Power Vegan Meals: High-Protein Plant-Based Recipes for a Stronger, Healthier You
192
Power Vegan Meals: High-Protein Plant-Based Recipes for a Stronger, Healthier You
192Paperback
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Overview
In Power Vegan Meals, Maya creates easy meals that are high in protein and flavor and low in prep time, so they’re great for athletes as well as healthy, active people.
Drawing inspiration from international cuisine and comfort food favorites, Maya has crafted over 75 diverse and flavorful gluten-free, soy-free, dairy-free and plant-based recipes that will keep you energized throughout the day. Recipes range from BBQ Jackfruit with Red Cabbage Slaw and guilt-free Peanut Butter Chocolate Fudge Bites to probiotic-rich Home-Brewed Kombucha and Kimchi. Maya’s Four-Seed Granola Bars provide the pre-workout fuel you need to train hard and her Pad Thai and Toasted Chickpea Tacos with Mango Relish make international favorites accessible, leaving you feeling happy, healthy and ready to take on the rest of your day.
Whether you’re new to the vegan lifestyle or are looking for a way to increase your protein intake, Power Vegan Meals is here to help you meet your health and fitness goals with energizing high- protein and probiotic-rich recipes.
Product Details
| ISBN-13: | 9781624144653 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 12/26/2017 |
| Pages: | 192 |
| Sales rank: | 682,758 |
| Product dimensions: | 8.05(w) x 9.00(h) x 0.65(d) |
About the Author
Read an Excerpt
CHAPTER 1
COMFORT FOODS
A wholesome, comforting meal can change the course of the day and have a large influence on realizing the potential benefits of your hard workouts. Whether you are in the mood for a familiar favorite, a light and refreshing option or a hearty, warming meal, this chapter has you covered with an abundance of choices that appeal to various tastes. You will find burgers, pizzas, sandwiches, pastas, tacos and many other options, all developed with a good nutritional balance in mind, while paying special attention to incorporate a hefty portion of protein from a wide variety of plant choices, including legumes, vegetables, grains and seeds. Some of the recipes can be whipped up quickly on a whim. You will also find some that are more involved but still accessible. All have a consistent theme, though: They are all delicious and guilt-free.
SUNFLOWER CORN BURGER
I love it when it is a joy to get a ton of protein and fiber, especially in the form of a creative burger. This chickpea, corn and sunflower seed patty is so filling and yummy, with a great texture and consistency.
Serves 4
1 (15-oz [425-g]) can chickpeas
Serving Suggestions
Gluten-free burger buns Vegan mayo Red onion slices Arugula Avocado slices Sprouts
In a food processor, combine all the ingredients, except the coconut oil, and pulse a few times to mix and break down, leaving a coarse texture. Shape the mixture into 4 burger patties and place in the fridge to chill for 30 minutes. Heat the coconut oil in a skillet over medium-high heat. Cook the patties on both sides until they develop a crust and start to brown, about 4 minutes per side. Assemble the burgers with gluten-free buns and your favorite accompaniments.
PER SERVING (4 SERVINGS): 368 Calories; 18 g Fat (42.6% calories from fat); 9 g Protein; 45 g Carbohydrate; 7 g Dietary Fiber; 0 mg Cholesterol; 524 mg Sodium
CAULIFLOWER MAC & CHEESE
Eat your veggies as the ultimate comfort food. Nice and cheesy with a spicy kick, an addictive taste and with the goodness of a whole cauliflower in there, this mac & cheese is a keeper! You may notice a somewhat crowded ingredient list, mostly consisting of various spices. This dish is still very easy to make, and if you want to entertain and wow with a killer mac & cheese, this is it. In case you were wondering, it doesn't have an overwhelming cauliflower taste at all.
Serves 4
1 medium cauliflower, cut into florets
Preheat the oven to 400°F (200°C). In an ovenproof dish (mine was 6 x 10 inches [15 x 25.5 cm]), combine the cauliflower florets, carrot, 2 tablespoons (30 ml) of the olive oil and mix. Separately, wrap the garlic cloves in aluminum foil together with the remaining tablespoon (15 ml) of olive oil. Oven-roast the vegetables and garlic for 25 to 30 minutes. In the meantime, cook the pasta according to the package directions, drain and set aside.
In a high-speed blender, combine the roasted cauliflower mixture, the roasted garlic and all the other ingredients, except the macaroni and the coconut oil. Blend until you get a very smooth mixture. For a cheesier taste, let this sauce sit at room temperature for 1 to 2 hours.
