispy Tofu Bites – Snack or meal addition with a delicious crunch.
Ingredients:
-1 block firm tofu cubed
-2 tbsp cornstarch
-1 tsp garlic powder
-1 tsp smoked paprika
-Salt and pepper
-Oil for frying
Instructions: Toss the tofu in cornstarch, garlic powder, paprika, salt and pepper. After it is coated, fry the tofu in oil until golden brown. Serve it hot with dipping sauce.
Nutrition Per Serving: Calories: 280; Protein: 20g; Carbs: 10g; Fat: 18g; Fiber: 4g
- Creamy Plant-Based Pasta – A comforting, protein-packed pasta dish.
Ingredients:
-200g plant-based pasta
-1 cup almond milk
-2 tbsp nutritional yeast
-1 garlic clove minced
-1 tbsp olive oil
-Salt and pepper
-Fresh basil for garnish
Instructions: Cook the pasta as per the package instructions. In a pan, heat olive oil, add garlic and sauté until fragrant. Add almond milk, nutritional yeast, salt and pepper. Simmer until thickened. Toss in the pasta and coat it well. Garnish with basil.
Nutrition Per Serving: Calories: 400; Protein: 12g; Carbs: 50g; Fat: 16g; Fiber: 6g
If you are interested in more healthy plant-based recipes, LOVE&LEMONS has 31 more easy recipes you can try.
The VALPRO Path Project
The VALPRO Path project is focused on developing delicious, plant-based foods using crops like chickpeas, peas, soybeans, lentils and fababeans. VALPRO Path is crafting a range of products, including veggie burgers, pasta and baked goods, all made from these ingredients. Sustainability is at the heart of what we do, prioritising the use of every part of the crop and embracing circular business practices.
Conclusion
Plant-based proteins are no longer a trend but have become a key piece of modern diets, giving significant health and environmental benefits. VALPRO Path is working on making it easier for everyone to enjoy tasty, nutritious and sustainable meals. By choosing plant-based options, you are supporting a healthier lifestyle and a more sustainable future, with one recipe at a time!
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