Relish vegan food? Here are four high-protein recipes that will help nourish you

Indian chefs share a collection of high-protein recipes that will not only nourish your body but also cater to your taste buds. From tofu dishes to protein-packed peppers, these plant-based creations will keep you energised and satisfied

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When talking about vegan food, one of the most prominent concerns of individuals considering a vegan diet is the protein intake. Many wonder if they will be able to consume enough protein, but chefs across the world have crafted plant-based dishes that enable you to have balanced yet delicious meals.

Every year, people around the world observe Veganuary in January but the lifestyle is beyond the one month that is popularly assigned to it. While it is a challenge that encourages people to try plant-based diet in January, it has gained massive popularity across the world. Founded in the UK in 2014, the annual initiative had amassed over 400,000 participants in 2020, and growing ever since.

To enjoy vegan food beyond Veganuary, chefs have curated recipes that showcase the versatility of vegan proteins. From using ingredients such as beans, and tofu across a diverse flavour profile, these dishes will inspire you to explore plant-based cuisine.

Vegan chickpea and quinoa stuffed peppers

While stuffed peppers are an Indian staple, Amandeep Singh, executive sous chef at The Westin Mumbai Garden City in Goregaon has elevated this classic. "These hearty stuffed peppers are crafted to fuel your body and delight your taste buds," he shares.

Ingredients

Olive Oil 1 tbsp

Bell peppers 4 large

Quinoa (rinsed) 1 cup

Chickpeas (drained and mashed) 400 gm

Corn kernels 1/2 cup

Chopped red onion 1 small

Minced garlic 2 cloves

Diced tomatoes 1/2 cup

Cumin 1 tsp

Smoked paprika 1 tsp

Turmeric ½ tsp

Salt and pepper to taste

Fresh cilantro, for garnish

Nutritional yeast (optional) 1/4 cup

Method

1. Preheat the oven to 375°F (190°C).

2. Slice the tops off peppers and remove seeds.

3. Cook quinoa per package instructions.

4. In a pan, heat olive oil, sauté onion and garlic. Add mashed chickpeas, corn, tomatoes, and spices. Cook for 5 minutes.

5. Stir in quinoa and nutritional yeast.

6. Stuff peppers with the mixture and bake, covered, for 25 to 30 minutes.

7. Garnish with cilantro.

Y'eda mami and falafel salad

Combining two protein packed ingredients, edamame and green peas, this refreshing salad is drizzled with a tangy dressing. "The traditional falafel is swapped for a protein packed version made up of edamame, and green peas. Paired with fresh farm greens, and hand tossed in zesty Limca mint dressing, it's a guilt-free dish that's perfect for those seeking a healthy yet indulgent experience," says Ajay Thakur, corporate chef at Hitchki and Bayroute.

Ingredients

For the edamame and green pea falafel:

Edamame (fresh or shelled) 1 cup

Green peas 1 cup

Fresh parsley, chopped 1/4 cup

Fresh cilantro, chopped 1/4 cup

Finely chopped small onion 1 no

Minced garlic 3 cloves

Tahini 1 tbsp

Cumin powder 1 tsp

Coriander powder 1 tsp

Lemon juice 1 tbsp

Chickpea flour (or all-purpose flour) 1/4 cup

Salt and pepper to taste

Oil (for frying)

For the salad:

Mixed lettuce 4 cups

Thinly sliced cucumber 1/2 no

Diced small tomato 1 no

Thinly sliced red onion ¼ no

Pomegranate seeds ¼ cup

For the Limca mint dressing:

Fresh mint leaves, chopped 1/4 cup

Limca (or lemon-lime soda if unavailable) 2 tbsp

Olive oil 1 tbsp

Lemon juice 1 tbsp

Honey 1 tbsp

Salt and pepper to taste

Method

Make the edamame and green pea falafel:

1. In a food processor, combine the Edamame, green peas, parsley, cilantro, onion, garlic, tahini, cumin, coriander, lemon juice, and chickpea flour. Pulse until everything is well combined but still slightly chunky.