In a large pot, combine the coconut oil and cooked pasta and heat, stirring, over medium-low heat for about 2 minutes, or until the coconut oil melts and the macaroni is coated uniformly. Add the cheese sauce and heat, stirring, for about 5 more minutes.
PER SERVING (4 SERVINGS): 775 Calories; 26 g Fat (29.2% calories from fat); 29 g Protein; 113 g Carbohydrate; 15 g Dietary Fiber; 0 mg Cholesterol; 751 mg Sodium
THREESOME PROTEIN SOUP
This soup is dear to my heart because I basically raised my son with it. In my home, it has been made multiple times every week for I-don't-remember-how-many-years now. And for good reason! It offers a rich, complete and wholesome protein source in a deliciously creamy, warming and filling soup. But what also makes it such a staple is that you don't even really have to visit your fridge to make it. All you really need is a few items that are likely already in your pantry.
Serves 3
1/3 cup (58 g) uncooked quinoa
Topping Suggestions
2 tbsp (30 ml) coconut oil
Rinse the quinoa, lentils and rice. In a large pot, bring 4 cups (946 ml) of the vegetable stock (or water) to a boil and add the rinsed grains. Add the bay leaf, thyme and salt to taste, lower the heat and let simmer for about 25 minutes. In the meantime, in a high-speed blender, combine the cashews, remaining cup (235 ml) of vegetable stock and the pepper, and blend until smooth. Add the cashew mixture to the soup, stir and let simmer for another 5 minutes.
To prepare the topping, heat the coconut oil in a medium skillet over medium heat. Add the pine nuts, stir and toast until they turn golden brown, about 5 minutes. Serve the soup in bowls, topped with the toasted pine nuts and mint leaves.
PER SERVING (3 SERVINGS): 433 Calories; 19 g Fat (39.0% calories from fat); 17 g Protein; 52 g Carbohydrate; 9 g Dietary Fiber; 0 mg Cholesterol; 12 mg Sodium
SPAGHETTI WITH BLACK BEAN WALNUT VEGBALLS
Without a doubt, if you want to feel full, all fueled up and comforted, you really can't go wrong with spaghetti and vegballs, served with a rich but easy homemade marinara sauce. It makes for a great lunch option, or the dinner choice after an active day. The vegballs, cooked or uncooked, can be stored in the freezer as a terrific protein option, perhaps to be enjoyed in a salad or sandwich.
Serves 4
Spaghetti
1 (1-lb [455-g]) package gluten-free spaghetti
Vegballs
½ red onion
Marinara Sauce
1 tbsp (15 ml) olive oil
Cook the spaghetti according to the package directions.
Meanwhile, make the vegballs. Coarsely chop the onion, garlic and parsley and place them in a food processor. Add the black beans, cooked rice, mushrooms, herbs, cumin, salt and pepper. Pulse until the mixture attains a moderately chunky texture. Add the bread crumbs and walnuts and stir to combine. Shape the mixture into 2-inch (5-cm)-diameter vegballs; you may want to flatten them a little bit for easier cooking.
Pour enough olive oil into a skillet to form a thin layer on the bottom and heat over medium heat. Cook the vegballs for about 5 minutes on each side, or until they get a golden brown crust.
To make the marinara sauce, heat the olive oil in a saucepan over medium-low heat. Add the rest of the marinara sauce ingredients, bring to a simmer and let cook for 10 minutes. Adjust the consistency to your liking by adding water as needed, 1 tablespoon (15 ml) at a time.
Serve the vegballs over the spaghetti along with a generous helping of the sauce.
PER SERVING (4 SERVINGS): 777 Calories; 19 g Fat (20.8% calories from fat); 26 g Protein; 137 g Carbohydrate; 13 g Dietary Fiber; 0 mg Cholesterol; 1139 mg Sodium
GARBANZO BEAN FLOUR OMELETS
This was one of the best vegan replacements for egg omelets I have tried so far. Similar in texture, taste and feel but much richer and cleaner, it makes for a delicious and nutritious breakfast with all of the protein and none of the cholesterol.
Serves 4
Omelet Batter
1 cup (125 g) garbanzo bean flour
To Cook and Serve
1 tbsp (15 ml) coconut oil or olive oil, divided
In a bowl, thoroughly stir together the omelet batter ingredients with 1 cup (235 ml) of water. Heat ¾ teaspoon of the coconut oil in a skillet over medium-high heat. Pour one-quarter of the omelet batter into the pan and cook each side until it turns golden brown, about 3 minutes per side. Repeat three times to cook the rest of the batter. Serve with avocado, greens, tomatoes and red pepper flakes.
PER SERVING (4 SERVINGS): 227 Calories; 13 g Fat (50.1% calories from fat); 9 g Protein; 21 g Carbohydrate; 6 g Dietary Fiber; 0 mg Cholesterol; 317 mg Sodium
CHICKPEA TOFU WITH TAHINI SAUCE
The nice thing about tofu is that it is protein dense and can easily be incorporated into a dish to improve the protein stats. In a similar fashion, these richly seasoned and flavorful chickpea-based protein powerhouses are great for topping salads or other dishes. Unlike tofu, they are more like firm bread in consistency, quite fun and filling.
Serves 4
Chickpea Tofu
2 cups (250 g) garbanzo bean flour
Tahini Sauce
¼ cup (60 g) tahini
Preheat the oven to 400°F (200°C). In a large bowl, combine all the chickpea tofu ingredients with ¾ cup (175 ml) of water and mix well. Line a baking pan (I used a 5 x 7–inch [12.5 x 18–cm] pan) with parchment paper, and pour in the batter. Bake for 20 minutes, or until a toothpick inserted into the center comes out clean. Remove from the oven, let cool completely and cut into bite-size pieces.
In a separate bowl, mix together the tahini sauce ingredients and 2 tablespoons (30 ml) of water (add more water if the tahini is too thick). Serve the chickpea tofu on a bed of arugula, topped with the tahini sauce.
PER SERVING (4 SERVINGS): 359 Calories; 17 g Fat (40.4% calories from fat); 19 g Protein; 37 g Carbohydrate; 10 g Dietary Fiber; 0 mg Cholesterol; 859 mg Sodium
TWICE-BAKED POTATOES
Baked potatoes are blended with chickpeas, among other ingredients, that turn them into a creamy and delicious powerhouse, with energizing wholesome carbs along with the protein and fiber from chickpeas. The second round of baking develops the flavors further to achieve the magical status. I know I will be making this again and again.
Serves 4
4 russet potatoes
Optional Toppings
Smoked paprika Chopped fresh parsley
Preheat the oven to 400°F (200°C). Wash the potatoes and poke them a few times with a fork. Bake for 1 hour, or until tender. Remove from the oven and lower the oven temperature to 350°F (175°C). Cut the potatoes in half lengthwise and scoop the insides into a food processor. Don't scoop all the way, though; the potato shells should still be able to retain their shape. Add the remaining ingredients, except the toppings, to the food processor and process until smooth. Stuff the filling back into the potato shells, sprinkle with smoked paprika and bake at 350°F (175°C) for another 20 minutes. Top with chopped parsley before serving.
PER SERVING (4 SERVINGS): 839 Calories; 44 g Fat (45.7% calories from fat); 27 g Protein; 92 g Carbohydrate; 22 g Dietary Fiber; 0 mg Cholesterol; 283 mg Sodium
CREAM OF MUSHROOM SPAGHETTI WITH HEMP SEEDS
As quick and easy as it is tasty and wholesome, this dish will have mushroom lovers develop a certain attachment to its umami goodness. The taste aside, various gluten-free pasta options, whether legume-, rice- or quinoa-based, come with a considerable amount of protein. To add an extra kick and diversify the protein content, this recipe incorporates hemp seeds that are also a welcome addition to the texture.
Serves 4
1 lb (454 g) gluten-free spaghetti
Cook the spaghetti according to the package directions. Heat the coconut oil in a large skillet over medium heat, add the onion, garlic and jalapeño and cook for 5 minutes. Add the mushrooms and cook for another 8 minutes. Add the ginger, coconut cream, lime juice and salt and pepper to taste and cook for 2 more minutes. Pour the mushroom cream sauce over the spaghetti, sprinkle with the hemp seeds and serve.
PER SERVING (4 SERVINGS): 629 Calories; 26 g Fat (34.9% calories from fat); 16 g Protein; 93 g Carbohydrate; 4 g Dietary Fiber; 0 mg Cholesterol; 14 mg Sodium
BUFFALO CAULIFLOWER
Enjoy this favorite treat and party snack in its healthy and nourishing form. Cauliflower is coated in a spicy and rich buffalo sauce that incorporates garbanzo bean flour for a kick of protein, alongside a sunflower seed–based ranch sauce.