2. Taste and adjust seasoning with salt and pepper.

3. If the mixture is too wet, add more chickpea flour, one tablespoon at a time, until it forms a dough-like consistency.

4. Shape the falafel mixture into small balls or patties.

5. Heat a couple of tablespoons of olive oil in a large skillet over medium heat. Fry the falafel for 3-4 minutes per side until golden brown and crispy. Remove and set aside on a paper towel to drain excess oil.

Prepare the salad:

1. In a large salad bowl, combine the mixed lettuce, cucumber, tomato, red onion, and pomegranate seeds.

Make the Limca mint dressing:

1. In a small bowl, whisk together the chopped mint leaves, Limca, olive oil, lemon juice and honey.

2. Season with salt and pepper to taste.

Assemble the salad:

1. Toss the salad ingredients with the Limca mint dressing until evenly coated.

2. Top the salad with the warm edamame and green pea falafel.

Steamed silken tofu with chilli sesame sauce

If you've had your share of tofu stir fries and want to opt for a different flavour and texture profile, this steamed tofu recipe is worth a try. Pawan Bill, head chef at Ophelia, has shared this this simple yet nutritious recipe for enthusiasts of pan-Asian cuisine.

Ingredients:

Silken tofu 120 gm

Chopped garlic 10 gm

Chopped spring onions 10 gm

Olive oil 20 ml

Chopped green chilli 10 gm

Asparagus 50 gm

Edamame 50 gm

Sunflower seeds 10 gm

Sesame seeds 10 gm

Salt and pepper as per taste

Method

1. Marinade silken tofu slices with olive oil, salt and pepper set a side.

2. Wash asparagus and edamame thoroughly.

3. In a mixing bowl add olive oil, sesame seeds, chopped chilli, salt and pepper mix it properly.

4. In steamer put tofu, asparagus and edamame for 10 minutes.

5. In serving plate, place cooked asparagus, and edamame, and tofu on top.

6. Spread the prepared sauce on top of all cooked ingredients and serve hot.

Rajma kafta kebob

The Kafta kebob is traditionally a Lebanese meatball skewer made with ground beef, chicken, or lamb, but Chef Megha Kohli, Mezze Mambo, says you can make Rajma Kafta Kebab. "Seasoned with aromatic spices and fresh herbs, this version of the recipe is plant-forward and high in protein. You can serve them as appetisers, pair with a zesty chutney, or tuck them into wraps for a wholesome meal," says Kohli.

Ingredients

Kidney beans 1 cup

Potatoes (boiled and mashed) 2 no

Mint leaves 2 sprigs

Parsley leaves 1 sprig

Cashews 1/4 cup

Oil 3 tsp + more for cooking

Ginger 1 inch pc

Garlic 6-7 cloves

Green chillies 3 pcs

Rose water 1 tsp

Garam masala 1 tsp

Chaat masala 1/2 tsp

Sumac powder 1/2 tsp

Onions (sliced and fried) 2 no

Salt to taste

Method

1. To begin making the rajma kafta kebob, first soak the rajma overnight and cook with salt until its nicely mushy.

2. Once the rajma is cooked through completely, drain the excess water. You can use the water in stocks or for winter soup

3. Now grind the mint, parsley leaves, green chillies, ginger, garlic, cashew nut along with some 3 tsp of warm oil, together in a food processor to make a coarse mixture. Next add in the rajma and blend again.

4. Add this kebob mixture into a large mixing bowl. Add the remaining kebob ingredients and knead well to make a kebob dough.

5. Divide the mixture into 8 to 10 equal portions. Shape the portions into round circular discs.

6. To cook the rajma kafta kebob: Preheat a pan and grease it with oil. Place the shaped Kebob portions on the preheated pan. Drizzle a few drops of oil over the kebobs and pan fry them on both sides until lightly crisp and golden brown in colour.

Pro tip: You can always add some toasted gram flour or beans if you feel the mixture is too loose and is not retaining its shape upon cooking.