Serves 3 to 4
Sunflower Ranch Sauce
½ cup (73 g) raw sunflower seeds
Buffalo Cauliflower
½ cup (63 g) garbanzo bean flour
Coconut oil, for baking sheet
Preheat the oven to 400°F (200°C). In a blender, combine all the sunflower ranch sauce ingredients with ½ cup (120 ml) of water, blend until smooth and set aside. In a large bowl, stir together all the buffalo cauliflower ingredients, except the cauliflower, and ½ cup (120 ml) of water. Add the cauliflower florets and mix until they are uniformly coated with the buffalo batter. Transfer the cauliflower to a piece of parchment paper or a baking sheet lightly coated with oil. Bake for 25 minutes and serve hot with the sunflower ranch sauce on the side.
PER SERVING (4 SERVINGS): 296 Calories; 24 g Fat (68.8% calories from fat); 8 g Protein; 16 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 1050 mg Sodium
(Continues…)
Excerpted from "Power Vegan Meals"
by .
Copyright © 2017 Maya Sozer.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Title Page,
Copyright Notice,
Dedication,
Introduction,
COMFORT FOODS,
Sunflower Corn Burger,
Cauliflower Mac & Cheese,
Threesome Protein Soup,
Spaghetti with Black Bean Walnut Vegballs,
Garbanzo Bean Flour Omelets,
Chickpea Tofu with Tahini Sauce,
Twice-Baked Potatoes,
Cream of Mushroom Spaghetti with Hemp Seeds,
Buffalo Cauliflower,
Green Lentil Shepherd's Pie,
Mushroom Lasagne,
Parmesan Spaghetti,
Potato Lentil Cakes,
Black Bean Hummus Panini,
BBQ Jackfruit with Red Cabbage Slaw,
Artichoke Salad,
Kale, Red Cabbage and Lentil Salad,
Black Bean Burgers,
Quinoa Cream Noodles,
BBQ Bean Loaf,
Oven-Roasted Summer Veggies,
Zucchini Noodles with Garlic Avocado Sauce,
White Bean Gratin,
Red Bell Pepper Chickpea Pasta,
Polenta Pizza,
Broccoli Quinoa Wrap with Avocado Pesto,
Toasted Chickpea Tacos with Mango Relish,
Quinoa Chili,
Pesto Pizza with a Rice and Green Lentil Crust,
Avocado Pesto Spaghetti,
Sweet Potatoes with Buckwheat,
Black Bean Spaghetti Bolognese,
Black-Eyed Pea Salad,
Buckwheat Noodles with Sautéed Vegetables,
Veggie Cakes with Garbanzo Bean Flour,
Bean and Cauliflower Rice Tacos,
INTERNATIONALLY INSPIRED,
Curried Red Lentils,
General Tso's Chickpeas,
Mung Bean Pancakes,
Quinoa Falafel,
Biryani,
Coconut Cashew Korma,
Quinoa Tabbouleh,
Oliver Salad,
Masoor Dal,
Black Bean Enchiladas,
Pad Thai,
Ramen Soup,
Moussaka,
Pineapple Fried Rice,
Samosa Patties,
Super Combo Sushi,
Tikka Dal,
Vegetables with Peanut Curry,
Sweet-and-Sour Cauliflower,
SWEET TREATS,
Caramel Candy Bars,
Peanut Butter Chocolate Fudge Bites,
Matcha Bars with Cacao Nibs,
Strawberry-Topped Cheesecake,
Almond Butter Chocolate Brownies,
Caramel Tart,
Peanut Butter Chocolate Donut Holes,
Pistachio Rice Chocolate Bars,
SNACKS & BASICS,
Four-Seed Granola Bars,
Overnight Chocolate Coffee Chia Pudding,
Chocolate Pecan Maple Granola,
Mocha Chocolate Parfait,
Sweet Seed Crackers,
Turmeric Ginger Smoothie,
Quinoa Avocado Bread,
Flatbread,
Basil Cream Cheese,
Broccoli Pesto,
Roasted Eggplant Hummus,
Nacho Cheese Sauce,
PROBIOTICS,
Home-Brewed Kombucha,
Kimchi,
Fast Pickled Cucumbers,
Beet Kvass with Ginger,
Acknowledgments,
Index,
About the Author,
Copyright,